Tag Archive for: avoid knee pain

Why Most Meniscus Tears don’t need Surgery

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A meniscus tear is one of the most commonly diagnosed knee injuries – and also one of the most misunderstood.

If you’ve recently been told you have a torn meniscus and that surgery is your only option – I want you to take a deep breath and pause for a moment… Because in most cases – especially if you’re over 40 – there’s a very good chance you can avoid the operating room altogether.

Let me explain.

The meniscus is a rubbery, C-shaped piece of cartilage that acts like a shock absorber between your thigh bone and shin bone. You have two in each knee – one on the inside (medial) and one on the outside (lateral). Their job? To help your knee glide, bend, twist, and bear weight with more ease and efficiency.

Meniscus tears typically occur in two major ways. The first is sudden trauma – often from twisting or pivoting during sports or a misstep. The second is more subtle and due to age-related degeneration. As we get older, wear and tear can gradually weaken the meniscus – making it more prone to tears – even when there is no obvious incident.

But here’s something most people don’t realize… It’s entirely possible to have a meniscus tear but not experience any symptoms.

A study published in the New England Journal of Medicine found that 35% of adults over 50 had meniscus tears on MRI – yet no knee pain. Another study from JAMA reported that 60% of people over 65 had torn menisci on imaging, but again, no symptoms. What does that tell us? That just because a tear shows up on your MRI doesn’t mean it’s the source of your pain – or that it needs to be surgically fixed.

OK – I know what your next question is… Why do some tears cause pain while others go unnoticed? It all comes down to knee mechanics.

A meniscus tear by itself doesn’t always cause symptoms. But if your knee isn’t moving well – or if the tear disrupts how your bones, joints, and muscles interact – it can lead to irritation in the meniscus or the surrounding structures. When your knee mechanics are off, your body starts to compensate. These compensations put extra stress on nearby tissues, trigger inflammation, and ultimately result in pain. The tear may start the problem – but it’s the mechanical dysfunction that keeps it going.

This is why so many people who undergo arthroscopic surgery to “clean up” their meniscus continue to struggle with pain months – or even years – later. If the underlying joint dysfunction isn’t addressed, the surgery won’t fix the root problem. I’ve seen countless people feel better temporarily after meniscus surgery, only to have the pain return because the same dysfunctional movement patterns were never corrected.

So what should you do instead? Focus on restoring proper mobility first and then strength.

Mobility refers to your joint’s ability to move freely and fully. Strength refers to the muscles around your knee providing the right amount of stability. When a tear disrupts either of these, it puts strain on the knee and surrounding structures. That’s when swelling, irritation, and instability begin to show up.

The first step to healing a meniscus tear naturally is not jumping into strength exercises, as many people do. It’s actually restoring mobility first – making sure the knee can bend, extend, and rotate the way it’s supposed to. Only then should you begin a strategic strengthening program that supports proper movement and joint alignment.

And no, you can’t just go on YouTube and pick random exercises. You need guidance from a specialist who understands mechanical knee pain – someone who knows how to assess your knee joint function and prescribe movement in a way that supports true recovery.

In my 23 years of practice, I’m happy to report that I’ve worked with hundreds of people who were told they needed surgery – but never got it. The secret was helping them restore natural knee function and resolve their pain without invasive procedures, which often lead to complications like scarring or infection. In fact, those who chose the natural route typically return to walking, running, and enjoying life without limitation faster than their surgical counterparts.

Still not convinced? Let’s look at the numbers. 

Research shows that 70–80% of people over 40 with meniscus-related knee pain get full relief with conservative, specialized treatment. That means no cortisone, no surgery. Yet arthroscopic meniscus surgery remains one of the most common orthopedic procedures in the country.

Why? Because MRIs are persuasive, and the belief that “a tear must be fixed” is deeply ingrained in most people’s thinking. But imaging doesn’t tell the full story. Pain is more complex than what you see on a scan – and knowing that research has shown your knee can function well despite a tear is something you should pay close attention to.

Let me re-iterate something for you one more time… The key to healing a meniscus tear naturally lies in restoring proper knee function (sometimes even hip and back function). That means mobility first, then strength – prescribed strategically and adapted as you progress.

So what should you do if you’ve been diagnosed with a meniscus tear?

  1. Don’t panic. Not all tears need to be fixed.
  2. Get a second opinion from someone who specializes in mechanical knee pain – not just someone who reads MRIs.
  3. Avoid quick fixes like cortisone injections or surgery unless truly necessary.
  4. Start working with a specialist who understands how to address mobility and strength in a way that’s specific to your knee – and your life.

You owe yourself the chance to explore natural recovery first. For most people, it’s not only possible – it’s the better long-term solution.

If you’re struggling with knee pain and unsure what path to take, feel free to reach out. Whether you want to avoid surgery, get a second opinion, or simply better understand your options – I’d love to help.

Are you local to Portsmouth, NH?

Consider speaking to one of my specialists for free by booking HERE.

Dr. Carrie Jose, Physical Therapy Specialist, and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH, and writes for Seacoast Media Group. If local to Portsmouth, NH, and looking for help – request a FREE Discovery Visit with one of her Specialists by CLICKING HERE.

For the Dad Who Has Everything… Except Good Knees

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It’s that time of year when we celebrate the dads in our lives – and if the one in your life is anything like mine – then he’s probably a little tough to shop for. Maybe he already has all the tech toys and grilling gadgets he wants. Maybe he’s not one to ask for much. But if there’s one thing a lot of dads over 40 don’t have – but wish they did – is good knees.

Knee pain is one of the most common complaints I hear from the men over 40 who walk into my clinic – and it’s also the most common form of osteoarthritis. For some, it’s been a nagging issue for years. For others, it creeps in gradually – starting with a little stiffness when getting up from the couch, or a strange “click” here and there. Then one day, it hits you… Playing golf isn’t fun anymore, and going up and down stairs now feels more like a chore – because your knees just hurt all the time.

Yes, knee pain does become more common as we age – but not necessarily for the reasons you think.

People love to blame arthritis and “wear and tear” for just about everything. And while a previous injury or underlying arthritis might be present, they’re not always the primary culprits. What most people don’t realize – including dads – is that the root cause of knee pain is often mechanical. In other words, it has more to do with how your body moves (or doesn’t move) than what’s actually going on inside the joint.

Let me explain.

Your knees sit between your hips and ankles – two areas that are meant to move a lot and absorb shock. But if the hips or ankles aren’t doing their job properly (which is surprisingly common), that stress has to go somewhere – and the knees usually pay the price. Over time, poor mechanics can lead to pain, inflammation, and breakdown of the joint. But here’s the good news – if the pain is mechanical, it’s very treatable – and sometimes even reversible – all without drugs, injections, or surgery.

So why don’t more dads know about this?

For one, we’ve normalized knee pain – especially in men over 40. There are societal and cultural beliefs like, “You’re getting older, it’s supposed to hurt a little.” Or worse, “If it hurts too much, you can always replace it.” That kind of thinking is unproductive, unnecessary, and can even be dangerous. Yes, knee replacements are sometimes the right call – but far too often, they’re offered before the right conservative options have been fully explored. And with so many cutting-edge, non-invasive technologies now available that promote longevity and let you keep your original parts – dads should absolutely be exploring these options first.

But another big reason? Men – especially dads – tend to avoid asking for help. They’re used to being the fixers, not the ones getting fixed. Many try to “tough it out,” hoping the pain will go away on its own. Others pop ibuprofen or throw on a brace and carry on. But these strategies are just band-aids. They might provide temporary relief, but they don’t address the actual cause of the pain – and in some cases, they can even make things worse.

The real solution starts with a deeper understanding of why your knee pain is happening in the first place. Remember – 80% of all knee pain is mechanical in nature.

So if you or someone you love is dealing knee pain – here are a few important things to keep in mind:

  1. Rest isn’t always the answer.
    It might seem like common sense to rest an aching knee – but too much rest can lead to stiffness, weakness, and poor circulation. In many cases, strategic movement is far more helpful than immobilization.
  2. Pain doesn’t always mean damage.
    This is one of the most misunderstood aspects of musculoskeletal pain. Just because something hurts doesn’t mean it’s permanently damaged – and just because an X-ray shows “bone-on-bone” doesn’t mean surgery is inevitable.
  3. The site of the pain isn’t always the source.
    Knees often hurt because of a problem elsewhere – such as limited hip mobility, poor ankle mechanics, or even an undiagnosed problem in your spine. That’s why a full-body movement assessment is key to figuring out what’s really going on.
  4. Most knee pain is preventable – and fixable.
    With the right combination of movement-based therapy, strength training, hands-on treatment, and regenerative therapy – many people are able to not just reduce their pain – but eliminate it entirely.

So what does all of this have to do with Father’s Day?

If you’re looking to give your dad something meaningful this year, consider giving him a nudge to take care of himself.

Not with another gadget or tie – but with a shift in mindset. One that reminds him that pain isn’t something he just has to live with. One that encourages curiosity about his health, and reinforces that aging doesn’t have to mean giving up the activities he loves.

Because the truth is – most dads don’t want to sit on the sidelines. They want to stay active, strong, and capable. They want to travel, hike, golf, chase their grandkids around the yard, and keep doing the things that make life fun. And they can – if they learn to listen to their bodies and get the right kind of help.

So if the dad in your life has everything… except for good knees… Maybe this is the year to give him something more lasting than another toolset or polo shirt. Maybe this is the year to give him the reminder that his health is worth paying attention to. And that it’s never too late to move better, feel better, and get his knees back.

5 Tips for Wrapping Gifts Without Aggravating Neck or Back Pain

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If you’re anything like me – you’ve left your Holiday wrapping to the absolute last minute. And if that’s the case – there’s a very good chance you’re going to overdo it – and aggravate any existing neck or back pain you might have.

The good news?

There are things you can do to significantly mitigate the chances of your neck and back pain flaring up – and perhaps avoid it altogether.

Here are five great tips – and even a bonus recovery tip – to help you get through your last minute gift wrapping without aggravating your neck or back:

1. Create an Ergonomic Wrapping Station

The way you set up your wrapping station matters. Sitting on the floor or crouching over a low coffee table forces your spine into unnatural positions, creating stress on both your neck and back. Instead, wrap your gifts on a surface that allows you to sit or stand comfortably at waist height.

If you’re sitting, use a supportive chair along with a lumbar roll to keep your back and neck in their most natural position. For those who prefer standing, consider using an anti-fatigue mat to reduce strain on your back. Elevating your workspace ensures you’re not constantly hunching over, which is a common culprit for neck and back pain.

2. Don’t Sit or Stand Too Long – Move!

Sitting or standing in one position for extended periods can lead to stiffness and pain in your neck, shoulders, and back. Set a timer to remind yourself to take movement breaks every 20-30 minutes.

During these breaks, perform a few gentle stretches for your neck and back. Try rolling your shoulders backward, gently tilting your head side to side, or doing a seated spinal twist. Movement encourages blood flow, which helps reduce stiffness and tension. Plus, breaking up the task gives you a mental refresh so you can focus on getting your wrapping done instead of neck or back pain.

3. Use the Right Tools

The tools you use can make a big difference in minimizing strain. Opt for ergonomic scissors with padded handles to reduce stress on your hands and wrists. Tape dispensers are also a must-have to prevent repetitive wrist motions that can lead to discomfort.

If you’re wrapping on the floor, use a cushion to support your hips and lower back. For added neck relief, consider placing a rolled-up towel under your neck during floor session breaks to give it some relief and maintain its natural curve. These simple adjustments can help you avoid unnecessary strain while you focus on creating perfectly wrapped packages.

4. Check Your Posture

Poor posture is one of the biggest contributors to both neck and back pain. While wrapping, make a conscious effort to:

  • Relax Your Shoulders: Keep them down and away from your ears to avoid tension in your neck and upper back.
  • Maintain a Neutral Spine: Whether sitting or standing, ensure your lower back keeps its natural curve.
  • Align Your Head: Avoid craning your neck forward. Bring the gift closer to you instead of leaning toward it.

These small posture corrections can go a long way in keeping discomfort at bay and ensuring your body feels great long after the wrapping is done.

5. Spread Out Your Wrapping Tasks

Rather than saving all your wrapping for Christmas Eve, try wrapping a few gifts at a time over several days. This approach prevents prolonged periods of repetitive motion and reduces the overall strain on your neck and back.

Now – if you HAVE waited till Christmas Eve to wrap your gifts – then ignore this tip and move on to your bonus recovery tip 🙂 

Bonus Recovery Tip: Treat Yourself to a Little TLC

Even with the best precautions, some muscle soreness and tension might still sneak in. Combat this by treating yourself to recovery techniques like foam rolling, deep breathing, a good stretching session, or one of our Regenerative Therapy Sessions! 

And if your pain persists or worsens – don’t ignore it. Seeking advice from one of our mechanical pain specialists can help you address the root cause or your neck and back pain and prevent it from becoming a much bigger issue that impacts more than just wrapping gifts.

Live near Portsmouth, NH? Connect with one of our mechanical pain specialists by clicking HERE!

Dr. Carrie Jose, Physical Therapy Specialist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH and writes for Seacoast Media Group. If local to Portsmouth, NH and looking for help – request a FREE Discovery Visit with one of her Specialists by CLICKING HERE.