Your plica tissue can be torn as a result of any activity in which you forcefully twist or rotate your knee. Kneeling, deep squatting, and even bad form during lifting has been known to lead to a torn meniscus. Degenerative changes in older adults have also been known to lead into a torn meniscus. On the other side of the age spectrum, children are also at risk of developing plica syndrome, this is because kids play organized sports at such an early age, the same happens for active teenagers.
Plica syndrome is typically treated with noninvasive measures first. Physical therapy can help healing happen faster by strengthening the muscles around your knee in order to support and stabilize the knee joint. You may also be advised to wear arch supports or other types of shoe inserts to help distribute pressure on your knee better. If none of these measures help in relieving your pain, surgery may be required. It is very much possible to repair a torn meniscus, especially the younger the patient. Regaining original mobility will take some time, and it is vital to do daily exercises that will help increase knee strength and stability.
Always be sure to warm up before engaging in any sort of physical activity. Preventative exercises can also be very helpful, making sure to keep each muscle group stretched and exercised. Always wear the right type of shoes, and never increase the intensity of any activity by more than 10% a week. If during an activity you feel pain or tightness in your knee. Do not try to play through the pain.