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The meniscus is a C-shaped piece of cartilage in the knee that acts like a shock absorber between the thigh bone and shin bone. Each knee has two menisci that provide stability, protect the joint surfaces, and assist with smooth movement. A meniscus tear is a common knee injury, often occurring during sport, but it can also happen with everyday activities. At Seaforth Physio (Northern Beaches), we regularly help patients of all ages recover from this painful and limiting condition.
Meniscus tears usually happen during twisting or pivoting movements, particularly when the foot is planted and the knee rotates. Sports such as football, netball, and skiing are common culprits. Tears can also occur gradually due to age-related changes in the cartilage.
Typical symptoms include:
Pain on one side of the knee
Swelling or stiffness
A locking or catching sensation
Difficulty straightening or bending the knee fully
1. Initial Care and Pain Relief
In the early stage, our physiotherapists focus on reducing pain and swelling. This may include ice, gentle manual therapy, taping or bracing, and education about activity modification.
2. Restoring Mobility
As symptoms settle, guided exercises help restore knee range of motion. Gentle stretches and mobility work ensure the joint does not become stiff.
3. Strengthening the Knee and Leg Muscles
Strong quadriceps, hamstrings, and hip muscles are essential for protecting the knee. At Seaforth Physio, we design personalised strengthening programs to build support around the joint.
4. Balance and Proprioception Training
A torn meniscus often affects knee stability. Our physiotherapists use targeted balance and stability exercises to retrain the body’s control of the knee, reducing the risk of further injury.
5. Gradual Return to Activity
Whether you want to get back to walking, running, or sport, we guide you through a step-by-step program to ensure the knee is ready to handle increased load safely.
Not all meniscus tears require surgery—many can be successfully managed with physiotherapy. At Seaforth Physio, we focus on reducing pain, restoring function, and building long-term knee strength to keep you active and confident. If you are experiencing knee pain or suspect a meniscus injury, booking an assessment with our team is the best step toward recovery.
