Can You Run After Meniscus Surgery?
That’s right! You can quickly get back to running again.
Just follow the recommendations for your surgery and time-frame appropriately.
Continue reading, and I think you will be glad you did this after you discover my top recommendation, which has the best chance of making you feel great again and again without problematic pain forever!
Hey Runner!
Looks like you’re having or already had knee surgery for your meniscus. This is a common problem and many runners get back to running no problem. The timeline of when that happens… it depends.
It depends on:
What kind of surgery did you have for your meniscus?
Were there complications to your meniscus surgery?
Do you have other medical conditions?
How long has it been since you ran?
In this article you’ll find
What is a meniscus?
The meniscus is a cartilage substance in your knee joint. You have two menisci (plural), in each knee, a medial (inner side of the knee) and a lateral (outer side of the knee) meniscus.
The menisci act as extra cushion for your knee because of how much weight goes through the joint, your body was made with extra cushion.
The menisci have some parts that have blood supply (10-30% of the outer zone) and other parts that don’t have as good supply.
If the tear happens in the section with blood supply there is a chance the meniscus tear can heal with or without surgery, if the tear happens in the other parts of the meniscus there is no chance it will heal.
Your body needs blood supply to heal the tissue.
Why Do Runners Tear Their Meniscus
Runners tear their meniscus because they put a lot of stress on their knees. And they can tear their meniscus because the typical cause of a tear is planting the leg and twisting on the knee.
This can easily happen when runners are running on trails, need to avoid obstacles, step off the curb wrong, etc.
How do I know if I tore my meniscus?
A tear in the meniscus can be a slit, a handle-looking flap, or a rip.
These tears typically happen when you are putting weight through your knee and twist.
This causes compression on the cushion and then a shearing force which can tear it.
Most people talk about a click, a catch and/or a lock of their knee. These are classic signs of a meniscus tear.
The catch and the lock happen because a flap of the meniscus gets in the way of the knee joint from moving properly so your knee essentially gets stuck (locked) in place until the meniscus flap gets out of the way.
Classic signs and symptoms of a meniscus tear
Injury happened when you planted your leg and twisted
It catches
It locks in place (can’t bend or straighten it)
Painful when it locks in place
What is a Meniscus Repair for Runners?
A meniscus repair is where the surgeon takes sutures and sews the meniscus back together.
This can only be done when the tear is in the part of the meniscus that has blood supply. If there is no blood supply the meniscus cannot repair even though it has been sewn back together.
This type of surgery is typically done through a few smalls incisions in the knee.
What is a Meniscectomy for Runners?
What’s it called when the doctor cleans up the meniscus? This is a meniscectomy.
A meniscectomy is an arthroscopic surgery where the surgeon debrides, cleans up, the meniscus. I imagine this as the surgeon takes a chomper and pac-mans the meniscus tear out of the knee.
This is done through a few small incisions in the knee.
How Long Does It Take to Recover From Meniscus Repair?
A meniscus repair takes longer to recover from than a meniscectomy because of the nature of the surgery.
Since in a meniscus repair the surgeon is sewing the fibers of the meniscus back together you will have to stay off that leg for a minimum of 6 weeks to allow it to heal. So you will be on crutches for at least 6 weeks.
After the partial or non-weightbearing period you will be allowed to progressively walk with more weight through that leg and do more activity.
The typical recovery period after a meniscus repair is 6 months.
In general recovery takes time…
It takes 8 weeks for the tissue in your knee to heal from being irritated from having the surgery itself.
It takes 3 months for a muscle to gain strength (from day 1 of any strength program)
It takes about 3 months to gain endurance once you do start running again
How Long Does It Take to Recovery from a Meniscectomy?
If you had a meniscectomy total recovery time is typically about 4 or so months.
This is a quicker timeline because you aren’t missing out on 6 weeks of putting weight through your leg after surgery like you would for meniscus repair. Even though this is a different surgery the same timeline of events takes place for healing:
It takes 8 weeks for the tissue in your knee to heal from being irritated from having the surgery itself.
It takes 3 months for a muscle to gain strength (from day 1 of any strength program)
It takes about 3 months to gain endurance once you do start running again
When Can I Run after a Meniscus Repair?
After a meniscus repair the earliest you should begin a return to running program is 3 months post-op. Typically the actual timeline is closer to 4.5 months post-op.
In order to start a return to running program after a meniscus repair you need
Good strength on examination
No feelings of the knee giving way reported
Controllable post-activity swelling
No swelling at rest
No pain
The return-to-running program includes a variety of strength exercises and plyometric exercises including hopping to mimic how many times your feet touch the ground during a running period.
During the return to running program once you can successfully (pain free and controllable after-activity-swelling) you can start jogging at 0.5 miles and progressively increase by 10% each week with a taper week every 5th week.
When Can I Run after a Meniscectomy?
After a meniscectomy the time to return to running varies. Typically the timeline to start the return-to-running program is about 3 months.
In order to start a return to running program after meniscectomy you need
Good strength on examination
No feelings of the knee giving way reported
Controllable post-activity swelling
No swelling at rest
No pain
The return-to-running program includes a variety of strength exercises and plyometric exercises including hopping to mimic how many times your feet touch the ground during a running period.
During the return to running program once you can successfully (pain free and controllable after-activity-swelling) you can start jogging at 0.5 miles and progressively increase by 10% each week with a taper week every 5th week.
Is there anything I can do to speed up my recovery from meniscus surgery for runner?
There are things to do to help speed up the process in your recovery from meniscus surgery as a runner. These include:
Control pain and swelling
Strength training
Other cardio
Stretching
Eating right
Following the directions of your surgeon and physical therapist
Control Pain and Swelling after Meniscus Surgery Runners
Control pain and swelling from the day you get surgery and throughout your recovery timeframe. Pain and swelling are normal after surgery, but they don’t have to last weeks and weeks.
Control pain and swelling with modalities like ice and TENS units.
Initially after surgery use ice for 20 minutes 5x/day and if you’re eligible to use a TENS unit (read the instructions on the package) use the TENS unit while you use.
As you recover pain and swelling at rest will go away. And pain and swelling with activity is normal and must be controlled so it doesn’t get out of hand.
So as you go through your recovery process every time you exercise, walk, work, do normal activities ice for 20 minutes. If your knee is swelling at the end of the day ice for 20 minutes before bed and sleep with your leg elevated.
Ice pack - https://amzn.to/3jJy2LQ
E-stim unit (TENS) https://amzn.to/3TcN5ef
Strength Training After Meniscus Surgery for Runners
Strength training after meniscus surgery is important to keep the rest of your body in good shape so when you are allowed to run again the rest of you is ready.
Strength training after meniscus surgery should include your whole body.
Your physical therapist will be required to work specifically at your knee, ankle and hip and may not be allowed by insurance to guide you through strength exercises for other parts of your body.
*For specific exercises at your knee that requires bending and straightening your knee ask your physical therapist. Some of these exercises may include quad sets and heel slides.
A whole body strength routine includes
Biceps curls
OH press
Rows
Chest press
Triceps extension
Russian twist
Dying bug arms
Bridging
Deadlifts
Planks
Side planks
Clamshell
4 way SLR
3 way Heel Raise
4-way ankle exercises with theraband
Looking for recommended strength products?
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Cardio You Can Do After Meniscus Surgery For Runners
While you can’t run you can still get a cardiovascular workout. Make sure to get clearance from your surgeon and physical therapist to know which recommendation is best for you at each point of your recovery.
Other types of cardio include
Upper body strength training without rest breaks
Swimming
Water walking
Elliptical
Stationary Bike
Upper Body Ergometer (UBE)
Stretching After Meniscus Surgery for Runners
Stretching is important for recovery after meniscus surgery.
You definitely need to stretch your knee and the specific stretches to do for your knee is guided by your physical therapist based on what point of your recovery you’re at. Refer to your physical therapist.
After meniscus surgery it’s important to get your knee all the way straight so whenever you’re resting or sleeping have your knee out straight.
This means no pillows under your knee.
Any pillow under your leg must be under your lower leg, close to your ankle. A pillow under the knee will keep your knee bent and make it painful to exercise and straighten. This will hinder your recovery.
Other stretches you should work on include upper body stretching, calf and hip stretches. Specific stretches should be guided by your physical therapist and for your lower body typically include using a long strap (Stretching strap https://amzn.to/3YKg2zk.
Eating Right for Runners after Meniscus Surgery
After surgery your body requires lots of protein. Protein gives your body the building blocks it needs to repair injured, damaged and surgically altered parts of your body.
Aim to eat 30g of protein at every meal. Supplement your protein with protein powder in smoothies/shakes to get as much protein as you can.
Supplementing your body with collagen powder may also improve your ability to heal.
\Your body has lots of collagen in it, including at your meniscus and cartilage in your knees.
Adding flavorless collagen powder to your morning coffee or other beverage can be an easy way to sneak some more collagen into your diet.
Protein Powder https://bit.ly/410L9ZK
Collagen Powder https://bit.ly/3YqdCql
Follow the directions of your surgeon and physical therapist
Although this information is accurate I am not your physical therapist and I have not evaluated your situation. To heal as fast as possible and return to running ASAP after meniscus surgery you must follow directions. Starting to exercise a certain way, or start running to early can not only hinder your recovery but you could hurt yourself such that your knee never fully recovers. Please follow the guidance of your surgeon and physical therapist to make sure you’re doing everything right. If you feel like your physical therapist doesn’t understand how to get a runner back to running, find another physical therapist.
If you have questions about returning to running after meniscus surgery go ahead and reach to me on social media @runwitharthritis on Facebook and Instagram or email me at blog@dralipt.com
There you have it. All you ever wanted to know about meniscus surgery and when you can return to running including the exact things to do to speed up the recovery process so you can run ASAP.
Training After Knee Surgery
If you’re in the timeline to start training after your surgery you know you want to do it right.
You want to feel good while you’re running and not flare up your knee or injure it again.
If that’s you check out this article guiding you through everything you need to train after an injury, including the exact training plans I give my clients for each distance they’re training for.
If you have other medical conditions or there were complications during your knee surgery these timelines will be extended. Only your surgeon and physical therapist can guide you to the appropriate timelines for your specific case.
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