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Category: Muscle Repair

  • Should I Massage A Torn Meniscus

    Should I Massage A Torn Meniscus

    After many years of dealing with multiple injuries as a result of my athletic, active lifestyle, in addition to utilizing exercise tools such as a knee recovery machine or a stationary bike, I found that massage therapy also helps with my torn meniscus in both the right and left knees.

    Massage therapy is also a great way to show yourself some love while taking care of your well-being. Here are some of the benefits massage therapies offer:

    • Induces a relaxed state of mind, reducing stress
    • Promotes circulation and range of motion
    • Relieves muscle tension, pain, or aches
    • Increases mental alertness while improving one’s mood
    • Energy boosts with better sleep patterns

    According to the American Massage Therapy Association (AMTA), self-massage helps conditions like knee injuries or osteoarthritis (OA) because there is, “…a correlation among quadriceps weakness, increased pain, and altered walking patterns in aging people with OA of the knee. And it appears self-massage of the quadriceps muscles may help improve function and correct dysfunctions.

    Self-massage is the application of various massage strokes to the body’s soft tissue for therapeutic purposes. You might use self-massage to soothe tired hands and feet, for example, or to ease tension headaches.

    Since self-massage research is in its infancy, there is little significant data to support its therapeutic value. Historically, however, self-massage has been employed as an integral part of the treatment and management of chronic medical conditions,”.

    AMTA also noted that, “The current combination of treatments include exercise, physical therapy, weight control, supportive devices, medications and surgery. However, conventional treatments often don’t provide enough symptom relief, and so more and more people are turning to proven alternatives for pain relief, including massage therapy,”.

    *Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.

    Meniscus tear treatment

    After I saw my orthopedic doctor, had x-rays and an MRI, he said that I did not need surgery and could use a round of physical therapy. Additionally, I focus on trying not to twist, pivot, or suddenly stop, and to limit the number of trips up and down the stairs.

    A physical therapy organization suggests, “Manual therapy: Helps reduce pain and stiffness in the knee joint by improving circulation, reducing inflammation, and increasing range of motion. These techniques involve hands-on pressure and movement to manipulate the soft tissues and joints of the knee, promoting healing and reducing pain, and include:

    • Massage – Deep tissue massage, myofascial release, or trigger point therapy can help reduce muscle tension and improve circulation.
    • Joint mobilization – Gentle movements of the joint can improve joint mobility and reduce stiffness.
    • Manipulation – High-velocity, low-amplitude thrust applied to a joint can restore normal joint movement.

    Therapeutic Exercises: Therapeutic exercises are essential to physical therapy for meniscus tears. Strengthening exercises can improve stability and support of the knee joint, reducing strain and promoting healing. Exercises may include leg presses, squats, and resistance band exercises. Flexibility exercises can also reduce stiffness in the knee joint. Your physical therapist may recommend specific exercises based on your needs and goals.

    These techniques can help reduce pain and inflammation, promote circulation, and accelerate the healing process:

    • Heat therapy – Applying heat to the affected area can increase blood flow and reduce muscle spasms.
    • Ice therapy – Applying ice to the affected area can reduce inflammation and pain.
    • Ultrasound therapy – High-frequency sound waves can generate heat and promote healing.
    • Electrical stimulation – Applying electrical currents to the affected area can reduce pain and improve muscle function,”.

    Which reminds me that I can also utilize my TENS unit for pain management.

    Holistic pain management techniques

    If you knew me, you would know that I do not necessarily like to take medication for pain; instead, I typically seek out a more holistic route to pain management techniques. For example, a Transcutaneous Electrical Nerve Stimulation (TENS) unit has been extremely helpful in managing my pain.

    TENS is a non-invasive form of therapy that involves sending small electrical pulses to the painful areas of the body to block the brain’s perception of pain and stimulate the body’s natural endorphins. The electrical pulses are delivered through electrodes placed on the skin for up to thirty minutes per session, with the ability to adjust the intensity of the stimulation, as well as the frequency and duration of the sessions.

    This type of pain management transmits a low-voltage electrical current to interrupt and block nerve signals before they reach the brain, while reducing muscle spasms and increasing blood circulation. It also breaks up lactic acid, stimulates muscle fiber, and re-educates the muscles.

    In addition to employing massage techniques or using tools such as TENS units, I have also explored and found numerous benefits in seeking acupuncture treatments, including both traditional forms and alternative forms of physical therapy with a dry needling professional.

    Dry needling (also known as trigger point dry needling and intramuscular stimulation) – according to Wikipedia, “Is a treatment technique used by various healthcare practitioners, including physical therapists, physicians, and chiropractors.

    Acupuncturists usually maintain that dry needling is adapted from acupuncture, but others consider dry needling as a variation of trigger point injections. It involves the use of either solid filiform needles or hollow-core hypodermic needles for therapy of muscle pain, including pain related to myofascial pain syndrome. Dry needling is mainly used to treat myofascial trigger points, but it is also used to target connective tissue, neural ailments, and muscular ailments,”.

    Furthermore, I try to eat a gut-healthy diet that includes anti-inflammatory foods and drinks like turmeric milk or tart cherry juice as well as heat and cold therapy, soaking in an Epsom salt bath EVERY NIGHT before bed, essential oils, and practicing mind-body techniques such as meditation, specific stretching exercises each morning, and low-impact weight training three times a week.

    Should I massage a torn meniscus

    In conclusion, while massaging a torn meniscus might offer temporary relief, it’s crucial to consult a healthcare professional for proper diagnosis and technique. Relying solely on massage could worsen the injury if one does not seek professional medical advice to ensure a safe and effective recovery.

  • Difference Between Arthroscopy and Knee Replacement

    Difference Between Arthroscopy and Knee Replacement

    A little over five years ago, I decided to change the trajectory of my life and chose a different path to take this life journey on. It started with learning self-care and not ignoring when I felt pain, whether it was physical or psychological. When it came to the physical part, I learned that it, too, was a process and a journey to recovery.

    Since that time, I have liked to joke and say that I have been “under construction.” I usually get at least a chuckle. I have to laugh, or I would be crying because I have gone through many rounds of physical therapy, acupuncture and have had a Tenex procedure in my right shoulder. I have been dealing with chronic pain all of this time.

    Currently waiting to hear what my orthopedic says I need to do about my knees. Yes, I meant to say plural because both knees have torn meniscus. Plus, I hear a lot of cracking and popping going in my knees that gives me the heebie-jeebies!

    So, I am not sure if I will end up having both knees completely replaced or if I will try to go the arthroscopy route first. I would still need physical therapy and possibly a post-surgery arthroscopy recovery machine, but maybe return to a better normal than it’s been for years. Then, hopefully, I can put off total replacement for at least another five to ten years.

    In response to how arthroscopy helps a torn meniscus, The Mayo Clinic says, “In some cases, your doctor might use an instrument known as an arthroscope to examine the inside of your knee. The arthroscope is inserted through a tiny incision near your knee.

    The device contains a light and a small camera, which transmits an enlarged image of the inside of your knee onto a monitor. If necessary, surgical instruments can be inserted through the arthroscope or through additional small incisions in your knee to trim or repair the tear,”.

    The conclusion to a study by The National Institute of Health says this about the difference between arthroscopy and knee replacement, “Our overview of treatment for meniscal tear shows some promising step forward in the understanding of the important role of the meniscus that have led to a move toward meniscal preservation. Therapies that successfully repair or replace the meniscus are therefore likely to prevent or delay osteoarthritis progression.

    Meniscal repair, whenever possible, must be the preferred option for patients with a meniscal lesion. The biomechanical properties of the native meniscus are not copied entirely by the scaffolds that exist today. Congruence, fixation, biocompatibility and potential infection will always remain as limitations for the users of allografts.

    As research in biological augmentation and tissue engineering continues to develop, we expect that conservative treatments and meniscal replacement will be more widely used in younger patients in the future,”.

    Okay, now I have more to think about.

    Will a knee replacement help a torn meniscus?

    I was told that if I needed knee replacement surgery, it meant that my knee pain was likely to be persistent, that it would disrupt my sleep, interfere with my daily activities, and the pain wouldn’t respond to over-the-counter pain medications. They said that in order to relieve my constant pain, my doctor would probably recommend knee replacement surgery.

    However, I must remember that the outcome of what my professional healthcare team decides is not under my complete control. Even though I will consult with various doctors and close friends who have undergone this type of situation before making my final decision, I do have a great team, and I completely trust their professional opinions.

    To give you an idea of what someone with a torn meniscus feels, The University of Michigan Medicine explains it this way, “When cartilage inside the knee joint starts to break down, a person may begin to experience pain.

    ‘If you were to look inside a healthy knee joint you’d see a thick cushioning of cartilage that covers and protects the ends of your bones, as well as another type of cartilage, called the meniscus, that acts like a shock absorber between the bones,’ says Andrew Urquhart, M.D., a professor of orthopaedic surgery at Michigan Medicine’s Comprehensive Musculoskeletal Center,”.

    That’s exactly it – I have been telling people that it feels like I do not have any shocks! My concern, though, is that recovery time is warranted as I work full time, am a single mom of two teenage dogs, and am a sole homeowner (that’s also been under construction for the last two years).

    How painful is a total knee replacement?

    From what I have heard, it is painful after surgery, but what surgery isn’t? And for that matter, what injury isn’t painful to continue to feel? I’m looking forward to enjoying a somewhat pain-free lifestyle again. But inevitably, the pain will be there, especially in the first few weeks of recovery from the surgery itself, as well as pain as the body begins to heal.

    “Most patients — about 80 to 85% — feel their knee functions better than before they had surgery. These patients can get back to low-impact physical activity, such as walking, hiking, biking, playing golf or tennis and other light recreational activities. We discourage high-impact activities, such as basketball and running, as these can reinjure the knee,”. – University of Michigan Medicine

    Beyond grateful to hear that after knee surgery, I will be able to do low-impact activities again, like taking my dog for a walk, riding my bike on a flat, easy trail, or going on a hike with my sons. That gives me a great sense of hope and makes me look forward to my future. I seriously thought that I was going to be stuck with a glum life, benched indefinity – and for an active person like myself, it is basically a death sentence.

    Okay, so if my orthopedics suggest surgery, I think I am going to go for it because getting back to living a more physically active life is something that I genuinely miss and deeply need in my life.

    Difference between arthroscopy and knee replacement

    Both arthroscopy and knee replacement surgeries offer distinct pathways toward relief from chronic knee pain, but the choice largely depends on the severity of the condition and long-term goals.

    Consulting with a healthcare team is crucial to making an informed decision tailored to individual health needs. Regardless of the path chosen, both surgeries aim to improve the quality of life and restore a degree of normalcy.

  • What Exercises Not to Do with a Torn Meniscus

    What Exercises Not to Do with a Torn Meniscus

    As a young child, I loved to watch baseball, football, and hockey with my grandpa (Papa). When he was a young man, he went semi-pro as a pitcher and shortstop for the AAA league here in Detroit, Michigan. By the time I came around, he couldn’t throw anymore, nor could he run.

    When it came time for him to teach me how to play the game of baseball, he had to throw side-arm to me, but he could catch like a pro still, as long as I didn’t make him move too much to get the ball. As a result, I quickly learned how to throw a baseball accurately. He taught me everything he knew about the game, and I fell in love with baseball.

    He even came to all of my games and practices because I wanted his guidance on how to be a better player. I had some good coaches over the years, but he was the greatest in my mind, so who better to learn from?

    As I grew older, stronger, and a better ballplayer, my Papa could no longer handle playing catch with me. By the time I made the Varsity team in high school, my Papa had two rotator cuff surgeries and two knee replacements. He had extensive in-home physical therapy and had to use a knee exercise machine after each knee surgery.

    The unique knee exercise machine he used delivered a perfect range of motion to solve the straightening and bending of the knee quickly after surgery. It helped my Papa prepare for knee surgery (pre-hab) and recover quickly from the surgery with sophisticated strength modules. With all the technological improvements over the last thirty years, today, that same machine will wirelessly transmit data to a personal Knee Recovery Coach who works with the patients virtually every day. How cool is that?

    Fast forward, and I am now the same age my Papa was when he first taught me how to play baseball. I have had multiple courses of physical therapy for both of my shoulders and am now facing surgery on both knees as they each have torn meniscuses. So, precisely what exercises should I avoid with a torn meniscus? Here are a few to consider avoiding:

    • Pivoting (oh my gosh, I just did this yesterday, and I almost passed out from the pain!)
    • Twisting
    • Squats (duh!)
    • Crossing legs while in a sitting position
    • Running (I probably could not run even if I had to!)
    • Locking your knee straight (ouch, I have done this by accident!)
    • Moving things with your foot (I keep forgetting this one when the dogs move the kitchen mats around)
    • Sitting on your foot (no crisscross applesauce for this mama!)

    Some exercises are much too strenuous for those of us with meniscus tears. Basically, a person should not do deep squats or any exercise that involves pivoting or otherwise twisting the knee.

    According to the National Library of Medicine, “Meniscal tears are a common orthopedic pathology. Selecting the correct treatment can be challenging and involves multiple factors. Knowledge and understanding of the anatomical structure and vascularity of the meniscus as well as the pattern of tear is important. Evidence shows that non-operative treatment can be successful especially in the short term and in the presence of osteoarthritis.

    Treatment options for meniscal tears fall into three broad categories; non-operative, meniscectomy or meniscal repair. Selecting the most appropriate treatment for a given patient involves both patient factors (e.g., age, co-morbidities and compliance) and tear characteristics (e.g., location of tear/age/reducibility of tear),”.

    Should you massage a meniscus tear?

    By the end of the day, after many trips up and down the stairs, which I try my hardest to minimize, my knees are swollen and painful. Typically, I grab some sports cream and massage my knees to help relieve some of the pain.

    Encompassing a variety of techniques with sufficient pressure through the superficial tissue to reach the deep-lying structures, massage may also help a torn meniscus. Massage can be used to increase blood flow, decrease swelling, reduce muscle spasms, and promote normal tissue repair.

    Here are a few things I have tried over the years to relieve my poor knees:

    • Massage
    • Acupuncture
    • Physical therapy
    • Knee exercise machines
    • Chiropractic adjustments
    • Essential oils and creams
    • Resting
    • Ice and heat therapy
    • Asking for help!

    Beyond avoiding specific exercises, there’s a plethora of strategies to manage and ultimately recover from a torn meniscus. One often underrated approach is focusing on low-impact activities that can help maintain overall fitness without placing unnecessary strain on your knees. Swimming, for instance, is fantastic because the buoyancy reduces stress on the joints while still allowing for a full range of motion.

    Additionally, strengthening the muscles around the knee, like the quadriceps, hamstrings, and calves, can provide better support and stability to the injured area. Gentle exercises such as leg raises, hamstring curls, and calf stretches can be particularly effective. Engaging in these strengthening exercises under the guidance of a physical therapist or medical professional ensures that you’re performing them correctly and not inadvertently causing more harm.

    It’s also crucial to wear proper footwear. Shoes that offer good support and cushioning can reduce the impact on your knees, making everyday movements less painful. I found some really great running shoes that are fashionable and supportive where I need them most. I tell my kids that I need good shoes because, with my knee injuries, it feels as though I do not have shocks to absorb the pressure from walking on our home’s hard floors.

    Does a torn meniscus hurt all the time?

    As mentioned earlier, I have torn meniscuses in both knees, and there is a constant pain level from about 3-4, with the end of the day seeing pain levels rising to around anywhere from a level 6-9, depending on the type of day I had.

    For example, when I cook on the grill, I must stand on a concrete pad, which hurts my knees tremendously. Also, I have tile floors in my kitchen and hardwood everywhere else. And after walking around my house for the day, my knees hurt even more so.

    There is often sharp pain when you twist or squat. Symptoms may go away, but they come back from overuse or when I have done any activities that involve twisting. Pain may come and go over the years, especially if the tear isn’t treated.

    What exercises not to do with a torn meniscus

    Remember, managing a torn meniscus is a marathon, not a sprint. Be patient with your body, follow medical advice, and take proactive steps to support your recovery. The aim is to get back to doing what you love without compromising your knee health.