Meniscus Rehabilitation

Meniscus rehabilitation program and knee injury rehabilitation with the best elite personal trainer in London

  • Is your knee painful, unstable, and at times giving you a pinching sensation, locking, clicking or feels that it is giving way?
  • Have you had a meniscus tear, a torn meniscus or a knee injury or has your doctor told you that you injured your meniscus?
  • Are you looking to achieve a safe recovery from meniscus tear surgery?
  • Do you live in the London area (Notting Hill, Bank, London Bridge, Victoria, Marylebone, Kensington, Richmond, Baker street, Swiss Cottage or Islington) and want to participate in a successful meniscus knee rehab program with top personal trainer, Jazz Alessi?

If you answered yes to any of these questions, you are in the right place.

If you’ve suffered from a meniscus tear, which may have led to a meniscus surgery, it is very likely that your medical doctor advised you benefiting from a meniscus rehabilitation program customized to your needs.

Knee injury rehabilitation is a crucial aspect of returning to everyday life activities and fitness related activity and we are providing you with long term injury rehabilitation expertise with knee rehab certainty.

Being thorough with your knee rehabilitation is vital to maintain a healthy status, but can be faced with copious challenges, like exercise limitations and frustrating setbacks.

Working with a successful and safety-first personal trainer in London can yield the best post-meniscus injury rehabilitation program.

Completing your therapy with an elite personal trainer will assist with your recovery in more ways than you may realise.

Meniscus-Anatomy-Detail_torn_meniscus_0

What is the meniscus, and why is it important?

The meniscus ligament lies between the bones posterior to the kneecap, the femur (thigh bone) and the tibia (one of the shin bones).

The ligament is crescent-shaped, and acts as a shock absorber between these bones when weight bearing [1].

There are two menisci, called the lateral and medial, which support the knee medially and laterally.

But, in any direction, the meniscus acts as an important cushion between these bones both at rest and during movement [2].

Meniscus Injury Anatomy with Your Injury Rehabilitation Coach

Meniscus injuries occur when knee stability is altered and stress in placed on the ligament, either from improper movements or a force occurring to the knee.

As the femur and tibia press on the meniscus, it is sometimes forced to tear under the pressure, causing significant pain and discomfort [3].

This can happen acutely, as in “landing wrong” or in a sports collision, but also chronically over time, based on compensation patterns and improper movement techniques.

Either way, once the ligament is torn, it will not heal on its own.

Sometimes muscle strength can replace the altercation of the torn ligament [4], but other times a surgical solution is more appropriate [5].

Factors affecting the best meniscus rehabilitation approach are … [6]

  • age
  • activity level
  • severity of the tear
  • location of the tear
  • current lifestyle

What happens to our bodies when you tear a medial or lateral meniscus

Knees are a huge stability joint for the lower limbs, which further support the body.

Examining this closer, the meniscus cartilage is crucial for supporting the knee joint, so when we experience a meniscus tear, we lose our ability to become stable and move efficiently [7].

This instability can affect many aspects of our well-being, and can very easily allow for re-injury.

When our balance and stability are jeopardised, any further workouts or physical activities should be handled delicately.

This is the reason why perhaps your medical doctors advised you to follow a customised programme under a certified sports injury rehabilitation specialist.

Acutely, you can expect to have swelling of the knee, as the sodium-potassium channels in the knee are disrupted [1].

Pain and soreness are common symptoms, and generally, limited range of motion in extension and flexion is observed.

The severity of each of these variables depends on the severity of the injury, and whether other ligaments have also been damaged.

The following sections will help you understand your individual rehabilitation goals based on your demographics and what is the best meniscus rehabilitation program for you.

To learn more about this successful individualised rehab programme contact Jazz Alessi now by clicking, click here.

How to get the most customised meniscus rehabilitation programme

There are several decisions you will face as you search for the best meniscus rehabilitation programme available to you.

There are also some variables that perhaps you didn’t realise were accessible to you.

For example, you can complete your meniscus repair rehabilitation in the comfort of your own home and we are providing you with the rehabilitation fitness equipment required.

Currently, meniscus rehabilitation at home is an offered service to greater London, including Canary Wharf, Kensington, Victoria, and many more.

Working with an elite sports injury specialist can also tailor meniscus rehabilitation to your exact health and fitness goals.

Here is a snapshoot regarding how Jazz will work with you achieving your meniscus rehabilitation objectives:

  • Optimise your knee joint range of movement (ROM) without adding any risks to the injured parts or any other parts of your body
  • Weight loss (extra weight is a risk factor)
  • Building appropiate strength for leg parts, hips and safely developing the correct muscles
  • Building endurance and body balance
  • Activating the dormant muscles
  • Reduce inflammation and swelling
  • Turn off overactive muscles
  • Returning to a specific sport or to routine gym exercise
  • Advice on optimum daily life activities, like walking/running with your dog/pet  or how to move and position your body when you are taking care of your kids
  • Muscle toning so you will look sharper and stronger
  • Neuromuscular training
  • Preventing further injuries

An individualised meniscus rehab programme in London is also important to ensure that customised meniscus rehab exercises are utilised to achieve a healthy recovery.

Because of our variance in legs muscles, muscles and limb imbalances, gender, size, weight, and build, a “one size fits all” rehab plan is inappropriate.

Also, the variables affecting your tear, such as tear location and severity, will affect the rehab exercises best selected for you.

How to avoid further meniscus or knee ligament damage

  • Don’t perform squats past 90°
  • Avoid a narrow stance for either the leg press or squats
  • Only work with a knee rehabilitation specialist, like Jazz Alessi, who has long term experience and knowledge in the field
  • Ensure your form is proper, always moving in straight lines and right angles to maximise your body’s joint performance

Meniscus tear rehab without surgery

Under certain circumstances, surgery is not required to recuperate a torn meniscus.

This may be due to a minor or small tear size, or a difficult-to-reach tear location.

Meniscus surgery, contrary to its name, does not actually “repair” the ligament in most cases.

Instead, the torn ligament section is excised, or removed. This limits the ability of the ligament to support and guide the bones during movement, and decreases the shock absorbing principles of the meniscus, making the recovery of a torn meniscus more difficult.

Therefore, surgery isn’t always the right choice for meniscus tear recovery.

In such cases, the muscles can be developed, strengthened and conditioned to act as an additional support system where the weakened meniscus cannot.

Exercises like straight leg raises and leg-slides can be initiated shortly after the injury under the supervision of your sport medical doctor, elite personal trainer in London or NHS physiotherapist.

If serious swelling occurs, these exercises should be implemented only after the inflammation and swelling is nearly gone.

Slight increases in exercise complexity and muscle group inclusion are made throughout the course of your non-surgical meniscus tear rehabilitation program.

Assistance from a knowledgeable sports injury rehabilitation coach is encouraged to ensure your safety throughout your meniscus rehab program in London.

Meniscus rehab without surgery requires a great deal of knowledge and experience from your rehab specialist.

Learn more about Jazz Alessi, and see how his specialised rehabilitation technique can help you with your own knee rehab program by clicking here.

Meniscus tear rehabilitation with surgery

Although surgery avoidance sounds like a great way to go, sometimes it is required for severe meniscus tear rehabilitation.

Often, the tail of the torn meniscus gets caught in the joint and causes the knee to feel like its “popping out of its socket” and or feel very unstable.

This tail needs to be removed in order to eliminate this occurrence.

This surgical process is called a meniscectomy, and eliminates the phenomenon of the ligament being caught in the joint.

However, that meniscus piece is still missing, so the muscles need to be activated, stimulated, developed and engaged to properly support the knee joint.

Customised exercises need to be integrated into your recovery slowly and safely, and all exercise goals must be met before moving on through the rehab steps and phases.

In the beginning, safe range of motion and gradual weight bearing can be initiated.

As the range of motion increases safe and you become 100% weight bearing, then rehab exercises for a torn meniscus after surgery can be started.

What to expect from your meniscus recovery

As you advance through the recovery stages of your meniscus rehab program, more exercises are introduced.

If the injury rehabilitation gives you clearance the following list of exercises below could be practiced during your knee rehabilitation programme, in order, to ensure a healthy recovery.

Exercises for meniscus tear surgery patients

  1. Muscle contractions – First, you can work to contract the muscles around the knee. No movement needs to occur, but this enables the muscles to re-activate and start firing appropriately before returning to the exercise phase.
  2. Increasing ROM – Heel slides and leg lifts can be implemented to increase range of motion and general strength in the quadricep muscles (this is one of the major knee supporters).
  3. Basic exercises – Simple exercises like gradual squats, biking, and more leg lifts are initiated to get you back to a level of normal living.
  4. Complex exercises – As the basic exercises are mastered, more intense exercises can be introduced, like gradual lunges, full squats, wall sits, and gradual running (all exercises must be assessment based).
  5. Custumised exercises to your specific needs and degree of injury

Many factors can dictate the time of your recovery, but general recovery from meniscus tear surgery lasts for 4-6 months.

The above stages and more need to be practiced and mastered before returning to a full exercise program or to sport competitions.

Even when returning to a normal lifestyle, care and safety need to be enforced to prohibit any further damage safeguarding your lifestyle from further risks and pains.

We guarantee that your meniscus surgery recovery program in London is monitored by an elite personal trainer and a sports rehabilitation coach.

ACL reconstruction with meniscus repair

It is not uncommon to see meniscus tears in combination with an ACL tear. In most cases, ACL reconstruction with meniscus repair must occur.

This could be a benefit, because doctors can then examine the state of the meniscus ligament and then decide the best treatment option.

The damaged cartilage in the knee will be fixed accordingly, and a significant knee rehabilitation process must occur.

Generally, the torn ACL is a more significant injury compared to the meniscus alone.

Therefore, the torn cartilage in the knee must be rehabilitated with great care.

ACL reconstruction with meniscus repair will take around 8-12 months, depending on age, fitness level, and recovery determination.

As an elite personal trainer in London Jazz Alessi will professionally assist with a safe, secure, and stable rehabilitation programme.

Just remember…

Any injury can lead to frustration and setbacks in our fitness routine or goals for months, not to mention the pain that also ensues.

The mental struggles that come along with a knee injury and surgery (depression, anxiety, anger, and mood swings [8]) need to be healthily addressed through exercise coaching in order to achieve a successful recovery.

Financial tension and family limitations may be another hurdle to add to this mix.

One specific study analysed workers one year post-injury, and found an increase in depression in those who had not recovered properly [9].

Jazz Alessi customised meniscus knee rehabilitation provides you with optimum rehab certainty and performing exercise, is proven to improve your mood while  training under Jazz supervision will help you achieving your goals faster.

Jazz’s professional coaching and rehab support helps with your family, friend, and work relationships.

Be certain you’re working towards your knee injury recovery to get you active and feeling better sooner rather than later.

Keen to rehab your injury and get rid of knee pain?

Being safe and fully informed regarding your meniscus recovery program will benefit you to return to normal life activities and eventually, back to working out consistently.

Contact elite personal trainer Jazz Alessi as an injury rehabilitation coach, and he will guide you safely through your knee rehabilitation program.

You’ll get results that fit your individual needs, and can help to ensure injury prevention.

What are your knee injury challenges and rehabilitation goals?

Contact us now through this link, here.

References

  1. Fox AJ, Wanivenhaus F, Burge AJ, et al. The human meniscus: a review of anatomy, function, injury, and advances in treatment. Clin Anat. 2015 Mar;28(2):269-87.
  2. McDermott, I. Meniscal tears, repairs and replacement: their relevance to osteoarthritis of the knee. Br J Sports Med. 2011 Apr;45(4):292-7.
  3. Rodkey WG. Basic biology of the meniscus and response to injury. Instr Course Lect. 2000. 49:189-93. [1]
  4. Frellick M. Exercise as Effective as Surgery for Meniscal Tears. Medscape Medical News. July 21, 2016;
  5. Heckmann TP, Noyes FR, Barber-Westin SD: Chapter 30: Rehabilitation of meniscus repair and transplantation procedures. Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes, Saunders, Philadelphia, 2009, pp. 806-817. [3]
  6. Mordecai SC, Al-Hadithy N, Ware HE, et al. Treatment of meniscal tears: An evidence based approach. World J Orthop. 2014 Jul 18;5(3):233-41.
  7. Walker PS, Arno S, Bell C, et al. Function of the medial meniscus in force transmission and stability. J Biomech. 2015 Jun 1;48(8):1383-8.
  8. Østerås H1, Østerås B, Torstensen TA. Medical exercise therapy, and not arthroscopic surgery, resulted in decreased depression and anxiety in patients with degenerative meniscus injury. J Bodyw Mov Ther. 2012 Oct;16(4):456-63
  9. Pjanic I, Messerli-Bürgy N, Bachmann MS, et al. Predictors of depressed mood 12 months after injury. Contribution of self-efficacy and social support. Disabil Rehabil. 2014;36(15):1258-63.