How To Run Safely After Meniscus Surgery

Is running after a meniscus surgery ok? If so, how can I run safely without injuring myself again?  The meniscus is the rubbery c-shaped disc that cushions your knee. We have two menisci, one at the outer edge of the knee and one at the inner edge.

If your meniscus tears, after examination by the doctor, you might need to undergo repair surgery. If you are a runner and have undergone this form of surgery, I know these two questions are the top of your list right now.



The work of the meniscus basically is to protect the joint from stresses placed on it from walking, running, climbing and bending.

Not a long time ago, I had a meniscus tear and I underwent a surgery. If there is something I love so much, it is running. After my accident, since I did not get enough information about meniscus injury and running, I decided to do some investigative work because I wanted to know if running after meniscus surgery is ok. This is what I came up with.

What causes tearing of the meniscus?


A torn meniscus mostly occurs due to some form of trauma which is caused by forceful twisting or hyper flexing of the knee joint.

This is indicated by knee pain, swelling, popping and the knee giving way.  If the tear is small and at the outer edge, this may be cured by simple home treatment. This type of tear often heals after a few days or weeks of rest.

If the tear is moderate or large at the outer edge of the meniscus, this has to be treated through surgery most likely. This kind of injury mostly heals well after surgery is done on it. There are worse tears which are taken care of by other methods, but today we are focusing on surgery treated meniscus tear.

Should you run after a meniscus surgery?


 This is a really important fact to know.  Yes, you can still run after a meniscus surgery. However, you really have to tone down on the intensity of your running. No more vigorous running as this may disrupt the healing process.

Here is a video from a doctor that you can refer to concerning the whole running process. 

Knee surgery can sideline your normal running for a number of weeks but you can be sure after that, it is completely ok for you to run. Before resuming your running, make sure you get approval from the doctor so that you do not do in too soon before complete healing.

Some of the benefits of running after the meniscus surgery include

  • Mild running restores the strength and mobility of your knee. This form of therapy has shown positive improvement in people affected
  • Exercising strengthens your leg muscles, reducing the bone stresses and consequently causing the knee to be dynamically stable.
  • After some time, it reduces the pain and inflammation, normalizing joint range of motion. Running also strengthens your lower limb and improves the knee-cap alignment.

Complications encountered during running after meniscus surgery 

  • Repetitive impact on the knee may cause it to swell a little bit more.
  • You might experience pain and swelling within the first week of running as your knee gets used to the new weight.

However, this should not alarm you as according to medic, this is completely normal after surgery.

The exercise should be kept light though as heavy running might tear the meniscus again, so keep it simple before impacting the full force. Now that we know it is safe to run after (way after) a knee surgery, let us look at safe ways of running after meniscus surgery.

How to run after a meniscus injury


This is a guideline on how to gradually recover knee injury and avoid re-injury and other injuries. After your surgery you should have enough rest, and then follow the guideline below.

  • Wrap your knee in a compression bandage or wear a knee brace. These products give your joint support while you run. They also reduce any fluid buildup.  
  • Start out on soft ground.  It is better to start jogging on soft grass or soft ground after about 3 weeks before progressing to a fairly intensive roads and trails after 6 weeks of repair...
  • Start by jogging first.  Start out slow with jogs until your knee gets used to the weight before breaking into a full run. Jogging helps strengthen your legs for the heavier stuff. After 12 weeks of repair you should be able to run normally.
  • Run on alternate days. According to here it is recommended to run on alternate days and do some other activities on your off days. After 3 weeks of doing this, you can go back to normal.
  • Ice your knee and use anti-inflammatory.  If your knee swells after running, it means you have overdone your workout a bit. Just ice your knee to reduce the swelling and reduce running for a while. 
  • Have some stretching exercises for your thighs and legs. This should always be part of your warm up procedure before running just to wake up your muscles. 

Compression bandages, knee braces and anti-inflammatory are important tools to have by after the surgery.


Now that you know running after meniscus surgery is ok, make sure you rest well first then start out slow on your running process. Always remember to take care of your knee. In case of further pain, visit your doctor for further advice.

 Visit to get some of the support tools I have listed above. Hope you enjoyed the article. Feel free to add more information, post comments and ask questions.

Bella Williams

Hi! I'm Bella. I love running. I write this blog to share everyone about running.

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