HOW TO FIX MEDIAL MENISCUS PAIN

Need a joint pro?

Our partners at BetterPT can help.

instant scheduling  |  online reviews  |  insurance covered

written by Matthew Henderson, Physical Therapist

YOUR GOAL
First you need to understand our main objective: Reducing strain on the joint. This will allow inflammation to settle down and the healing process to being.

TAKE IT EASY
With that in mind, minimize activities that exacerbate your pain (running, squats etc.) Don't worry, this isn't forever, even just a few days can go a long way to jump starting your recovery.

ICE OR HEAT?
If you notice swelling, go with ice instead of hot packs (instructions on exercise link below.)

EXERCISE
Also begin a targeted medial meniscal exercise program. For best results, make sure you address both strength and flexibility. Luckily you don't have to figure out which exercises to perform, our PT's have done it for you! Just select the exercise option below. 

EXERCISE FREQUENCY
Try to do your exercises a few times a day. You can slowly cycle down as the pain diminishes.

WHAT TO EXPECT
These strategies should lead to noticeable improvement within a week. 

BACK IN ACTION
Once the pain eases, slowly return to your normal activities. Let pain be your guide. If it hurts, back off!

NOT IMPROVING FAST ENOUGH
Check back in and I'll connect you with a licensed physical therapist in your area.

 

-- Check with your doctor or local physical therapist prior to initiating a new exercise program --

Did you know you can go straight to your local PT, no referral needed? Yep.

instant scheduling  |  online reviews  |  insurance covered

#1

Quadriceps Stretch

The quadriceps are located on the front of your thigh. When tight they add strain to the knee joint, particularly the meniscus and kneecap.

#2

Hamstrings Stretch

The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the knee joint as a whole, increasing meniscal pain and irritation.

#3

Inner Thigh Stretch

Tight adductors (inner thigh muscles) add strain to the inner knee, often leading to inflammation and pain.

#4

Short Arc Quads

This exercise targets the end range of knee extension strength. This range often weakens following a knee injury, leading to knee buckling and pain.

#5

Quadriceps Strength

This exercise builds on the previous exercise by further strengthening the VMO and remaining quadriceps musculature.

BONUS

Knee Icing

Swelling can restrict knee range of motion, decrease strength and slow the healing process. Icing combined with rest and therapeutic exercises can jump start your recovery.

Physiobots start.

Physiotherapists finish.

The journey to better just got a whole lot easier.

instant scheduling  |  online reviews  |  insurance covered

Physiobot is a product of Physiobot Inc

© 2019 by Physiobot Inc.

Physiobot® does not offer medical advice, diagnosis or treatment. Physiobot is not a replacement for a physical therapist or doctor. Please consult with your physical therapist or doctor if you have any questions about your symptoms and/or prior to initiating a new exercise program.

JOIN OUR NEWSLETTER!

  • Facebook - Grey Circle
  • Twitter - Grey Circle

Get in touch