How to Relieve Meniscus Pain in 30 SECONDS

Dr. Rowe shows how to instantly get rid of meniscus knee pain.
The meniscus is a thick, c-shaped cartilage pad that acts as a shock absorber between the shin and thigh bones.
When it gets inflamed (and possibly torn) you can get localized knee pain and swelling. It also can cause popping and clicking sounds with knee movement.
To make getting relief easy, this video will be spilt into two parts.
In the first part, we'll focus on quick relief by decompressing the knee to take tension, stress, and pressure off the meniscus. This may offer relief within 30 SECONDS.
The second part will focus on long-lasting relief, prevention, and avoiding a future surgery by strengthening the muscles, tendons and soft tissues that help support the knee and meniscus.
All of these exercises can be done at home, and require no special equipment. Watch now and instantly relieve meniscus pain!
LINK to pull-up band: amzn.to/3bcO10V
Chapters:
0:00 Intro
1:28 Knee Decompression
3:27 Knee Decompression (Advanced)
4:55 Banded Knee Traction
7:15 Strengthening Exercise 1
8:55 Strengthening Exercise 2
11:27 Strengthening Exercise 3
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#kneepain #kneepainrelief #meniscus

[@Kosorji1]

My knee was locked for an hour. Found this video and the exercise released it with a very small pop! Completely relieved thank you so much! ❤

[@DrRowe]

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below! Link to pull-up band: amzn.to/3bcO10V

[@jmojameson]

Landed on my knee during a game and the trainer did something similar with his hand and got some relief. Came home and found this while looking for how he did it lol and wow man, this really helped. Calf was getting swollen and felt it locking. Did this and two large pops later I feel fine with just some tenderness now. Swelling is going down. You rock man, cheers to you

[@lenac7671]

Your videos are always so informative! I appreciate the work you put into them and that you make them available for free - thank you.

[@DrRowe]

Happy to help, and thanks for watching!

[@yvetteandjorgenlarsen9753]

Such great detail! You make us smarter and more flexible and pain-free! Thank you. I notice you often recommend doing Bridges. However, I simply can't do them and it feels like a huge strain when I try, so I do the other exercises. I have had a total pelvic reconstruction. And I've dealt with neck, shoulder, arm and hip issues since being rear-ended in 1986, exacerbated by a head-on collision in 2006. As long as my hip doesn't suddenly rotate out of whack, I do quite well for an older lady. But these are the best exercises I've ever had! Thank you SO much for your videos. You are a very caring person. God bless you richly, sir!

[@RamssesPharaoh]

Thank you for always providing great, helpful content.

[@DrRowe]

Happy to help, and thanks again for watching!

[@mattvillasenor3042]

Thank you so much Dr. Rowe.🙏 This video has brought me alot of pain relief.

[@DrRowe]

Glad you're getting relief, Matt. Thanks so much for supporting us too! - Dr. Rowe -

[@TottoG]

thank you for providing this advice, sir

[@DrRowe]

Thanks for watching!

[@lwmcvay9045]

Excellent video! And very timely for me as I'm just recovering from a torn meniscus. THANK YOU!

[@DrRowe]

Thanks for watching!

[@TylerAkers88]

This is exactly what I needed. Thank you!

[@DrRowe]

Glad you found the video, and thanks for watching!

[@MarkHu123]

This is great! I’ve had medial meniscus pain for 11 weeks, the video is super helpful, thanks from an Australian viewer!

[@DrRowe]

Hello, and thanks for watching!

[@DominiquePowell-ql4ej]

Thank you, I feel amazing

[@JJMalvarez]

Great video! Thank you Doc!

[@DrRowe]

Thanks so much for watching!

[@erobos111]

Even though it's generally very important to take care of our entire body, if we're having issues with our feet and legs that's particularly bad as we need those to move around and be mobile. Great work as Always!

[@garypratt1453]

Thank you

[@janetevans2711]

Awesome 👌

[@suppersready4you]

Thanks Dr Rowe, all this exercises are helping me a lot with my knee pain. I am progressing daily Keep up with great job by helping us Thanks

[@DrRowe]

Great to hear!

[@VladUSA2000]

Suffering from chondromalacia patella (got the correct diagnosis only with the fourth doctor after the knee MRI) since the summer of 2021(right knee). First time I felt less pain in my knee after doing only 5 minutes of exercise from that video. It looks like I found a gem... As long as I understand my problem has nothing to do with the meniscus, but it looked reasonable for me to try these exrs. I am glad I did it.

[@eddysu8864]

Thank you very much 👍🙏

[@DrRowe]

Thanks so much for watching!

[@CJS496]

I have degenerative disc disease in my neck and it affects my back and my arm very bad sometimes, I just want to say thank you for making all of these videos it’s helped me a lot

[@DrRowe]

Glad the exercises are helping you, and thanks for watching!

[@jeaninep9178]

Just what I needed, thanks!!

[@DrRowe]

Hope the exercises help!

[@jeaninep9178]

@@DrRowe I have shared many of your videos with friends an family as I find you to be one of the best in your field for explaining and demonstrating each move. I live in Buffalo NY and wish you were closer. At least I get to learn from you online. Keep it up!!!

[@hoptoad]

Holy crap I was immobilized for a week hating my life then I came across this video, instantly released my meniscus with the first rolled up towel method. I've since done it multiple times, it's a total lifesaver especially if you're not able to get surgery

[@Nandaddy]

*Holy Spirit

[@roscoep6199]

Thanks doc

[@DrRowe]

Thanks for watching!

[@dotcassilles1488]

You rock! Thankyou

[@DrRowe]

Thanks so much for watching!

[@arianrahman4840]

I googled my symptoms, now youtube has recommended this to me in my feed. Thank GOD !

[@DrRowe]

Hope the exercises help!

[@arianrahman4840]

@@DrRowe they did , thanks for the content

[@merosaied9233]

That is very useful to me . I have 3rd degree transverse lateral meniscal tear with painful cyst .yesterday,I performed the first exercise it was amazing to relief my pain .thanks for sharing .

[@PacificSailing184]

Good stretches 😁

[@DrRowe]

Glad you like them!

[@lavinacoutinho6724]

I like watching your videos detailed explanation and it has helped me and friends and family if we are in any pain to get instant relief. Also i was amazed with all this i wanted to pursue physiotherapy but unfortunately cannot as my educational stream has been arts. Still with help of videos i try to help others thanks you.

[@mariandeyarmond816]

Thank you 4 weeks before PT could start pain very high. Working on your exercises. Feeling 50 % better already!! Going to continue working and strengthening my knee. This 70 yr old very active lady is pleased with your video HELP!! GOD BLESS YOU for helping❤

[@DrRowe]

Wonderful!

[@SEA-U2]

❤️UDoc 👏👏👏 Thank you for All your Vids 👍 Absolutely Fantastic‼️

[@DrRowe]

Hello and thanks again for watching!

[@Madmax23056]

Your back pain relief video changed my life . I have started going back to gym after 6 months.If you visit India, a lot of people will benefit. Your exercises work like magic . Precise and accurate exercise for the exact pain area.

[@DrRowe]

Hello, and maybe one day!

[@hectormurga3509]

Thank you. Liked and subbed

[@DrRowe]

Thanks for the sub!

[@josephsears3781]

This definitely worked for me. I have a flap tear in the medial meniscus of my left knee. Normally gives me mild pain that doesn’t last long. But lately it was bothering me more than usual. I did the move with the towel while sitting up for 4 times on each knee. Doesn’t take much pulling effort. Just a light yet firm pull to keep the towel in place. Held for 15 seconds each time. Did this before bed a couple nights ago. The next day my knee felt much better for the entire day. I didn’t do the move anymore and can say that I got a full 24 hours of relief. I’ll be doing this again as needed. Thank you!

[@yukimodz9127]

so u heal the flap tear or no?

[@aidan84917]

Thank you for this video. Definitely will do these exercises. Question: How to get rid of knees pain during standing on my knees. I do not have arthritis. Thanks.

[@tony9554]

I got this exercise from my PT therapist after cartilage repair

[@mamabearthrives7815]

Thank you! I had a recent knee issue from overuse while skating, it was literally a couple of months ago and it still has some swelling at the fromt of the knee, exercises like this have been helping relive it, but I like your direction and exercises better, since you know what you’re doing more than I do 😂 🙏✨💪

[@DrRowe]

Thanks for watching!

[@sohankarki6482]

@@DrRowe hello dr.... i have pain in knee while walking in staircase and extreme pain occurs during squating..... can u please some exercise regarding this?

[@DrRowe]

@@sohankarki6482 Check out: kzbin.info/www/bejne/iHi8eYqYe9-faMk

[@hanadieid7416]

Thanks doctor I will fire sure start this I was ver active till I slipped in pool with knee hitting wall and had bad swelling in left knee I am saddened that I couldn’t do any cardio hoping these exercises will help me get on the elliptical 😢. Again we appreciate you

[@AWSC88]

Thx for a great video. I see many videos on tears but nothing on miniscus strains. So i suppose theres no harm in doing all the movements which are meant for tears.

[@sabgul8365]

Great! Please tell about heavy legs, very difficult to walk and pull up legs

[@luzarsacdetoro903]

Top!

[@DrRowe]

Thanks for watching!

[@WUNDER64]

Thanks, i've been having this knee problem for years only recently it's pain.

[@DrRowe]

Hope the exercises help you!

[@jam7816]

Thank you for this video. Do you have a link for the pull up band?

[@DrRowe]

LINK to pull-up band: amzn.to/327jFVg

[@macariawiemer4926]

The first exercise is helping my torn horizontal medial meniscus pain...

[@MsSmigger55]

Hi! Love your videos...watching from UK, they have been really helpful so thanks 😊 Do you have anything for coccyx? Mine is so sore, it hurts when I sit and can feel it even when I lay flat... Thank you 😊

[@DrRowe]

Check out: kzbin.info/www/bejne/pIK7gGuuob9skKc

[@AndreyBiletskyChannel]

Thanks👏

[@DrRowe]

Thanks for watching!

[@irenetalley5843]

I took a small fall and landed on my hands and knees. Since then one of my knees continues to lock. Is there anything to do to stop the locking from occurring long term? Thank you so much for your informative videos. I am using the coconut oil and butter knife to help, as mentioned I. A previous video…thanks for any suggestions.I had a previous tear in this knee about 10 years ago and had laparoscopic surgery and it’s been fine since…until now…

[@geensjc]

My one pack makes it hard to pull the knee back but this one is great! I have netball knees

[@MrLandShark55_55]

Oh, this one is for me

[@DrRowe]

Hope the exercises help, and please give us an update soon.

[@txstephy]

What if you have a small tear and bakers cyst and arthritis? Can I do these exercises?

[@dineshbeto]

Hello sir, below is the impression from my MRI report .kindly suggest to recover . 1.Grade II meniscoid degeneration in the body and posterior horn of medial meniscus 2.No evidence of meniscal tear or ligamental injury

[@davidc.7838]

I have diagnosed with meniscocapsular separation, may these exercise help?

[@meharmahsheikh408]

hi doctor u doing such a great work i wanna ask abt frozen shoulder excercise my mother had pain she cant move it normall specially when she sleep plz tell me any excercise she is 67 yrs

[@DrRowe]

Check out: kzbin.info/www/bejne/Z5iml3avl9GMnrs

[@GreatestXchange]

Neighbors are throwing a party. Since I can't sleep, I'm allowing you to teach me more. Never enough or too much of you.

[@1Melody1963]

Thank you for a very informative video. Unfortunately I can not bend my knee enough or tightly enough to actually hold a towel without excruciating pain in the joint and muscles going up and down from my knee. Both knees, but right is worse.

[@DrRowe]

Are you able to do the first method?

[@BallerNass]

Is it still okay to do this even if you've had a full acl reconstruction and a partial menisectomy on your meniscus?

[@afzalawan7785]

my left leg is shorter by 4" than right, my body posture is tilting towards left, so my knee pain in left, please suggest remedy and exercise to fix it. thank you

[@d.w.stratton4078]

You can get an orthotic shoe with a thick sole that corrects for this difference in length. A podiatrist out your general practitioner should be able to write you a prescription to get an orthotic shoe.

[@afzalawan7785]

@@d.w.stratton4078 thank you very much Doctor, your advice is much appreciated sir.

[@sheliawarren5035]

Would riding a bike be helpful or harmful for my torn meniscus?

[@donny5429]

My mom been struggling with pinched nerve for awhile now

[@fishinggenius]

The banded knee traction feels amazing while I'm doing it, and a short while after. But before too long my knee hurts again. How frequent can you do this?

[@DrRowe]

These can be done as daily mobility exercises if they're helping.

[@james4878]

Can a meniscus become irritated and inflamed without actually becoming torn or damaged? And if so, can the irritation and inflammation resolve itself through rest?

[@nurjehansadat748]

Can I do stagnate cycle with meniscus tear

[@MrPlayInFace]

Hello, I’ve played softball and when running too hard I can feel my knee about to pop and I’d slow down and walk it out. Sometimes in my sleep my knee locks up and I can snap it back and be ok. This time I was getting my truck and it locked on me and I wasn’t able to catch the pop and now I Know I pulled/torn my meniscus. I’m trying the tips but not sure if I’m doing them right. I get the positions and form but I have knocked knees. By my knees being this way. Should I try it another way? When I try to walk or extend it, it feels like a toothache in my knee. I’ll be going to urgent care if it continues throughout the night but I still wanted to submit my question. Thank You

[@totowaiklaro1700]

Is meniscus tear injury heal by itself sir?

[@billyflanagan9657]

Is that okay for medial meniscus I just had surgery one month ago

[@manjushreebhagat3966]

My left hip bone is dislocated so I tilt towards my right side often and my body weight also falls on my right leg..so i have back of the knee pain from time to time..can u suggest anything for me?

[@humanoit7533]

I'm doing armwrestling as a hobby. What exercices can i do to alliviate pain after exercising? thanks

[@DrRowe]

As in arm pain?

[@humanoit7533]

@@DrRowe yes especially the tendons and ligaments. Is there anything i can do, except taking supplements and warming up?

[@DrRowe]

@@humanoit7533 check out: kzbin.info/www/bejne/gKmQc6pvbL17paM

[@Splendid123456789]

What if your knee is locking up, feels like the fibia bone is getting caught, when bent too far?

[@GreatestXchange]

Give me two of those furniture movers, and I'll be gliding through the office! 😀

[@freedomfriday6909]

Thank you. I can usually get my knee back in but last night it wasn’t working. So I found this video and used a pool noodle. I really need this fixed but my MRI said “free margin meniscus fraying without tear” can that cause this?

[@freedomfriday6909]

When it goes out it’s horrifically painful to straighten and I get a big lump on the outside (not my kneecap) I’m honestly at my wits end with doctors who haven’t helped at all. It goes out for the dumbest reasons and I’m completely crippled until I get it to go back in. Then it’s sore but perfectly normal again. So annoying

[@zendean5207]

What makes you think I can bend my knee to that angle? I can barely get to 90 degrees.

[@mercyshaver5264]

🙏👍

[@DrRowe]

Thanks again for watching!

[@KamranAli-mz5jh]

I have knee effusion after doing this ex is it normal or should I discontinue (I have 3rd degree meniscus injury during football match)now it almost 2 month

[@KamranAli-mz5jh]

I am waiting for your reply

[@winstonalidon1132]

hello sir... if i have a meniscus knee pain. is it that i connot play basketball forever?😢😢😢 i am 40years old now. and i think i have a meniscus tear.😢😢😢

[@aribella6913]

Oh wow! Thanks. Too much Baseball here.

[@DrRowe]

Hope the exercises help!

[@kungfublob5951]

ye buddy! aint nuttin but a peanut

[@DrRowe]

Isn't that what Ronnie Coleman says?

[@kungfublob5951]

@@DrRowe yes it is! LIGHTWEIGHT BABYY!!!!

[@alandelfinadomepfsengr4871]

sciatica how remove.pain

[@DrRowe]

Check out: kzbin.info/www/bejne/r6nUk4NjbdN_Y5I and kzbin.info/www/bejne/hZqaf6qMjcSdiLM

[@AS-yf9tv]

@@DrRowe thank you! 😊 💜🙏

[@AS-yf9tv]

I hope you feel better

[@sashabendoly6174]

Unusually long video for a 30 second fix

[@DrRowe]

That's because there's multiple exercises being shown that, once learned, may help fix it in as little as 30 seconds. Give them a chance, you may find they really help. Thanks for watching.

[@Thumbhit1]

Why say it is 30 seconds, its many minutes.

[@DrRowe]

That's because there's multiple exercises being shown that, once learned, may help fix it in as little as 30 seconds. Give them a chance, you may find they really help. Thanks for watching.

[@josephb.esposito8338]

❤❤❤😂🎉😢😮😅😊

[@yvetteandjorgenlarsen9753]

You're sitting on your butt! Thankfully not your butt-ox! I can see your toes wiggling a little bit, but it would be a bit easier to see you changing foot placement if your socks were maybe White against the dark blue bed. Really Good narrative, though.

[@revererebel1993]

Sorry,but with bone on bone this will not help

[@gaywrestlingclasses4724]

Nope nope nope nope, that made it way worse.

[@denniscruz4847]

I have a problem with bending my knee all the way. Its also difficult for me to kneel on my knees. Little background, had acl surgery around 2013, and they also shaved off some of my meniscus. will these exercises give me a better ROM. Thanks again.

[@denniscruz4847]

I did the towel method and it literally made my knee swell up and caused an effusion on my left knee around the quad area. Not sure if I overdid it but not sure this was a good idea for me to do. Please advise. Appreciate it .

[@davidc.7838]

How are you now?

[@ajourneytoislam]

I Am Also Felling Horrible pain in my left knee, but whenever I do a few exercise you showed in the video with precautions I feel a lot better , but the Pain Comes Back Again After Few Days if i don't repeat the exercise! 🤲🫂 Much Love 🙃

[@DrRowe]

If the pain is persisting, please don't wait to get it looked at by your local doctor.

[@ajourneytoislam]

@@DrRowe Thanks Dr