Additional information on meniscus injuries is available here.
First you need to understand our main objective: Reducing strain on the joint. This will allow inflammation to settle down and healing to begin.
With that in mind, minimize activities that exacerbate your pain. Don't worry, this isn't forever, just long enough to give the joint a rest. Even a few days of good rest can go a long way to jump start your recovery.
ICE VS HEAT
If you notice swelling, go with ice instead of hot packs. This will help soothe the inflammation and stiffness. You can learn more about correct icing techniques on our Icing Instructional Guide.
Begin a targeted 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!
Due to your limited time we have prioritized the Top 3 Exercises. See below.
Try to do your exercises a few times a day. You can cycle down as the pain diminishes.
The evidence on knee braces is mixed and should not replace exercises. That said, many individuals report significant pain relief with a good brace. For additional guidance, please see our Meniscus Braces Review page.
WHAT TO EXPECT
These strategies should lead to noticeable improvement within 1-3 days.
BACK TO ACTION
Once the pain eases, slowly return to your normal activities. Let pain be your guide. If it hurts, back off!
JOINT CARE + YOUR INSURANCE
Not improving fast enough? Time to talk to a pro. To find a doctor or PT who accepts your insurance, our Physiobot Care Access Specialist is now available. Telehealth options included.
To review your Physical Therapy options, check out our PT Resource Guide.
-- Check with your doctor or local physical therapist prior to initiating a new exercise program --
The quadriceps are located on the front of your thigh. When tight they add strain to the knee joint, particularly the meniscus and kneecap.
Selected based on your condition match and care profile
Hold for 45-60 seconds
1-2 repetitions per session
Perform on each side
10-15 repetitions per set
1 set per session
Perform on each side
Want to save for later? We are happy to email your exercises.
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.
Inner Thigh Stretch
Tight adductors (inner thigh muscles) add strain to the inner knee structures, particularly the medial meniscus. This leads to inflammation, pain, and reduced function.