Have you torn your meniscus before? Then you’ve probably dealt with knee and back pain, especially when standing for long periods of time. Maybe you’re dealing with osteoarthritis or plantar fasciitis? One thing you could do to possibly remedy the situation is to use heel cup inserts. Heel cup inserts work inside of your shoes to help align and cushion your body to possibly prevent your sore knees, hips, and back.

Another way you could possibly help your torn meniscus is doing proper exercises to strengthen the joint and muscles around your injured knee. Some have even come back from a torn meniscus with a stronger leg and knee than before their injury. Using a criteria-based progression plan seems to be the best according to a 2012 NCBI study.

Resistance Bands

Using resistance bands are a great way to start building the area around your meniscus back up. When you make the muscles around the knee stronger, you’ll possibly become more stable and this could lead to less soreness in the knee, back, and hips. Often time’s knee problems can lead to overcompensation and subsequently could cause back and hip problems.

Simply doing side raises with resistance bands can help out a great deal. Also doing front and back raises could possibly make for a solid rehab routine. Once you start getting stronger and have moved up to the band with the most tension, then it’s time to do some light weights with machines.

Weight Machines

Now it’s time to find a leg extension machine and do lightweight leg raises; one leg at a time. Then, you can move over to a leg curling machine.  Again do this with very light weight and one leg at a time. Starting with little weight is important to decrease any possible likelihood of reinjuring your knee or to reduce the risk of a new injury. A new injury can happen while rehabbing a current injury when you overcompensate. So remember to keep that in mind and take it slow and steady.

Shoe Inserts

Lateral web insoles have been shown to fight against knee pain and osteoarthritis. There are several types of shoe inserts which can possibly be beneficial for you. It is best to try a few different types of these and find out which one is most comfortable and could provide the most benefit to your knee problem, while possibly lowering the risk of hip and back pain too.

Types of Inserts

Full Length

  • Cushioned Insoles-Designed as a general cushion, however not specialized to a specific problem
  • Arch Supporting Insoles-Said to be good for standing and or walking for long hours at a time
  • Heat Moldable insoles-These could possibly help overpronation; you heat them and they mold to your foot

Partial Length

  • Heel Cups-Made to provide shock absorption
  • Metatarsal Pads-Said to help for Morton’s Neuroma (tingling of toes and intermittent pain like a clicking heel)
  • Heel Lift-Designed to alleviate pressure on the knees and Achilles
  • 2/3 Length Shoe Inserts-Said to be best for low volume shoes like flats

Custom Orthotics

  • Functional Orthotic-Prescription inserts meant to align your gait to promote proper walking alignment
  • Accommodative Orthotics-Prescription inserts that are supposed to provide cushion for your knees and heels

Knee problems along with hip and back problems have been plaguing athletes and non-athletes alike for generations. With better medical understanding, fitness, and technology you can hope to reduce the risk of future problems or decrease current pain. You may simply feel a better mindset about the pain with your injury when using inserts. The fact of taking initiative and a step toward the possibility of healing faster or a reduction of nagging pain may do wonders for your mental state during your recovery period, or when dealing with a consistent or recurring knee injury. This may, in turn, help you physically too.

Consult your physician before using any equipment or starting a fitness routine or diet.


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