Meniscus Problems: Symptoms and Everyday Relief

Inside each knee there are two crescent-shaped cushions of tough cartilage called menisci. One sits on the inner side and one on the outer side, between the thigh bone and the shin bone. They spread the load across the joint, help it stay stable and absorb some of the shock with every step.

A meniscus can be damaged in two ways. In younger, active people it usually tears during a sudden twist while the foot stays on the ground, for example in sport, skiing or on a slippery floor. In people over about 40, the meniscus gradually becomes thinner and less elastic, so it can tear even during an ordinary movement, such as getting up from a squat. Many of these wear-related tears cause only mild symptoms or none at all.

Typical symptoms

• Pain along the joint line, on the inner or outer side of the knee, especially when you twist or squat.
• Swelling that appears a day or two after the injury.
• Catching or clicking, a feeling that something gets stuck inside the knee.
• Locking, when the knee suddenly cannot straighten fully until you move it in a certain way.
• Giving way or a feeling that the knee is not quite reliable.
• Stiffness, especially after sitting or in the morning.

Pain on the inner side of the knee can have other causes besides the meniscus. Our article on pain on the inner side of the knee explains how to tell them apart.

What helps day to day

• Avoid deep squats and twisting for a while, especially turning on a firmly planted foot.
• Move within your comfort zone. Walking on flat ground and cycling with low resistance keep the joint mobile.
• Strengthen the thigh and hip muscles. Strong muscles take load off the knee. A physiotherapist can show you suitable exercises.
• Cool it after activity if the knee swells or aches.
• Get up carefully from low chairs and from kneeling: use your hands and do not twist on the way up. You will find more tips in our article on knee pain when bending or squatting.
• A soft knee sleeve can give a pleasant sense of support during the day, which many people find reassuring when the knee feels unreliable.

When to see a doctor

See a doctor if the knee locks and you cannot straighten it, if it swells quickly after a twist, if it keeps giving way or if the pain does not settle after about a month of sensible care. Many meniscus problems, especially wear-related ones, improve over time with targeted exercise, and surgery is not always needed. A doctor can examine the knee and decide together with you which plan is best.

A meniscus problem can feel unsettling, but it rarely means you have to stop moving. With some patience, the right exercises and a little extra support, most people get back to their everyday routine.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.