Meniscus Injury: Main Causes

Meniscus injury is one of the most common knee conditions, affecting both athletes and people with more sedentary lifestyles. Understanding the main causes of this injury is essential for prevention and adopting appropriate strategies in sports and daily life.

In this article, we explain clearly and practically what causes a meniscal injury, how to identify it, and what you can do to minimize the risks.

What is the meniscus?

The knee contains two menisci — medial (internal) and lateral (external) — which are fibrocartilage structures with the function of:

• Cushion the impacts between the femur and tibia
• Stabilize the joint
• Distribute the weight evenly

When the meniscus is subjected to excessive forces , twisting movements or natural degeneration , it can tear, causing pain, limited movement and, sometimes, swelling.

Main causes of meniscus injury

1. Sudden twisting movements

This is the most common cause, especially in sports like soccer, basketball, or tennis, where there are rapid changes of direction or rotations with the foot firmly on the ground. These movements generate excessive rotational stress on the knee, compromising the integrity of the meniscus.

2. Direct impact on the knee

Falls, blows, or collisions—such as those that occur in contact sports—can cause sudden compression of the meniscus, leading to its tear.

3. Aging and joint wear

As we age, the meniscus loses elasticity and hydration, becoming more fragile. In people over 40, degenerative tears can occur with routine activities such as squatting, lifting weights, or walking on uneven surfaces.

4. Muscle imbalances and weakness

Lack of strength and muscular stability in the lower limbs (especially the quadriceps and glutes) can cause inadequate joint movements , increasing pressure on the meniscus during physical activities.

5. Bad postural habits and incorrect techniques

Lifting heavy objects with poor posture, performing squats with incorrect technique, or not properly aligning your knee with your foot during exercise are common mistakes that put strain on the meniscus.

6. Obesity or overweight

Increased body weight increases the pressure on the knees. Over time, this factor contributes to premature meniscus wear and a higher risk of tear, even with light activities.

Additional risk factors

• History of knee injuries
• Lack of warm-up before training
• Limited joint mobility
• Use of inappropriate footwear
• Unstable or slippery training surfaces

How to act at the first sign?

If you feel:

• Pain located in the joint line
• Feeling of blockage or instability
• Progressive swelling
• Difficulty straightening or bending the knee

You should consult a healthcare professional as soon as possible. Early diagnosis prevents the injury from worsening and facilitates recovery.

Conclusion

Knowing what causes a meniscus injury is the first step toward prevention. By improving your training technique, strengthening the muscles that support your knee, and avoiding sudden movements or overloading, you'll protect your joints and ensure physical longevity.

📚 Related articles:

• Meniscus Injury: How to Prevent and Recover
• Progressive resistance training
• Stretches for the fascia lata

If you're recovering from an injury or want a tailored training plan, our team can help !