Preventing Meniscus Injuries
Treating meniscus injuries properly is important but preventing the injury in the first place and/or preventing re-injury should be your priority. There are a number of things you can do to keep your knees and menisci healthy and prevent further damage.
Maintain a strong, flexible knee
To stabilize your knee joint and increase your range of motion, maintain and build the strength and flexibility of your quadriceps, hamstrings, calf muscles and hip flexors. Strengthening and stretching exercises will help to keep your knee strong and supple to reduce the risk of injury. In addition, balancing exercises will help retrain your position or "joint sense". A regular exercise program that focuses on total body fitness and includes low-impact aerobic activity such as walking, swimming or biking will also strengthen your knee and keep you healthy overall.
Always warm up
Your body is less prone to injury during exercise when your heart, muscles and joints are gently warmed ahead of time. To protect your knees, warm up and cool down your leg muscles before and after working them, and learn the proper form and techniques for your activity. You can use the Inferno Wrap prior to activity to help warm up the deep tissue and increase the elasticity of soft tissue in the knee. The increased elasticity will give your knee a better chance of preventing re-injury.
Use proper equipment
Invest in footwear that fit properly and is suitable for your activities or sports. Cushioning in the shoes will help to keep your knees stable during activity and reduce some of the impact. If your knee is weak or unstable, a knee brace, strapping or taping can provide extra support. If you are kneeling, wearing knee padding will help protect your joint from damage.
Avoid activities that cause pain
If you are experiencing knee pain during any activity, stop and see a doctor to find out why. Listen to your body and decrease, modify and/or avoid any activities or motions that cause pain and irritation (twisting, squatting, kneeling, jumping, heavy lifting, climbing and running, walking on uneven terrain). If you are required to perform these motions at work or play and cannot avoid them, make sure you take frequent breaks and rest your knees to prevent fatigue.
Avoid too much too soon
Following a knee injury, give your body an opportunity to build up its endurance. Progress through exercises gradually and work slowly when increasing the load or intensity. Allow your body adequate time to recover after exercise to repair any soft tissue damage that may have occurred; in cases where some damage or swelling has occurred, use the Freezie Wrap® cold compression therapy as soon as possible. It is recommended to use an Inferno Wrap before undergoing stretching or work routines that will put stress on the injury, as BFST® is known to increase soft tissue elasticity and will increase your chances of preventing a re-injury.
Meniscus Tear and Knee Pain Treatments
It is the blood in your body that heals and repairs damage to your tissue. By transporting oxygen and nutrients to the damaged tissue and flushing away dead cells, your blood helps your body to heal itself. Unfortunately, when a meniscus injury occurs and you have knee pain you need to prevent further injury and rest the area to allow it to heal. By resting, you actually limit the flow of blood and slow the healing process. The trick is to slow tissue damage, reduce scar tissue, and generate blood flow to speed healing and prevent further damage.
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Ice Compression Therapy
When a tear first occurs or when it is irritated by overuse or re-injury, you experience swelling and inflammation in your knee. Using ice compression to treat a meniscus injury and knee pain reduces pain, swelling, and tissue damage.
Ice compression therapy works by slowing nerve and cell function in the knee. This is important because once blood vessels are damaged, they can no longer carry oxygenated blood to the meniscus and tissue cells begin to break-down.
The Knee Freezie Wrap® allows you to treat yourself in an effective and convenient way and the frigid temperature provided by the Knee Freezie Wrap® slows cell function thereby reducing cellular break-down. Furthermore, because the ice wraps serve to numb the nerves, the wraps also reduce pain!
The ice gel packs inside the Freezie Wrap® have been designed with ColdCure Technology®. This allows the pack to be supercharged in the freezer and keep a frigid temperature for the duration of the treatment. This unique technology, inside a soft and completely adjustable neoprene wrap, gives you comfortable, convenient, and effective ice cold compression therapy.
Inferno Wrap® Blood Flow Stimulation Therapy™
Once inflammation and swelling have been reduced in your knee, nourishing and strengthening the tissue in your joint is the goal. Blood Flow Stimulation Therapy™ (BFST®) promotes blood flow to the treatment area bringing the necessary oxygen and nutrients to your meniscus and other weakened tissue. BFST® speeds up the body's natural repair process for faster healing and stronger tissue.
Remember, the meniscus is cartilage and does not receive much blood flow naturally and when you rest your knee, you are not creating the natural blood flow your knee usually receives. With the use of Blood Flow Stimulation Therapy™ you can increase your body’s blood supply to the knee and healing power.
In addition, the fresh blood flow whisks away dead cells and toxins (including lactic acid, commonly found in trigger points) that have built up from the injury leaving the area clean and better prepared for healing. Our Knee Inferno Wrap® provides effective, non-invasive, non-addictive pain relief with no side effects.
Keeping your knee as healthy and strong as possible throughout the healing process will allow you to get back to your regular activities faster. The Knee Inferno Wrap®, available exclusively from MendMeShop®, provides effective, non-invasive, non-addictive pain relief and healing with no side effects.
The benefits of BFST® do not end once your knee pain stops! Even when your meniscus has healed, your activities can put your knee at risk of an overuse injury, tightness, or another tear. An Inferno Wrap® treatment before activity is an easy way to warm up the knee tissues and prepare them for use. Then, end your day with another treatment to prevent tightness from setting in overnight. This incredible healing tool will be the ticket to healthy knees for years to come!
During your recovery, you will probably have to modify and/or eliminate any activities that cause pain or discomfort in your knee area until your pain and inflammation settle. With these therapies you will notice great improvement within a few weeks, with most meniscus patients seeing some improvement quickly. The more diligent you are with your treatment and rehabilitation, the faster you will see successful results. If you start using your knee before it has a chance to heal properly (even though it may feel better), you can end up doing a lot more damage than good!
Physical Therapy is a beneficial way to help decrease pain in the soft tissues, restore atrophied muscles and improve knee and leg strength and mobility. The type of physical therapy and the duration will be dependent on the extent of your meniscus injury.
Gentle massage around the injured knee area or small flexing or extending knee movements (if not painful) will also help increase blood flow, oxygen, nutrients, and will prevent stiffness.
Once your pain starts to diminish, a physiotherapist will set up an individualized knee and leg strengthening and stretching exercise program for you to perform at home or in the gym. This will be based on your needs and abilities, and will help you return to performing your normal routines. Individuals will often exercise or lift weights on their own to try and build up their strength; however in doing so, they can do more damage. It is extremely important to strengthen your muscles properly, as they may have weakened during the period of non-use. A trained therapist will help to ensure your rehabilitation process is effective. For best, long-term results use physical therapy along with an exercise program.
Learn More About SUPERIOR Knee Treatments
Learn more about the The Cold Compression Freezie Wrap®
Learn more about the BFST Inferno Wrap®
Learn more about the Knee-Flex® Passive Knee Stretch Device