Knee Injuries: How to treat and manage meniscus tear?

Stock meniscus

Having a meniscus tear is very common, especially for athletes. Menisci act as shock absorbers between the thighbone and shinbone. When this cartilage is torn in the knee, this is referred to as a meniscus tear. When having this injury, there are several things that you want to avoid in order to promote healing. Here are a few things to consider when having a torn meniscus.
1) See an Orthopaedic Specialist

It is important to see an orthopaedic surgeon who can analyse the problem and its severity. Different types of tears require different treatments, so you should see someone who gives a clear diagnosis and advice on how to properly treat it. Continuing to use the knee without due care can result in permanent damage. Without proper treatment, a piece of meniscus can actually come loose and obstruct the joint, causing the knee to slip, lock, or pop.

2) Avoid Forcing Your Knee into Extremes of Motion or Squat

A torn meniscus can prevent a knee from having its normal full range of motion. If it is torn, it should not be forced into a position that is painful or feels like it adds extra strain to the knee. This could cause further tears to occur.

3) When injury occurs, initiate RICE immediately

Do not forget to treat a meniscus tear or any other knee injury with the common RICE treatment. This comprises of rest, ice, compression, and elevation. This will increase blood flow to the area and decrease swelling, which promotes healing.
4) Knee Arthroscopic “Key-hole” Surgery

Knee arthroscopy is a very common surgical procedure to treat meniscus tear and it is also minimally invasive. During this surgery, a very small camera is inserted through a small incision in the knee, providing the orthopaedic surgeon with a clear view of the internal knee. Miniature surgical instruments are inserted through other parts of the knee to repair the tear.  It is advisable to have knee arthroscopy done if the meniscus injury is affecting your walking or daily activities.

5) Do Not Skip Rehab

A knee brace may be applied after the surgery. Crutches are important to use for about a month in order to keep weight off of the knee.

Rehabilitation exercises should be done after initial healing is complete. Regular exercise is necessary in order to restore the mobility and strength of the knee. Starting with exercises to improve the range of motion, strengthening exercises will be added into the program to fully complete healing. Rehab or physical therapy will take up to three months and it is advised to do it regularly.

Avoiding Knee Dislocations With Exercise Works!


Knee dislocations can occur for a myriad of reasons; motor vehicle accidents or severe torsion injuries while playing sports. Due to the extreme severity of injury, immediate medical attention and proper treatment with aggressive rehabilitation is required to preserve neurovascular integrity and joint function.

Mechanism of Injury

Dislocation of the knee occurs when the tibia and fibula or patella(knee cap) moves out of position in relation to the femur. These bones are held together by stabilizing ligaments. These ligaments are responsible for supporting the knee in a specific position. Dislocations occur when there is a tear in the ligaments. If there is only a partial dislocation, it’s called a subluxation.


Patellar dislocations are caused by traumatic injury, underdeveloped leg musculature or alignment issues. Patella dislocations can cause bone, ligament and cartilage injuries. Knee dislocations can occur for various reasons such as engaging in high-risk activities such as skiing, as well as playing certain types of sports where there is the possibility of a torsion injury. Knee dislocations can result in injury to the nerves and vessels to the lower leg, as well as ligament and cartilage injuries.


There are many types of exercises to strengthen the musculature around the patella to prevent injury from recurring. These fundamental exercises will strengthen the hamstrings, quadriceps and inner and outer thigh muscles.

1) Doing Squats

How does it help: Knee dislocation treatment like this involves exercises that strengthen the muscles and ligaments that support the knee. Squats are an optimal strengthening exercise since they work all muscles of the thigh.

How to do it: Squats involves lowering down in a squatting position until your knees and thighs create a 90-degree angle. Form is very important while performing squats as you don’t want to place too much stress on the knee joint. Weight should be centred as you push up from your heels. A good starting point would be to perform two to three sets of 15 repetitions.

2) Isometrics 

How does it help: Strengthening of the inner and outer thigh musculature is imperative to prevent recurrence of knee subluxation.

How to do it: Begin by lying on your back with an exercise ball in between your thighs. Gently squeeze your inner thighs together and hold for the count of five. To work outer thighs, again lie on your back and place a resistance band around the outside of your legs. With legs together, gently push against the resistance bands and then bring your legs back together. Begin with three sets of 10 of each exercise with a 30-second between each set.

5 Myths About Dislocated Shoulders and the Real Truth


Being hit from behind in a lively sports game or falling onto an outstretched arm can both result in a dislocated shoulder. The movies portray actors who treat their shoulders by ramming it against a wall to pop it back into place before running back into action. Unfortunately, there are many myths surrounding this injury, which is common seen by an orthopaedic surgeon. Here are the myths & facts in order to heal properly after a shoulder dislocation.

Myth 1: Dislocated and separated shoulders are the same thing.

Though they sound similar, they are actually very different things. A shoulder that has been dislocated has been popped out of its socket. This condition can cause the tissue and nerves that surround the joint to be damaged. A separated shoulder doesn’t affect the actual shoulder joint; instead the ligaments that attach the collarbone to the shoulder blade become torn as a result of an injury, which causes pressure on the skin near the shoulder.

Myth 2: You can pop your shoulder back into place by pushing against a hard surface.

Though this move is commonly seen in sitcoms, it’s almost impossible to relocate a shoulder by oneself. In most cases, emergency help should be sought. However, in a situation where waiting for help can lead to more damage (i.e. a bad fall while hiking), having a friend relocate a shoulder before seeing an orthopaedic surgeon is preferable. Always place the arm that has been dislocated in a sling, apply ice and take painkillers to reduce pain and inflammation. Because fractures sometimes occur when the shoulder is dislocated, it’s important to keep the arm still until a visit to the orthopaedic surgeon can take place. Sometimes these fractures occur because of prior attempts to relocate the shoulder, so always have the relocation done by an experienced professional.

Myth 3: A shoulder that has been dislocated won’t dislocate again.

Unfortunately, almost 50% of people who dislocate their shoulder once have a recurrence. Over 90% have a recurrence if dislocated twice. In males who dislocate their shoulder between the ages of 14 to 20, almost all have a recurrence of the injury. If the shoulder has been dislocated a few times, it will be necessary to have surgery in order to repair the damaged nerves and tissue. It would be best to have preventive surgery done before this scenario occurs.

Myth 4: The main symptom of a shoulder that has been dislocated is a floppy arm.

The main symptom is actually pain. Even the slightest movement in a shoulder that has been dislocated from its joint will result in severe pain. The arm will also be extremely difficult to move and may become numb or tingly. When touched from the side, the shoulder will feel soft, as though the underlying bone has gone.

Myth 5:Most people dislocate their shoulders sometime during their life.

In reality, only one to two percent of people dislocate their shoulders in their life. Most of these cases occur in males aged 20 to 30. Though contact sports are often the cause, elderly women are also prone to dislocating their shoulders as a result of falling.

Getting professional care and applying basic first aid are the first things to do when a dislocated shoulder is suspected. Though relatively rare, it’s a good idea to always be prepared when playing sports in case an injury does occur.