Whether you’re an all-star athlete or office worker, you likely rely on your knees to carry you throughout the day. The knees are critical for daily movement, and an injury to the meniscus can hold you back from performing the activities you love. At Advanced Orthopedics & Joint Preservation, Nassau County Orthopedist is here to help you improve your strength after a meniscus injury and get back to the activities you love quickly. Continue reading to learn more.
Exercises To Improve Strength After A Meniscus Tear
A meniscus tear is a common knee injury treated by our Nassau County Orthopedist that often affects individuals who play contact sports. This injury can also be caused by performing daily activities that strain the knee joint or general wear and tear. Meniscus tears are not always painful, but they can cause swelling and instability in the knee. Depending on the severity of the tear, we may recommend gentle exercises to improve strength and stability in the area. Some of the best activities after a meniscus tear include:
*As always, please consult with an Advanced Orthopedics & Joint Preservation medical provider before starting any new exercise regimen.
Straight Leg Raise
Straight leg raises can gently stretch the hamstrings and strengthen the quadriceps. Here’s how to perform this exercise:
- Start on the floor with your left foot flat, and your right leg extended.
- With your pelvis and back neutral, flex your right foot and tighten your thigh muscles. Slowly raise this leg off of the floor.
- Gently lower the right leg back to the floor and perform two sets of ten repetitions.
- Switch to the left leg and repeat.
This exercise helps build strength in your thighs and can be performed throughout the day:
- Sit on a chair with your feet flat on the floor.
- Flex your right foot and lift it, gently straightening the leg from the knee.
- Lower this foot back to the starting position and repeat ten times.
- Switch to the left leg and repeat the first steps.
Clams are a beneficial exercise that can work several muscle groups, including the buttocks and hip abductors. To perform this exercise:
- Lie on your left side with your feet and hips aligned.
- Bend your knees about 45 degrees, and raise your top knee as high as possible. Try not to move your pelvis or lower back.
- Gently lower the top knee to the starting position, and perform two sets of ten repetitions. Rest for around one minute between each set.
- Repeat clams on the right side.
Contact Us: Nassau County Orthopedist
A torn meniscus can be a painful and inconvenient injury. Fortunately, certain exercises can help rebuild strength and optimize your recovery process. Our Nassau County Orthopedist at Advanced Orthopedics & Joint Preservation will work with you throughout your recovery to help you return to an active and pain-free lifestyle. Contact us today to request an appointment!
As an elite athlete, there are few things more disappointing than suffering an injury. Our Nassau County Orthopedist at Advanced Orthopedics & Joint Preservation is committed to providing high-quality sports medicine to patients suffering from a variety of different sports injuries. Our goal is to get you back on the field performing at full strength. Please continue reading below to discover how we treat sports injuries.
Even if you do not participate in contact sports, injuries can occur at any time. It’s essential to seek prompt treatment at the first sign of an injury to avoid long-term complications and return to action faster. Some of the most common sports injuries treated by our Nassau County Orthopedist include:
- Overuse Injuries.
- Ankle Sprains.
- Shin Splints.
- Stress Fractures.
- Ligament Problems.
- Muscle Tears.
Common Treatments For Sports Injuries
When it comes to treating sports injuries, preventative care is fundamental. Our team will work with you to help you retain strength and keep yourself injury-free so you can stay out on the field with your teammates. Many athletes push through pain or injury for fear of disappointing their coaches or teammates. However, ignoring an injury significantly impacts your athletic output. Our Nassau County Orthopedist will evaluate your damage and determine the appropriate treatment option. Some of the most common sports injury treatments may include:
- PRICE – Mild injuries can be managed with protection, rest, ice, compression, and elevation (PRICE).
- Medication – Our orthopedist may recommend anti-inflammatory pain medications to reduce swelling and soothe the pain.
- Immobilization – Immobilization techniques can help prevent further damage by reducing movement, pain, and muscle swelling. Braces, splints, and casts may be used to immobilize injured areas as you heal.
- Exercises & Manual Therapy – Those suffering from long-term injuries can benefit from physical therapies. This can involve targeted exercise, massage therapy, and hands-on manipulation to improve your strength and help restore normal function to the injured area.
- Injection Therapy – Persistent pain and inflammation can benefit from corticosteroid injections.
- Surgery – In the event of a more severe sports injury such as a badly broken bone or ligament tear, you may require surgical treatment to restore proper function.
At Advanced Orthopedics & Joint Preservation, our goal is to safely facilitate your return to the sport that you love. Our Nassau County Orthopedist will design a suitable recovery program to meet your specific sport and unique capabilities. Be sure to contact us today to schedule an appointment for care!
The rotator cuff is a group of muscles and tendons that surround and protect your shoulder joint and keeps the humerus secured in your shoulder socket. A rotator cuff tear can be tremendously painful and inconvenient, which is why it is crucial to address this injury early on. Our Nassau County Orthopedist at Advanced Orthopedics & Joint Preservation can determine if you tore your rotator cuff and treat it with top-notch care. Continue reading to learn about the signs of a torn rotator cuff.
How Do I Know If I Tore My Rotator Cuff?
The shoulders offer a wide range of motion, but this motion can increase the risk of issues like a torn rotator cuff. A rotator cuff tear occurs when the tendons pull away from the arm bone as a result of overuse or another injury. With partial rotator cuff tears, the tendon is still somewhat attached to the arm bone, but with a complete tear, the tendon separates completely, and there is a hole or rip in the tendon. A fall can cause a dislocated shoulder or a broken collarbone and tear the rotator cuff, but rotator cuff tears more commonly occur over time as the tendon wears down. Some of the signs of this painful injury may include:
- Pain and difficulty raising your arm.
- Clicking or popping sensations when moving the arm.
- Shoulder pain that worsens when resting your arm or at night.
- Difficulty lifting items and shoulder weakness.
Our Nassau County Orthopedist will perform a physical exam to check for arm strength, range of motion, shoulder tenderness and confirm a tear with imaging tests. A rotator cuff tear will get worse without treatment, and a complete tear can make it nearly impossible to move your arm. It’s crucial to seek treatment right away to avoid chronic shoulder pain. If nonsurgical methods don’t help a partial tear or you have a complete tear, surgery may be recommended to restore the full range of motion to your shoulder.
Contact Us: Nassau County Orthopedist
If you suspect that you have torn your rotator cuff, you should not hesitate to visit our Nassau County Orthopedist. At Advanced Orthopedics & Joint Preservation, our team is well-versed in this area. We will craft a personalized treatment regimen to get you back to a pain-free lifestyle. Contact our office today to request an appointment!