Physical Therapy Meniscus Tear Exercises - How To Avoid Surgery

⭐️ Physical Therapist and Pilates teacher Jessica Valant takes you through her top three physical therapy meniscus tear exercises to help you heal your meniscus tear without surgery! Learn the basics about a meniscus tear and learn three simple exercises for meniscus tears that you can do anywhere with no equipment. These knee rehab exercises can help you get stronger and avoid meniscus tear surgery. ⭐️ Learn more about my tips, entire workout library, Four Week Pilates Jumpstart, healthy recipes, tutorials and more 👉🏼 www.jessicavalantpilates.com/u...
More physical therapy knee pain exercises: • Knee Pain Exercises - ...
Pilates workout for knee pain: • Knee Pain Exercises - ...
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Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability.

[@elwynmorgan3633]

I am 89 years old ,damaged my knee in the garden,Could hardly walk. Tried your simple excercises,almost immediate pain relief.Continued with exercises, able to return to working in the garden .Thanks a million Jessica.

[@gulamhafesji9004]

Well done 👏🤗 inspirational

[@theuberman7170]

Your a champ!

[@mrbriancandoanything709]

@@theuberman7170 You’re

[@xeonzero1]

Bologna!

[@greyfame911]

It’s great to hear u r 89 and very active! Keep it up,

[@tamarasherrill]

This is exactly what I needed to know! Thank you for all of the explanation about the meniscus and direct, targeted exercises to help stabilize the knee!!

[@ryzenetroz515]

Thank you so much for your videos! I had issues with my left hip and knee and your videos help me so much. What I like about your videos is that you explain clearly. I am getting help from a physical therapist and I trust your videos since she is prescribing many exercises that you demonstrate. Your videos help me to stay motivated and also remind me how to do the exercises properly.

[@galileoantonyo1336]

Simply the best! I have been watching various videos for MT over 100 hours now. This one is the most explanatory and simple. Thanks Jessica :))

[@dawnkvande7571]

A friend used your videos for "prehab" as she calls it before knee replacement surgery. She recommended them to me when I told her my doctor suspected I tore my meniscus. I am a big believer in exercise and physical therapy over surgery and loved that you are too. Your exercises are clear and understandable and I can do some of them at work over my lunch break too. Thank you for making this accessible.

[@barrythomas3731]

These videos have really helped me Jessica - Thank you! I had to have meniscus surgery after minimal progress after 6 months after my injury. The surgery and rehab + these exercises = 95%!!! THANKS

[@puddytats36]

Bless your heart!!! I really needed this Jessica!!! I'm so thankful I found you!!

[@breatheinbreatheout4363]

So helpful! As Jessica says in the video, my meniscus injury "acts up" and makes my knee unstable every couple of years when it folds or shifts. So frustrating but I'm glad there are exercises like this so that I don't have to have surgery. Not a fan of getting cut open over small things I could overcome with self-help. Thanks for the video! 🙂

[@TheSugaqueen]

I stumbled upon your video after wanting to find exercise for my injured knee and honestly I can't thank you enough! I'm finally able to walk properly without limping. This will definitely assist in getting me back to work sooner. Thankyou so much 😁😁

[@ssv2430]

You're truly a Saint for posting this for free

[@jamesgilmore1684]

Jessica I've watched a lot of people videos for my meniscus tear and yours is the most helpful. You are very easy to understand and most pleasant 😊

[@UncleSpencer77]

I have found these exercises to be very helpful! Thank-you for taking the time to make this video and for sharing all of this information. When you are hurting, an upbeat and knowledgeable person, who can give you proven ways of getting better, is a true blessing! Thank-you, Jessica! I am very grateful! Your exercises have not only helped me physically, but have improved my mental outlook.

[@bainbridgewilkinson6010]

Thank you for sharing this really useful and clear information. Looking forward to seeing improvements in my knee!

[@melissamorris-hillman5777]

Thank you, thank you, thank you! Your description of what I'm going thru is spot on and I appreciate doing leg stabilizing exercises to get things heeled instead of surgery!

[@TheRealJavahead]

Great video giving options besides surgery. No we can’t heal it, but it can heal itself. New research is changing our understanding of how quickly collagen re-synthesis can occur. Spoiler alert, given the right dietary supplementation and adaption stimulus, it can be accelerated beyond what was previously thought. I am an ultra runner who suffered a minor meniscus tear a few years ago (54 years of age at the time). The doctor recommended surgery and was ready to book it. I declined and managed my training effort and it healed itself. Remember the only thing that can heal the body is the body itself, all we can do is change the context of that healing.

[@queenofhearts7284]

I have a complex meniscus tear. Did these exercises between my first ortho appointment and my MRI follow up. By the time my follow up came around, I was in no pain. So no surgery necessary. I just did something to it again, so here I am, back for more! Hopefully I can avoid the ortho altogether this time.

[@HappyHems]

I rarely comment on youtube videos. I have meniscus tear on my knee and difficulty walking/ bending. I am also experiencing knee instability. My ortho suggested arthroscopic surgery. The earliest surgery date is April 21st. But, I going to try these three exercises starting today March 27th. I will come back to comment on my progress. Thank you so much.

[@terrihagan1905]

Well?? How did the exercises work for you??

[@markfelipe9495]

Does it work to you?

[@stevensingletary3869]

Thanks, Jessica you are truly a blessing to all who need knowledge on how to keep in shape. You are very pretty too! Just a compliment!

[@patriciaharper5735]

I'm not sure what I did to injure my knee, but it's not feeling better on its own. I have just started these exercises and can already feel a difference. Looking forward to getting back to a normal so I can get back to exercising regularly! Thank you for posting this!

[@Dani-wv7ev]

Hi Jessica Thank you loads for your video. I'm only doing the exercises for a week and already my knee feels much better. Thank you very much and I'll be sure to carry on doing the exercises :)

[@mehdimokhtari9278]

Many thanks Jessica for your effective and simple exercises.

[@brandiholly3629]

Simple yet highly effective 💚my tear is almost two years after led and I found such relief from these exercises!

[@JessicaValantPilates]

Wonderful!

[@timmclaughlin1787]

Jessica, thank you for this post. I am a repeat meniscus tear offender. I have been able to regain full strength and motion in left knee and resume running and triathlon but now have a recurring right knee medial tear. I appreciate that you are giving simple exercises and the appropriate number of reps per day. I am swimming only until this heals but then plan to cycle and then run. I will not have surgery and have read some hopeful information by several Dr.s on cartilage growing .

[@Ashish-nd3xj]

How did it go and going

[@johnsteinberg3618]

Jessica is the best! She provides excellent advice which anyone can perform and these movements give results.

[@JessicaValantPilates]

Thank you so much!

[@karendoherty9719]

Thank you! I was just diagnosed with a mensicual tear from an injury and was so happy I found your video!

[@zettawilson2236]

Same here!!

[@adina270898]

Thank you, Jessica, best exercises to recover from a meniscus surgery!

[@dorisbest7580]

Beautiful teacher :-) nice exercises,thanks.

[@landroid2020]

Thank you for the quick and informative video! I really hope these exercises help with my knee injury.

[@missmlb3842]

Thank you for sharing this!!

[@beaucarpenter4688]

Best knee rehab video out there. God bless.

[@Mansmatters]

Such practical demonstrations are very useful

[@clivegable9387]

Thank you Jessica, I’ll try these 3 exercises you have demonstrated 🙏

[@stoneharbor4]

I just wanted to say thank you for your videos, I love them! I have a meniscus tear and want so badly to get back on the Pickle Ball court but don't want to rush getting surgery. Thank you Jessica for providing an answer for me that I have been looking for, about 3 months now. I really appreciate it! I have told so many friends about your videos now, the pilates are great too!

[@JessicaValantPilates]

I hope your knee feels better soon!

[@JaneAnne777]

I just torn my meniscus 2 weeks ago playing pickleball. Did you have to have surgery? Mine is torn half inch.

[@TheNickster141]

Jessica, Your advice was spot on. Thank you!

[@lorrainebowen]

A MASSIVE thanks for being so kind and giving us the expertise you have in fixing our knees! I am going through an initial meniscus tear here (with osteoarthritis) and it's frightening that I'm basically disabled for the first time in my life. Having an optimistic output here has given me a bit of strength to practise the exercises. THANK YOU!

[@randygonzalez5758]

Stay strong; u got this!

[@Ashish-nd3xj]

How you doing now

[@lorrainebowen]

@@Ashish-nd3xj That's so kind to ask! Soooo much better now after 7 months of exercises, physiotherapy and .... time! I've been told it will never heal but you learn how to manage your knee, know when it's playing up, when to rest, when to exercise and today I've enrolled in a new community program to ride an electric bicycle! Wow... slow but sure progress hey - THANK YOU!

[@deedeeasten]

These 2 diagnoses are exactly what they said to me. I tore it in Aug. Finally had the MRI in Nov. I have been using Collagen and many yoga for knees and other items. And now these stretches. As well as profound and deep body work. My knee pain is all but gone now. I was wondering how to keep it gone. I am greatful to being introduced to this beautiful lady! She will keep me on the road to walking 10 to 14 thousand steps daily!!

[@ritastutler1470]

How are you now. I fell in a hole and feel very disabled.. My husband needs me. He had a knee replacement and another coming up. I hope you are better

[@jatinsaini1026]

This looks helpful... Will try it out... Thanks for a really good content 👍

[@szarina4]

After a MT experience, I was recommended surgery two years ago. But I was looking for an alternative. I just stopped my gym and started walk. Four months ago I fell accidentally and had severe pain. My PT suggested few exercises. First two you suggested I am doing already. Will include last one in my routine. I do these twice a day, morning and night. I feel so much better thanks God. Thank you so much for sharing your expertise.

[@zakiisaac12]

Thanks for the guidance.

[@carrielight3535]

Thank you! So good!

[@avawalsh444]

Hi there, I am 16 years old and have been injuring my knee for about 4 years now. About once every two months I feel pain in my right knee but have been able to walk it off. However the other day while playing basketball with my brothers I felt excruciating pain in my knee again, I couldn't walk it off this time, and I couldn't even stand on it. long story short I went to the hospital and they told me it was a torn meniscus!! I didn't even know what that was. And all I could think about was not being able to walk properly again. I had to leave the hospital with crutches. however after watching your video and doing these exercises for a couple days now, I feel much better. I plan to still take it easy and continue these exercises, thank you so much for the help!

[@richciervo266]

Jessica I have been doing the 3 exercises since last October and they have really made a difference in the pain I was having in that area where now I can run again without pain also my Chiropractor is trained in Kinetic taping of my knee.Going to continue doing the 3 exercises for Feb & March to complete the 6 months that you suggested as a minimum. I’m 74 and want to get back to leading my local 70+ age group. Thanks again.

[@monicad7597]

Are you still back to running?

[@phil00795]

Kinetic tape does ZERO for anything, 1 of the biggest scams going that stuff

[@gdog3finally]

@@phil00795 I wouldn't go that far but it doesn't take much to be trained in kinetic taping. It can be done at home if one justifies the cost of the tape.

[@katydaisey4599]

Thank you for your video.. Your a hige blessing to me.. I was injured at my job and I have a torn minuscus.. I have an MRI on saturday.. But , Your exercises have helped me everyday for the last week.. Thank you

[@josechavez2148]

Thanks for posting this. Big believer in functional exercises to avoid pain and surgery

[@rubinakhanom6544]

Thank you, these exercises I have just done it with you and the pain feels much better.❤

[@luckystrike3116]

Thanks so much, my physio kind of underdiagnosed my knee injury at first and then her superior thinks it's Meniscus tear. Your exercises have been helping me a lot already overnight I can't wait to see the longer term results. Fantastic!

[@shakibi952]

How are you feeling 4 months later?

[@CarlosFitMonster]

Great tips ! My trainees with kbee issues will appreciate this video... great compilation of exercises and techniques! hugs from a fellow fitness coach from long beach CA 💪

[@davidburkholder7360]

My knee locked on me a couple days ago and the pain was so severe that I immediately went to the ground and broke out in a cold sweat. For two days I have not been able to bend it back or even straighten it out (always have had some trouble bending it back as well as my right knee as I did have arthroscopic surgery on my left knee in my 20's) and to not be able to straighten it out was wierd. Anyway scheduling an appointment tmrw with Ortho One in Columbus BUT I tried your simple three exercises and my knee realigned, is straight now and totally back to normal. This correction was so startling that I would nearly call it a miracle. Wow, you know your stuff. Thank you!!!

[@jimfrazzitta4218]

Thank you for this helpful information!

[@NaturallyNaomi]

Thank you so much! Cannot wait to try these out.

[@TheActiveWellness]

Great tips well explained

[@rachelcornellier3690]

I had an injury six months ago-well, a simple fall/trip/turn and instantly knew something was wrong. But the pain got better and I avoided going to the doctor. I guess I stupidly thought I could get through the injury. Finally saw my doc and was referred to orthopedic and PT. I found this and did all of your exercises, I hope this helps and I can walk normally again. I need to lose weight as well as this has been a major wake up call for me. I’ll update in a few weeks!!! But your video was great and easy to follow!

[@KineticSense_byVictoria]

Simple and straight to the point. Perfect for me to recommend to my clients! Thank you.

[@elizabethdoherty7458]

Great, I’m going to give these a try ! Thank you🍁

[@etr397]

Thanks for the tips!

[@Treegrower]

Thank you so much for this great resource!

[@nour11-7]

I'll practice them everyday 🤞🏽 thanks for this important topic🥰

[@JessicaValantPilates]

You are welcome!

[@azizkurtariciniz]

Hey, it’s been four months so I’m curious how is your progress?

[@beenajacob3527]

Thankyou Jessica. I'am going to try this out.

[@TheGatheringWithin]

I was in so much pain for 3 days, I did your exercises, I slept through the night last night, I felt like there was a ball behind my knee. I don't feel that anymore, You are an angel, thank you so so much for sharing these I wish you Health, Happiness and Wealth.

[@durgabaji1559]

Thank you Jessica

[@FTAslam]

Great video Yes just right for my knee I will have a look at your other videos Thank you

[@dc9291]

Thank You - love keep it simple.

[@humayunsiddiqui4131]

Thanks a lot Jessica

[@kotosquito]

Jessica, can you do the first exercise with both legs at once? I don't see why not, except to concentrate better on each leg. Thanks! This seems to be helping my knee.

[@lourdesbilocca8218]

Big thanks for your help

[@sueroberts4556]

Tore my meniscus surfing. I am glad I found this channel. My orthopedic surgeon says at my age 62 I probably should have surgery. I’m only 1 month post injury & the pain is still pretty bad, but I’m going to continue with ice, red light therapy, rest and now starting these exercises . Thank you!

[@PBTKaizen]

Any update on progress ?

[@josephdubiel7129]

Thank you for this. I have been in physical therapy for a few weeks. Getting an MRI soon to check things. I'm all for physical therapy. I will add you exercises to what I am doing now. I have been doing a lot of low impact exercise on the stationary bike too. Seems like that helps more than anything. I am making progress. I like your 6 month minimum for therapy. I know many studies have been done that favor therapy over surgery saying that the results are just as good if not better.

[@fitboyfit]

Absolutely superb video! I have watched few over the last few day since injuring my left knee. My General Practitioner thinks it is a meniscal tear (and refreshingly didn't want to refer me to surgery but suggested it would get better with time and the RICE approach) but it could also be an MCL strain/tear. I just knew from the moment I started watching it that I felt I could trust your expertise and you have obviously taken the time to record the video in such a way that makes it easy to follow. I am going to incorporate these three exercises in my daily stretches for knee arthritis that I have. Thank you so much Jessica. Mike 🙂

[@gzackerman]

Glad I found this video. I actually did have medial meniscus surgery in August. I ran on the injured knee for about 6 weeks before shutting down and getting checked. My doc showed me the MRI result that revealed the small tear. He said the surgery was very straightforward and he expected a full recovery. He had me start PT a week later, which was the right thing to do. The therapist, who is very experienced, knew I was a runner so he pushed me. I accepted that challenge. Three days later, I had a hematoma the size of a cucumber that started at the point of the scope and extended around to the back of my knee. Walking was pain free 3 days after the surgery, but after the hematoma, I was in some pain. I went to therapy for 4 weeks. On the last day, the therapist really pushed me and it felt great. By that night, I couldn't walk. Since that time (mid-September), I have had on-and-off bouts of pain. I went back to see the surgeon twice. He is confident that I don't have additional damage, and offered steroid injections (which I declined). By mid-October, I was feeling pretty good. It seemed like I would be able to run soon. I spent a week at Walt Disney World walking about 6 miles a day. By the time I got home, I was in considerable pain. I couldn't go back to the doc because my wife was about to have surgery on a broken foot. I had to wait until she was able to care for herself. I finally went back to the surgeon the Thursday before Thanksgiving. He thoroughly examined me and said that he saw no injury, although he said I had some fluid. At that visit, I did accept his offer for an injection. I am slowly feeling better. I'll try these three moves you recommend to see if they help. Thank you.

[@elizabethbeth9930]

Do you think the surgery made it worse?

[@77cuauhtemoc]

I’ve had medial meniscus surgery myself (meniscectomy) and I recently tore the posterior portion of the same meniscus on the same knee and now my orthopedist is recommending surgery. Did you do these exercises and did it help your meniscus tear?!

[@gzackerman]

@@77cuauhtemoc I did some of the exercises, post-surgery. The pain never got better. Eleven months after surgery, I sought a second opinion. The second surgeon had all of my pre-surgery images, plus he ordered new X-rays. It turns out that I developed avascular necrosis on the femoral chondyle, right above the spot where the meniscus was damaged. The meniscus surgery actually was successful. The spot on the bone that died developed while I was recovering, so I mistakenly attributed the pain to the original surgery. Now I need partial knee replacement. My surgeon has recommended that I hold off as long as I can until having surgery.

[@mariaramos3218]

Beautiful 😊 thanks for sharing

[@macmag1040]

Thanks Jessy

[@humoodatoo]

My knee feels so much better thank you

[@marlatyler4894]

I have a meniscus tear and thank you so much for these exercises 👍❤️

[@77cuauhtemoc]

Has these exercises helped your torn meniscus?

[@arizeye]

I was terrified when I injured my knee severely 6 months ago (most likely a lateral meniscus tear) since I know how important our joints are and how important it is to keep them healthy! All the literature I have read so far discusses how surgery can often lead to more degenerative problems in the future, I am so happy to have found this video and your channel!! I will absolutely be implementing these into my daily routine with the hopes of rehabbing my knee without surgical intervention. Thank you!

[@412JFury]

How is your knee doing now?

[@PBTKaizen]

How is your knee now ?

[@arizeye]

@@PBTKaizen stronger than ever! Highly recommend finding a trusted physical therapist, truly changed my life to start stretching and strengthening the ligaments in my hips (tension resulted in referred knee pain).

[@PBTKaizen]

@@arizeye good to know ! Gives me hope .

[@TAROTAI]

Most excellent advice - thank you for your dedication - Cheers!

[@mounirgeorge4916]

Thanks for sharing .

[@aksennusantara4842]

Thank you lady

[@faridaakaadidas]

THANK YOU.

[@qwiickk]

I did a just a few reps of the first exercise and felt my knee pop into place. So, you can bet your a$$ on two things; this woman knows her shjt, and I'll be doing these for the next several months!

[@araventerpriseservicespllc289]

I will try these! Thank you

[@katiatzo]

Terrific job! thank you!

[@JessicaValantPilates]

You are welcome!

[@surendrabogati6302]

Thanks for the video ❤

[@prarthanaray]

My knees were hurting suddenly. I guessed it to be a meniscus tear but due to lockdown I could not check with the doctor. My knee pain went much better. All Thanks to you

[@carmenmassey6321]

Thanks so much!

[@cherylheyward9930]

I believe I tore my meniscus several years ago but now at 61 it is starting to to act up. I scheduled surgery for the 19th of October and decided to do some prehabilitative treatment on myself, that is taking a Glutathione precursor. Now I can hardly feel the pain in my knee so I'm going to cancel the surgery and do your exercises and I will report back soon. Thank you so much for these suggestions!

[@sarikaagrawal1165]

Thank you so much, you are great to help all of us. Please tell me also for knee osteoarthritis exercise .

[@imdowninthevalley9486]

Been dealing with a lot of pain and stiffness from a degenerative meniscus tear. Finally decided to attack it and found this video. It is probably 30-40 percent better just from a day if this. I think when it gets stiff you start to baby it and it just gets tighter and hurts more. It feels so good to get it moving again. You can almost feel the blood flow like I forgot how to use the muscles around me knee. Weird but great. You are a lifesaver. I'll keep you posted.

[@Ashish-nd3xj]

So please keep posted ?

[@devyanisingh6507]

Thanks 🙏

[@josephturner3343]

Thank you I have been doing your exercises about a week and have noticed improvement on my knee injury. Joseph Turner

[@JessicaValantPilates]

Wonderful!

[@chakratandav2556]

Wts ur age? Can u straighten ur knee?

[@heatherlewandowski9821]

thankyou I hope these help elevate the pain I need to get back to training for my 70.3's

[@ALIENAGENT]

Great exercise. I had knee, meniscus related pain. It was relieved after couple of days.

[@tilellifreedom8544]

Thank you.

[@pauldiaferia8499]

Thank you so much!!💪😇

[@Motivationalblogs414]

Tnku fr uploaded this video I m suffering from same problem

[@MaryOKC]

You have just given me hope to be pain free.

[@AH19700]

Thank You👍

[@georgeharris526]

I am 72 and have ran 55+ marathons and over 30 half and one high mountain ultra. Always had issue with left knee and had meniscus surgery years ago. Knee pain has returned. These exercises plus Jessica’s full knee exercises have already eased the pain. Straight tracking is the key. Be patient in recovery. Swim a month or so bike a month or so. Do these knee exercises every day before you train. Then go to a marathon training program with extensive cross training. I recommend Don Fink’s Bare Bones marathon training plan and Jessica’s knee stretching routine. See you on the road and trails again. George Harris Montana

[@edithlewis6478]

I enjoyed watching your video. I want try the exercises you showed to do. I don’t want to have surgery. Thank you!

[@randyhuber7108]

Thank you for the video. I am just beginning and this was very informative

[@JessicaValantPilates]

I'm glad it helped!

[@erynntownsend]

Thank you. ❤

[@UAPbigfootandBOATDRINKS]

Excellent!