GENERAL MENISCUS CARE GUIDE
Physiobot. Joint pain questions, meet answers.
by Matthew Henderson, MPT
Masters of Physical Therapy
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 (running, squats etc.) 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.
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!
The evidence on knee braces is mixed and should not replace exercises. That said, many individuals report significant pain relief when utilizing a brace. There are a variety of knee brace types and it is important to pick the option that best fits your needs. For additional guidance, please view our Best Knee Braces of 2022 Guide.
NOT IMPROVING FAST ENOUGH?
Connecting with a joint care professional is the logical next step. Many individuals find this a bit daunting and delay care. But it is important to keep in mind that, generally speaking, the earlier treatment is initiated the more likely you are to experience a full recovery.
JOINT CARE + YOUR INSURANCE
-- Check with your doctor or local physical therapist prior to initiating a new exercise program --