3 Exercises to AVOID with a Meniscus Tear

[@kteam4u]

To get straight to the point, go to 6:15 - 10:30. You’re welcome

[@cb5284]

Thanks a lot

[@ArisTrainingxo]

Understanding the anatomy is super important

[@a.joseph4233]

I agree...too much bullshit before 6:15...good job!

[@ArisTrainingxo]

@@a.joseph4233 if you focused more maybe you wouldnt of torn your meniscus

[@biancalord488]

@@ArisTrainingxothey still won’t understand after explanation

[@lauralewkowicz7793]

After watching alot of bad advice on this subject, You are the only professional with sound, safe advice. Thank you.

[@IronWafflez1]

Tore my miniscus a couple months ago and I find his videos the most helpful and clear on YT.

[@rahulsalve2186]

Now How are you? ❤️

[@llusory_World]

💖6:15 Ex 1 to avoid is pressing down of knee with lifting up of the lower leg. 6:40 Ex 2 to avoid is deep squats. 9:15 & 10:00 Ex 3 to avoid is lateral lurch

[@othelo-ej7kj]

but that is what specialists recommend, and also the 1st interdicted exercise,,,pressing a towel unde the knee,,,etc

[@iidatv9642]

Thanks for making it clear for me😊

[@theresathompson2270]

Been struggling for 6 mths , I am 54. Physio helped after 6 mths of physio I stopped quad excercises you showed as that was suggested and I found irritated my knee. it was better after 6 mths but then my physio added squats to my excercises telling me to go down as far as I could and if I felt pain transfer weight to other leg! … and then stretching in a lunge to stretch inner thigh! I stupidly tried both and 1 week later I felt a sharp pain in my other leg and have been off it for ten days due to pain and swelling. X rays that were ordered before my most recent injury show no arthritis so seems I had a damaged meniscus all along and now have one in my other knee,🥲 no faith n my nhs physio anymore. I will start your excercises when swelling goes down. Such a shame nhs won’t do mri for these injuries without a request from orthopaedic, when waiting times are 6 mths on average. Thank you for your videos. Gives me hope.😊

[@bananadave]

Superb video. He knows what he's talking about. Wish I'd watched this a year ago when I tore my meniscus.

[@HT-Physio]

I'm sorry to hear about your injury, I hope my channel is able to offer you some support during your rehabilitation!

[@joanlashley4246]

I am recovering from meniscus tear surgery and I agree with you not doing deep squats. Slight ones do not hurt.

[@fast444wd]

So glad I watched this! I got kicked in the R. knee by one of my horses over 20 years ago, just did the RICE routine, no xray or anything and it seemed to heal ok even though it was hugely swollen. About 10 days ago I tore the anterior medial meniscus in that same knee just planting and twisting going down some stairs (there was a loud crack and intense pain) and I suspect more damage was done to my knee than I suspected at the time. Did the RICE routine again and saw a physiotherapist 3 days later and one of the exercises he recommended was the first one you said not to do, so I'm going to see if I can do other exercises to strengthen my quads. I also have patella baja and am having knee cap pain (it's sticking) so it's been tricky trying to find exercises to do that help and don't make things worse. I've started short workouts on my stationery bike and am walking pretty well with just a little pain, but my knee is clicking a lot and still feels a bit unstable, especially going downhill so I'm just using walking poles and being careful. Thanks for your great video, I like how short and clear your instructions are, and that you also make it clear that each case is different and some of those exercises might be ok in some instances. I'm going to share the link to this video to my friends, as meniscus tears are so common in my age group.

[@ritageorge2348]

I am checking in on last weeks video on meniscal tear. IT WORKED, l had to make my old dog a step to get in the car. Twice a day l had to move it, put it away and repeat once or twice more. EVERY time l moved this damn step with my foot, 90% my left foot…..and that was the knee in question. Only eight days in and my knee is great. I would shuffle the step alongside the open door, then shuffle it back out of the way, all the time using my foot. I thank god l watched that particular video as that day my knee was in dire straights. Thank you Will. I still can’t believe l was doing something so simple yet it was also so harmful. Eternally grateful. 🇦🇺❤️🇦🇺

[@angelhebb4655]

I used to move things around with my foot all the time and now recently learned this can contribute to wear and tear on the miniscus. It's too late for me so I have tried to tell the young ones in my family when it comes up but I remember my mom trying to tell me things would go in one ear and out the other. Now at 51 I'm like, yes mom, you were right.

[@newzealandar]

Glad found your channel. Very helpful and informative. Working on my meniscus tear now. I hope you’ll make videos of food to strengthen meniscus and food to avoid.

[@ritamazzella7217]

Thank you so much! I have a tear in both my knees 😩so painful! Thank you so Much about the three movements that aggravate them everything you said is completely true 🥹!

[@johnk.atchley5079]

I am 82, have played golf for over 60 years, used to be a jogger, and was active going to the gym from 1985 until 2020 when Covid shut that down. I recently have had severe pain in the right knee. Saw two orthopedic surgeons, had an MRI. In the medial meniscus I have diffuse intrasubstance degeneration with a horizontal flap tear involving the undersurface of the posterior horn extending into the posterior aspect of the body segment, and an associated 0.5 cm flap interior to the body in the medial gutter. In the lateral meniscus, diffuse intrasubstance degeneration throughout with free edge fraying and small horizontal tear of the mid body segment. So no traumatic tears like a bucket handle. But a great deal of pain. I could do arthroscopic surgery to smooth and shave the meniscii, but have opted not to because I am seeing increasing comments by orthopedic surgeons that while such surgery is indicated for traumatic tears, it is not considered to be of much use for people over 70. Removal of meniscal tissue can thin the meniscus and separation between femur and tibia and lead to osteoarthritis. Conserving meniscal tissue is considered more important. I will see a physio therapist, but it takes six weeks to make an appointment where I live in Montgomery County, Maryland. Thus the advice of professionals like yourself has been extremely useful. I have watched many hours. I have also watched many hours of professional medical lectures on how to read an MRI of the knee. In addition, I have read several serious medical research reports on advances in possible ways to regrow and regenerate meniscal tissue. It is difficult because the menisci are actually very complex structures, not just some kind of rubber like pad akin to a door stop, with three zones of vascularization, and different cellular composition in each zone. I have seen the extension exercise you caution against in almost every therapy video. You mention strengthening the quadriceps. One therapist placed particular emphasis on strengthening the VMO muscle (Vastus Medialis Oblique), one of the four muscles in the quadriceps that helps stabilize the knee, noting that it can begin to atrophy in just 24 hours from lack of use. Would you recommend doing the exercise to activate the VMO and other quadriceps muscles but starting with a larger roll under the knee so that the leg can be partially extended but not full locked? Alternatively, I think one can sit on the edge of a firm bed or a massage table and let the lower leg hang down and then raise it but not extend it fully. Your 70% squats also activate the VOM muscle, do they not? Pain is also a problem. It is the worst pain I have ever had, and I have undergone two dislocated shoulders in high school football, a pilonidal cyst operation (where removing the packing after it healed was hell but just for a minute), a colon cancer operation, and a quadruple heart bypass operation. It becomes depressing and tires you out. I did not want to have cortisone shots as I fear they can weaken tendons. I don't think that physical therapy deals with pain, only with regaining strength and mobility. No one seems to give any advice on how to reduce the pain except to take a NSAID and I use only Tylenol. I see you have another video on knee pain so will check. Finally, and I apologize for the length but maybe my comments and questions can help others suffering the same thing. I am desperate to return to playing golf. That does involve some rotational force on the knee, as you well know. I have begun to read and study some ways to modify the swing to lessen compression and rotation forces on the knees and allow the feet to turn rather than being planted in the ground with cleats. I think biomechanical experts in university and other athletic departments are beginning to look at this more closely. Ironically, I have in fact gone back three times to an indoor practice bay with launch monitor and found that swinging a club cause little or no pain, certainly less than walking or getting up after sitting in a chair for a long time. Perhaps there is hope.

[@RBD-by7kn]

I’m in Montgomery County MD too! Must be an epidemic. Just happened. Argh. Nice video. Deciding on surgery or not. Big tear during recent bball game. Concerned about getting back on the court and the golf course.

[@susanworthington8167]

Have you investigated Prolotherapy, and specifically, Platelet Rich Plasma therapy which is the base Prolotherapy solution with your own platelets spun out of your blood and added. Prolotherapy is a sugar solution with a numbing agent added (like lidocaine or such). They inject it into ligaments and tendons and your body reacts by laying down collagen, this tightening up the joint. They can even take stem cells out of your fat, and add that to it also. Helps very much with pain relief, even arthritis. Not just knees, but anywhere. Something to investigate. Generally I do not think it is covered by Insurance. But it healed my knee in one session, missed one day of work, instead of a 6 week surgery, which may or may not fix the issue.

[@YepStillMe]

Wow! I just looked this up and saw 85% success rate in some cases. Thanks for sharing this; I never heard of it before. ​@susanworthington8167

[@bruceb5481]

​​@@susanworthington8167Prolotherapy works wonders BUT it is an art. Some practioners are vastly better than others. I had amazing results with a doctor who has since retired and -0- results with 2 others.

[@KathyBGood]

It's mind-boggling to me that you would think an incredibly long comment w a minute description & report of your own personal meniscus tear, your own lengthy personal health history, and detailed attempts to engage in a sport you enjoy is something helpful. I do see many who liked it, but I found it to be inconsiderate to have me scrolling , scrolling, scrolling down to get through and past it. That said, I do hope you are healing well & back to enjoying golf.

[@beverlyrhame3692]

Thank you so much for those three tips, your advice makes perfect sense to me. I was given the first two to do and always have pain I am indeed grateful for these tips.

[@tekannon7803]

Thank you for the advice. I am going to start swimming this week to see if it will help reduce the pain.

[@smack6030]

I have two tears from an incident having to lift an 80+ pound dog and move away (attacking my dog). All three of those movements KILL my knee. Can do most other movements without trouble. Thank you so much for this video!!

[@JohnnyZenith]

Brilliant. I've been told to do all the wrong exercises for weeks.

[@trishwest1809]

Thank you Will for educating on the exercises to avoid. Great demo with props. This was probably the problem when doing side lunges in an exercise training program, just setting one up for aggravating an already damaged meniscus. Many thanks !

[@neelimanakil5584]

Very informative video. Im from India and has had medial root tear of meniscus surgery on my left knee six weeks ago.

[@medicinenews4351]

Bhai meri bhi same yai problem hai kya aap ab theek hai pls reply kijiye

[@texluh]

The flat foot exercise was given to me - ie turning the sole of the foot to face the medial, using a band or cable. Seated - hovering the foot above ground - very hard to avoid slightly twisting the knee. Just one example of the exercises given to me by the NHS physio, one or some of which aggravated my injured miniscus. I've eliminated them all and will build up from 0; the build up part of this is thanks to this video. Also, the 'weak glutes' assumption is a bit of a big assumption. I'm a life long heavy lifter with squats and leg press, and in my case the squat very much targets my glutes. Having said that I hadn't squatted in years. I will do them (for glutes) just to cover this. I'm not sure I need to only go 70 degrees. If parallel to the ground is 0 and straight legs are 90 according to your demonstration, then perhaps 30-40 (as opposed to a deep squat which as deep as thry can go is 0 for some and - 30 for others) might suit me.

[@wimala8576]

Can you please let me know which exercise should do thank you

[@ongalicia487]

I had meniscus tear 3 years ago and did a surgery. Thank goodness only 1 exercises that’s the first one of your avoid list prescribed by my physiotherapist which I seldom do. Nowadays I do quadriceps strengthening exercises with weights on my ankles which helps me to walk better.

[@trisha79]

I'm in terrible pain, will try those exercises

[@Belmiciotto]

I’m an active 65 year old woman and tore my medial meniscus playing tennis. The PA recommended arthroscopic surgery. I don’t have osteoarthritis so does that mean the injury is acute? It happened 10 days ago. He said nothing about trying PT first. I ordered your book from Amazon just now. Hopefully I’ll be able to avoid surgery. Thank you for your video and advice!🌻

[@kamaroonrasheed7238]

I applied a non steroidal cream on my lateral meniscus which was hurting by pressing on the injured part. It hurt so much. I realised that simply applying it without pressure saves a lot of pain and recovery is faster.

[@jayanthidianagnanapathy1101]

Thank you for this video. I agree. These exercises don’t help me at all and are not even doable. Often cause more pain. It’s helpful to know that these can be avoided and for the better

[@najatel-khairyq4618]

Thank you that was very helpful

[@mahmoodalam8067]

I'm 64 and due to fast bowling I felt pain after a month, MRI shows grade 3 meniscus, I'll follow your advice to avoid operation. Thanks

[@HT-Physio]

I'm sorry to hear about your injury - I hope my guidance proves beneficial for you!

[@nitinkumarbeepin7745]

You're 100 % true solution for meniscus problem.

[@acornsucks2111]

Long winded type.

[@medicinenews4351]

Are you sure for meniscus problem

[@arthurjeremypearson]

4:51 fully straighten or full flex or twisting. Esp. Load bearing Inner range quad Deep squat Lateral lunge

[@coffeefortwo2718]

Thank you for showing us what not to do👉🏼now do you have exercises that we should do? Did I miss it and you gave a recommendation or a link to learn more? That would be very helpful!

[@GrumpyOldEd]

Thanks Will for putting it sensibly and clearly.

[@sheiladewhurst-taylor248]

3 weeks ago I hurt my knee the worst pain ever. X-ray shown osteoarthritis. Said I would need MRI for miniscus tear, so instead we can treat you as if you have one. I was told not to work quads just glutes

[@jok5497]

Anything for compound meniscus tear, without surgery?

[@judee.baland6526]

Glutes that are weak ruin knees and hips. They always say work the quads but glutes are the problem much of the time.

[@xiamengbaby]

What exercises are good for glutes?

[@JR6191947]

This is a very selective cause A bad fall can damage the knee of a physically fit person

[@jamesfahy9954]

​@@JR6191947selective sure but not uncommon

[@lucillachan1712]

Thanks for the useful advice and clear demonstration.👍👍💪🏻💪🏻

[@JLGrant-rp3ke]

So what sports/ exercises do you recommend for someone with an old meniscus tear? Partial deep squats, okay. Avoid kneeling? Split squats?

[@jebmartin2968]

Ok I'm out. So don't twist it extend it or bend it? Thanks for the advice.

[@lottajensen7546]

Thank you, I will try this.

[@roofingwexfordrooferwexfor108]

Is cycling a good idea with torn meniscus

[@veraAdriani-zf9bh]

How about deadlift? Is it ok Doc?

[@richardfile4001]

Thank you Will. Another useful video.

[@sharonlindeback117]

Thanks Will, very clear advice

[@agofficial1]

Is it a tear if you have pain putting pressure on your knee when running or going up the stairs?

[@232.vaddadiroshan2]

Can i do regular lunges with a meniscal tear?

[@TheKsr123]

I am confused. When my arthritis knee locks, I am advised to press the knee down.

[@DanielSmith-fm4fs]

What about reverse lunge ?

[@robertqueberg4612]

Thank you for your insightful advice. I have been carrying a torn miniscus with me, since i got kicked in the knee by a horse (15 yrs.) that i had been vetting. With the advice that you presented here has given me some connection about ways to lift and turn, as well as walking. Thank you.

[@HT-Physio]

I'm so sorry to hear about your injury that must have been incredibly painful - I'm pleased my video has been able to offer some guidance to help you manage :)

[@sapbangalore04]

Inner Range Quad push is a Big NO , unfortunately it is bad for vertical meniscus tears

[@leonar79]

Great informative video, I had an M.R.I showing complex meniscus tear rt.knee. And had been doing the exercise that you recommended avoiding (laying on my back and pushing my knee against the floor, ) Recently stopped and pain has mostly settled. Do you have any videos on how to treat calf strains (gradual onset) ? Thanks much !

[@xiamengbaby]

I was just given a similar exercise to do by my PT yesterday. Straighten my leg until it feels like the back of my knee is driven into the surface I'm lying on. Then with toe pointed toward me, slowly raise the entire leg until I reach the point it starts to be uncomfortable. After doing the exercises the prescribed yesterday, my knee felt worse today.

[@othelo-ej7kj]

but that is what the doctor recommended to me,,,,,,@@xiamengbaby

[@rit20095]

How r u now? Even I have complex medial meniscus tear

[@luckyankraj]

Does this also apply for post meniscus repair rehab ?

[@francescag6889]

When you recover is the elliptical okay to use?

[@corneliusvandenbroek8088]

Very informative 😊thankyou

[@mareejennings4485]

Excellent advice

[@alysmarcus7747]

Thankyou!!

[@loves2singh]

Good Info but what exercises should be done? Specifically for lateral bucket handle tear. T y

[@SassiLassi]

I have damaged my left knee (behind the knee). How do I know if it is an hibiscus tear?

[@ashleykennedy2824]

So, for the first exercise to avoid you say that you still sometimes recommend it for people with a tear if you've assessed that it won't cause further damage for that person. How do you assess that? Because I've done this exercise a few times in the last few weeks and full extension of my knee like that feels soooo good. I don't want to do anything that may cause further damage but it feels so dang good.

[@margaretgreason1785]

Mine pops every time I walk on my right knee. I twisted my knee 3 months ago and it’s still not better.

[@Smolbawyk]

Are knee injections recommended at 36? My family doctor told me it is too early to start them now is it true??

[@allanmitchell4664]

I do have a tear in my left leg. I've had it for 3 yrs. Problem is still there. What should I do to get it better?

[@dapukejuice]

Other than the shallow squat what are some good exercises to do for a lateral meniscus tear?

[@privatetatum]

Hello! Thank you for your informative videos! What supplements, if any, are effective at increasing collagen and or hydrates the joints?

[@lamujermaslinda]

So is it bad to use those resistance bands?

[@AnaGarcia-wd2le]

What about running

[@tracypurdymartin]

Thank you again! And buying your book!

[@rohitsonawane5724]

Can I do leg extension in meniscus tear, I heard that if quadriceps are strong enough then it will support the leg movement and reduce the pain

[@bdlc592]

Thank you!!

[@Xine88]

Does stretching the adductor muscles from a seated position with the legs out at an angle in front of you, and lowering the torso left, right, center cause aggravation or is it just when standing as you're bearing weight on the knee joint?

[@elisabethantoneolsen7206]

I have a knee issue thats causing Baker Cyst - any tips for treatment/exercises. Thank you in advance:)

[@michellesorensen7518]

That is my issues as well! 😢

[@sherischemenauer5296]

Are leg presses bad for healing a meniscus tear?

[@WJAlexander-o6t]

My physical therapist has me doing those first 2 exercises.

[@bernicejohnson4924]

With a root tear of the Meniscus, I walk the tread mill, is it okay to use the Elliptical after a Meniscus tear? Mine happened 7 months ago.

[@realTLC]

Very helpful video. Wondering if your future videos you could film including feet/foot positioning so it's even easier to see your full movement? Thank you :)

[@HT-Physio]

Hi there - I have recently started including this in my videos so I hope this can offer a better view during my discussions!

Fully straight knee aggravates the meniscus tear (horizontal tear). Right, then how to sleep at night? I mean, when we sleep we extend our legs fully????

[@Aparajith_]

Pillow under the knees. That's what my Dr suggested and it helps

[@leonardmayer2362]

How can you tell whether you aggravate a meniscus tear? If I carry a heavy weight and the force of weight is pushing through femur to meniscus to the tibia, then the presence of swelling and pain afterwards even the next day may be proof positive that you have aggravated your meniscus tear. If I do a quad set or quad set with leg raise then the presence of swelling indicates that you aggravated your meniscus tear. If you a deep squat or lateral lunge then the presence of swelling indicates aggravation of meniscus tear. I can’t do a mri or x ray to see the pinching of meniscus. But would the lack of swelling indicate that you have not pinched your meniscus to an extent that causes impedance of meniscus repair?

[@carolynderricks3226]

Thank you so much! My injury is over a year old and still is painful at times but I’m determined to avoid surgery at all costs! This info should be very helpful! Actually I intuitively came to similar conclusions about avoiding deep flexion of the knee, esp when going upstairs or carrying extra weight. Your video just validated my theories! What do you think of bicycling since that also flexes the knee? I’ve carefully resumed biking but I’m avoiding running! Thanks and cheers!

[@4mykids.]

My orthopedic doctor recommended cycling

[@josegerardosolisvenegas879]

Súper util!!!! Muchsimas Gracias y felicidades por el video !!!

[@maryacaron635]

What about leg presses with weights?

[@bluewren2]

Thank you appreciate your advise very much❤

[@HT-Physio]

Very happy to help!

[@TaylorGIrard11]

Questions if you're still monitoring this! If there is a posterior tear, then does that mean maximum extension exercises are ok and less flexion exercises because it would be putting more pressure on the front of the meniscus where there is no injury? And again, if the tear is in the front, would that mean more flexion exercises would be ok and extension exercises not?

[@manojjain7120]

IMPRESSION:- MRI study of right Knee reveals Partial tear (Grade II) of the anterior cruciate ligament with mild synovial effusion knee joint. Bucket handle tear medial meniscus.

[@dustinvannoy6680]

Brother I wish all physios were as knowledgeable as you. It's no wonder I aggravated my knees.. Was following knees over toes guy...smh

[@HT-Physio]

I'm sorry to hear you have received some unhelpful advice in the past - I hope my videos can offer some clarity to support your knees :)

[@AP-nx6xo]

Thank you ❤

[@tvleaker1]

Meniscus tear here, not bad enough for surgery. my Dr. says I can play golf, but I think the twisting motion of my left knee is what keep aggravating the tear, maybe even the cause. can't find much on golf and meniscus tears. thoughts?

[@musicmeister1313]

switch to right leg maybe?

[@maresesecades]

What about adduction /abduction machine in the gym?

[@stephanieclark8183]

Wow. 😮Oops! Thank you so much...

[@melaniejwaxman]

This was really helpful because I've been experiencing discomfort in both knees, not just doing weight bearing exercises, but also stepping laterally. Now I'm fairly certain I know why.

[@HT-Physio]

It always helps to settle our minds when we understand what's going on in our bodies and what may be causing us pain, so that we know how to move forward

[@paraschivasoare2426]

Hello, do u make personalized progam exercise?

[@ravireddy5068]

Great information

[@MunaPadhy-w4e]

Sir i am from india . I fell from bike so mu knee is getting knocked so i feel uncomfortable for walking and sometimes on walking . Now i am under the surveillance of my orthopaedic doctor and doing some phytheropy exercise also . Is meniscus is curable?

[@Xtina2525]

Yes, meniscus tears do heal. 😊 Look up some exercises for it.

[@eddy_creative]

Good video, but how about you also show exercises (apart from lying down at pushing your knee into a towel) that CAN be done in the gym? unless. missed this in the video.

[@nosheenhaiderccbfcl1276]

Thanks for making our lives less miserable.

[@laremabella]

Is stretching hamstring ok with meniscus tear or bad knees?

[@blackcatsarenopussies]

Don't lock your knees. Keep your knees bent and lean forward. Sort of a Romanian Deadlift without weights. Hinge from hips and touch your knees or your tibial with your palms, that should give plenty of stretch . With bent knees you will stretch both hamstrings and glutes. Let me know how it worked. Suggest doing repetitions, much like a dynamic stretch instead of a holding stretch especially with cold muscles

[@laremabella]

@@blackcatsarenopussies ok thanks 👍🏻

[@jennalynn1918]

Do you believe a complex tear In multidimensional can be healed without surgery????

[@hemingtonnest934]

Hi Dr. I waa diagnosed with medial complex meniscus tear 6mos and the doctor said stop high impact exercises,, at the moment i do some light weight and do some squats with light weights, 6kg, 50percent deep), i dont get the pain anymore in comparison to early months of having it..should i discontinue my squat? Thanks (btw my case dont heal so doctor said ot needs surgery? Thanks

[@dorothykramer3686]

What are other exercises one can do with a partial or complete meniscus tear than the gentle squat you demonstrate in your video? Also, I ride my peloton with I’m told the most catastrophic of all complete tears and it doesn’t bother me but I can no longer wear my pretty arched heel shoes. I’m holding off on gel injections or treatment as per an Orthopedic at Mayo for time being since I only have pain if, as you point out I do those 3 movements one needs to avoid. Hoping the 3D and nano knee surgeries just continue to advance so by the time people like me need the surgery can walk right out of it.

[@yayin43]

I injured my knees in the gym. My trainer keeps having me lift heavy weights until there’s a time it builds up fluid in my knees. So painful. My orthopedic doctor told me to quit doing it.

[@deepakchopra7986]

Get done your MRI As soon as possible

[@bonneybrown6275]

He’s correct . Stop them

[@sapbangalore04]

You are correct , Inner Range Quad push is a Big NO ; as it is bad for vertical meniscus tears

[@HunterRussell]

If I squat heavy and it doesnt hurt my mensicus can I still do it?

[@totallyraw1313]

Will, when doing exercises to recover from a meniscus tear, should all of them be done within the pain-free range, or is a 1-2 out of 10 on the pain scale ok?