How can I relieve the pain at the inner meniscus?

To combat acute pain, the simplest solution is to first take painkilling medication, which at the same time also combats possible inflammation. Often it helps to cool and protect the affected knee additionally, i.e. not to carry heavy loads, to walk few stairs and to reduce sporting activity. In order to get the problem under control in the long term and prevent possible consequential damage, a doctor should be consulted to determine the exact cause of the pain.

As already described, a painful inner meniscus can be injured in various ways (tear, partial tear or complete tear) and the surrounding structures can also be affected. The inner meniscus can be analyzed using imaging techniques such as an MRI. Physiotherapy, which may be prescribed under certain circumstances, can also provide relief to those affected, for example by training special muscle groups that additionally stabilize the knee. In addition, special massage techniques, electro- or cold therapy can be used to relieve pain.

Exercises

To relieve the inner meniscus and ease pain, a number of exercises can be performed to strengthen and stabilize the knee joint as a whole, so that injuries can be prevented. Some of these exercises are described below. Exercise Sit on a flat surface and stretch both legs forward.

Now grasp the foot of the injured leg with both hands (if you cannot reach your foot, you can also use a Thera band to help). Now pull the foot as far as possible towards you with your hands. Hold the stretch for 20-30 seconds.

Exercise Put yourself in the four-footed position.The upper side of the foot lies flat on the floor so that the feet form an extension of the shin. Now lean back slowly as far as possible. Ideally, your knees are completely bent so that you are sitting on your lower legs.

Remain in this position for 30 seconds, then slowly release. Exercise Stand straight in front of a wall (looking towards the wall). Your feet are about one step away from the wall.

Now place the aching leg one more step length to the back. Make sure that both feet are facing the wall and the heels remain on the floor. Now bend your healthy knee, which is closer to the wall, until you feel a stretch on the back of the other leg.

Hold the stretch for about 30 seconds. Exercise Lie on a straight surface on your stomach. Place the foot of the injured leg in the loop of a Thera-band which you grasp with your hands behind your back.

Now pull your foot towards your buttocks with the Thera-band. Make sure that you do not lift your hips. If you feel a pain, try to hold the position as long as possible until you return to the starting position.

Exercise Stand against a wall with your back straight and your feet about shoulder width apart. Make sure that the entire surface of your back touches the wall. Now slowly glide down the wall until your legs are bent about 90°.

Hold this position for 3 seconds and then return to the starting position. There should be 3 repetitions. With time the time spent in the squatting position can be increased.

Exercise Sit on a flat surface and stretch both legs forward. Now grasp the foot of the injured leg with both hands (if you can’t reach your foot, you can also use a Theraband). Now pull the foot as far as possible towards you with your hands.
Hold the stretch for 20-30 seconds.
Exercise Move to the four-footed position. The upper side of the foot lies flat on the floor so that the feet form an extension of the shin. Now slowly lean back as far as possible.
Ideally, your knees should be completely bent so that you sit on your lower legs. Remain in this position for 30 seconds, then slowly release.
Exercise Stand straight in front of a wall (looking towards the wall). The feet are about one step away from the wall.
Now place the aching leg one more step length to the back. Make sure that both feet are facing the wall and the heels remain on the floor. Now bend your healthy knee, which is closer to the wall, until you feel a stretch on the back of the other leg.

Hold the stretch for about 30 seconds.
Exercise Lie on a straight surface on your stomach. Put the foot of the injured leg into the loop of a Thera-band, which you grasp with your hands behind your back. Now pull your foot towards your buttocks with the Thera-band.
Make sure that you do not lift your hips. If you feel a pain, try to hold the position as long as possible until you return to the starting position.
Exercise Stand against a wall with your back straight and your feet about shoulder width apart. Make sure that the entire surface of your back touches the wall.
Now slowly glide down the wall until your legs are bent about 90°. Hold this position for 3 seconds and then return to the starting position. There should be 3 repetitions. With time the time spent in the squatting position can be increased.