How to prevent meniscus injuries

The meniscos are natural shock absorbers of the runner. Any sport in which there is impact, as is the case of running, you need shock absorbers that optimize performance and prevent bone impingement. In this article we are going to analyze everything that is important to know about runners' natural "shock absorbers" and, most importantly, how to take care of them to prevent meniscus injuries.

A test like the marathon With its 42,195 km, assuming that you cover more or less half a meter per stride, it is about 84.000 impacts that must be absorbed by the menisci, which, as already indicated, fulfill the function of being the natural shock absorbers of the knee.

Prevent meniscus injuries, a crucial task as they are the natural "shock absorbers" of the knee

But what are the menisci? As they are? What function do they have? And most importantly: what should be done to take care of them?

The menisci are fibrocartilaginous structures that exist between the femur and the tibia to cushion the impact of the support of the foot on the ground. exist two menisci in each leg, C-shaped internal and O-shaped external. These structures absorb the existing pressure between the femur and tibia, which increases considerably when you start to run or have a weight that is higher than adequate.

These structures need the help of the muscles that influence the knee to be able to protect and "separate" the intra-articular space and thus give space to the natural shock absorbers, helping them to perform their function.

Having strong legs, essential to prevent meniscus injuries

That means a strong leg is the best way to help keep your menisci healthy and prevent meniscus injuries. Meniscal health is directly related to osteoarthritis problems in the future, which is why train strength For runners it is essential as preventive training.

Hip muscle work is also necessary to prevent the knee from falling into valgus (inwards) and causing problems in the meniscal area.

Therefore, if you are above your weight and lack strength, I recommend the option of starting with bicycle series that will help you improve strength and avoid impact; With the bicycle, unlike what happens if you start to push the race and continue, you avoid meniscal overpressure and prevent meniscus injuries.

El work in the water combined with strength work is the key to preventing meniscus injuries. Inside the water there is a Lecrenier table that stipulates the body weight you lose according to the depth in which you work, helping to decompress the knee joint, which together with the resistance offered by the water is the perfect combination to prevent intra-articular entrapment injuries. .

El proprioceptive work (Proprioception) that helps adapt the knee to the environment in which we work is essential, so that in case of suffering an external stimulus that you do not expect, you can adapt without injuring yourself.

Therefore, in the case of running, preparing for a race combined with lower body strength sessions, swimming pool and proprioceptive exercises are the key to having good knee health and effectively preventing meniscus injuries.

But, what lesion mechanism can cause a meniscus tear? If there is an evident lack of strength, any mechanism of hyperextension or knee rotation with support can cause meniscus injuries, especially the internal one, directly related to sprains of the internal lateral ligament of the knee, (since this is inserted in the meniscus internal) or the feared anterior cruciate ligament injuries.

To diagnose any type of meniscal lesion it is necessary to perform an ultrasound and, to be specific, a nuclear magnetic resonance (MRI).

Meniscal injuries can take many forms, from slight impingement and small tears to large or bucket-handle tears, injuries that destroy and crush the meniscus; It is on these occasions that the surgeon will decide if it is necessary to suture or remove part of the meniscus if he cannot recover it. Complete removal of the meniscus must be avoided to prevent future joint problems such as osteoarthritis.

Symptoms of a possible meniscus injury

Now, what symptoms make us suspect a problem in the meniscus or an injured meniscus?

1. Intra-articular pain in the knee; It is a diffuse pain that does not identify where it comes from.
2. Blockage that prevents full extension or flexion of the knee, such as squatting or coming up on the heels.
3. Pain when going down stairs.
4. Jumping impossible.

This injury can be assessed with knee orthopedic tests, which the physiotherapist can perform on you, always objective with a nuclear magnetic resonance (NMR) and the visit of a specialist doctor who diagnoses the injury and decides whether it is surgical or not.

The 7 golden rules to prevent meniscus injuries

So, what to do to prevent meniscus injuries? Below I leave you what would be my 7 golden rules to effectively prevent meniscus injuries.

1. Strengthen the leg, unloading to avoid excessive pressure if there is a lack of strength or cycling in case of overweight.
2. Strengthen quadriceps, hamstrings and calves to improve the space in the knee where the menisci go.
3. Strengthen hip muscles, especially gluteus medius to avoid lateralization of the knee.
4. Introduce pool sessions to improve joint load.
5. Be progressive in workload and impacts.
6. Go to the physiotherapist for prior assessment, injury prevention planning and maintenance of joint health through sessions interspersed with training.
7. Prevent before cure.

Physiotherapist David Valenzuela, CEO of Box55 Physiotherapy, has also written on the blog of 42K articles dedicated to functional bandage and ankle sprain in trail runners running. He has also reflected on the way prevent injuries in the running.

Text to 42K of :

David Valenzuela Diaz

Physiotherapist at BOX55

David Valenzuela Díaz has a degree in physiotherapy from the Cardenal Herrera CEU University and a Master's degree in assessment, physiotherapy and sports rehabilitation from the University of Valencia. He is CEO of BOX55 Fisioterapia y Academia SL, of BOX55 Academy and of Valobando SL Functional Biomechanical Analysis.
David Valenzuela, CEO of BOX55

Other entries by David Valenzuela Díaz

• Tibial periostitis, a fearsome bone injury
• 3 golden rules to prevent ankle sprains on the trail running
• To improve as a runner, turn to professionals