A torn meniscus is one of the most common injuries in sports that causes long-term lowering, causing swelling and severe pain. There are several cares you can apply to recover from a meniscus tear faster, help your knee heal strong and even avoid surgery.
Meniscus tear is by far the most common knee injury and the fifth most common injury to occur in sports medicine clinics. With this in mind, we believe that it is important that you know what it is, if surgery or physical therapy is better to cure it and what are the best exercises to recover from a meniscus tear faster.
What is the meniscus?
There are two menisci in each knee, which are horseshoe-shaped and thicker on the outside to provide a good base for the thigh bone to feel. They stabilize the knee so the thigh bone sits and guides the joint as it moves . The meniscus also occupies the space between the two bones of the leg, the tibia and the femur.
It is important to talk about the blood supply of the meniscus because this directly affects healing times . Only the outer third of the meniscus gets blood, which means that to recover from a torn meniscus, you need at least 12 weeks of healing.
Why does a meniscus tear occur?
Meniscus tears often happen from a combined twisting and bending , such as when you land and twist on your leg after jumping or getting out of the car.
The meniscus is located between the shin and the thigh bones . If your foot is seated on the ground and at the same time you turn your body without moving your feet, it happens that the meniscus is affected by a strong torsion. This combined with your body weight can lead to a meniscus tear in many ball sports where the movements are fast or in some instantaneous action in daily life.
Common symptoms to look out for
- Pain on the inside (most common) or outside of the joint .
- Swelling , more common above the kneecap.
- Knee joint lock , indicating a significant meniscus tear.
How to recover from a torn meniscus faster
There are several treatments that can be applied to recover from a torn meniscus: surgery and more conservative treatments . Studies have suggested that surgeries to heal a torn meniscus do not actually lead to a more complete or faster recovery than non-surgical treatments. Rather, a combination of anti-inflammatory drugs or corticosteroid injections, use of knee braces, physical therapy, and exercises will provide sufficient healing. Recovery under this method usually takes six to eight weeks.
Exercises to recover from a meniscus injury
Exercises to recover from a torn meniscus tear can help improve function and increase strength in the area. These exercises will get the oxygen to reach the meniscus and surrounding tissues so that recovery is faster.
- Extend your knee as much as you can.
- Bend the knee : If the pain is less and less, you can begin to bend the knee sitting on the floor trying to get the heel to reach your buttocks and then stretching the leg again.
- Stretch your calf : stand in front of a wall, touching your hands against the wall, bending one leg, and straightening the sore leg.
- Stretch the back of the thigh: lie down in front of a door frame, stretch the leg in question by placing the foot on the frame and stretching the other inside the door.
- Squat with a ball: Stand facing the wall with your body supported, while you squat down and bend your knees at a 45-degree angle.
