15 Brilliant Hacks to Nurse Your Meniscus Tear Back to Health

9. Wear Supportive Shoes

Wearing supportive shoes is a good way to minimize knee pain and help reduce the risk of injuries such as a meniscus tear. Whether an individual is trying to prevent a meniscus tear or recover from one, good shoe support will make a difference. Before looking for a shoe, individuals should be aware of their lifestyle-related needs. There are running shoes, casual shoes, and shoes designed for those who stand all day. A supportive shoe will use cushioning, different elevation levels, and general design to provide more support than bare feet. It's best to avoid 'barefoot shoes,' which are designed with minimal support. Individuals should also avoid high heels, which are bad for the knees and hips, and clogs, which put pressure on the knees. Be careful of shoes with too much support, as they may impair the foot's natural movement, which impedes knee support.

10. Make Workout Changes Gradually

When individuals have an injury or other condition that causes pain, such as a meniscus tear, exercise can sometimes aggravate it. Meniscus tears can recur and get worse if individuals exercise too heavily during their recovery. Even if individuals don't have known knee problems, making workout changes gradually is one of the easiest ways to prevent injuries. Muscles build up slowly over time, and the body needs a chance to get used to workout intensities. If individuals suddenly push little-used muscles beyond their limit, there's a higher risk of injury. Rather than shocking their body with sudden workout intensity, individuals should try adding additional reps, increasing the challenge level, or adding new exercises to their existing routine.