Torn knee cartilage: These tears are often the result of twisting, pivoting, decelerating, or a sudden impact. Torn knee cartilage is usually a torn meniscus. These small, "c" shaped pieces of cartilage act as cushions between the thigh bone
Symptoms and signs of a torn meniscus
· Pain with running or walking longer distances
· Intermittent swelling of the knee joint: Many times, the knee with a torn meniscus feels "tight."
· Popping, especially when climbing up or downstairs
· Giving way or buckling (the sensation that the knee is unstable and the feeling that the knee will give way): Less commonly, the knee actually will give way and cause the patient to fall.
· Locking (a mechanical block where the knee cannot be fully extended or straightened): This occurs when a piece of torn meniscus folds on itself and blocks the full range of motion of the knee joint. The knee gets "stuck," usually flexed between 15 and 30 degrees, and cannot bend or straighten from that position.
Torn knee cartilage rehab
Before any treatment Imaging tests may be ordered to confirm a tear of the meniscus. These include:
· Knee X-ray
· MRI
· Ultrasound
· Arthroscopy
The treatment of a meniscus tear depends on its severity, location, and underlying disease within the knee joint. Patient circumstances also may affect treatment options. Often it is possible to treat meniscus tears conservatively without an operation using anti-inflammatory medications and physical therapy rehabilitation to strengthen muscles around the knee to prevent joint instability. Frequently, that is all a patient needs. Patients involved in a sport or whose work is physically demanding may require immediate surgery to continue their activity. Most patients fall in between the two extremes, and the decision to use conservative treatments or proceed with operation needs to be individualized.
In physical therapy: The PT process usually goes something like this:
1. You start with exercises that focus on a range of motion, like flexing and extending your knee as much as you can without pain.
2. You move on to stretches that keep your leg muscles loose.
3. You begin basic exercises like straight leg raises and toe raises.
4. If you can do all that without pain, you move onto more advanced exercises like toe raises with weights, squats, and harder stretches.
Tips to prevent meniscus tears
You can prevent meniscus tears by regularly performing exercises that strengthen your leg muscles. This will help stabilize your knee joint to protect it from injury.
You can also use protective gear during sports or a brace to support your knee during activities that may increase your risk of injury. Like knee braces etc.
Always use proper form when exercising or engaging in activities that may put pressure on your knee joint. It’s a good idea to:
· warm-up and stretch before exercising
· use proper gear, such as athletic shoes designed specifically for your activity
· lace up your footwear properly
· learn the proper techniques for the activities you engage in
Once you have your doctor’s approval to begin exercising, try some of these exercises to enhance your strength and stability following a meniscus tear.
1. Quadriceps setting
Quadriceps setting is an isometric exercise to strengthen the front thigh muscles.
The steps:
- Sit on the ground with your legs extended in front of you. You can also lie flat if preferred.
- Focus on tightening or contracting the quadriceps. You can accomplish this by imagining you’re pushing the back of your knee against the floor.
- Hold the muscle contraction for 10 to 20 seconds.
- Repeat 10 times. Rest for 30 seconds to 1 minute, then repeat the steps.
2. Mini-squats
Mini-squats is another type of exercise that can strengthen the quadriceps.
The steps:
- Stand with your back against a wall, with your shoulders and head against the wall. Your feet should be shoulder-width apart and 1 foot from the wall.
- Bend your knees slightly to bring your buttocks toward the ground.
- Stop at about 15 degrees of bend, feeling the muscles in your thighs working.
- Don’t let your squat go so deep that your thighs are parallel to the floor. This puts too much pressure on your knees.
- Hold this position for 10 seconds, then slowly slide your body back to your starting position.
- Repeat 8 to 10 times. Rest for 30 seconds to 1 minute, then repeat the steps.
You don’t always have to do this exercise against a wall, but it does add greater stability. You can also hold on to a sturdy piece of furniture for balance.
3. Straight leg raise
This exercise strengthens the quadriceps and stretches the hamstrings or the muscles that run up the backs of your thighs.
The steps:
- Lie on the floor with your left foot flat on the floor and your right leg extended. Keep your back and pelvis in a neutral position. Your pelvis should be slightly tucked to support your back.
- Flex your right foot and tighten your thigh muscles. Slowly, in a controlled fashion, raise your right leg off the floor.
- Lift the right leg to roughly 45 degrees, or when your right knee is the same height as your left knee.
- Lower the right leg. Do 25 total repetitions. Repeat the exercise on the left leg.
4. Hamstring heel digs
This exercise works to strengthen the hamstrings and challenge the abdominal muscles.
The steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Flex your feet so only your heels are touching the ground.
- Dig your heels into the ground and slowly slide them about 4 to 6 inches away from your body.
- Bring your heels back toward your body, returning to your starting position. You should feel the exercise work the backs of your thighs.
- Repeat this exercise 8 to 10 times, then rest for 30 seconds to 1 minute. Do an additional set.
5. Leg extensions
This exercise can be performed while seated, which means you can do it almost anywhere. Try to do a set two to three times a day.
The steps:
- Sit on a sturdy chair or bench with your feet flat on the floor.
- Flex your right foot and lift your foot off the floor, straightening your right leg. You should feel the muscles in the front of your thigh working.
- Slowly lower the foot to your starting position.
- Repeat 10 times on the right side, then on the left leg. You can also try performing the exercise with a pointed foot.
6. Standing heel raises
This exercise strengthens your gastrocnemius and soleus muscles, which together make up your calf muscles.
The steps:
- Stand your feet hip-width distance apart with your hands resting lightly on a chair or counter for support.
- Slowly lift your heels up off the floor and rise onto the balls of your feet.
- Pause at the top, and then slowly lower your heels back down to the ground.
- Do 2 to 3 sets, with 8 to 10 reps per set.
Tips: Tighten your gluteus (buttocks) muscles for balance. Keep your ankles in a neutral position to prevent them from rolling towards the outer edges of your feet.
7. Clams
This exercise targets your hip abductors. It helps you strengthen your gluteus medius and gluteus minimus muscles.
The steps:
- Lie on your uninjured side, with your hips stacked on top of one another and your knees bent at a 45-degree angle. Engage your core.
- Rest your head on your lower arm, and use your top arm to stabilize your position.
- Keep your feet stacked on top of one another at all times, and slowly raise your top knee as far as possible without moving your low back and pelvis.
- Slowly return your top knee to its starting position.
- Do 2 to 3 sets with 8 to 12 reps per set.
Tip: Your top hip may want to migrate backward during the exercise. Try to keep your hips stacked on top of one another and as still as possible.
Too easy? Wrap a resistance band around your thighs before beginning the exercises.
8. Hamstring curls
This exercise strengthens the muscles on the backs of your thighs.
The steps:
- Lie on your stomach with your legs straight. You can rest your forehead on your arms.
- Slowly bend your knee to lift the foot of your injured side toward your buttocks.
- Slowly lower your foot back down to the floor.
- Do 2 to 3 sets with 8 to 10 reps per set.
Tip: If you feel any pain in your knee, don’t bend your knee as much. Stop doing the exercise if the pain continues.
Doctors will usually advise against performing certain exercises when you have a meniscus tear. These exercises can put too much pressure on an already unstable knee.
Avoid exercises that involve:
- pivoting
- deep squatting
- twisting
If any exercise causes you pain or makes your knee feel unstable, stop doing it right away.
