Your Sports Guy Online

Tag: torn meniscus

  • 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.

  • Is Pilates Good for Bad Knees

    Is Pilates Good for Bad Knees

    The insurance benefits and plan that I currently hold includes vision and fitness coverage, which is a phenomenal choice for me as I am in physical therapy for a torn meniscus in both knees. Using specific knee recovery equipment as well as tailored stretches, I am putting off surgery for a little while longer. Or, as an orthopedic said, “You have a few more miles on those knees before you need surgery.”  

    Along with physical therapy, I have begun working out again in the gym as the membership of the gym is completely covered under the fitness benefit. Naturally, I am not doing any exercises that put stress on my knees, but I am focused on strengthening my core and upper body. With only a few more sessions of physical therapy, I am considering adding Pilates to my workout routine. Firstly, I need to know if Pilates is good for bad knees as the meniscus will not be healed, but the muscles around them will be strengthened to support the injuries.

    According to a report done by CNN Health, “Knees absorb about 1.5 times your body weight while walking on level ground. That jumps to 316% of your body weight while climbing stairs and 346% while descending stairs… To stave off knee pain, you primarily need strong quadriceps, hamstrings, glutes and calves… The low-impact, simple movements of Pilates were found to improve people’s mobility, gait and postural stability,”.

    Based on this report, the following are some recommended Pilates exercises that may be helpful:

    • Shoulder bridge prep
    • Half roll-down
    • Squat
    • Straight leg raises
    • Standing hamstring curl

    Because Pilates is a low-impact workout that strengthens core muscles, improves balance and stability, it can assist in relieving pressure on knee joints as well as a beneficial form of exercise for people with knee pain or problems.

    However, some moves may not be suited for certain injuries or conditions. For example, I am absolutely unable to do squats with my torn meniscus injuries, but I am able to handle the others. Most importantly though, I am always sure to get advice from my healthcare team first before implementing anything new to my exercise routine.

    *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.

    What is the best exercise for damaged knees?

    Now that we have determined that Pilates is beneficial to add to an exercise routine if you have damaged or injured knees, let’s see what the medical professionals have to suggest in addition to what we have already discussed.

    An orthopedic sports rehab facility discusses how to best approach exercises for damaged knees, “Following a well-structured conditioning program will also help you return to sports and other recreational activities.

    Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.

    Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

    Target Muscles: The muscle groups targeted in this conditioning program include:

    • Quadriceps (front of the thigh)
    • Hamstrings (back of the thigh)
    • Abductors (outer thigh)
    • Adductors (inner thigh)
    • Gluteus medius and gluteus maximus (buttocks)

    Length of program: This should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Performing the exercises two to three days a week will maintain strength and range of motion in your knees,”.

    I’m eager to share my experience incorporating Pilates into my knee rehabilitation journey. It’s been incredibly rewarding, as I’ve noticed an increase in flexibility and a decrease in discomfort. A Pilates workout encourages slow, controlled movements focusing on alignment, which has been fantastic for my knee recovery. I’ve learned to listen to my body, modifying exercises when needed and ensuring I’m avoiding any potential strain.

    In addition to Pilates, swimming has also been recommended to me. The buoyancy of water reduces the impact on my knees while providing a full-body workout. Engaging in these low-impact exercises has helped me stay active and maintain my fitness levels without compromising my knee health.

    How to exercise with bad knees to lose weight at home

    Unfortunately, since my knees have forced me to be less mobile, inactive, and I am making far fewer trips up and down my stairs than I used to, I have gained some unwanted weight. Although I am back in the gym working out, I cannot do all of the most effective weight loss exercises like those in a cardio workout.

    Again, if I can focus on low-impact workouts like Pilates, cycling, swimming, or water aerobics, I might have better luck in losing the extra pounds gained by resting my knees.

    Furthermore, incorporating mindfulness practices such as meditation or yoga can also complement your rehabilitation journey. These practices not only promote mental well-being but may also assist in managing pain, improving flexibility, and supporting overall recovery.

    Additionally, by changing my diet to be geared towards anti-inflammatory benefits is crucial. Foods rich in omega-3 fatty acids, like salmon and walnuts, or those abundant in antioxidants, such as berries and leafy greens, can support joint health and potentially aid in weight management.

    Engaging in a supportive community, whether online or in person, can provide motivation and encouragement. Sharing your experiences and learning from others who are also dealing with knee issues can be incredibly empowering and offer new insights into diverse rehab strategies.

    Lastly, working with a certified personal trainer who specializes in injury recovery and preventive care has customized a fitness plan that aligns with my evolving needs, ensuring each session is both safe and effective.

    Is Pilates good for bad knees

    In conclusion, navigating knee injuries requires a multifaceted approach that includes strength-building, low-impact exercises like Pilates, mindful practices, and a supportive diet. Remember to embrace each small victory and remain patient in your recovery journey. By focusing on both physical and mental well-being, you can enhance your quality of life and work towards optimal knee health.

  • Torn Meniscus Knee Recovery Time

    Torn Meniscus Knee Recovery Time

    Over the last five years or so, I have been nursing many injuries. Injuries that were incurred several years ago, but I failed to heed the warnings of physical trainers and coaches, thus resulting in multiple overworked injuries that have never been attended to. Injuries such as:

    • Impingement in left shoulder
    • Scar tissue buildup and limited range of motion in my right shoulder
    • Pelvic floor muscle loss and nerve pain
    • Sciatica on the lower left side of my back
    • Torn meniscus in left knee
    • Baker’s cyst on back of left knee
    • Torn meniscus in right knee
    • Baker’s cyst on back of right knee
    • Limited range of motion in neck
    • Bunyon on right foot

    While I have tried many means to address and recover, my knees have fallen to the end of the priority list. I’ve come to an impasse as the exercises I need to do for my back hurt my knees. So, I need to have some knee recovery equipment, or else they will get worse.  

    According to the Cleveland Clinic, “Meniscus surgery is a common operation to remove or repair a torn meniscus, a piece of cartilage in the knee. The surgery requires a few small incisions and takes about an hour. Recovery and rehabilitation take a few weeks. The procedure can reduce pain, improve mobility and stability, and get you back to life’s activities,”.

    However, that depends on a lot of variables such as age, degree of tear, health, weight, and willingness to do the work of recovery. Or, like I have been doing, walking on these knee injuries for over a year and a half now without any rehab or surgery.

    Will walking on a torn meniscus make it worse?

    I can tell that it is getting worse, but I certainly have adjusted my activity. I live in a colonial home with a finished basement, so there are two flights of 12 stairs each. Only four years ago, I was jogging up and down the stairs for exercise; now, I have to limit my trips during the day. The stairs seem to be very hard on my knees. At night, they’re swollen and sore until I can rest again and sleep.

    The Mayo Clinic suggests, “Your doctor might recommend rest. Avoid activities that aggravate your knee pain, especially any activity that causes you to twist, rotate or pivot your knee. If your pain is severe, using crutches can take pressure off your knee and promote healing,”. Ouch, I squinted when I read that! I can literally hear my knees make a “crunching” sound when I  accidentally pivot.

    In cases with acute tears, a person might be able to walk around with only slight discomfort or minimal pain. However, if there is increased pain (like in my case) or there’s a severe tear, one should avoid walking on it until the pain starts to dissipate. Well, try to tell that to a working mother of two teenage boys – who has time for rehab or surgery.

    However, within several days, the knee can get progressively worse, becoming stiff, swollen, and painful. As the torn meniscus is left untreated or continues to be aggravated through walking on it, the surrounding tissues and cartilage in the knee joint can suffer further damage.

    This can lead to increased pain, limited range of motion, and potentially even more severe complications down the line. Ignoring the pain and continuing to push through daily activities can result in a longer and more difficult recovery process in the long run.

    It may be challenging to find the time for rehab or surgery as a busy mother with responsibilities, but taking care of our physical health is crucial for our overall well-being. Neglecting the necessary steps to address a torn meniscus can ultimately impact our ability to fully engage in daily activities and take care of our loved ones effectively.

    Seeking guidance and treatment from a healthcare professional is essential to prevent further damage and promote healing. Physical therapy, rest, and potentially surgery may be necessary to address the torn meniscus adequately. By following medical advice and taking the time to prioritize self-care, individuals can work towards regaining strength and mobility in their knee joints.

    While it may seem daunting to make the time for treatment amidst a busy schedule, investing in our health now can prevent more extensive issues later on. Taking small steps towards recovery, such as utilizing crutches to reduce pressure on the knee or avoiding activities that exacerbate pain, can make a significant difference in the healing process.

    Remember that self-care is not a luxury but a necessity, especially when it comes to addressing injuries like a torn meniscus. By prioritizing your health and well-being, you are not only taking care of yourself but also ensuring that you can continue to tackle the daily challenges that come your way.

    Is meniscus surgery a major surgery?

    That’s what I am concerned about. How will this surgery affect my daily activities and work life? It’s going to need to be done twice, once on each knee. Plus, that doesn’t even include the concerns I have about whether my insurance will cover it. Before I go too far into the future, let’s find out if it is significant surgery or not.

    Apparently, the surgery is primarily arthroscopic (minimally invasive), although additional small incisions or cuts may be necessary to perform the repair. A variety of devices or sutures can be used to perform a repair.

    Washington University Orthopedic Physicians states, “The physical therapy following meniscal repair varies depending on a number of factors. Most patients can put weight on the knee soon after surgery, although a brace may be used. Running is usually delayed until 3-4 months after surgery while a full return to sports and squatting typically occurs after 4-6 months,”.

    Well, before I need surgery, I am going to have to talk to my orthopedic again. He seems to think we can work this out with physical therapy. I’d like to try my alternative therapy acupuncturist guy; he’s amazing. I’ll try it all. In fact, I recently heard about an advanced computerized machine used in your own home. It has enabled patients to quickly regain two of the most critical functions following knee surgery, range of motion and strength, without pain. Without pain is what I am talking about! Shoulder rehab was tough; I can only imagine what a knee pt would be like, so this machine is intriguing to me.

    Torn meniscus knee recovery time

    In conclusion, be sure to discuss everything with a physician first and get all the testing required before making any rash decisions. This article is for informational purposes only and should not be used as medical advice.