Meniscus Tear: Causes, Symptoms, Treatment & Prevention

Home Blog Meniscus Tear: Causes, Symptoms, Treatment & Prevention

Created At: Nov 20, 2025 Updated At: Nov 20, 2025
Author: Dr. Garima Bishwas
Yoga 0

A meniscus tear is an injury to the C-shaped cartilage pads inside your knee that act as shock absorbers between the thigh bone and shin bone. These pads are called the menisci.
A sudden twist, deep squat, or rotation under load can pinch and tear this cartilage, especially during sports like football or basketball, where cutting and pivoting are common.

Meniscus Tear Quick Anatomy Snapshot

Think of each knee as having two small rubber gaskets that cushion and stabilise the joint.

Medial meniscus – On the inner side of the knee. Larger and more commonly torn.
Lateral meniscus – On the outer side. Slightly more mobile, but still prone to tears, especially in athletes.

1. Main functions:

Shock absorption: Distributes weight so your knee joint doesn’t take direct bone-on-bone impact with every step and jump.
Stabilisation: Helps keep the femur (thigh bone) and tibia (shin bone) aligned during movement.
Joint nutrition: A healthy meniscus helps spread synovial fluid across the joint surface.

2. Blood supply zones – big deal for healing

Only part of the meniscus has a good blood supply. This decides whether a Meniscus Tear can heal or not.

Red–Red zone: Outer edge of the meniscus.

Good blood supply → best healing potential with conservative care or repair.

Red–White zone: Middle region.

Partial blood supply → may heal depending on size, age, and stability of tear.

White–White zone: Inner edge.

Almost no blood supply → very poor healing, often managed with trimming (meniscectomy) if symptoms are severe.

When doctors talk about whether your Meniscus Tear Treatment can be non-surgical or needs surgery, these zones matter a lot.

Causes of Meniscus Tear

1. Main Meniscus Tear Causes

Most tears happen when the knee is bent and then twisted, especially with weight on it.

Sudden twist or rotation

Common in sports when you plant your foot and turn your body suddenly.

Deep squatting or kneeling

Repeated deep squats (gym, work, yoga done incorrectly) can stress the meniscus.

Heavy lifting

Lifting weights or objects with poor technique, especially with twisted knees.

Age-related degeneration

Over time, the meniscus becomes weaker and more brittle. A small twist during daily activities can tear it.

2. At-risk groups

Athletes (football, basketball, tennis, martial arts) – Lots of pivoting, cutting, and contact.
People aged 40+ – Degenerative tears are very common.
Obesity / weak muscles – More load on the knee joint and less muscular support, increasing stress on the meniscus.

Symptoms of Meniscus Tear

Meniscus Tear Symptoms aren’t always dramatic on day one. Sometimes the knee feels “off” for a while before the pattern becomes clear.

1. Typical symptoms

Pain on squat or twist

Pain is usually felt along the joint line (inner or outer side), especially when you squat, kneel, or twist.

Knee clicking or popping

You may feel or hear a click, snap, or catching sensation when bending or straightening.

Swelling after a few hours

Meniscus tears often swell gradually (unlike ACL tears, which swell very quickly).

Locked knee

The knee may get stuck and not fully straighten, as if something is jammed inside.

Instability while walking

Knee feels like it might give way, especially on stairs or uneven ground.

2. Mild vs severe indicators

Mild Meniscus Tear Symptoms

Dull ache around the joint line
Slight swelling
Pain is mostly only with deep bending or twisting
You can usually walk, but are hesitant to squat

Severe Meniscus Tear Symptoms

Sharp pain with almost any twist
Noticeable swelling
Frequent catching or locking
Difficulty fully straightening or bending
Walking feels unstable, especially in turns

If your knee actually locks and refuses to straighten, that’s a big sign of a more serious tear, like a bucket-handle lesion, and it needs attention quickly.

Types of Meniscus Tear

Different tear patterns behave differently and respond to different Meniscus Tear Treatment strategies.

Type	Description	Common in	Healing ability
Radial tear	Runs straight from the inner edge toward the centre	Cutting/pivot sports	Often in the white zone, low healing potential
Bucket-handle tear	A large flap of meniscus flips into the joint, which can lock the knee	Severe trauma, young athletes	Frequently needs surgery (repair if in red zone)
Horizontal / Complex tear	Multiple tear lines, frayed edges	Age-related degeneration	Usually poor healing; often trimmed rather than repaired

Red zone vs white zone

Tears in the red–red or red–white zone (outer, better blood supply) have higher healing potential, especially in younger patients.
Tears in the white–white zone rarely heal by themselves because the blood supply is minimal. These may need partial removal if symptoms are strong.

Meniscus Tear Diagnosis – How Doctors Check It

Diagnosis is a mix of clinical tests and imaging.

History & symptom review

How the injury happened: twist, squat, sudden turn, or gradual onset.
Pain location: inner or outer joint line.
Locking, catching, or giving way.

Physical tests

McMurray test: The knee is bent and rotated. Pain or a click along the joint line suggests a meniscus tear.
Thessaly test: Standing on one leg with the knee slightly bent, then rotating the body. Joint line pain during this manoeuvre suggests a tear.

MRI – gold standard

Shows the meniscus shape, tear size, and whether it’s in the red or white zone.
Also checks for associated injuries like ACL tears.

X-ray

Meniscus doesn’t show on X-ray, but X-rays help rule out fractures, arthritis, or bone alignment issues.

Meniscus Tear Treatment Options

Meniscus Tear Treatment depends on:

Age and activity level
Type and location of tear
Presence of locking or instability
Degenerative versus acute trauma

1. Non-surgical treatments (often first choice)

Best for: mild tears, small stable tears in the red zone, degenerative tears with manageable symptoms.

RICE method

Rest: Avoid deep squats, twisting, running, or impact.
Ice: 15–20 minutes every few hours in the first days to reduce pain and swelling.
Compression: Elastic bandage or knee sleeve to limit swelling.
Elevation: Foot slightly higher than heart when resting.

Anti-inflammatory medications

NSAIDs are prescribed or recommended by a doctor to help with pain and inflammation.
Don’t overuse; they’re for symptom control, not cartilage regrowth.

Physiotherapy (strength + mobility)

Restores range of motion so the knee isn’t stiff.
Strengthens quadriceps, hamstrings, hips, and calves to offload the meniscus.
Includes balance and proprioception training to reduce re-injury risk.

Knee brace

Sometimes used short-term to give a feeling of support during walking or early rehab phases.

2. Surgical treatments

Used more commonly for large, unstable, or symptomatic tears, especially when the knee is locking.

Arthroscopic meniscus repair

Keyhole surgery with small instruments.
The torn meniscus edges are stitched back together.
Preferred for tears in the red–red or red–white zone, especially in younger, active people.

Partial meniscectomy (meniscus trimming)

Only the damaged fragment is removed; healthy tissue is preserved.
Often used for degenerative or white-zone tears that can’t be repaired.
Recovery is usually quicker than repair, but too much removal can increase arthritis risk later.

Meniscus transplant (rare)

For people who have lost most of their meniscus and have ongoing pain and early arthritis.
Uses donor meniscal tissue. Reserved for select cases.

3. Simple decision idea

Mild/moderate, no locking, in the red zone, younger patient
→ Start with conservative care, consider repair if symptoms persist.
Complex, bucket-handle, locking, large, unstable flap
→ Often, arthroscopic surgery is performed early on (repair if possible, partial removal if not).

Meniscus Tear Physiotherapy & Home Exercises

Physiotherapy is not optional. It’s the core of Meniscus Tear Treatment, whether or not you have surgery.

Always perform exercises as guided by your physiotherapist and within pain limits.

Step 1: Pain control & gentle mobility

Heel slides

Lying on your back, slowly slide the heel towards your buttocks and back.

Passive / assisted knee bends

Use a towel or your hands to gently help the knee bend and straighten.

Stationary bike (low resistance)

Once cleared, promotes circulation and mobility with minimal impact.

Step 2: Quadriceps strengthening

Quad sets

Tighten the thigh muscle with the knee straight, hold 5–10 seconds, repeat.

Straight-leg raises

Lying on your back, one knee bent, raise the straight leg slowly.

Short-arc quads

Small pillow under the knee; straighten the knee from a slightly bent.

Step 3: Hamstring and calf work

Hamstring stretches

Gentle stretch with a belt or towel without bouncing.

Bridges

Lying on your back, push through your heels to lift your hips. Good for hamstrings and glutes.

Calf raises

Hold onto support, raise on toes, then slowly lower.

Step 4: Balance and proprioception

Single-leg stance

Stand on the injured leg for 20–30 seconds, progress to eyes closed or soft surface.

Step-ups and step-downs

Start with a small step, focus on knee control over the toes.

Step 5: Functional & sport-specific drills

Mini-squats and lunges (within pain-free range)
Side steps with band for hip and knee stability
Light jogging → running → direction changes as strength and confidence return

Meniscus Tear Recovery Time & Return to Activity

Everyone heals at a different speed, but rough timelines help.

Condition	Typical time frame
Mild Meniscus Tear (no surgery)	4–6 weeks for daily activities, longer for sports
Meniscus repair surgery	3–6 months for full return to sports
Partial meniscectomy	6–12 weeks for normal activities, 8–12+ weeks for sport

Functional stages

Walk:

Mild tear: often within days, as pain allows
After surgery: usually with crutches at first, then gradually full weight bearing

Jog:

Mild tear: around 3–4 weeks if pain-free and strong
Meniscectomy: 4–6 weeks
Repair: often 3 months or more (depends on surgeon protocol)

Return to sports:

Mild tear or meniscectomy: roughly 8–12 weeks
Repair: commonly 4–6+ months, after strength, balance, and hop tests are passed

Meniscus Tear Prevention Tips

You can’t control every fall or twist, but you can stack the odds in your favour.

Strong quadriceps and glutes

Good strength supports the knee and reduces load on the meniscus.

Proper landing technique

Land softly with knees in line with toes, not collapsing inward.

Avoid sudden twisting with a planted foot

Especially while carrying weight or turning quickly.

Warm-up before sports or workouts

Light cardio + dynamic stretches + activation drills for hips and core.

Weight management

Every extra kilo adds extra force to the knee joint with every step.

Meniscus Tear vs ACL Tear

These injuries often get confused, but they’re different structures.

Feature	Meniscus Tear	ACL Tear
Pain location	Along inner or outer joint line	Deep in the centre of the knee
Locking	Common, especially with bucket-handle tears	Rare
Typical cause	Twist under load, deep squat	Sudden pivot, deceleration, awkward landing
Swelling pattern	Often gradual over hours	Rapid swelling within minutes–hours
Treatment	Often conservative; surgery if unstable or locking	Often needs surgery in young/active people

When to See a Doctor for a Meniscus Tear

You should get evaluated by an orthopaedic doctor or sports physiotherapist if:

Your knee locks or cannot fully straighten or bend.
There is significant swelling that doesn’t settle.
Pain remains beyond 48 hours despite rest and simple care.
Your knee gives way frequently or feels unreliable.

Urgent alert:
If the knee is badly deformed, you can’t bear any weight, or you notice numbness, tingling, or colour change in the lower leg, seek urgent medical care.

Frequently Asked Questions

A meniscus tear is damage to one of the C-shaped cartilage pads in the knee that cushion and stabilise the joint.

Typical signs are joint line pain, swelling after activity, clicking or catching, and pain with squatting or twisting.

Common Meniscus Tear Causes include sudden twisting, deep squats, lifting heavy objects with a bent knee, and age-related degeneration.

Usually along the inner or outer joint line of the knee, not directly over the kneecap.

Small tears in the outer red zone sometimes heal with rest and physiotherapy. White-zone tears have poor healing and may need surgical trimming if symptoms persist.

Radial, bucket-handle, horizontal, and complex tears are the most common patterns.

Through clinical tests like McMurray and Thessaly, plus MRI to confirm tear type and location. X-rays rule out bone issues.

If the knee is locking, the tear is large or unstable, symptoms don’t improve with conservative care, or you have a repairable red-zone tear in a young active person.

There’s no single “best”. Mild tears often respond to physiotherapy. Unstable or locking tears may need arthroscopic repair or partial meniscectomy.

Mild tears: about 4–6 weeks. Meniscectomy: 6–12 weeks. Meniscus repair: 3–6 months or longer for full sport return.

Quad sets, straight-leg raises, bridges, hamstring stretches, balance drills, and progressive squats/lunges as guided by a physiotherapist.

Many people can, but it may be painful or feel unstable. If walking worsens symptoms, reduce load and seek assessment.

Yes, the meniscus itself is specialised cartilage. But people also use “cartilage damage” to describe wear on the joint surface (articular cartilage), which is different.

Lie on your back with a small pillow under the knee, or on the opposite side with a pillow between your knees to keep them aligned.

A balanced diet with enough protein, omega-3 fats, vitamin C, and antioxidants supports general tissue healing. Food isn’t a magic fix but helps recovery.

Yes, especially if a large portion of the meniscus is removed or the knee remains unstable over years.

Maintain strong thigh and hip muscles, warm up before sport, avoid sudden twisting with a fixed foot, and manage weight.

Persistent pain, recurrent swelling, locking, reduced activity, and higher risk of early joint wear.

The meniscus is cartilage that cushions and stabilises; ACL is a ligament that controls forward and rotational movement. ACL tears often cause a “pop” and rapid swelling; meniscus tears often cause locking and joint line pain.

You can start with rest, ice, compression, elevation, and gentle movements. But for ongoing symptoms, locking, or instability, you need a professional assessment to plan proper Meniscus Tear Treatment.