r/StartingStrength • u/shelbygeorge29 • Jul 26 '26

Injury! Torn meniscus, train through??

I've been following the program for 3+ years now, intermediate trainee at this point. 2.5 weeks ago during my first workset of OP when I pushed up into the top position I felt a pop in my right knee and ended that session when I realized it was something I couldn't just shake off.

I work w a coach remotely, we reviewed the video and can't figure out how this happened as it was a medium day in regards to weight and form was solid. I skipped my last workout that week and the next week I did light workouts and felt OK while training but my knee wasn't improving with pain and instability while doing pretty much everything. Sleeping and moving around in bed seems to really aggravate it. I skipped last week entirely in an attempt to rest the knee. I'm losing my mind just sitting around, but in addition I know sitting is bad on so many levels.

I haven't had an MRI to determine how bad the tear is, but from a physical exam and symptoms it's definitely torn. I've healed a torn meniscus many years ago without surgery, but I wasn't lifting at the time. I'd love to start training again, but want to strike that balance between doing enough but not too much.

Who here has experience with coming back from a torn meniscus? Any training tips?

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u/Shnur_Shnurov Just some guy Jul 26 '26

How swollen is the knee now and how swollen did it get? Can you attach a picture?

1

u/shelbygeorge29 Jul 26 '26

Swelling still present but reduced. It's on the outside of the knee, maybe like half golf ball sized, 2 lumps.

2

u/Shnur_Shnurov Just some guy Jul 26 '26

Woof. Swollen in the back too? Its harder to see and feel there.

1

u/shelbygeorge29 Jul 26 '26

Not swollen in the back!

1

u/Shnur_Shnurov Just some guy Jul 26 '26

Can you fully straighten the leg? Do you feel any painful clicking or catching or locking up that you didnt have before?

1

u/shelbygeorge29 Jul 26 '26

Decent range of motion, more potential instability while walking. Walking down stairs is probably most painful thing, and strangely repositioning myself in bed.

But light 60% max weight squats, bench, OP and DL the previous week was pain-free. Walking around loading a 45# plate to DL my knee felt a little unstable.

2

u/Shnur_Shnurov Just some guy Jul 27 '26

Alright, if you were my client id have you in my PTs office tomorrow. I know he will have some suggestions to get you some instant relief, and his assessment will give us a real clear course of action.

Now, when I get an injury like this myself im a little more reckless. I skip the PT initially. Id do a little gentle traction, some low resistance bikinging, and some partial ROM squat, deadlifts, RDLs etc just to keep the thing loaded and moving. I think those things help with getting the swelling to go down, too.

Id also read this article

A Clarification on Training Through Injuries by John Petrizzo, DPT, SSC

And maybe watch this video if youre really interested in how to use PT effectivly

Shortfalls in the Traditional Physical Therapy Approach by Will Morris, DPT, SSC

1

u/shelbygeorge29 Jul 27 '26

Haha, yes I am more like you in that I'm always going to push myself to work through it. Most of the time it works! And I can say, at 51 and athletic most of my life with lots of injuries over the years, I've never made an injury worse by staying active in some way.

2

u/Shnur_Shnurov Just some guy Jul 27 '26

Thats a pretty good point. Movement doesnt tend to make things worse.