We know having a meniscus tear can be really frustrating. Especially if you can’t access quality treatment advice immediately.
Yes, you can find exercises on Google but how many repetitions should you do and are they even the right ones for you? When can you play sport again?
The Exakt Health app provides answers to all of these questions.
The Exakt Health App:
- Guides you safely from initial injury to full return to sport.
- Prescribes evidence based exercise programs with clear guidance on reps, sets and frequency.
- Adapts the program according to your feedback and specific needs.
- Implements a walk/run program for a safe return to running.
- Provides you with a maintenance program to prevent re-injury.
The App teaches you about your injury
Understanding what caused your meniscus tear, how it heals and when to see a doctor helps you better plan your recovery and prevent re-injury
- you may not even notice it when you tear it e.g. you just miss-step and feel twinge but then nothing. Only later that day you notice your knee is a bit swollen and sore;
- you may not have much swelling and only notice a bit of puffiness or your joint may feel a bit stiff;
- you usually have nearly full range of motion. Just the last 10 to 20 degrees of fully extending or flexing your knee causing pain;
- twisting on your legs with feet planted can cause some pain;
- you can usually walk with a near normal gait pattern, but walking on uneven ground may cause pain;
- kneeling down may hurt.
- it can be very painful if you sustain a large tear and you will likely have to stop your activity and rest it;
- your knee will likely swell a lot;
- very restricted range of motion and you cannot fully straighten and bend your knee;
- putting your weight on your knee when walking will be painful and difficult;
- you may experience clicking inside the joint and your knee may lock from time to time.
- your knee feels unstable or gives way when you stand or walk. This can indicate an injury to a major ligaments inside your knee and needs to be investigated.
- your knee locks from time to time. This can indicate a bucket handle tear that may require surgical repair.
- you’re not able to straighten your knee fully after 3 to 4 weeks of gentle exercise.
- you have a lot of swelling and bruising with very limited range of motion.
- any part of your leg (thigh, calf or foot) is very swollen, red, hot to touch, or throbs with pain. This can indicate that you have a blood clot and it should be investigated as soon as possible.
- you have strong pain at night that keeps you awake or interrupts your sleep.
- you feel pins and needles or tingling in your leg. This can indicate a nerve injury and our treatment plan may not be right for you.
- your symptoms are getting worse.
- your injury is not healing as expected.
- Trauma. A sudden strong force that usually involves a rotation movement of the knee. E.g. footballer’s foot remains planted in the ground while they turn around or if you miss-step while running.
- Wear and tear. With age, the menisci become a bit weaker and can tear spontaneously with very simple activities e.g. squatting to the floor or walking up a hill.
Treatment
- First, allow the acute injury to settle down following the PRICE regime.
- Then, do gentle range of motion and muscle activation exercises.
- As you recover, progressively strengthen the muscles that control the knee helping to stabilize the joints
- Include exercises for your core and hip muscles, balance and proprioception to improve the general leg control and decrease the load on your knee.
- With increased strength and control, you can ease back into your sports.
- Minor meniscus strains: 4 to 6 weeks
- Moderate strains usually: 6 to 12 weeks
- More severe strains, that don’t require surgery: 12 to 24 weeks
Prevention
- Strength training 2x week
- Include balance exercises – this develops your control and reduces your chance of making awkward movements that can strain your knee.
The Meniscus Tear treatment plan consists of 6 stages
In order to regain full strength the workout intensities have to increase as your injury heals. The app ensures that you progress at the correct time by setting you clear targets for each stage.
Allow your injury to settle and slowly regain range of motion in your knee. Avoid walking long distances, deep squatting/kneeling, twisting around with planted feet, hopping and running. Do gentle exercising as suggested to maintain as much strength in the supporting muscles as possible.
Your acute injury is starting to settle. It’s time to start gentle exercises to improve the strength and control in your core, legs and knee. Limit your walking to what you can do pain free and avoid deep squatting/kneeling, twisting, jumping and running. Proceed to the next stage when you can walk slowly for 30 minutes and do the assigned strength exercises without an increase in pain.
During this stage you will build the strength and control needed to safely start light running activities. Continue to avoid deep squatting, kneeling, jumping, and running. Proceed to the next stage when you can walk at a brisk pace for 30 minutes and do the assigned strength exercises without an increase in pain.
You’re now ready to start a return to running program. Your strength workouts will increase in intensity but their frequency will reduce as your running volume increases to allow enough recovery. Avoid high intensity running e.g. fast running or hill sessions. Progress to the next stage when you can jog 20 minutes at an easy pace and complete the strength workouts without increasing your symptoms.
The focus is now on regaining your previous running endurance. The strength workouts will maintain the strength that you’ve built in the previous stages. Avoid running on very uneven terrain and high intensity running e.g. tempo, sprint or hill sessions. You can progress to the next stage when you’re able to run your normal weekly running volume at your regular easy running pace pain free.
You can now start to train with increasing speed and intensity. You should continue with your weekly strength routine to support your running activities and reduce re-injury risk.
Recover faster. Now.
Download the App now and start the recovery with your tailored treatment plan. Adjusted to your specifc needs.
