Meniscal Tears Rehabilitation

Have you ever felt a sharp pain in your knee after twisting it awkwardly? Or maybe your knee got locked in one position, making moving difficult? You might be dealing with a meniscal tear—a common yet often misunderstood knee injury.

In this blog, we’ll break it down in the simplest way possible, covering what a meniscal tear is, why it happens, what symptoms to look out for, and, most importantly, how to recover from it with a proper rehabilitation program.

What is a Meniscal Tear?

Your knee joint is made up of bones, ligaments, cartilage, and muscles. The meniscus is a C-shaped cartilage in your knee that acts like a shock absorber, preventing bones from rubbing together. You have two in each knee—one on the inner side (medial meniscus) and one on the outer side (lateral meniscus).

A meniscal tear happens when this cartilage gets damaged. Think of it like a crack in a cushion—it may still work, but not as efficiently and cause pain.

Causes of Meniscal Tears

Meniscal tears can happen due to:

• Sudden Twisting Movements – These are common in sports like football, basketball, and tennis and nowadays are more commonly seen in sports like pickleball and paddleball.

• Deep Squats or Heavy Lifting – Repeated stress on the knee can cause tears over a while.

• Aging – As we get older, the meniscus weakens, making it easier to tear even with minor movements.

• Accidents & Falls – A sudden impact on the knee can damage the meniscus.

So, what are the symptoms of a Meniscal Tear?

A meniscal tear doesn’t always cause pain immediately. Sometimes, people walk around with a minor tear for years without knowing it! But when symptoms do appear, they include:

• Pain, especially when twisting or rotating the knee

• Swelling that increases over time

• Knee locking or feeling stuck in one position

• Difficulty straightening or bending the knee fully

• A clicking or popping sensation inside the knee with knee movement/walking

  
  

Some tears heal on their own if they occur on the outer edge of the meniscus, which has a better blood supply. Tears in the inner part usually don’t heal without treatment.

When is Surgery Needed?

Not all meniscal tears need surgery. Physiotherapy can successfully treat many cases, especially smaller tears. However, surgery might be required if:

• The knee keeps locking and getting stuck.

• The tear is large and in a poorly healing area.

• Symptoms don’t improve after months of therapy.

• Presence of swelling around the knee after therapy.

Meniscal Tear Rehabilitation

Physiotherapy plays a huge role in meniscal tear recovery. The key is not just resting but moving in the right way to regain strength and prevent future injuries.

1. Immediate Care (Acute cases)

• Rest & Protect – Avoid activities that make the pain worse.

• Ice Therapy – 15-20 minutes every few hours to reduce swelling.

• Compression – A knee brace or elastic bandage helps control swelling.

• Elevation – Keeping the leg elevated reduces fluid buildup and swelling.

Avoid deep squats or sitting cross-legged early on. These positions can put extra stress on the healing meniscus.

2. Gentle Mobility Exercises

• Heel Slides – Lying on your back, slowly bend and straighten your knee to maintain flexibility. Perform 10 reps of 2-3 sets.

• Quadriceps Activation – Tightening your thigh muscles without moving your knee helps maintain strength. Perform 10 reps of 2-3 sets.

• Ankle Pumps – Helps with blood circulation and prevents stiffness. Perform 10 reps of 2-3 sets.

3. Strengthening Phase (After 3-6 Weeks)

• Straight Leg Raises – Strengthens the quadriceps without stressing the knee. Perform 10 reps of 1-2 sets.

• Mini Squats against wall (No Deep Squats Yet!) – Helps regain leg control without overloading the meniscus. Perform as recommended by your physiotherapist.

• Step-Ups – Improves balance and strength for daily activities.

Strengthening your glutes (hip muscles) takes pressure off the knee, making recovery smoother.

4. Functional & Sport-Specific Training (After 6+ Weeks)

• Balance Training – Using a wobble board or single-leg stance to prevent future injuries.

• Controlled Twisting Movements – Helps retrain knee stability.

• Gradual Return to Sports – Sprinting, jumping and plyometrics should be added gradually.

Remember - Recovering from a meniscal tear isn’t just about waiting—it’s about moving slowly yet smartly and building strength in the right places. Whether your tear is minor or severe, following a structured rehab plan with your physiotherapist can help you get back to your normal activities safely. Every knee is different! What works for someone else might not work for you. That’s why working with a physiotherapist who tailors exercises to your needs is the best way to ensure a full recovery.