Signs of Meniscus Injury: 3 Self-Tests for Knee Health

Your knees do more than just bend and straighten—they are central to your movement, balance, and athletic performance. One of the most common but often overlooked injuries is damage to the meniscus, the shock-absorbing cartilage in your knee joint. Whether you are an athlete or someone who enjoys active living, early detection of meniscus problems can prevent long-term damage.

So how do you know if your meniscus might be at risk? Here are some early warning signs and three simple self-tests you can do at home to check your knee health.

Common Signs of Meniscus Injury

• Clicking or popping sounds when moving the knee
• Pain when squatting, twisting, or climbing stairs
• Swelling that develops hours after activity
• Stiffness or difficulty fully bending or straightening the leg
• A feeling that your knee might lock or give way

3 Self-Tests for Meniscus Health

These tests are simple and safe, but stop immediately if you feel sharp pain. They are not a substitute for medical diagnosis.

1. Squat Test
Slowly perform a deep squat. If you feel sharp pain inside or outside the knee or hear clicking, it may be a sign of meniscus irritation.

2. Twist Test (McMurray’s-inspired)
Lie on your back and bend one knee. Gently rotate the lower leg inward and outward while slowly straightening your knee. Clicking, catching, or pain could suggest a tear.

3. Step-Down Test
Step down slowly from a stair or low platform. Watch for knee instability, wobbling, or pain during the motion, especially on one side.

What to Do If You Notice Symptoms

• Rest and avoid high-impact activity
• Apply ice to reduce swelling
• Use a knee brace or compression sleeve for support
• Consult a healthcare professional for proper evaluation

Takeaway
The meniscus plays a vital role in knee stability and joint protection. Do not ignore discomfort or warning signs. Regularly checking your knee’s range of motion and strength helps prevent more serious injuries over time.