What should I do if I have pain in the outer meniscus?

In the case of an external meniscus lesion, protection is particularly important. Further overloading can further damage the already damaged meniscus and increase the extent of the injury. Intermediate elevation of the leg, activation of the muscle pump and cooling of the knee can reduce the swelling and ease the pain.

Avoiding sports and too much pressure on the knee while running would be appropriate. Crutches help to relieve pressure and tape bandages give the knee a little stability. Orthoses are prescribed by the doctor to avoid further irritation of the knee. If the pain is too extreme, anti-inflammatory and pain-relieving medication is prescribed.

Exercises

In the case of a torn outer meniscus, as in all other diseases involving the knee joint, it is essential to strengthen the entire surrounding musculature. This makes the knee more stable.This is particularly important in conservative treatment, as the muscles are intended to stabilize the knee joint. The quadriceps femoris, ischiocrucial muscles, Sartorius, tensor fascie latae, adductors and calf muscles are among the decisive muscles.

Strengthening exercises are the following: 1) Exercises for the M. Quadriceps femoris supine position or seat: Press through the hollow of the knee of the stretched leg so that the M. Quadriceps (thigh extensor) tenses. To increase the exercise, the stretched leg can be lifted in the depressed position. Squats: For more variation, besides normal squats, you can also remain in the bent position.

Alternatively, wall sitting, the broad/narrow straddle or even the lateral knee bend can be performed. Lunging steps For all exercises one should pay attention to a proper execution. This means: never push your knees over your toes, push your buttocks backwards.

The upper body remains straight, abdominal and back tension is maintained. 2.) Exercises for the rear ischiocrucial muscles: knee bends and lunge bridging are recommended here as well: Lie on your back and put your feet up.

Now the pelvis is lifted so that the hip is lifted from the floor. The position is held. Variation: 1) Extend the legs alternately and lift them in addition to the pelvis, so that only one leg and the shoulder blades are in contact with the floor.

2.) Press pelvis alternately up and down. However, the pelvis is not put down again during the downward movement, but held just above the floor.

3.) Write numbers in the raised position with stretched leg. From the prone position or the 4-footed position, either bend or stretch the leg upwards and hold it there.

3.) Exercises on machines in the gym: leg press leg stretcher 4.) Exercises for the adductors: Bridging with ball between the knees.

For this, the knees must be pressed together to hold the ball. From the lateral position, lay the upper leg forward and press it into the floor. Hold the position.

5.) Exercises for the abductors (M. Sartorius, M. Tensor, Fascia latea): Bridging (see above) with Theraband around the knees. Here pressure must be applied outwards against the Theraband.

Lateral position; lift upper leg upwards (several repetitions and passes) Wide knee bend For the muscles of the adductors and abductors, the exercises of the ischiocrural muscles and the quadriceps muscle are equally suitable. However, they can be trained even more intensively with the exercises just mentioned. 6.)

Exercises for the calf musculature: Calf press: hold the toe position on one or both sides. 7.) Coordination exercises: Increase of the exercises after a few weeks: Lunges on uneven ground Squats on uneven ground Jumps from right to left with holding the leg axis Jump on one leg on uneven ground Sprinting on large mat with sudden stop Jumps on the mat or one-legged stand

Supine position or seat: Press through the hollow of the knee of the stretched leg so that the M. Quadriceps (thigh extensor) tenses.
To increase the exercise, the stretched leg can be lifted in the depressed position.
Squats: For more variation, besides normal squats, you can also remain in the bent position. Alternatively, wall sitting, the broad/narrow straddle or even the lateral squat can be performed.
Failure steps

Knee bends and lunges are also recommended
Bridging: Lie on your back and put your feet up. Now the pelvis is lifted so that the hips are off the ground.
The position is held. Variation: 1) Extend legs alternately and lift them in addition to the pelvis so that only one leg and the shoulder blades are in contact with the floor. 2.)

Press pelvis alternately up and down. However, the pelvis is not put down again during the downward movement, but held just above the floor. 3.)

Write numbers in the raised position with stretched leg.
Variation: 1) Extend legs alternately and lift them in addition to the pelvis, so that only one leg and the shoulder blades have ground contact. 2.) Press pelvis alternately up and down.
However, the pelvis is not put down again during the downward movement, but held just above the floor. 3.) Write numbers in the raised position with stretched leg.

Variation: 1) Extend legs alternately and lift them in addition to the pelvis, so that only one leg and the shoulder blades have ground contact.
2.) Press pelvis alternately up and down. However, the pelvis is not put down again during the downward movement, but held just above the floor.

3. )Write numbers in the raised position with stretched leg.

From the prone position or the 4-foot-stand, either bend or stretch the leg upwards and hold it there.

Leg press
Leg Extensions

Bridging with ball between the knees. For this, the knees must be pressed together to hold the ball.
From the lateral position, lay the upper leg forward and press it into the ground. Hold the position.
Bridging with ball between the knees. For this, the knees must be pressed together to hold the ball.
From the lateral position, lay the upper leg forward and press it into the floor.
Hold the position.

Bridging with ball between the knees. For this, the knees must be pressed together to hold the ball.
From the lateral position, lay the upper leg forward and press it into the floor. Hold the position.

Bridging (see above) with Theraband around the knees.
Here pressure must be applied outwards against the Theraband.
Lateral position; lift upper leg upwards (several repetitions and passes)
Wide knee bend

Calf press: hold the toe stand on one leg or both sides.

Practice one-legged stand (important: keep knees slightly bent). In addition, the other leg can be moved in all directions (8th letter). A further addition to the exercise can be achieved by throwing a ball.
This way the concentration is no longer solely on the knee.
The therapist gives resistance to the pelvis, knee or foot. The patient must press against these.
Running on an Airex mat, a trampoline, or a wobble board. At first, normal walking is sufficient to get used to the ground. From walking, you should now try to stop and hold the position on command. If this works well, you can try walking faster (increase: also stop from moving).

Lunges on the uneven surface
Knee bends on the uneven ground
Jumps from right to left with holding the leg axis
Jump on one leg on uneven ground
Sprinting on large mat with sudden stops
Jumps on the mat or one-legged stand