Cartilage tears occur most often in the meniscus, the layer of cartilage that forms a cushion between the femur and the tibia in the knee joint. Unfortunately, a torn cartilage is not only one of the most common injuries, but is also one of the most challenging to prevent, according to PhysioRoom.com. However, you can take certain precautions that will minimize your risk of injury.
Step 1
Perform a proper warm up before you begin any high-impact exercise such as running. A warm up helps lubricate your joints and prepares them for more intense exercise, and well lubricated joints may help prevent cartilage tears.
Step 2
Lose weight if you are carrying excess pounds. According to Dr. Jerrald Goldman, team orthopedist for the Oakland As, excess weight places a significant additional stress on the joint and can also wear the cartilage out earlier.
Step 3
Perform regular strengthening exercises for the quadriceps and hamstrings. The quadriceps especially function as an essential shock absorber for the knee, says Goldman. According to PhysioRoom.com, keeping these muscles toned and strong will help support your knee and may prevent cartilage tears.
Step 4
Avoid intense pounding on hard surfaces. For runners, this may be asking too much; however, one option is to cross train on off days in the pool. Hydrotherapy -- exercise in water -- helps you maintain your fitness level while placing absolutely no stress on your knee joint.
Tips and Warnings
- Make sure that your shoes offer adequate cushioning and shock absorption. Listen to your joints. If you feel any pain in the knee, hip, or ankle, it may be time for a new pair.
- According to the American Academy of Orthopaedic Surgeons, if a tear in the cartilage of the knee is not seen to immediately by a physician, it may lead to serious knee complications. For example, your knee may dislocate if a loose fiber of meniscus floats into the joint. If you feel any symptoms such as the sense that your knee is giving out, or if it is swollen and stiff, see your doctor or health care practitioner immediately.
