A meniscus is a crescent-shaped piece of cartilage inside a joint that helps reduce friction and distribute body weight in movement. While multiple joints contain structures called menisci, this term usually refers to the ones contained in the knees. A meniscus tear – a rupture in one of these structures within the knee – can happen not only from traumatic force, but from long-term wear on the joint. It can even be triggered by a normal movement such as kneeling or squatting. And if you have a torn meniscus, you are likely to experience a number of bothersome and unusual sensations, like “locking” of the knee joint, as well as potentially severe pain with movement. All together, this can cause a lot of difficulty day-to-day.
If you’ve had a meniscus tear, physical therapy is one of your best options for promoting healing, reducing pain, and getting back to your routine in the long term. For those who need meniscus surgery, pre- and post-operative PT is highly recommended. JAG Physical Therapy is the name New Jerseyans, New Yorkers, and Pennsylvanians trust for all types of PT care, and one of our major specialties is relieving joint pain, particularly from meniscus damage. Find your closest JAG PT location, schedule your appointment today, or read more below on how physical therapy works excellently for patients with a torn meniscus.
How Does Physical Therapy Help with Meniscus Tear Recovery?
A smaller tear, which doesn’t sever the entire meniscus, can potentially heal on its own. This is especially true if the tear is near the outer edge of the tissue, the so-called “red zone”, which is served by blood vessels. In this case, physical therapy will greatly accelerate the recovery timeline for meniscus tears. A robust PT program covers many issues when it comes to joint pain, taking into account inflammation, mobility, risks of further injury, and addressing healing via factors like blood flow to the affected area.
Larger and deeper meniscus tears tend to require surgery. This is definitely the case if the meniscus has split into two pieces. For patients who need their meniscus operated on, prehabilitation beforehand and the right type of PT afterward can make recovery a lot faster and more painless. Whether or not surgery is needed for your meniscus tear, a physical therapist will concentrate on leading you in exercises that both strengthen and stabilize your knee joint. Getting your strength up is important for your body’s regrowth of tissue and your stamina as you get back to your routine. Meanwhile, a stable knee joint will increase your mobility and lower your risk of further injury.
What Exercises Are Best for Recovering from a Meniscus Tear?
The knee is the largest joint in the human body, and it interacts with multiple different extensor and flexor muscles. Therefore, a large variety of leg exercises are used in meniscus tear recovery, with a view to making the entire joint stronger and working up to a full range of motion.
When you see a physical therapist after tearing a meniscus, they will evaluate your injury and instruct you in specific leg exercises to perform, along with how often to do them and any modifications needed. Attempting to simply start exercising without professional advice puts you in danger of further injury. However, there are several exercise types that are almost always going to be part of a meniscus rehabilitation program.
Quad sets, straight leg raises, and modified squats are all typically recommended for patients recovering from a meniscus injury. These all target the quadriceps muscles, which is important because this is a powerful muscle group used in almost all forms of leg movement and that stabilizes the kneecap, giving firm support to the whole joint while it heals. Engaging the quads by consciously bracing the muscle is more important than going quickly or making dramatic movements, especially while doing modified squats, which should be rather shallow.
Another muscle that patients with a meniscus tear should concentrate on is the hamstring, at the back of the thigh. Hamstring curls, leg extensions, and heel slides are great exercises for this area, and can particularly help with mobility. Again, you should never push too hard while exercising an injured area, especially a limb, but the more flexible your hamstrings are, the more comfortably you’ll be able to walk while your meniscus heals.
With all of the above exercises, your PT program will stress slow intensification as your healing stages progress. The better you feel, the more exercises you’ll be able to do, preparing you further for normal physical activity, and even athletics once you are fully recovered.
When Can You Return to Normal Activities After a Meniscus Tear?
Your timeline for getting back to normal after tearing your meniscus will naturally depend on the severity of your injury and whether or not you have surgery. Everyone’s health situation is different, and your physician, surgeon, and physical therapist will advise you on when you can safely get back to certain activities. The rate at which you recover can also be affected by your age and your overall level of physical activity.
In general, however, most people who do not need meniscus surgery will be fully recovered in 6 to 8 weeks, and can readily return to routine activities during that time on a gradual basis. Patients who receive surgery to remove part of a damaged meniscus (a meniscectomy) will usually walk without crutches in 2 to 3 weeks and fully recover within 3 months. More radical surgeries like full repairs or meniscus transplants will need up to 6 months of recovery.
No matter what the case may be, physical therapy is key to restoring the function of the knee joint. For people who have a lesser degree of injury, PT in itself can even be a potent type of non-surgical treatment for meniscus tears. Athletes are especially poised to benefit, because a torn meniscus is a condition that almost all people who play sports are at risk for. Physical therapy can help them safely get back on the field without worrying about whether their knee is vulnerable.
Why Should You Choose JAG Physical Therapy for Meniscus Tear Recovery?
Given how serious of an injury a meniscus tear can be, and how important physical therapy is to the recovery process, choosing the right PT provider is critical. Each JAG Physical Therapy clinic has the right resources and experienced team for torn meniscus treatment and pre- and post-surgery care. We always listen to our patients and take their individual needs into account. Moreover, we’re passionate about guiding athletes and fitness enthusiasts as they work their way back to rigorous physical activity after a meniscus tear.
Begin Your Meniscus Tear Recovery Journey with JAG Physical Therapy
Any joint injury can disrupt your life, but a torn meniscus can be especially debilitating. At JAG PT, we are here to make a potentially difficult recovery period easier thanks to the compassion of our therapy professionals and their skill in treating meniscus damage.
If you want to get back on your feet sooner, book your JAG PT appointment now – we’ll work with you to develop a custom rehabilitation plan for your lifestyle, focused on your mobility and helping you recover from knee pain. Our goal is always to assist you in making a full recovery and returning to all the things you want and need to do!