(Image by Freepik)

 

Small but Mighty: The Big Role of the Meniscus

 

You’ve likely heard of or experienced a meniscal injury at some point, as they are among the most common types of sports injuries.

But, have you ever thought why the meniscus in our knee is so important for moving? And why does it get injured so easily?  Let’s learn about what a meniscus is, how it gets injured, and how Physiotherapy can help with this injury. 

 

Where is the Meniscus?

 

The meniscus is a wedge-shaped fibrocartilage. It is located between your femur (thigh bone) and tibia (shin bone) in your knee joint.  There are two menisci in each knee joint: the medial meniscus (on the inside) and the lateral meniscus (on the outside). They function as shock absorbers and help you to stabilize your knee when you turn or twist.

 

How Do Meniscal Injuries Occur?

 

A meniscus injury/tear can happen because of an abrupt movement of the knee joint.  Or it can happen gradually due to pathology and aging. Here are the common causes:

• Twisting or turning your foot when it is on the ground
• Sudden stops during sports
• Weak leg muscles
• Wear and tear of menisci due to overuse
• Knee arthritis
• Improper biomechanics when lifting heavy things 

 

What are the Symptoms of a Meniscal Injury?

 

Symptoms of meniscal injuries may vary among individuals, but some of the most common symptoms are:

• Pain in the knee joint: usually on the inside (medial), outside (lateral) or back of the knee
• Limping
• Swelling of the knee
• Locking or a sudden halt during knee movement
• Decreased range of motion of the knee joint (ie: inability to fully extend or bend the joint)

 

How is a Meniscus Injury Diagnosed?

If you suspect a meniscus injury, it’s important to seek a professional assessment from a qualified healthcare provider, such as a Physiotherapist.

To diagnose a meniscus tear, your Physiotherapist will start with a thorough physical examination and conduct a health history interview.  They will check your knee for tenderness along the joint line, where the meniscus sits.  Pain in that area often suggests meniscus involvement.  The Physiotherapist will also perform various joint movement evaluations and orthopedic tests to assess the extent of the injury.  One common clinical test that Physiotherapists will be using for identifying meniscal tears is the McMurray test. During this test, you’ll lie on an examination table while the doctor bends and straightens your knee and rotates it in different directions. If a tear is present, you may feel pain or hear a clicking sound in the joint.

Additional tests may be helpful to confirm the diagnosis. An X-ray might be used to rule out other issues, such as fractures or arthritis. An MRI scan may also be requested, as it provides a detailed view of the knee’s soft tissues, including the cartilage and menisci.

 

How Can Physiotherapy Help You?

With the help of Physiotherapy, knee function can be restored, range of motion can be improved, and pain levels can be effectively reduced following a meniscus injury.

• Manual therapy – Hands-on soft tissue manipulation are used to reduce stiffness and improve the mobility of the knee joint. Soft tissue techniques may also target surrounding muscles such as the quadriceps, hamstrings, and calf muscles to relieve tension resulting from compensation and enhance knee joint support
  
• Therapeutic modalities – Interventions such as dry needling and electrical stimulation can be applied to reduce inflammation, manage pain, and promote tissue healing around the injured area.
  
• Muscle strengthening – Targeted exercises are prescribed by Physiotherapists to strengthen the quadriceps, hamstrings, and hip stabilizers to offload stress on the meniscus and enhance knee stability during movement.
  
• Functional training – Movement retraining helps improve walking, squatting, and other daily activities by correcting poor biomechanics that may worsen the injury or delay recovery.
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• Education – Patients are guided on home exercise programs, joint protection strategies, proper posture, and the use of supportive tools like braces or ice therapy to manage symptoms and prevent reinjury.

 

How Much Time to Heal?

Healing time depends on how severe the tear is, your age, and when you start treatment.

For minor tears, it can take about 4 to 6 weeks to heal. For severe tears, it can take up to 6 months or more to be fully recovered.

 

Home Exercises for Patients with Meniscus Injuries

There are a number of remedial exercises that you can do at home. However, make sure you are thoroughly assessed by healthcare professionals such as Physiotherapists before you start any exercise. Stop the exercise right away if you experience pain or discomfort, and wait until your next consultation.

 

1. Straight leg raise

This exercise can help to increase the flexibility of the hamstrings and strengthens the quadriceps. First, Lie on the floor with both legs extended. Then, keeping the back and pelvis in a neutral position, flex the right foot and tighten the right thigh muscles, slowly lifting the right leg off the floor to around 45 degrees. Finally, slowly lower it back to the floor. Perform 3-5 sets of 8-12 repetitions and repeat with the opposite side.

 

2. Standing hamstring curls with chair support

Stand tall behind a sturdy chair, holding the backrest for balance. Shift your weight onto one leg and slowly bend the opposite knee, bringing your heel toward your buttocks. Keep your core engaged and avoid arching your back. Hold this position for 10 seconds, then slowly lower the leg. Repeat for 10 sets per leg for 3-5 sets. You can also put on ankle weights to increase the intensity. This exercise improves hamstring strength and stability without joint strain.

 

3. Clamshells

Lie on your side with your affected side on top, knees bent at a 90-degree angle, and make sure your hips are stacked. Rest your head on your lower arm for support. Keeping your feet together throughout the exercise. Slowly lift your top knee as high as you can while stabilizing your hips and pelvis. Hold the position for approximately 2–3 seconds, then slowly lower your knee back down. Perform 8-12 repetitions for 3-5 sets. This exercise can help strengthen the gluteus medius muscles and stabilize the hip and knee, which is crucial for recovery from a meniscus injury. Make sure the movement is pain-free and keep movements slow and controlled.

 

4. Calf stretch

Stand facing a wall. Step back slightly with your left leg so that your right leg is in front. Put your hands against the wall as you bend your right knee while keeping your left leg straight behind you. Bring your chest and right hip forward toward the wall until you feel a gentle stretch in your calf muscle. Hold it for 30 seconds before switching to the other leg. A calf stretch helps your meniscus tear by loosening up the tight muscles that are putting stress on the area.

 

Should I make an Appointment with a Physiotherapist Today?

 

 

Absolutely. A meniscus injury can interfere with daily activities or exercise, and may take time to heal properly. However, with Physiotherapy, pain can be significantly reduced, and knee function can be restored effectively.

Contact The Physio Approach today to book an appointment and begin your recovery toward stronger, pain-free movement. We’re conveniently located on Yonge Street in North York, Toronto, right next to the TTC Finch subway station.

Have a question?  Call  to schedule a free 10-minutes in-person consultation with one of our Physiotherapists!