meniscus injury - sports podiatry

meniscus injury anatomy

The meniscus is a "C" shaped "shock absorber" which lies between the thigh bone (femur) and the shin bone (tibia). There is a meniscus on the inner (medial) side of the knee and one on the outer (lateral) side of the knee. Meniscal Injury to either the medial meniscus or the lateral meniscus are common and are often referred to as a "torn cartilage".

Articular cartilage covers the ends of the bones that make up the joint. The articular cartilage surface is a tough, slick material that allows the surfaces to slide against one another without damaging either surface. The ability of the meniscus to spread out the force on the joint surfaces as we walk and run is important because it protects the articular cartilage from excessive forces occurring in any one area on the joint surface. Without the meniscus, the concentration of force into a small area on the articular cartilage would damage the surface, leading to meniscus injury and degeneration over time. chronic injury of the meniscus will lead to knee arthritis.

The meniscus also helps with stability of the knee joint, since it converts the tibial surface into a shallow socket. A socket configuration is more stable than a flat surface, as shown below.

Without the meniscus, the round femur would slide freely on top of the flat tibial surface.

meniscus injury Symptoms

Meniscus injury will often result in pain and swelling in the knee. If the torn piece of meniscus is large, it may cause the knee to catch, lock, or give way.

Catching occurs when the torn fragment briefly lodges between the bones then works its way out. If the fragment does not work its way out the knee will remain "locked", meaning the knee cannot fully bend or straighten. Locking can be brief (lasting seconds or minutes) or persistent (lasting weeks). Giving way occurs when the torn piece of meniscus slips out of place which causes pain and reflex relaxation of the thigh muscles. When the muscles relax the knee "gives way" or "gives out."

meniscus injury treatment in the acute phase

 

If traumatic meniscal injury occurs, immediate medical attention should be sought.

 

P - R - I - C - E

Protection - Your meniscal injury may be splinted, taped or braced to prevent further injury.
Rest - You should rest from all activities that cause the meniscus injury to worsen. Use crutches/cane until you can walk without pain or limping.
	Ice - Place a plastic bag with ice over the meniscus injury for 15-20 minutes, 3-5 times a day for the first 24-72 hours. Leave the ice off at least 1 1/2 hours between applications.
	Compression - Wrap an elastic bandage over the knee, using even pressure. Wear this until swelling decreases. Loosen the wrap if your toes start to turn blue or feel cold.
Elevate - Make sure to elevate the knee above heart level

 

 

 

meniscus injury to restore normal function

 

Exercises should not irritate your meniscus injury. If they do stop!

Here are some exercises to help your meniscus injury symptoms. After you do all the exercises as shown in the drawings, reverse your position, and do the exercises with your other leg, so both knees get the benefit of stretching.

meniscus injury stretches

 

Technique:	Hold each exercise 30seconds at a gentle stretch. Do not bounce!
Frequency:	6-10 repetitions/exercise, 5-7 days per week

Iliotibial band and buttock stretch (right side shown) Position yourself as shown above. Twist your trunk to the right and use your left arm to "push" your right leg. You should feel the stretch in your right buttock and the outer part of your right thigh. Hold the stretch for 30 seconds. Repeat on the other side. Feeling meniscus injury pain? Stop!

Technique:	Hold each exercise 20 seconds at a gentle stretch. Do not bounce!
Frequency:	6-10 repetitions/exercise, 5-7 days per week

Iliotibial band stretch (left side shown). Position yourself as shown above, with your right leg crossed in front of your left leg. Hold your hands together and move them toward the floor. You should feel a stretch in the outer part of your left thigh. Hold the stretch for 30 seconds. Relax then repeat on the other side Making meniscal injury symptoms worse? Stop!

Technique:	Hold each exercise 20seconds at a gentle stretch. Do not bounce!
Frequency:	6-10 repetitions/exercise, 5-7 days per week

Hamstring stretch Rest the leg to be stretched on a supporting surface while keeping the knee from bending. Lean forward toward your toes by bending at the waist and keeping your back straight. You should feel the stretch but it should not hurt. Meniscus injury hurting? Stop!

 

Technique:	Hold each exercise 30 seconds at a gentle stretch. Do not bounce!
Frequency:	6-10 repetitions/exercise, 5-7 days per week

Calf stretch Foot alignment should be shoulder width apart, you can confirm this by standing either side of a straight line on the floor. When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch. Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head. Meniscal injury hurting? stop!

For best results, push against a wall.

 

meniscus injury strengthening

 

These exercises should only be carried out once your meniscal injury symptoms have subsided completely.

 

Technique:	Hold each exercise 30 seconds at a gentle stretch
Frequency:	2-3 repetitions/exercise, 5-7 days per week

Quadriceps strengthening: straight leg Position yourself as shown above. Hold your right leg straight for 30 seconds and then relax. Meniscus injury started hurting? Stop!

Technique:	Hold each exercise 5-10 seconds at a gentle stretch.
Frequency:	6-10 repetitions/exercise, 5-7 days per week

Quadriceps strengthening:  straight leg lift.  Position yourself as shown above. Raise your right leg several inches, and hold it up for 5 to 10 seconds. Then lower your leg to the floor slowly over a few seconds. Then repeat the exercise Irritating your meniscus injury? Stop!

Technique:	Hold each exercise 5-10 seconds.
Frequency:	5-10 repetitions/exercise, 5-7 days per week

Hip adductor strengthening. While sitting, squeeze a rubber ball between your knees. Hold the squeeze for 5 to 10 seconds. (If you don't have a ball, put your hands or fists between your knees and then squeeze.)   Pain in the meniscus region? Stop!

Technique:	Hold each exercise for 5-10 seconds
Frequency:	10 repetitions/exercise, 5-7 days per week

Hip abductor strengthening     (left side shown, front and side views) Position yourself as shown above, standing on your left leg with the knee slightly bent. Slowly raise your right foot about 30 degrees, hold for a few seconds, and then slowly lower the foot and straighten both legs. Don't let your pelvis tilt (be crooked), and don't let your knees turn inward during bending.   Meniscus injury pain returning? Stop!

 

Repeat the exercises below several times with each leg on a daily basis. Over several weeks, increase the resistance by adding ankle weights or by looping purse straps or the handle of a weighted pail over your ankle. Start with one or two pounds, adding one-half pound at a time as you build strength.

Bent-Leg Raises   This strengthens the inner thigh muscle to balance the pull on the knee joint from the outer thigh, which is often stronger. Sit on a chair and straighten one leg. Hold for one minute. Bend your knee to lower that leg about halfway to the floor (a 45-degree angle). Hold for 30 seconds. Return to starting position and rest for one minute. Repeat. Work up to four repetitions for each leg.

Straight-Leg Raises   This strengthens the thigh muscles to help support the knee joint. Sit in a chair with one leg extended, resting your foot on a chair. Lift that foot a few inches while keeping your leg straight. Hold for 10 seconds. Return to resting position for 10 seconds. Repeat. Work up to three minutes of lifting for each leg.

 

meniscus injury prevention

 

Remember that virtually all meniscus injury problems happen at the contact phase of gait (when the foot hits the ground) due to increased biomechanical stress at this point.

 

Golden rule- Don't ignore the problem, it won't go away

 

The way we function biomechanically is predominantly controlled by genetics, its hereditary (runs in the family). The way you function is set and cannot be cured. What you can do however is control lower limb biomechanics by altering foot position during the contact phase of gait. This can be achieved by wearing a good shoe (see our shoe guide) with orthotics  (foot beds), knee strengthening and knee support.

 

1. Check your footwear

Are your running shoes worn and in need of replacing? If so change them. The chances of meniscus injury is greatly increased with higher impact forces so a good shock absorbing shoe is a must. For more advice on running trainers our running shoe advice page is worth reading. Read more->

 

Below are a selection of trainers that are ideal for athletes.

 

Trainers for a neutral or under pronating foot type

 

 

 

 

 

Trainers for over pronators

 

 

 

 

 

 

2. rectify Poor biomechanics with orthotics

 

The way your foot strikes the ground and the forces that are placed on it can have a direct effect on biomechanics causing meniscus injury and can also delaying healing times. Check our biomechanics page for detailed information. Read more->

 

 

 

3. Knee strengthening

 

The single best exercise to improve the strength of the muscles around the knee is eccentric loading. This is usually done none weight bearing, however the use of a wobbleboard is an excellent way to strengthen muscles around the knee, foot and ankle in a controlled gentle manner. Whilst our clinicians have found it a brilliant way to strengthen muscles around the knee, traditionally a wobbleboard was used to help balance (proprioception). Proprioception is the nerve connection from the brain to the foot. This is often damaged/ disrupted after injury and can increase the chances of injury from recurring. It can also significantly delay recovery.

Use of a wobbleboard therefore has a dual benefit in the treatment of meniscus injury.

 

 

 

 

4. Knee support

 

 

Consider purchasing a knee brace . This device provides extra stability to the knee when playing sports. The material also causes localised vasodilation (opening of the blood vessels) increasing circulation to the area. This is vital as the knee structures have a notoriously poor blood supply. Increasing circulation to the ligaments can reduce the chance of injury. Extra stability will reduce the chances of irritation and damage to the meniscus.

 

 

 

 

 

 

 

Meniscus injury prevention checklist summary

Rectify Biomechanics if necessary

Check Running shoes

Knee strengthening

Knee support

 

 

 

returning to sporting activity

 

The goal of rehabilitation is to return you to your sport or activity as soon as is safely possible. If you return too soon you may worsen your meniscus injury, which could lead to permanent damage. Everyone recovers from meniscal injury at a different rate. Returning to your activity is determined by how soon your meniscus recovers, not by how many days or weeks it has been since your meniscus injury occurred

You may safely return to your sport or activity when, starting from the top of the list and progressing to the end, each of the following is true:

You have full range of motion in the injured leg compared to the uninjured leg.

You have full strength of the injured leg compared to the uninjured leg.

You can jog straight ahead without meniscus injury pain.

You can sprint straight ahead without meniscal injury pain.

You can do 45-degree cuts, first at half-speed, then at full-speed.

You can do 20-yard figures-of-eight, first at half-speed, then at full-speed.

You can do 90-degree cuts, first at half-speed, then at full-speed.

You can do 10-yard figures-of-eight, first at half-speed, then at full-speed.

You can jump on both legs without pain and you can jump on the injured leg without pain.

Surgical intervention

 

 

 

If a torn meniscus does not heal, and pain, swelling or intermittent catching persists, arthroscopic (keyhole) surgery may be necessary.

 

Video below of meniscus surgery

 

 

 

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