Injury Guide · Knee
Meniscus Tear Symptoms and At-Home Rehab Guide
How to recognise a meniscus tear, early protection tips, and safe exercises to support recovery.
What is it?
General background on meniscus tear symptoms and at-home rehab guide. The examples below are shared across this body area and have not been individually reviewed for this condition. Ask a qualified physiotherapist or GP about suitable care.
Common symptoms
- Pain on stairs, squats, or after runs
- Occasional clicking or crepitus
- Stiffness after sitting or long drives
Common causes
- Load spikes in running or jumping
- Hip control deficits causing knee valgus
- Weak quads or calf strength
Example movements
Spanish Squat
Quad-dominant squat that unloads the patella.
Example routine: 10 reps x 3 sets, 3x/week
Cues: Sit back into the strap/band; keep heels down.
Side-Lying Hip Abduction
Targets glute medius for knee alignment.
Example routine: 12 reps/side x 3 sets, 3x/week
Cues: Keep hips stacked; small, controlled lift.
Calf Raise Progression
Supports knee load tolerance and running resilience.
Example routine: 15 reps x 3 sets, 3x/week
Cues: Slow lower, control tempo, progress to single-leg.
Red flag symptoms
- Severe or worsening pain that does not ease with rest
- Numbness, tingling, or weakness spreading into the limb
- Loss of bladder or bowel control, or saddle numbness
- Night pain that disrupts sleep or unexplained weight loss
- History of significant trauma, fever, or feeling very unwell
When to see a physio
If pain is worsening, limiting daily activities, or not improving after 1–2 weeks of sensible self-care, book a physiotherapist or speak with your GP. Seek urgent help for red flag symptoms.
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