What Causes a Torn Meniscus?
Typically, an athlete can suffer from a torn meniscus injury when the outside of the knee takes a blow. This impact can force it inwards, leading to a tear in the structure. At times, it’s a combination of compression and bending of the knee joint, decelerating, pivoting, twisting or changing directions that caused this tear. In some instances, a torn meniscus may occur in conjunction with some other traumatic injury like a torn ACL.
In older athletes, this cartilage tends to get frayed and weak, which makes it highly vulnerable to non-contact and contact injuries. Sometimes, even an action as simple such as squatting, might result in a minor meniscus tear. In the case of degenerative changes, the meniscus may involve a jagged/frayed edge. When the tear occurs right along the length of this cartilage, it’s called a longitudinal tear. A bucket-handle tear is when a part of the meniscus gets detached from the knee bone and forms a flap.
Symptoms of a Meniscus Tear
- Pain across the inside of the knee joint or a dull pain throughout the joint
- A popping sound when the injury occurs
- Pain that might subside just for a few days but may return with physical activity
- Swelling within 24 to 48 hours after the injury
- Muscle weakness
- Stiffness, tightness
- Inability to bend the knee fully
- Inability to put weight on the knee joint or buckling of the knee
- Locking/catching of the knee at an angle of 45 °
How to avoid a Torn Meniscus
- While not all meniscus tears are preventable, there are specific points you can keep in mind that will reduce the risk of a torn meniscus.
In certain sports, they are more of a recreational/ occupational risk.
- You must take extra care should be taken while doing squats. This will help avoid too much compression in this cartilage.
- Work with a certified coach to ensure that you use a proper technique. This can help reduce the risk of meniscus injuries.
- It’s essential to include the following prep exercises in your warm-up routine. For example, include exercises like Glute Bridge and the Inverted Hamstring Stretch in your training.
How is a Torn Meniscus Treated?
- The best way to treat torn meniscus is to take adequate rest. Use crutches if needed to provide additional support for your legs.
- Apply ice several times a day at 20-minute intervals during the first 48-72 hours after the injury.
- Use a cushion/pillow to keep your knee raised when you are resting or sleeping.
- Medication like Acetaminophen, aspirin, ibuprofen & naproxen can help relieve the pain. It’s a good idea to check with a medical professional first before you take any medication.
- After 48-72 hours, use some moist heat to increase circulation & relieve discomfort.
- If the pain persists for more than a week, get medical attention.
