If you think about your joints like a tire’s tread, where the more mileage you accumulate, the less tread you have, you would be dead wrong. The term “wear and tear” does not apply to us. Instead, our bodies are more about “wear and repair”.  

There are two ways to address pain: Protect or Expose. Protect works for acute injuries or right after surgery, but for chronic pain (long-lasting pain), the evidence suggests that exposing tender joints and muscles to progressive resistance can build resilience.  

Many studies have validated the benefits of exercise to manage degenerative changes, including worn-out menisci. There is a program called GLA:D (Good Living in Denmark), where degenerative knee and hip pain is very successfully managed with exercise and education.  

If you have worn-out menisci and pain, it doesn’t necessarily mean that you are experiencing pain BECAUSE of your worn-out menisci. A study looking at 115 sedentary adults found that 97% showed abnormalities on MRI, so it would be more surprising if imaging didn’t show normal, age-related changes, like wear in the meniscus. 

This information is not medical advice, but as a physical therapist, I suggest having an evaluation with an orthopedic surgeon or a PT (cough cough) to see what strategies may be available to keep you participating in F3. And remember to modify if necessary! 

“Hooker”, Albert Kaplan, Physical Therapist

This post is opinion and does not constitute medical advice.