4 Rehab Exercises for a Degenerative Meniscus Tear

Today's video covers rehab exercises for a degenerative meniscus tear, which is the most common type of meniscus tear we see in physical therapy. The meniscus is a C-shaped tissue between your femur (thigh bone) and your tibia (shin bone). Each knee has a medial (inner side) meniscus and a lateral (outer side) meniscus. The meniscus is composed of water, collagen, proteins and other cellular elements.
𝐖𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧 𝐨𝐟 𝐚 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬? The meniscus is a shock absorber that helps optimize force transmission across the knee and protects the cartilage on the end of our femur and tibia. The medial meniscus is also a secondary stabilizer to the ACL as it can prevent anterior translation (forward shifting) of the tibia.
𝐃𝐨𝐞𝐬 𝐭𝐡𝐞 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬 𝐡𝐚𝐯𝐞 𝐠𝐨𝐨𝐝 𝐡𝐞𝐚𝐥𝐢𝐧𝐠 𝐚𝐛𝐢𝐥𝐢𝐭𝐲? Tears in the outer 1/3 of the meniscus have healing potential because there is blood flow to that area. However, tears in the inner 2/3 generally do not heal well as a result of poor circulation.
𝐃𝐨 𝐚𝐥𝐥 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬 𝐭𝐞𝐚𝐫𝐬 𝐧𝐞𝐞𝐝 𝐬𝐮𝐫𝐠𝐞𝐫𝐲? No. All meniscus tears do not require surgery. Surgery is indicated if you have mechanical symptoms such as locking. Otherwise, you should try conservative management first. This includes NSAIDs (anti-inflammatories), physical therapy, and finally, injections. If you fail conservative therapy and do not have arthritis, you may then be a candidate for surgery.
𝐖𝐡𝐢𝐜𝐡 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐬𝐡𝐨𝐮𝐥𝐝 𝐈 𝐝𝐨? Exercises that encourage knee mobility, motor control and strength can help to reduce pain and improve function.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for meniscus tears. Click the link below to learn more about my book. amzn.to/49ZHgrm
Reference:
Noorduyn JCA, van de Graaf VA, Willigenburg NW, et al. Effect of Physical Therapy vs Arthroscopic Partial Meniscectomy in People With Degenerative Meniscal Tears: Five-Year Follow-up of the ESCAPE Randomized Clinical Trial. JAMA Netw Open. 2022;5(7):e2220394. Published 2022 Jul 1. pubmed.ncbi.nl...
00:00 Introduction
00:34 What is a degenerative meniscus tear?
02:12 Exercise 1: Heel Slide
04:07 Exercise 2: Short Arc Quad
05:36 Exercise 3: Sidelying Hip Abduction
07:32 My Self-Guided Rehab Book
08:29 Exercise 4: Split Squat

[@RehabScience]

Today's video covers rehab exercises for a degenerative meniscus tear, which is the most common type of meniscus tear we see in physical therapy. The meniscus is a C-shaped tissue between your femur (thigh bone) and your tibia (shin bone). Each knee has a medial (inner side) meniscus and a lateral (outer side) meniscus. The meniscus is composed of water, collagen, proteins and other cellular elements. 𝐖𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧 𝐨𝐟 𝐚 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬? The meniscus is a shock absorber that helps optimize force transmission across the knee and protects the cartilage on the end of our femur and tibia. The medial meniscus is also a secondary stabilizer to the ACL as it can prevent anterior translation (forward shifting) of the tibia. 𝐃𝐨𝐞𝐬 𝐭𝐡𝐞 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬 𝐡𝐚𝐯𝐞 𝐠𝐨𝐨𝐝 𝐡𝐞𝐚𝐥𝐢𝐧𝐠 𝐚𝐛𝐢𝐥𝐢𝐭𝐲? Tears in the outer 1/3 of the meniscus have healing potential because there is blood flow to that area. However, tears in the inner 2/3 generally do not heal well as a result of poor circulation. 𝐃𝐨 𝐚𝐥𝐥 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬 𝐭𝐞𝐚𝐫𝐬 𝐧𝐞𝐞𝐝 𝐬𝐮𝐫𝐠𝐞𝐫𝐲? No. All meniscus tears do not require surgery. Surgery is indicated if you have mechanical symptoms such as locking. Otherwise, you should try conservative management first. This includes NSAIDs (anti-inflammatories), physical therapy, and finally, injections. If you fail conservative therapy and do not have arthritis, you may then be a candidate for surgery. 𝐖𝐡𝐢𝐜𝐡 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐬𝐡𝐨𝐮𝐥𝐝 𝐈 𝐝𝐨? Exercises that encourage knee mobility, motor control and strength can help to reduce pain and improve function. *My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for meniscus tears. Click the link below to learn more about my book. amzn.to/49ZHgrm Reference: Noorduyn JCA, van de Graaf VA, Willigenburg NW, et al. Effect of Physical Therapy vs Arthroscopic Partial Meniscectomy in People With Degenerative Meniscal Tears: Five-Year Follow-up of the ESCAPE Randomized Clinical Trial. JAMA Netw Open. 2022;5(7):e2220394. Published 2022 Jul 1. pubmed.ncbi.nlm.nih.gov/35802374/

[@tracylang4460]

I like how you are straight to the point, but you explain thoroughly. Thank you!!

[@RehabScience]

Thank you for the feedback! I was worried that I was talking too much in this one. Haha!

[@deejohnson827]

I've had issues with my medial meniscus in both knees the last few years. Thanks so much!

[@RehabScience]

I hope the exercises help you! The meniscus program in my book is much more comprehensive, if you need another resource. Here is an Amazon link for my book. a.co/d/j8oJBiT

[@Therizz555]

Thank you for sharing your knowledge!

[@RehabScience]

My pleasure!

[@lidiajakin6804]

I’m going to try these! Thank you

[@RehabScience]

I hope they help you!

[@akshayaramachandran5090]

Thank you for sharing new information

[@RehabScience]

My pleasure!

[@RB-nc8ml]

Спасибо Вам! У меня проблемы с менисками 😢

[@RehabScience]

You’re welcome!

[@quofiskippa2247]

Please I’m having an undiagnosed knee buckling with no pain due to the fact that I have been practicing rehabilitation exercises. Please can you help me with the needful exercises for me so that my knee can stop buckling.

[@mrik7868]

@RehabScience I see various discussions online lately, saying that the quads more often are overstrengthened. What are your thoughts on that and how can I tell if I need to do quad exercises or not? Thanks!

[@RehabScience]

Sometimes, we do see people focusing too much on their quads and not enough on their hamstrings and calf, which also play an important role in supporting the knee joint. On the other hand, the quads are the most important stabilizer of the knee joint and many types of knee pain cause the quads to be inhibited. So, it's hard for me to say in your case without evaluating you. I would focus on building a balance program that targets the glutes, quads, hamstrings and calf muscles. If you need help with a more comprehensive meniscus rehab program, you can find one in the knee chapter in my book. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/8S3dz78

[@mrik7868]

@@RehabScience Thank you!

[@SteelyTheVan]

I’m not sure what damage that I have. It feels like a nail being driven into my knee when I run or climb stairs. I can walk for miles but as soon as I begin to jog it flairs up and I need to return to walking. I think the exercises you are demonstrating will be helpful regardless.

[@RehabScience]

I would also recommend the exercises in my patellofemoral joint pain video. The patellofemoral joint is the joint behind the kneecap and is often aggravated with stair climbing and running. Here is a link for that video. kzbin.info/www/bejne/mJurdWCpjrl5ppYsi=pL61L5n8PTaA18Sw My book has a more comprehensive program for this issue in the knee chapter. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/7ioJk5h

[@kimalonzo3363]

My knees hurt when i go up the stairs and when I do squats. I do most of these exercises, but I didn't know about the heel slide. I've never had a knee injury or an mri. Is it okay to exercise one leg more than another if you know that leg is weaker? I typically use my right leg to get up off the floor, so now I'm trying to use my left leg more. I think it makes sense. Thanks ❤😊

[@RehabScience]

Those activities are commonly associated with anterior (front) knee pain. You might find the other exercises in my video below to help helpful. Yes, it is OK to put more focus into the weaker leg. kzbin.info/www/bejne/jpqbmGNupJeLrJYsi=sSjWGDceu_JBlDSk

[@kimalonzo3363]

@@RehabScience yep, you're right! I just watched the video a couple times. Those exercises look hard,, lol,, but i' ll try. I don't own a band or step though. You're a good balancer!

[@alirezakarimipt]

مفید بود

[@RehabScience]

👍👍

[@user-bs7ru5xz2f]

I need your help brother please reply

[@BIGChulo-hl7pz]

Hey Dr. Tom Walters how do I begin to become a physical therapist? How did you start?

[@RehabScience]

It depends on which country you go to school in. In the United States, you must complete a bachelors degree that includes certain science prerequisite courses. Then you complete a three-year doctorate in physical therapy.

[@vnlspares]

Can you please help me out, from my right leg i m unable to do lunges, and from same leg i m not able to do leg extention even 5 kg i cant lift... Please revert...

[@newts1964]

Should you still exercise with soreness and tight muscles

[@RehabScience]

Yes, adding mobility exercises can help reduce pain and soreness as long as you don’t push into pain. If you are extremely sore, I would start with the first exercise in this video and start the others once your soreness starts to reduce.