Meniscus injuries are prevalent, resulting in over 850,000 surgeries in the United States each year. Meniscal tears can occur in several forms, ranging from a catastrophic injury involving other ligaments in an athlete to a more chronic, solitary degenerative tear in elderly populations. If you have a meniscus tear West Chester, you may suffer discomfort and swelling in your knee, especially while twisting.
Sadly, meniscal tissue does not recover properly owing to poor blood flow, making it even more vital to avoid these injuries in the first place. Although traumatic tears are unavoidable, there are steps you may take to reduce your risks of meniscus tears. Here are tips to prevent meniscus tears;
Strengthen your leg muscles
One of the best ways to prevent meniscus tears is by strengthening the knee muscles. Maintaining your leg muscles healthy and strong minimizes pressure on your joints and the weight absorbed by your knee’s meniscus. Perform exercises that target muscle groups in the leg, like hamstrings, quadriceps, adductors, and abductors to prevent meniscus tears.
Begin your workout slowly, and keep in mind that gaining muscle strength takes time. You may progressively increase repetitions or weight as your muscles strengthen.
After working out your leg muscles, you may feel stiff or painful the next day. Stop and rest your muscles if you experience discomfort during or after your workout.
Rest your muscles
When you work out, your muscles develop little tears and need time to repair. If you continue to work out or play your sport before the small tears heal, the tears will worsen and create discomfort. Ultimately, the inflammation damages the muscle and puts you at risk for more serious injuries.
If you participate in high-intensity sports that raise your risk of a meniscus tear or are concerned about age-related knee degeneration making a tear more likely, visit your doctor to develop a workout regimen that gives you the best chance of avoiding a meniscus tear.
Address other injuries
Individuals who have anterior cruciate ligament (ACL) injuries that have not been treated are at high risk of meniscus tears. The knee should be stabilized, especially in younger and more active individuals. Even though the growth plates are still open, research has shown that repairing the ACL is crucial to preventing subsequent injuries.
If you are experiencing excruciating discomfort, instability, catching, or locking of your knee, consult an orthopedic sports medicine doctor who may assist you in functioning better.
Warm up with dynamic stretching
Always warm up by stretching before and after exercise, sports, or other activities. Stretching helps prevent injuries while exercising and minimizes muscle pain afterward.
When the doctor advises stretching leg muscles before exercises, most people frequently imagine static exercises — the sort in which they quickly move into a stretch, such as putting their toes on the floor and then maintaining the posture for around 30 seconds.
Engaging in dynamic stretching is beneficial for your knee. Dynamic stretching is more movement-based than static stretching, which is held in certain positions. These movements imitate the movements performed throughout the activity or sport.
Call Beacon Orthopedics & Sports Medicine to book your appointment for meniscus tear treatment.