Ask Our Coaches: Running With A Root Meniscus Tear
Question
A veteran, 68 year-old male triathlete sent the following question for our coaches after reading the last issue of the Senior Triathletes newsletter:
“Trying to get in shape for a 70.3 but have a torn meniscus root. Training ideas? Hoping to hold off total knee until fall and able to run some, bike and swim not affected. Injury hasn’t stopped me but slowed down. I am 70 and have done 6×70.3s and 2 fulls. Long time runner.”
Coach Jenn Reinhart’s Reply
Terry passed along the question you sent through the SeniorTriathletes.com website about continuing to train and race triathlon with a root meniscus tear. While I’m not an orthopedist, but I do have extensive experience with knee injuries—both personally and with athletes I’ve coached.
Over the years, we’ve worked through ACL tears, meniscus tears (including a root tear), MCL tears, patellar dislocations and fractures, and even total knee replacements. A root tear is a serious injury, and it’s important to approach it thoughtfully.
First and foremost, make sure you have a strong team guiding your decisions: your orthopedist, physical therapist, and coach. With a compromised knee, it’s critical to avoid compensatory patterns that can lead to secondary injuries in the hips, back, or opposite leg.
A physical therapist can assess strength deficits, range-of-motion limitations, and imbalances. I’ve also found that a well-cushioned running shoe can be helpful—visiting a specialty run store to find the right fit is worthwhile.
Protecting Your Knee is Priority #1
That said, with a root tear especially, protecting the knee from repetitive impact is essential. In some cases, an untreated root tear can significantly increase joint stress and accelerate degeneration. Long-term knee health needs to take priority over any single race or season.
If swelling increases, pain escalates during or after workouts, or you experience catching/locking sensations, those are signs to reduce load and reassess. Symptom progression should guide your training decisions in close coordination with your medical team.
Strength and balance are at the top of the list to maintain your activities with a knee injury. Having a thorough strength routine to keep your hips, glutes, quads, hamstrings, & calves strong, will go a long way to helping your injured knee. Maintaining good balance and core strength are also important as we age.
Lower Stress Running Alternatives
There are several effective alternatives to running that can help maintain fitness while limiting impact:
1. AlterG treadmill or Lever system
Both reduce landing forces by decreasing body weight. AlterG treadmills are expensive but often available in PT clinics. The Lever system is a more portable and affordable harness option. If available, you can split a long run between supported treadmill running and outdoor running. For example, during a 2-hour session: 30 minutes outside, 60 minutes on the AlterG/Lever, then 30 minutes outside. This reduces total impact while preserving some specificity. When running outdoors, softer surfaces like trails or tracks are preferable to concrete.
2. Elliptical training
A great low-impact alternative. Many athletes use the elliptical for Zone 2 sessions. For quality workouts, you can warm up on the elliptical, complete intervals on the treadmill or outdoors, then return to the elliptical for cooldown volume.
3. Deep water running
Aqua jogging is excellent for maintaining run fitness without impact. An aqua belt can help maintain proper body position. The resistance of the water allows you to closely replicate run mechanics, provided you have access to a pool deep enough to avoid foot contact.
Consider Non-Running Options For Your Training Program
1. Rowing (erg)
Rowing offers strong cardiovascular and full-body conditioning benefits. Proper form is essential to avoid secondary strain. Many gyms offer structured rowing sessions similar to cycling interval classes.
2. Substituting bike volume
You can also trade some Zone 2 runs for additional bike sessions. Improving bike fitness can pay off on race day by reducing overall fatigue heading into the run.
Have Questions?
I’m happy to answer any questions about implementing these alternatives. I’ve used all of them in my own training over the past decade and have seen athletes successfully maintain fitness while protecting their knees.
Let me know how I can help.
Jenn Reinhart
512-762-7759
TriDot Master Certified Coach
USAT Level II Certified Coach
IROMAN U Certified Coach
Happiness is Moving Forward!
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Medical Disclaimer
This content is for educational purposes only and does not constitute medical advice. I am not a physician. Always consult your healthcare provider before making training or treatment decisions. You assume full responsibility for your participation in any exercise program.
