Do you feel knee pain when you exercise? Beware of meniscus wear! Don’t do these actions again →

What is the meniscus? What is its function? What actions in daily life can damage the meniscus? How to prolong the life of the meniscus? Let's hear what the doctor says.

What is the meniscus?

What does it do?

The meniscus is located inside the knee joint. It is an elastic fiber cartilage pad that has the functions of stabilizing, cushioning, and nourishing the joint. The meniscus can cushion the impact between the two bones, absorb shock, increase lubrication, and reduce friction, which helps the knee joint function normally. Once the meniscus is damaged, it is difficult to repair itself.

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What actions

Will it cause damage to the meniscus?

In sports such as football, basketball, badminton, skiing, taekwondo, and judo, some movements require flexion and twisting of the knee joint, which puts pressure on the meniscus and easily causes injury to the meniscus.

In addition to these sports, in daily life, when people stand, walk, or go up and down stairs, the meniscus will be subjected to varying degrees of pressure.

When standing, the knee joint force value is 100%

When walking, the force on the knee joint is 200%

When climbing stairs or going uphill, the force on the knee joint is 300%

When going down stairs or downhill, the force on the knee joint is 400%

When running, the force on the knee joint is 400%

When playing ball, the force on the knee joint is 600%

When squatting and kneeling, the force on the knee joint is 800%

What are the symptoms

Could this indicate meniscus damage?

1

swelling

When the meniscus is acutely injured, bleeding and joint swelling may occur due to the rich blood supply in the joint.

2

pain

Damage to any joint will cause pain, and when the meniscus is damaged, the pain is usually felt on both sides of the knee.

3

Snap

When the knee joint is flexed and extended, it will make a "crunching" sound. If the sound is accompanied by pain, you must seek medical attention in time.

4

Interlock

"Locking" means that the knee joint suddenly gets stuck, causing severe pain, inability to flex or extend normally, and inability to walk. This condition is mostly caused by a meniscus tear.

How to treat meniscus damage?

When the meniscus is acutely injured, the "PRICE principle" should be followed:

"Protection" means appropriate protection. After an injury, do not continue to move despite the pain, but protect the joints appropriately.

"Rest" means moderate rest. You can continue to move as long as the symptoms do not get worse. If the symptoms get worse, you should rest in time.

"Ice" stands for ice compress. Applying ice compress around joints with a mixture of ice and water can suppress pain, reduce acute inflammatory exudation, and reduce swelling.

"Compression" means applying pressure. When applying ice, you can use protective gear to apply pressure to reduce swelling, but the pressure should be appropriate.

"Elevation" stands for raising the affected limb. Raising the affected limb above the heart allows blood to flow back and prevents swelling.

Speaking of this, what are the treatments for meniscus injury?

Doctors say that arthroscopic minimally invasive surgery is generally recommended after a meniscus injury. Doctors will trim or suture the meniscus according to the extent of the damage. If the meniscus is extremely worn and cannot be trimmed, the meniscus can be completely removed. Rehabilitation exercises will not affect the normal movement of the knee joint, but will accelerate the wear of the knee joint.

How to extend the life of meniscus?

If you feel discomfort in your knee joints, or have had a meniscus injury, it is recommended that you do not frequently perform exercises such as squats and mountain climbing in your daily life; warm up before exercise and avoid sudden stops and turns; manage your weight and increase muscle appropriately.

In addition, experts recommend two movements to help you make your knee joints more flexible and extend the life of your meniscus.

1

Quadriceps stretch

Stand with one leg straight. Bend the other leg and hold the instep with your hand. Keep the heel as close to the buttocks as possible to fully bend the knee joint and feel the quadriceps being stretched. Keep your legs close together and your spine in a neutral position.

Alternate between the left and right legs, stretch the muscles on one side for 20 to 30 seconds, and do 2 to 3 sets a day. The elderly or people with poor balance can choose to practice lying on their side.

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2

Lower body lunge

Step one leg forward, bend the knee 90 degrees, and make the thigh parallel to the ground. Step the other leg back, with the toes on the ground.

Keep your upper body upright. Alternate your legs and do 15 to 20 reps for each leg.

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Planning and production

Source: People's Daily Online, CCTV-1, CCTV-1 "Population", "Healthy China" WeChat official account

Editor: Cui Yinghao

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