A meniscus tear is a rip in the C-shaped cartilage (meniscus) that cushions your knee joint between the thighbone and shinbone. It often happens from twisting during sports, falls, or wear and tear in older adults.... Common Symptoms Pain: Sharp ache along the knee joint line, worse with twisting, squatting, or stairs. Swelling: Builds up within 24 hours, making the knee puffy. Stiffness and limited motion: Hard to fully bend or straighten the knee. Popping or locking: Feels like a pop at injury; knee may catch, click, or stick in place. Instability: Knee feels wobbly or gives way. Small tears often heal without surgery using RICE (Rest, Ice 20 mins several times/day, Compression bandage, Elevation above heart). Physiotherapy Management in Simple Terms Physiotherapy rebuilds knee strength, flexibility, and balance to speed recovery and prevent re-injury. At Physionautics, tailored programs guide you through phases: pain control first, then strengthening. Do exercises under expert supervision to avoid harm. Recovery: 4-12 weeks14. Key Beginner Exercises Quad Sets: Sit/ lie with leg straight. Tighten thigh muscle (push knee down), hold 10-20s, 10 reps26. Straight Leg Raises: Lie on back, one knee bent. Tighten quad, lift straight leg 6-12 inches, lower slowly. 10 reps/leg. Mini Squats: Back to wall, feet shoulder-width. Slide down to 15° knee bend, hold 10s, 8-10 reps. Heel Slides: Lie back, knees bent. Slide heel away 4-6 inches, back. 10 reps. Calf Raises: Stand, rise on toes, lower slowly. 8-10 reps. Progress to balance drills and functional moves like step-ups. Combine with pain meds if needed. Physionautics pros ensure safe, effective rehab for full return to activities
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