If you’ve ever twisted your leg during a game and felt a sharp pain followed by swelling and stiffness, you could have torn your meniscus. Even if the name doesn’t sound familiar to everyone, meniscus tears are prevalent among athletes at all levels.
This kind of tear typically occurs when you twist your knee suddenly while your foot remains planted. It’s the kind of movement that’s easy to make during a quick pivot on the soccer field or an awkward landing from a jump. Meniscus tears can take athletes out for weeks or months, and repeated injuries can lead to long-term knee problems.
That’s why prevention matters. The best practice is to take steps to reduce your risk of injury. But if a tear has already happened, the next best step is getting expert care from David Chao, MD, and his team at OasisMD Lifestyle Healthcare in San Diego, Temecula, and Encinitas, California.
In this blog, we’ll talk through the most effective ways to prevent meniscus tears, what warning signs to watch for, and what to do if you’re already injured.
The meniscus is a piece of cartilage that acts like a shock absorber between your thighbone and shinbone. Each knee has two: one on the inside (medial meniscus) and one on the outside (lateral meniscus). Together, they help distribute weight evenly across your knee joint.
As an athlete, you tend to make quick turns, repeated squats, and sudden stops and starts, all of which can stress the meniscus. As you age, the risk increases, too, because the meniscus becomes less flexible, making it more prone to tears, even during low-impact activities.
Other factors can also increase your risk, including:
Knowing what puts stress on the meniscus helps you determine the best ways to protect it.
Some of the most effective ways to reduce your risk of getting a meniscus tear include:
Your knees rely on support from the muscles around them, especially the quads, hamstrings, calves, glutes, and hips. Exercises like lunges, squats (with proper form), deadlifts, glute bridges, and step-ups can strengthen these muscles.
Tight hips, hamstrings, or calves can limit your range of motion and increase the risk of awkward movements that strain your knee. Stretch regularly, warm up before sports, and consider adding yoga or dynamic mobility work to your training. A flexible, mobile joint is more likely to absorb shock and avoid injury.
Improve your balance by teaching your body to respond quickly and stay aligned during unexpected shifts. To do this, include exercises that challenge your stability, like single-leg work, BOSU ball drills, and proprioceptive (body perception of spatial awareness) training in your routine.
Going from zero to sprint puts strain on your knees, and not cooling down means they aren’t recovering as they should. Start every session with dynamic warm-ups like leg swings, hip circles, and gentle cardio. Finish with light stretching or foam rolling to keep your muscles and joints happy.
If your knees are sore or feel unstable, don’t ignore them. It’s a sign you may need to rest or adjust your training. When your body’s tired, your knees end up doing more work than they should. That added pressure makes injuries like a meniscus tear more likely.
Sometimes, despite your best efforts, injuries happen. If you’ve had swelling, stiffness, or instability in your knee, it’s worth getting it checked out. Whether you’re a high-performance athlete or someone who wants to stay active without pain, at OasisMD Lifestyle Healthcare, we take the time to get a clear diagnosis and walk you through your treatment options.
That might mean physical therapy, guided rehabilitation, or, in some cases, surgery. Meniscus tears are common, but they aren’t inevitable. With smart training, good habits, and a little extra care, you can reduce your risk and keep your knees in great shape. And if you’re already dealing with pain or instability, don’t wait, schedule your consultation with us today.
