Meniscus Injury: How to Prevent and Recover

Meniscus injuries are common, especially in athletes and physically active individuals. This cartilaginous structure, located in the knee, is essential for stability, shock absorption, and joint movement.

In this article, we'll explain what the meniscus is, the main symptoms of injury, prevention strategies, and recovery methods—focusing on training and care you can do at home.

What is the meniscus?

The knee has two menisci: the medial (internal) and the lateral (external) . These fibrocartilage structures have the function of:

• Cushion impacts between the femur and tibia
• Increase knee stability
• Distribute body weight evenly

Injuries can occur due to sudden twisting movements, rapid changes in direction or direct impact, and are common in sports such as football, basketball or running.

Symptoms of meniscus injury

The most common signs include:

• Localized pain in the knee (especially when twisting or squatting)
• Swelling
• Difficulty fully extending the knee
• Sensation of blockage or popping
• Joint instability

If you experience any of these symptoms after a sudden movement or intense activity, it is advisable to seek a healthcare professional for diagnosis and appropriate guidance.

How to prevent meniscus injuries

Prevention is always the best strategy. Here are some key tips:

1. Strengthens the muscles around the knee

Strong muscles—especially the quadriceps, hamstrings, calves, and glutes—help stabilize the joint and reduce the risk of injury.

💡 Useful exercises : squats, leg raises, glute bridge, plank with leg raises.

2. Improves mobility and flexibility

Joint stiffness can increase the risk of injury. Regular stretching, especially of the hamstrings, calves, and hip flexors, is crucial.

💡 Include in the routine : quadriceps stretching, downward facing dog (yoga), foam rolling.

3. Warm up well

Before any training session or game, dedicate 5 to 10 minutes to muscle mobilization and activation exercises.

4. Avoid sudden twisting movements

Practice your technique during exercises and wear appropriate footwear. Fatigue can also impair motor coordination, increasing the risk.

How to Recover from a Meniscus Injury

Treatment depends on the type and severity of the injury and can range from conservative physical therapy to surgery (such as meniscectomy or meniscal suture). However, active rehabilitation is essential.

Recovery phases (focusing on home training):

✅ Phase 1 – Pain and inflammation control

• Relative rest
• Ice (20 min, 3 to 4 times a day)
• Limb elevation
• Gentle passive mobilization

✅ Phase 2 – Recover mobility and activate muscles

• Gentle knee extensions and flexions (pain-free)
• Straight leg raise
• Isometric quadriceps contractions

✅ Phase 3 – Muscle strengthening and functional training

• Partial squat (pain-free)
• Glute bridge
• Controlled stair climbing
• Exercises with elastic bands

✅ Phase 4 – Progressive return to activity

• Balance exercises (e.g. standing on one leg)
• Controlled mini jumps
• Light jogging (if authorized)
• Agility training (with supervision)

⚠️ Important : Whenever possible, perform recovery under the guidance of a certified physiotherapist or trainer.

Final considerations

A meniscus injury doesn't have to mean the end of your sports career. With proper prevention and a well-structured recovery plan, you can return to sports safely and confidently.

Remember:

• Listen to your body's signals
• Avoid training with pain
• Take care of your physical preparation even outside of training

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• Progressive resistance training
• Stretching exercises: Fascia lata
• Tips for creating balanced meals on a budget

If you'd like help creating a personalized training plan for injury recovery, get in touch with our team !