Meniscus injuries are increasingly common in both athletes and those with more sedentary lifestyles , and their severity is often underestimated or the necessary care during recovery is unknown. It's common for a wrong movement, improper technique in a sport, or simply wear and tear from age to affect this key structure of the knee.
One of the biggest mistakes people with a torn meniscus make is performing harmful exercises or activities that worsen the injury . Therefore, knowing which exercises are contraindicated and which are most suitable is essential to avoid further damage, promote recovery, and prevent relapses.
What is the meniscus and why is it so important?
The knee contains two menisci: the medial meniscus (C-shaped) and the lateral meniscus (more circular). These cartilaginous structures act as natural shock absorbers between the femur and tibia , distributing body weight, absorbing impact, and providing stability during movement.
The meniscus also plays a key role in lubricating and nourishing the joint , in addition to allowing for proper gliding between the bones. Because of all these functions, any alteration in the meniscus compromises the entire mechanics of the knee.
Types of meniscus tears
Meniscal injuries can be classified in several ways, but the most common is by their cause:
- Traumatic fracture: It comes from quick turns, impacts, or sudden twists. It is common in young, active athletes.
- Degenerative fracture: It appears with age, due to the progressive deterioration of cartilage. It is more common in older people who have not necessarily suffered a specific trauma.
- Congenital malformations: such as the so-called discoid menisci, which are shaped like a complete disc, especially on the outer side, and tend to tear more easily.
In addition, there are different clinical tear patterns, such as radial, bucket-handle, vertical, oblique, or complex injuries. Their treatment and prognosis vary greatly depending on the location and type of damage.
What symptoms does a meniscus tear cause?
Not all meniscus tears feel the same . In fact, many people have meniscus injuries without knowing it, as some are asymptomatic. This is more common in older adults.
However, when the injury is more serious or recent, symptoms such as:
- Pain on the inner or outer side of the knee, depending on which meniscus is affected.
- Swelling and inflammation.
- Inability to fully straighten the knee.
- Sensation of instability or joint blockages.
If you experience any of these symptoms, it is essential to consult a specialist for an evaluation and proper diagnosis using magnetic resonance imaging or arthroscopy.
Activities and exercises prohibited with a torn meniscus
When a meniscal tear occurs, you must avoid all movements or exercises that involve excessive force, impact, twisting, or direct compression of the knee . Here is a list of exercises and movements you should avoid at all costs:
- Jumps of any kind: such as tuck jumps (bringing knees to chest while jumping) or box jumps. These movements generate direct impacts on the knee.
- Deep or poorly executed squats: since they compress the meniscus. Even after recovery, squats should be performed with caution.
- Heavy weightlifting: especially if the load is held standing up or combined with push-ups.
- Changes of direction in sports: such as football, tennis, rugby or basketball, which involve twisting and unstable support.
- Going up and down stairs frequently or quickly: especially if there is pain during activity.
- Standing for long periods of time: This prolonged position puts continuous pressure on the menisci.
- Forced knee flexions: like squatting for a long time.
- Pushing or lifting heavy objects: compromise the stability of the joint.
- Running, especially on hard surfaces: by direct and repeated impact on the injured joint.
Recommended exercises to strengthen the knee with a damaged meniscus
The good news is that there are many exercises you can do with this injury. They should always be supervised by a physiotherapist to adjust the intensity to the severity of the injury. These exercises will help:
- Strengthen the muscles surrounding the knee.
- Improve joint mobility and stability.
- Promote circulation to nourish the meniscus and accelerate its recovery.
Some examples are:
- Passive knee extensionLying on your back, rest your injured leg on a cushion and let it stretch under gravity for 2 minutes. Repeat.
- Controlled flexion: Gently bend your knee while bringing your heel toward your buttocks. Suitable only if it doesn't cause pain.
- leg raises: Lying on your back or stomach, gently raise your stretched leg.
- gentle stretches: calf or hamstring. It can also be done in a doorway to increase flexibility.
- Assisted squats with a fitball: supporting your back on a large ball against the wall and lowering with control until forming a 45º angle.
- Heel raise: Standing, raise and lower your heels slowly to work your calves and balance.
- Glute bridge: Lying on your back, raise your pelvis with your knees bent, supporting only your heels.
Sports and physical activities that you can do
Contrary to popular belief, having a meniscus tear doesn't mean giving up sports altogether . On the contrary, appropriate physical activity improves joint function and prevents muscle deterioration. Some recommended activities include:
- Swimming: Especially gentle strokes like crawl or backstroke. Avoid breaststroke because of its abrupt leg movements.
- Stationary bike or on flat ground: ideal for working quadriceps and maintaining movement without impact.
- Gentle yoga or Pilates: as long as deep flexion postures or excessive support on the knee are avoided.
- March or walk at a controlled pace: Avoid uneven terrain or slopes to avoid straining the joint.
- Controlled strength exercises: focused on the core and lower area but without impact.
In any case, it's essential to personalize the type of activity based on the condition of the knee, age, body weight, injury history, and whether or not surgery has been performed . For more information on safe exercises, see this article about safe exercises for combating osteoarthritis.
What should you consider long-term if you have this injury?
A meniscus tear may or may not require surgery depending on its type, severity, and symptoms. Conservative treatments such as physical therapy, platelet-rich plasma (PRP) , or prolotherapy can also offer good results without surgery.
Paying attention to pain is important: if symptoms persist for more than three months or your knee prevents you from carrying out your normal activities, it's time to see an orthopedic specialist. If you'd like to learn more about exercises to avoid with injuries, you can read about exercises to avoid with injuries.
Remember that maintaining strong muscles, following medical guidelines, and avoiding harmful activities are key to living with a meniscal injury pain-free and with good mobility.
