Meniscus Tear Prevention Tips for Athletes to Lower Their Risk

In the United States alone, over 850,000 meniscus tears are performed annually. A meniscus tear often needs to be performed due to faulty cartilage healing which explains why prevention is key in order to minimize injury. Our non-surgical medical stem cell and orthobiologic treatments are top of the line. Meniscal damage proudly serve Wisconsin, Wauwatosa, Brookfield, Whitefish Bay, Delafield, Richfield, Pewaukee, Franklin & Greater Milwaukee Areas.

The Frail Meniscus

The meniscus is a cartilage layer located beneath your knee that supports and absorbs shock, as well as protecting other cartilage at its ends. Due to its ability to withstand excessive pressure and allow for greater movement, it is particularly vulnerable to tears.

It may not heal depending on where a meniscus tear occurs. Some areas of cartilage do not have access to blood circulation, meaning without essential nutrients and growth factors in the bloodstream, healing cannot take place.

Conditioning is the best way to avoid meniscus injury. It strengthens and balances the muscles surrounding your knee, which in turn protects it. These are some of the top tips for avoiding meniscus damage.

Do not ignore your knee pain!

My first tip is essential: don’t ignore your knee pain. Although this won’t prevent a meniscus injury, it will help keep it from getting worse.

Meniscus tears can cause mild to moderate discomfort, but you will still be able to move. While symptoms may start off mildly at first glance, they could progressively worsen over time.

You may feel tempted to continue your activities and ignore the pain, but this is not recommended if you have a meniscus injury. Doing so puts unnecessary strain on the tissue.

If you are dealing with knee pain and would like some self-care suggestions, please reach out to my office.

  • Warm Up Your Muscles with Dynamic Stretching
  • Begin your warmup by doing some dynamic stretching.

Before and after any exercise or engaging in other sports or activities, it is beneficial to warm up with stretching. Stretching can prevent injuries and reduce muscle soreness after you have finished exercising.

Patients often picture static exercises when we instruct them to stretch their legs. This involves touching their toes against the ground and then holding that position for around 30 seconds.

Dynamic stretching is beneficial for your knees. This involves moving joints and muscles through their full range using controlled, smooth motions.

Strengthen Leg Muscles

Building strong and balanced leg muscles is essential to avoiding meniscus tears in your knee joint. Not only will this reduce pressure on the joint, but it will reduce weight absorption into it due to a stronger meniscus.

Exercise regularly to strengthen these muscles in order to prevent meniscus tears.

  • Quadriceps (front of thigh).
  • Hamstrings (backside of thigh).
  • Abductors (outer Thigh)
  • Adductors (inner leg)

Start slowly and build muscle strength over time. As your muscles become stronger, you can increase repetitions or add weight as necessary to achieve desired results.

Even if your muscles feel sore or stiff the day after exercising, rest is important for recovery. If the following day your muscles are in pain, rest is the best course of action to take for maximum muscle benefit.

Maintain strong hip and buttock muscles

Though you may not think of your hip and butt muscles as being essential in preventing meniscus ruptures, they play an equally significant role when it comes to knee stability.

Your hip joint connects your legs and torso. In order to maintain a straight and aligned knee that bends without twisting, your hip muscles must be strong and balanced. This imbalance could be the cause of meniscus tears in some individuals.

Relax Your Muscles

Exercising can cause microtears in your muscles. It is essential that you allow these microtears time to heal and rest; continuing exercise or training after they have healed could exacerbate the microtears, leading to inflammation which in turn weakens muscles and puts you at greater risk of more serious injuries.

Related Articles

PASSING A RESTAURANT-HEALTH INSPECTION: WHAT LOOK FOR

Passing a Restaurant-health Inspection: What Look for A restaurant's success is dependent not only on its talented staff but also on the amazing food they...

Discover life coaching techniques and tools

Coaching is about finding balance in life. Life coaches use various techniques and tools to assist clients identify their objectives and give them the...

List of Restaurants that Have Passed Health Inspections

Below is a list of restaurants that have passed health inspections. What can a restaurant owner do between visits from Passed Health Inspections? You can...

How to navigate health insurance for travel nurses

Everyone, especially travel nurses, should have health insurance. Unfortunately, travel nurses rely on their employers for coverage which makes it difficult to keep your...

Three Master’s Degrees in Public Health (MPH)

Three Master's Degrees in Public Health (MPH), Concentrations to Consider For Your Career Your master's Degrees in Public Health will require and dedication. Don't you...

Emotional Abuse Therapy

Victims of mental abuse can experience the same distress as physical abuse, yet often suffer more and feel isolated due to lack of evidence....

There are 3 Master’s degrees in Public Health (MPH)

These concentrations may prove advantageous to your career development. Your master's degree should be an equally challenging undertaking. Goodwin University's Master of Public Health program...

What should I look for in a life coach?

Trust and personality Life Coach Your coach will spend a considerable amount of time with you, so trust is key. Make sure the person you...

There are some things you can do to improve your mental health

Anyone can experience emotional or mental health problems. Unfortunately, many do. This year alone, approximately one fifth of American adults will experience a diagnosable...

Breast Reduction: Risks and Benefits

If you are irritated with your disproportionately big busts that are triggering a variety...

How to Get Cheap Health Insurance?

Cheap health insurance may look like a bargain, but what happens if you have...

Lifestyle Portrait Photography

Lifestyle portrait photography offers an alternative to stuffy or repetitive studio photography, allowing you...

A Healthy Lifestyle for Cancer?

Cancer has affected billions of people all around the world and everyone knows about...

What Is Gyrotonic? How It Works And Why You Should Do It

What is Gyrotonic? Gyrotonic is an exceptional method of exercise that integrates movement principles from...

What is causing my upper abdominal pain?

When should you seek immediate medical attention? If you experience any of these symptoms,...

Why Fitness Equipment at Home is a Healthy Choice

Why is there a trend toward having fitness equipment at home? Many people find...

Time to Live, Healthy Lifestyle Choices

A great thought is a living arrangement called SHARED HOUSING. Shared housing is a living arrangement...

Cooking Methods Part 1 of 3

To some cooking seems to be a natural skill to others it is fraught...

- A word from our sponsor -

spot_img
error: Content is protected !!