06/05/2026
🧩 This week’s piece of the puzzle: Meniscus Tear
🧩 What causes it
Often caused by twisting or rotating the knee under load — think sudden changes of direction, deep squats, or awkward landings.
It can also develop over time through wear and tear, especially in runners or those doing regular high-impact exercise.
🧩 Early warning signs
• Pain on the inside or outside of the knee
• Swelling (sometimes delayed)
• A catching or locking sensation
• Difficulty fully straightening or bending the knee
• Feeling like the knee might “give way”
🧩 How to prevent it
• Build strength around the knee (especially quads, hamstrings & glutes)
• Warm up properly before exercise
• Work on control and stability (balance exercises help more than people think)
• Avoid sudden spikes in training intensity or mileage
🧩 What can help recovery
• Relative rest (not complete stop — just sensible loading)
• Ice in the early stages if swollen
• Strengthening and rehab exercises
• Hands-on treatment to support movement and reduce pain (laser therapy is great)
• Gradual return to activity — not rushing back too soon
If something doesn’t feel right in your knee, it’s always better to get it checked early 👀
