Anyone have a suggested rehab protocol for a minor tear in the meniscus?
I have no symptoms other that a level 2 (1-10 scale) pain for the last 4 weeks. Was squatting heavy with good form up till 3 weeks ago, doing jitz till 1 week ago, have full ROM, full deep squat, no limp, no instability or slipping of any kind. Slight pain is literally the only symptom.
MRI revealed minor tear in the center (the “White Zone”) of the medial meniscus. My ortho said he could go in and trim it up but that section of the meniscus would never really repair itself. He said that if he had been looking at my knee for some other reason (than to find the source of the pain) and had seen the tear he would not have recommended surgery just for that one repair, so it sounds pretty minor. On the other hand, he said that he could schedule surgery if the pain became a problem. He said other than the minor tear the rest of the knee looked good. I go back for a follow-up in one month.
I’ve looked at a bunch of protocols but they all start off from surgery with extensive repairs and assume no ROM or weight bearing ability. I'm way past that.
Where do I start? Things that seem out: Heavy weights, running, grappling.
Things that seem in: light rowing.
So what should I be doing to get the knee in shape, or until it gets in shape?
I’m 53 yo male active in martial arts and weight lifting. Been Crossfitting for a while, and have had enough repairs that I am patient about rehabbing properly.
Minor Meniscus Tear - rehab protocol?
