As we head into the new year, with better health insurance, I am looking forward to finally getting my knees fixed so that I may be able to get active once again. I realized that my ball-playing days are over as my shoulders are shot, but I would like to do the following after I have knee rehabilitation and am back on my feet again (so to speak):
- Walking my dog
- Strength building with weights
- Yoga
- Swimming
- Kayaking
- Hiking in the woods
- Learn how to play pickleball
- Be able to go up and down my stairs without pain or assistance
- Keep moving!
To clarify, the meniscus is a layer of cartilage in the knee with several essential functions that help distribute loads across the knee joint, absorb shock from walking and other activities as well as provide stability to the knee.
But, first things first; how will my orthopedic and physical therapists determine the best way to repair the torn meniscuses in not one knee – both knees? Let’s see what the experts suggest.
According to Yale Medicine, they advise that a torn meniscus is repaired in the following way, “In this procedure, the surgeon stitches the torn meniscus together. It is more commonly used in younger patients in which the torn meniscus tissue is in good condition and the tear is a “clean” (not shredded) pattern and close to the blood supply, which will allow the meniscus to heal. Repairs may be performed “all inside” with small meniscus repair devices to pull the tear together, or “inside out,” in which sutures are passed across the tear and through the knee joint capsule and then tied through an incision next to the tear (usually for larger meniscus tears). Full recovery from meniscal repair surgery can take four to six months based on the tear pattern, the patient’s baseline activity level, and his or her level of dedication to physical therapy,”.
They further noted that the outlook for people like myself with meniscus tears can, with proper treatment and rehabilitation, are often able to go back to their normal activities. That’s excellent news, and I really cannot wait! I have been “down for the count” for over two years now, and I am gaining unnecessary weight as a result.
*Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.
Meniscus tear exercises
I realize that I will need to do specific exercises once the procedures and physical therapy are completed, as I will need to keep them strong to avoid another tear or a worse problem.
Medical News Today proposes the below key exercises for meniscus tear rehabilitation, “Less severe meniscus tears can improve in 4–6 weeks with rest and physical therapy. Others may require surgery, and recovery can take up to 6 months. For people with less severe tears, doctors may recommend gentle exercises. It is normal for these exercises to cause a little discomfort. If any exercise causes pain, however, stop doing it.
- Mini squats
- Quadriceps setting
- Straight leg raise
- Hamstring curls
- Hamstring heel slide
- Standing heel raises
- Clams
- Leg extensions,”.
Okay, we now have an idea of what exercises to do. What should I avoid doing?
Torn meniscus exercises to avoid
From personal experience, I do know that if I try to pivot in a usual fashion, I immediately feel intense pain in that affected knee. Sometimes, I forget and try to perform activities like I have normal knees, and I certainly pay for it.
The Mayo Clinic says, “Avoid activities that aggravate your knee pain — especially sports that involve pivoting or twisting your knee — until the pain disappears. Ice and over-the-counter pain relievers can be helpful,”.
Furthermore, it is suggested to avoid deep squats, putting too much pressure on the knee joint, pivoting movements, lateral lunges with deep knee flexion, high-impact activities like jumping, running, plyometrics (obviously!), twisting movements, or breaststroke swimming.
It’s also essential to recognize the importance of creating a comprehensive rehabilitation plan that includes a blend of these exercises, as well as a focus on balance, stability, and mobility. This holistic approach can aid in a smoother recovery and help ensure long-term knee health.
Considering alternative therapies, alongside traditional physical therapy, can also be beneficial. Practices such as acupuncture, hydrotherapy, or chiropractic care offer complementary benefits that can aid in pain relief and enhance mobility. Engaging with a multidisciplinary team can provide a broader perspective on the best path to recovery.
Working closely with a nutritionist might also be advantageous. A balanced diet rich in anti-inflammatory foods, like omega-3 fatty acids and antioxidants, can accelerate healing and aid in managing any post-surgery inflammation. Foods such as salmon, berries, nuts, and green leafy vegetables should form the cornerstone of an athlete’s or patient’s diet amidst recovery.
Moreover, wearing the proper footwear is another crucial aspect that is often glossed over. Footwear with ample support and cushioning can prevent undue stress on your knees. Custom orthotics might also be considered to provide additional support and ensure proper alignment.
It’s beneficial to consider long-term strategies for preventing future injuries. Establishing a structured routine that incorporates cross-training may diversify the pressure points on your body, mitigating the risk of overstressing your knees. Incorporating activities such as cycling or using an elliptical provides a low-impact yet effective workout to promote cardiovascular health without compromising knee stability.
Finally, pay attention to the importance of gradual progression. Overeagerness in returning to activity may hinder your progress rather than aid it. Taking time to build strength, improve flexibility, and enhance stamina are keys to ensuring a robust recovery.
How to repair a meniscus tear
In conclusion, these strategies aim not just for recovery but to improve overall well-being and facilitate a lifestyle brimming with activity and enjoyment. Engaging with competent healthcare professionals and actively participating in your recovery journey are vital steps toward reclaiming the active lifestyle you desire.