Meniscus Recovery Advice Required

Rida

Need advice on Meniscus injury.

Background -

slight twist in my knee at soccer training - made my knee flair up.
Physio diagnosed it as a Meniscus Injury and told me it would be 4-6 weeks for recovery without needing surgery.


Exercises
Week 1 - Basic movement into the leg to get functionality back and lots of foam rolling. 5 days that week.

Week 2 - I introduced weighted leg curls/extensions and presses as well as a 15 minute cycle + foam rolling. 4 days that week.

Week 3 - 15 mins cycle/15 min cross training. weighted leg curls/extensions and presses. Lateral Lunges and Weighted step ups.

All above exercises achieved with no pain up until this morning.

The problem I'm finding is when I'm stretching i still have knee pain when I do a deep quad stretches? Any advice here?

I have also lots of clicking in the injured knee - but I presume this is normal.

Due to the time of year I don't really have much spare cash to be visiting the physio once a week.

When would a safe time to introduce running , squatting, deadlifts ect? And will the deep knee pain eventually stop. Last thing I want to do is go back soccer training too early and break down once again.

calfmuscle

Rida wrote: »

Need advice on Meniscus injury.

Background -

slight twist in my knee at soccer training - made my knee flair up.
Physio diagnosed it as a Meniscus Injury and told me it would be 4-6 weeks for recovery without needing surgery.


Exercises
Week 1 - Basic movement into the leg to get functionality back and lots of foam rolling. 5 days that week.

Week 2 - I introduced weighted leg curls/extensions and presses as well as a 15 minute cycle + foam rolling. 4 days that week.

Week 3 - 15 mins cycle/15 min cross training. weighted leg curls/extensions and presses. Lateral Lunges and Weighted step ups.

All above exercises achieved with no pain up until this morning.

The problem I'm finding is when I'm stretching i still have knee pain when I do a deep quad stretches? Any advice here?

I have also lots of clicking in the injured knee - but I presume this is normal.

Due to the time of year I don't really have much spare cash to be visiting the physio once a week.

When would a safe time to introduce running , squatting, deadlifts ect? And will the deep knee pain eventually stop. Last thing I want to do is go back soccer training too early and break down once again.

Is this the program your physio have you???

Rida

Pretty much - except for week 1 - he wanted me to do it for 2 weeks. But I felt my knee had enough movement to progress to the next phase

Jose1

Is it a medial meniscus problem or lateral?

cc87

Meniscus injuries are hard to diagnose properly without a scan. I'd be looking for a second opinion myself if I was you.

stampydmonkey

Done medials on both knees playing soccer. Took 2-3 months for each one to be ok. All I'll say is do the physio and don't skip any of it. I was running in straight lines for ages on top of numerous flexibility and strengthening exercises before I kicked a ball. Took my physios advice and came back fitter in the end. Neither have given trouble since...touchwood.