Are you having difficulty fully straightening or bending the knee?

A sudden twist while playing sport or even standing from a chair can occasionally lead to a meniscus tear. The meniscus in the knee acts as a shock absorber and when injured, it can result in pain, swelling and a hard time moving the joint. Early assessment can help determine the severity of the injury and guide the most appropriate management.

Understanding a Meniscus Tear

The knee has two C-shaped menisci. These are pieces of cartilage that sit between the thigh and shin bones to absorb shock, distribute load through the joint, and contribute to overall knee stability.

Meniscus tears often occur during twisting movements while the foot is planted, quite often during sports involving sudden changes in direction. In older adults, the meniscus can also gradually degenerate with age, making it more susceptible to tearing during general everyday activities.

Are You Experiencing These Symptoms?

Symptoms can vary depending on the size & location of the tear in the meniscus; however, it will commonly include:

• Pain running along the inside or outside of the knee joint

• Swelling developing within the first 24 hours of the injury

• Clicking, catching or locking sensations of the knee

• Pain when making twisting or squatting movements

• Difficulty fully straightening or bending the knee

• A feeling of weakness in the knee, or that it may ‘give way’

What Happens if a Meniscus Tear Is Left Untreated?

Minor tears in the meniscus may improve with individualised management of the injury; however, ongoing symptoms can gradually cause restricted functioning of the knee, regular pain and trouble participating in physical or everyday activities. In some cases, a piece of the torn cartilage can displace and mechanically block the joint, causing locking that requires further medical assessment.

How Can Physiotherapy Help?

Many meniscus tears can be managed successfully without surgical intervention. Physiotherapy is directed towards reducing pain, restoring knee mobility and working on increasing balance to support the joint during everyday activities. If symptoms suggest a more significant tear, your physiotherapist can also help determine whether further imaging or specialist referral is appropriate.

5 Tips for Managing a Meniscus Tear:

1. Avoid twisting or pivoting on a planted foot in the early stages. This is the movement that often causes meniscus tears in the first place, so it’s also the one most likely to aggravate it. Be especially mindful when getting out of a car, turning to reach behind you or changing direction quickly.

2. Keep the knee moving within a comfortable range rather than resting it completely - full rest can lead to stiffness and muscle loss, while movement helps circulate joint fluid and maintain range. Cycling is a simple daily option; otherwise, heel slides are also an effective exercise: lying down, slowly slide your heel toward your bottom, bending the knee as far as is comfortable, then straighten it back out. Stay well within the pain-free range.

3. Manage swelling in the first few days with rest, ice and elevation - swelling increases pressure on the joint, can inhibit your thigh muscle activation, and slow progress if left unchecked. Ice the area for 10-15 minutes at a time, a few times a day, and elevate the leg above hip height when resting.

4. Build quad strength early, even before you’re moving much - the muscles on the front of the thigh support and stabilise the knee joint, but they weaken quickly after knee injuries. Quad sets are a good starting point: sit with your leg straight, tighten the muscle on the top of your thigh and hold for 5 seconds, without needing to bend the knee at all. Check with your physio for when you can begin the exercise based on your specific tear.

5. Return to sport or activity in stages, not in one jump. Rather than testing the knee with your previous training load, build it back through lighter loads, only moving to something harder once each stage feels stable and pain-free for a few days in a row.

Get your condition checked if the knee locks, keeps giving way or stays swollen for more than a few days. These can be signs the meniscus is still catching or unstable, rather than just settling as expected, and are worth having assessed rather than waiting out.