Meniscus injury
In the knee joint (art. genus) there are two crescents which should serve as an extra shock absorber for jumps and punches. These crescents are called meniscus. Meniscus complaints are common. To properly recover from these complaints, an intensive exercise program is required.
1. Standing Palov press
Position your feet shoulder-width apart. Hold the resistance band and push both arms straight out in front of you. You will feel the need to engage your abdominal muscles due to the resistance of the band. Ensure your pelvis is tilted (tip: pull in your belly button).
2. Palov Press in stand lunge (Core)
Assume a lunge position. Hold the resistance band at approximately chest height and push it out in front of you. Slowly bring it back to your chest and then push it out again.
3. Lunging Palov press with rotation
Assume a lunge position. Hold the resistance band and rotate to the left or right. Try to maintain tension on the band as much as possible; this means you should not let the band pull you all the way back to the starting position.
4. Deadbug palov press
Lie on your back with your legs off the ground and your knees bent. Next, extend one leg until it is just above the floor. Hold a resistance band with your hands—with the other end anchored to a post—and extend your hands out over your chest, then bring them back.
5. Low plank knieën
Ga op de knieën zitten en plaats de ellebogen voor je op de grond, strek hierbij het hele bovenlichaam uit. Al het gewicht van het bovenlichaam steunt op de ellebogen. Span de buikspieren goed aan om een holle rug te voorkomen.
6. Low plank
Lie on your stomach. Keep your legs straight and position your elbows directly beneath your shoulders; then, lift your entire body off the ground, ensuring you maintain a straight line. Hold this position for as long as possible.
7. High plank
Start in a high plank position with your hands shoulder-width apart. Engage your abdominal muscles firmly to prevent your lower back from arching. Hold this position for as long as possible.
8. Side plank
Ga op de zij liggen, zorg dat de elleboog recht onder de schouder staat. Kom vervolgens de de romp en de heupen van de grond en zorg dat je in één lijn blijft. Houdt deze beweging vast.
9. Gluteus medius walk
Ga op heup breedte staan. Doe het elastiek om, net boven de enkels. Houdt de knieën gestrekt. Verplaats de verste voet opzij, zet het standbeen een klein beetje bij. Verplaats over ongeveer 10 meter op en neer.
10. Barbell front squat
barbell front squat, zet de voeten op heup breedte en hou een barbell op schouderhoogte vast door hem op je bovenarmen te laten rusten, maak de beweging alsof je op een stoel gaat zitten. De billen naar achteren en de knieën blijven achter de tenen. Kom omhoog en herhaal de beweging.
11. Frontaal sumo squat
Frontaal sumo squat, zet de voeten op 2 keer schouderbreedte, laat de tenen naar buiten wijzen en hou een kettlebell vast. Maak de beweging alsof je op een stoel gaat zitten. De billen naar achteren en de knieën blijven achter de tenen. Kom omhoog en herhaal de beweging.
12. Lunge achterwaarts
Lunge achterwaarts, zet de handen in de zij, plaats één been achteruit, ga vervolgens met het achterste been naar de grond. Kom weer omhoog en herhaal deze beweging.
13. Bildrill
Place a resistance band just above your knees and lie on your back with your knees bent and feet flat on the floor. Then, lift your hips, pulse slightly down and back up, hold this position, and rotate your knees outward one at a time.
14. One leg Hip slide bridge
Ga op je rug liggen en leg een handdoek onder je voet. Breng je billen van de grond. Schuif 1 been naar voren toe. Schuif vervolgens je been weer terug. Herhaal deze beweging en wissel daarna van been.
15. Quadriceps active
Start by lying on your back and clamp the ball between the instep of one foot and the sole of the other. Bring your hips to a 90-degree angle (bending your knees is allowed) and hold the ball in this position as long as possible. You can make the exercise more challenging by squeezing harder with your feet.
Fitness mat
Hard. Compact. Qualitatively.
Medicine ball
Hard. Compact. Qualitatively.
The meaning of a meniscus injury
There are two half moon shaped pieces of cartilage inside the knee that act like a shock absorber. Each of these half moons is called a meniscus. Its main function is to protect the cartilage of the knee (the protective layer covering the bones) to ensure smooth motion. The menisci also help with joint stability when bending or twisting. This makes the meniscus an important structure in the knee joint.
The causes of a meniscus injury
The quality of the meniscus can deteriorate due to normal aging processes. In the medical field we describe this as degenerative changes to the meniscus. Besides this, twisting the knee under load can also cause injury to the meniscus. The most common injury happens when the body turns, but the foot remains planted on the floor. The leg moves from a bend position to a more straightened position while the rotation happens and this can cause a meniscal injury. It’s a common knee injury in contact sports.
When the meniscus is injured there can be a small tear (partial tear) or a full tear (complete tear).
The symptoms of a meniscus injury
Stabbing pain in the knee is the most common symptom and there is often some restriction in motion or a feeling the knee is ‘locked’. This locking happens when a meniscal flap gets stuck between the joint and happens when you have a ‘bucket handle’ tear. Swelling is common and sometimes bruising occurs. Crouching, kneeling, running and knee rotations under load tend to aggravate the symptoms.
The treatment of a meniscus injury
If there is a smaller (partial) meniscal tear (your physiotherapist can diagnose this), there is no need to go to hospital. This type of injury normally does not require surgery and conservative treatment (rehabilitation with your physiotherapist) is usually the best option. Treatment will be aimed at strengthening the muscles of the hip, thigh and knee and improving stability of the entire kinetic chain. It is important not to aggravate the knee during this process to prevent swelling.
During the later stages of the rehabilitation process the exercises will be more challenging and focus will be on the injured knee. The exercises are often done on a single leg and will progress from small jumps and hops to more explosive forms of exercise.
Recovery of a small tear (partial tear) ranges from 6 to 12 weeks. Larger tears (complete tears) take between 12 weeks and 6 months.
When a larger tear is suspected, surgical opinion is necessary to determine the treatment plan. This often involves an MRI scan to visualize the extent of the meniscus injury. Depending on the imaging results and symptoms the specialist will decide whether surgery or conservative treatment is the best option. If surgery is required, it is important to follow up with your physiotherapist for rehabilitation after the surgery. For more information please visit the ‘rehabilitation’ page. Recovery from meniscus surgery takes between 3 and 6 months. Returning to sport can take between 6 and 12 months.
Synonyms
Meniscus tear, meniscal injury, torn meniscus, arthritis of the knee, wear and tear of the knee
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.