15 Brilliant Hacks to Nurse Your Meniscus Tear Back to Health

A meniscus tear is a common knee injury that typically occurs during sudden twisting motions, abrupt directional changes, or heavy strain on the knee. The meniscus is a soft cartilage structure that cushions the knee joint, stabilizing movement and absorbing shock between the thighbone and shinbone. While meniscus tears frequently affect athletes involved in contact sports, they can also result from activities such as kneeling, heavy lifting, or deep squatting. Individuals over thirty and those with osteoarthritis are at a higher risk. Symptoms of a meniscus tear include pain, swelling, and a noticeable popping sensation. If the knee locks up or becomes difficult to bend, medical attention is necessary. Diagnosis involves a physical examination and imaging tests. Strengthening leg muscles through regular exercise can help reduce the risk of injury. We’ve expanded our list to 15 treatment options—read on to explore the best approaches for managing and healing a meniscus tear.

1. Rest And Ice The Knee

Rest and ice the knee after the injury to reduce pain and swelling and promote healing. If the knee is causing pain, patients should rest and limit all activities, including walking. Individuals should also avoid the activity that caused the injury and all movements that could aggravate the damage, such as pivoting, twisting, or rotating the affected knee. If the pain is severe, doctors may recommend crutches. Their use will relieve pressure from the knee by removing any weight bearing on the joint. Applying ice to the knee can also reduce the pain and swelling. Patients should use cold packs or a bag of frozen vegetables instead of applying the ice directly to the skin. Individuals can place ice cubes in a washrag or towel for the same effect. Ice the affected area for about fifteen to thirty minutes every three to four hours for a few days after the injury. Continue this treatment as often as needed until the pain and swelling subside.