A torn meniscus CAN heal by itself with the right approach. Learn what to do to help a meniscus tear heal without surgery.
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What is the Meniscus?
The meniscus is a C-shaped piece of cartilage in the knee that helps with shock absorption and stability.
Your meniscus is made of fibrocartilage, which is different in structure than the hyaline cartilage that makes up your joints below.
Not only do the menisci help with knee stability, but the also protect the underlying articular (hyaline) cartilage.
Having a menisectomy, a surgery in which the torn part of the meniscus is cut out, can lead to earlier onset of arthritis don the road.
Therefore, whenever possible, it's best to avoid meniscus surgery.
How Common Are Meniscus Tears?
Meniscus tears are very common, especially as you age. A large-scale study of 991 adults aged 50–90, published in the New England Journal of Medicine, found that 61% of participants without knee pain had meniscal damage on MRI.
This means that meniscus tears frequently occur without symptoms and may not necessarily cause knee pain.
Another MRI study of 230 knees in 115 people, with an average age of 44, found that 97% of knees showed some type of abnormality. Nearly 30% of these individuals had a meniscus tear, despite having no knee pain. This suggests that the presence of a meniscus tear on MRI does not always indicate a need for surgery.
Physical Therapy vs. Meniscus Surgery: What Research Says
Several studies have compared physical therapy to meniscus surgery, particularly arthroscopic partial meniscectomy (APM).
A landmark study published in The New England Journal of Medicine found that among middle-aged and older adults with degenerative meniscus tears, physical therapy and surgery had similar outcomes at 6 and 12 months in terms of pain relief and function.
Another randomized controlled trial in The New England Journal of Medicine compared arthroscopic surgery to a placebo surgery (where incisions were made but no procedure was performed).
At one and two-year follow-ups, there was no significant difference in pain reduction or function between the two groups. This suggests that the perceived benefits of surgery may be due to the placebo effect rather than the procedure itself.
While some individuals do require surgery, research strongly supports attempting conservative treatment first. Targeted physical therapy can often improve pain and function without the risks of surgery.
Is It Safe to Walk or Run with a Meniscus Tear?
Whether it is safe to walk or run with a meniscus tear depends on symptoms.
If you can walk without knee pain, it is generally safe to continue doing so. However, if walking causes pain or results in a limp, using crutches temporarily may help prevent further irritation.
Running is more complex due to the increased impact forces. If you can run pain-free, it may be safe, but gradual progression is crucial.
Avoid sudden increases in intensity or mileage, and pay attention to any signs of worsening symptoms.
Exercises to Improve Pain-Free Knee Bending Range of Motion
Meniscus tears, especially those affecting the posterior horn, can limit knee bending. A helpful exercise involves using a towel behind the knee to create space within the joint:
- Place a rolled-up towel behind your knee.
- Gently pull your lower leg toward your body, allowing the towel to act as a wedge.
- Only bend as far as comfortable, then relax and repeat.
Over time, this technique may improve flexibility and reduce discomfort.
Why Knee Joint Alignment Matters
The knee does not move in a straight line; it also experiences slight rotational and side-to-side movements.
If the knee is misaligned, excessive pressure can be placed on the meniscus, increasing pain and limiting healing.
Proper joint mobility and strength training can help optimize alignment, reducing unnecessary stress on the injured area.
Joint Mobility Exercises to Reduce Knee Pain
Improving knee joint mobility can help redistribute pressure within the knee and prevent further irritation of the meniscus.
Some effective mobility exercises include:
Tibial Medial Glide
Cross one leg over the other. Push the thigh outward and pull the shin inward. Repeat for one minute.
Tibial Lateral Glide
This one is just the opposite.
Push the shin outward while pushing the shin inward.
Tibial Rotation
Finally, turn your foot and ankle inward.
This helps create a small rotation of your entire lower leg at your knee.
These exercises help restore normal movement patterns and may contribute to pain relief over time.
If you're dealing with a meniscus tear, conservative management through targeted exercises and physical therapy is often worth trying before considering surgery.
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