Knee Meniscus Tear

The knee meniscus is a fibrocartilaginous structure that provides cushioning and stability to the knee joint. A meniscus tear, one of the most common knee injuries, occurs when this cartilage is torn, often due to twisting or turning quickly, especially with the foot planted and the knee bent. 

Meniscus tears are classified into three types: minor, moderate, and severe. Minor tears might cause slight pain and swelling, but generally, the knee maintains its stability. Moderate tears can lead to pain at the side or centre of the knee, swelling, and stiffness, often worsening over several days. Severe tears involve pieces of the torn meniscus moving into the joint space, leading to a locked knee that cannot be fully straightened, pain, and swelling.

Preventing knee meniscus tears involves strategies aimed at reducing the risk factors and strengthening the knee joint.

• Regular Exercise: Engaging in regular exercise helps maintain muscle strength and joint flexibility, leading to knee stability and injury prevention.
• Muscle Strengthening and Conditioning: Exercises that strengthen the quadriceps and hamstrings can help protect the meniscus by stabilising the knee joint.
• Proper Technique and Equipment: Athletes, particularly in sports that involve jumping, pivoting, and quick changes of direction, should use proper techniques. Using appropriate sports gear and footwear can also help reduce the risk.
• Knee Brace: Wearing a knee brace can be beneficial if the knee feels weak or unstable.
• Maintain Healthy Weight: Excess weight puts additional stress on the knees. Maintaining a healthy weight can reduce the risk of meniscus tears and other knee injuries.
• Warm-Up Before Exercise: Proper warm-up exercises before sports or intense physical activity can reduce the risk of knee injuries.
• Avoid Overuse: Limit repetitive stress on the knees by avoiding excessive squatting, kneeling, and lifting heavy objects. Take regular breaks and vary your routines.