Meniscus

YOUR MENISCUS CARE GUIDE

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Your care guide's focus is on practical strategies to reduce pain, improve function, and promote joint recovery. Care strategies reviewed for clinical efficacy with ratings provided.

TOP PRIORITIES

This care guide and related information is educational in nature. Always consult with a medical professional prior to initiating new exercises or trying a new product, drug, or supplement.

KNOW YOUR STRATEGY

Clinical Evidence: Strong

To begin with, your main objective should be reducing the strain on your meniscus so that inflammation can decrease and healing can begin. To achieve this, take it easy and avoid activities that worsen your pain. This doesn't mean forever, just enough time for your joint to rest. Resting for even a few days can significantly improve your recovery. However, keep moving as research has proven that movement is crucial for joint health and recovery. The key is to listen to your body and avoid activities that aggravate your injury. Here are some practical tips: stay mobile, start a conservative meniscus exercise program (you can find one at the bottom of this page), and avoid sitting for long periods as it can make movement more painful. Once your pain subsides, you can gradually return to your previous activities. If your recovery isn't progressing fast enough, it may be time to consult a clinician.

FIND YOUR EXERCISES

Clinical Evidence: Strong

Begin a targeted meniscus exercise program. For best results, make sure you address both strength and flexibility. We have given you a head start with an exercise program at the bottom of this care guide. Perform your exercises at least two times a day when possible. You can cycle down as the pain diminishes. Our goal is developing a simple set of exercises you can turn to whenever meniscal pain occurs.

SOOTHE THE JOINT

Clinical Evidence: Strong

Evidence suggests ice can be useful immediately after a meniscus injury or flare up. Heat tends to be best for muscle soreness.

More on Icing | More on Heating

JOINT PAIN TOOLS

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When exploring joint care tools, we recommend trying one at a time. Prioritize based on your greatest concerns (instability, try a brace.) This will allow you to determine what provides the most relief for you.

SUPPORT THE KNEE

Clinical Evidence: Fair

The right knee brace can add support, reduce pain, and help you remain active. Learn More and View Recommended Braces

RELAX THE MUSCLES

Clinical Evidence: Good

Percussive massage devices use rapid, repetitive strokes to target deep muscle tissue. Learn More and View Recommended Devices

CONTROL THE PAIN

Clinical Evidence: Fair

TENS units are a drug-free, pain relief option. New models allow for easy home use. Learn More and and View Recommended Models.

REDUCE INFLAMMATION

Clinical Evidence: Strong

Medications to reduce pain and inflammation can be effective. We reviewed the evidence on both topical and oral options. Learn More

WHAT TO EXPECT

A conservative strategy of exercise and activity modification should lead to noticeable improvement within a few days. Other interventions, such as heat therapy, bracing, massage etc. can sometimes provide more immediate relief. This will be highly variable between individuals. Once again, if you have any doubts, questions, or concerns about your condition, we highly recommend speaking with a joint specialist.

THE NEXT STEP

Attribution: Freepik

KNEE EVALUATION, DELIVERED TO YOU

We love this. An expert Physical Therapist will evaluate your knee in person, at home or work. Insurance accepted. Same cost as in a clinic, no prescription required.

Confirm your condition. Get hands-on care. Review exercises. Learn More

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