Meniscus discomfort (catching or stiffness when squatting or going up/down stairs)

1. Origin of Meniscus Discomfort
The meniscus is located inside the knee joint, acting like a cushion to distribute pressure, enhance stability, and absorb shock. When the knee bears load in a twisted position (such as turning, downhill running, or squatting), with long‑term overuse, or when hip and thigh stability is insufficient, the meniscus may be compressed or pulled, leading to irritation or micro‑injury. It’s not always a single sprain—sometimes repeated small stresses accumulate, gradually creating a “catching or stiffness” sensation.

2. Warning Signs: How Does the Body Remind You? Common situations include:

• Catching or stiffness in the knee when squatting, standing up, or climbing stairs

• Local pain or blocking sensation during deep knee bends

• Feeling that something is “off” inside the joint, though swelling may not be visible

• In severe cases, temporary locking that requires straightening the knee to release If accompanied by obvious swelling or true locking, the problem is usually more serious.

3. Prevention Before Exercise Key points: Stability, Alignment, Avoid twisting.

• Strengthen thighs & hips: Train quadriceps, hamstrings, and glutes to keep the knee aligned and stable during flexion.

• Dynamic warm‑up: Do leg raises, lunges, and knee mobility drills before running to lubricate the joint.

• Avoid high‑risk moves: Reduce deep squats with twisting, sudden pivots, or unstable surfaces when fatigued; rest or lower load if catching occurs.

Summary: The meniscus fears “twisting while bending.” Prioritize stability over forcing through discomfort.