Fix Your Torn Meniscus Without Surgery

A torn meniscus can cause pain on the inside or outside of the knee, behind the knee, and locking when trying to straighten the knee.
Research shows, that exercise may be all that's needed to fix this problem instead of surgery.
In this video, I go over the range of motion, stretching, and strengthening exercises you need to get your knee feeling better:)
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[@evanwalker9298]

Thanks for this. From my experience, I was originally skeptical about efficacy of exercises to help with my torn lateral meniscus. However, I was desperate and willing to try anything. Well, it worked but I will emphasize that patience and giving it time was key for me. For weeks consistently doing similar exercises 3-4 times per week nothing changed. But then around week 4, I started to notice reduction in pain and better range of motion. it’s been 6 months and I have zero pain and full range. Amazing! Again, be patient and consistent and more than likely to get a good result.

[@drkristieennis]

I’m so glad to hear you are feeling better! It certainly can take time.

[@josieflores8320]

Thank You for the reminder to be patient.

[@Justme77400]

Thank you!

[@Thomasuki267]

Absolutely. I took the better part of two years, including a brace, exercises and watching how I stressed that knee. Now at age 56 I'm back to skiing, windsurfing, running, judo, karate - pretty much anything.

[@evanwalker9298]

@@Thomasuki267 that’s nice to hear. I’m 57 , back to exercising (legs especially) , motorcycling and ATV sport riding. All things I thought I could never enjoy again.

[@sandraniedzwiedz5065]

I came here with a bad fit of nausea from stress, coming from exams and my deteriorated health. This helped me get out of the worst part, and I haven't felt so grounded in a while. To whoever is reading this, I believe you and me both have the strenght to heal ourselves and stick through the hard times. Things are going to get better.

[@iitd16]

Is your knee ok ?

[@shandi6246]

This comment made me cry. My knee has been bothering me for over a month now and I've had to stop going on my walks, one of the only things that really helps my mental health, so I've been pretty sad about it. Thank you for the reminder that we can heal ourselves. I hope you get better soon also!

[@DrCeeVee]

Many thanks for the video, great advice for torn meniscus, a very nasty, painful and very slow-healing injury. Just wanted to share my meniscus injury story and encourage sufferers to not give up. I do power-walking as a way to keep fit and control my weight. It works great. I walk at least 10 km/day, sometimes up to 20 km/day, or even 30 km/day on rare occasions. My meniscus was injured about 10 months ago, as a result of an awkward landing after a jump. For the first 3 months after the injury, I could barely walk or climb stairs, my knee was swollen with some liquid inside (but not bruised), and I was in pain. For the first month, I had to take medications to be able to function. I completely stopped power-walking (obviously). I visited the doctor, who recommended the RICE regimen-rest, ice, compression, elevation. I didn't do an MRI scan or any other type of medical exam. The doctor prescribed magnesium, zinc, and vitamins C and D3 (I was severely D3-deficient at the time). After the first 3 months, things improved noticeably, to the point where I was able to do slow walks for up to 5 km. I felt some pain, but bearable. What I noticed was that the more I walked, the faster the knee was healing. This is because movement helps the blood reach the meniscus (a very difficult part to reach), feeding it the necessary nutrients to promote healing. So, I slowly increased my daily walking distance, paying attention to the feeling I was getting from the knee as I walked. After each walk I applied the RICE method. Now, after 10 months, I rarely feel discomfort or pain, I can power-walk for almost 20 km easily, and I feel that my meniscus has almost healed. So, my recommendation to everyone suffering from a meniscus injury: give it plenty of time to heal, apply the RICE method, slowly "energize" the knee by doing mild exercises and walking, don't let it rest completely for long periods of time. I think the human body has ways of self-healing, and surgery should be the last option. Whatever you do, always visit your doctor, but also do your own research and give your body a chance to take care of the injury.

[@theworldiswatching9658]

Thank you so much for this! Your story sounds like mine. I injured my meniscus 6 months ago, also didn’t have an MRI. I bought a treadmill a few weeks ago and feel like I’ve made more progress in the last few weeks with the treadmill than I have the last 5 months just doing pt. I have a long, long way to go and sometimes feel like I’ll never be the same again but stories like yours help :) Definitely agree with doing things to drive blood flow into the knees

[@DrCeeVee]

@@theworldiswatching9658 Glad that my story has helped you and that you're recovering from your injury! 6 months is still quite early, give it a few more months and I'm sure you will be much better. The healing is slow but steady, at least in my case it was. Listen to your body and don't rush things. I can now do even 30 km of non-stop power-walking with no issues (apart from the overall exhaustion). Your body will tell you how you're doing and how much you should pace your activities. I'm not saying to not see a doctor, or that surgery is never needed, but there are cases where the injury can heal without it, and videos like Kristie's confirm this and gave me the hope I needed to treat the injury. All the very best!

[@elizabeththreats8867]

Thank you for That advice ❤

[@caroleroy742]

Very helpful! Thank you very much for sharing your thoughts and experience!

[@OrthoStrike]

Hi! I am an orthopaedic surgeon. Thank you for this very good video. Let me say that, even though theses exercises are very good both in case of conservative treatment and of post-op rehabilitation, unfortunately there are some specific kinds of meniscal tears that don't heal without surgery. I always try to avoid, when possible, the surgical indication... but in some cases (such as bucket-handle lesions or flaps) the mechanical symptomatology will not cease just with exercise and is worth the intervention, in order to avoid long-lasting pain and progressive degeneration of the meniscal residual tissue. Best Regards.

[@evafancher9674]

I am awaiting an MRI on my knee which will happen in a few weeks. In the interim, is it sage for me to jog (not an intensive run) or will jogging exacerbate the injury (if there is in fact an injury)?

[@TheMurrblake]

She didn’t mention that exercise was all encompassing

[@rickmuha4278]

Had meniscus trim in my 30s I’m know in my 60s just recently I’ve been having some inner meniscus pain for several months, should I get an x-ray?

[@OrthoStrike]

@@rickmuha4278Yes, I think that in your case it would be correct to make an X-ray to assess a probable degenerative process. Then, depending by the result, it may be worth to have an MRI also, for a full joint-check. Regards.

[@rickmuha4278]

@@OrthoStrike X-ray Monday Thanks

[@charliedee9276]

Just got home from a medial meniscus tear diagnosis in my right knee. Seeings my other knee is already on loan, I received a left knee arthroplasty in '16, I must really take care of this one. So this info is right on time.

[@hotmetalslugs]

This was great. No noise. No begging for smashing buttons. No ads in the middle. Just good info with a realistic timeline. Fixing these things takes real time. It’s not like popping pills. A couple of months sounds like a good deal to me considering my knee’s been a wreck for years.

[@ngocbui3761]

Superb video. Excellent info and straight to the point. Zero added fluff. Thank you so much. You’ve earned a new subscriber. 🙏🏽

[@arthritisadventure]

Hamstrings are often forgotten about when it comes to knee problems! They are so, so important! Good support around the whole knee joint can unlock so much pain relief. Anything to avoid surgery! ❤️

[@drkristieennis]

You bet!!

[@raff3729]

Absolutely true. Making my posterior muscle chain stronger was a game changer for me, hamstrings, gluts and low back.

[@Serial_Kisser]

You‘re actually saving my life, I can’t run since 4 months because of the meniscus, been to different osteopaths and chiros but nothing helped, your exercises do me a lot of good, thanks

[@drkristieennis]

You’re welcome! I’m glad I can help and hope you get back to running:)

[@sharpi9014]

Would you mind giving us an update on your knee? Hope everything went to the better!

[@GForce94]

Thanks so much for these focused exercises, Dr. Ennis! In addition to the PT, I’m curious to hear your opinion on regenerative joint injections?

[@htutko3798]

Same here brother I start exercise today

[@crescentmoon610]

Thank you so much. Leg day leaves me in crippling knee pain, and lately I’ve pretty much been crawling up the stairs. I noticed immediate relief with these exercises. So many other useful videos on your channel as well.

[@drkristieennis]

Thank you! I hope that you can continue with leg day without feeling so awful:( I do exercise with lots of knee flexion can make things worse.

[@fatimamohamed2905]

Excellent piece of work

[@annagusta4421]

Thank you so much for your videos. I just found you after searching for so long for good information. My attention span loves how short your videos are and I can tell you’re a very kind person. So many of your videos are helping me become stronger and fix pains that I’ve had for way too long. You’re an amazing person.

[@vickyk.m9596]

Short precise and to the point. Thank you so much. Its exactly what I needed!!

[@drkristieennis]

You’re welcome!

[@deanschembri3610]

Thank you Dr Kristie, I am 60 and have had a bad meniscus for years due to golf, but after following your your exercises for a while I am able to go back to what I love doing, pain free! Awesome.

[@drkristieennis]

You are welcome! I’m so glad you’re able to get back to what you love! That’s always my goal for people:)

[@stevelinwood8362]

Kristie, this seems to help me! I,m a Painting Contractor whose always going up and down 40 ladders! Also I I train in the gym for 30yrs, was a Power bench press and heavy Squat guy! Now its caught up with me! I still train! Two weeks ago I did hack squats and did something just like you said to my knee@ i,mm following you're Vido! I noticed when I bike ride it feels very Comfortable on my Keens! I ll Stay with you're Routine! THANKS!😊👍

[@KobinaGBrooklyn]

Kristie. Thank you! My Knee had been acting up for a week. After following your instruction I was able to straighten my knee. Literally by the end of the video. Good Looking Out!

[@drkristieennis]

You’re welcome 😊

[@nonspecific2207]

thank you so much for uploading this video Mrs Ennis . i am gonna do this excercises completely. i hope it repairs itself day by day.

[@drkristieennis]

You’re welcome! Hope you heal completely 😊

[@stompinsteve6066]

Great advice Kristie, I've been following similiar exercises along with knee cap mobilisation and circling of the knees 3 times a week - after 9 months I can now walk 10 miles comfortably! Keep up the good work ATB Steve

[@drkristieennis]

Thanks! Glad to hear your pain and walking are better!

[@demetsanca8903]

Hi Stompin, did you do squat, lunge?

[@stompinsteve6066]

@@demetsanca8903 Hi I did free squats and concentrated on getting down as low as possible - initially using a slant board and stick to help. It takes time but you will get there.

[@demetsanca8903]

@@stompinsteve6066 thank you so much. Actually it doesn't give me pain but I am afraid of doing more damage. :(

[@oshobaadu6272]

Why do you walk 10 miles, May I know?

[@keystonedaytrip238]

Hi Dr. Kristie :) Thanks for the informative , hopeful techniques .

[@andreacee2120]

This has given me relief that I can do something to heal myself over time. thank you so much for this upload.

[@manuelvpr]

Thank you very much Dr. Ennis. I am a 52 year old male, had a fall and hurt my meniscus, could not walk right for about a week, was in a lot of pain, then started to look for excersises to improve my condition. Yours really worked for me, took about two weeks, but i have improved a lot. You look really fit, so I guess you not only give advise you also train a lot.

[@drkristieennis]

You’re welcome! I’m glad you are feeling better:)

[@lamalchica]

I'm so excited to try this! I need the movement and the relief!

[@drkristieennis]

I hope it goes well!😊

[@emartinez2256]

appreciate the video. i started doing your stretches about a week ago. i was diagnosed with a torn medial meniscus on the anterior horn and grade 4 chrondomalacia. i am 47 years of age. my knee does not lock. i still have pain when squatting more than 90 degrees. i avoid squats but that usually triggers the pain. i avoid running on cement or asphalt and run on sand at a beach; i cycle; or run on a rubbery track. your stretches are helping i haven't felt the dull ache i usually feel after activity. i will continue to use your stretches prior to and after activity.

[@drkristieennis]

I’m so glad things are feeling better!

[@slashtrio]

Wow, my injury sounds a lot like yours. I’m 47 and have a medial meniscal tear around the posterior horn with displaced fragment (it’s flapped over). My doc thinks I’m a good candidate for surgery as well as my buddy who is an orthopedic surgeon. It’s been 10 weeks since my acute injury and it’s still bothering me a lot. I’m open to PT but feeling discouraged. My surgeon friend said that even after surgery my knee will likely never be 100% again. I’m an avid surfer and tennis player, feeling a bit depressed about the prognosis

[@daria.asenia]

Hi! I have the same problem as you do as well. If you could take a minute, I would really appreciate to hear how your knee is feeling now and what helped it. Thanks!

[@shinigami956]

@@slashtrio How are you now?

[@dongaetano3687]

Hi Dr K, I'll be 73 in March. No cartilage left on inside or out (? can't remember exactly) of both knees. Must admit I was very skeptical of the "strengthen the muscles around the knees giving relief to the problem" advice that you and other online therapists demonstrate. So, after a layoff of my regime, got back to Concept 2 rower and resistance training and in the third week a young activity pal took me on a hike she called a "Don hike." It had switchbacks so not much steep incline. There were rocky areas where I had to step from rock to rock. I always use poles as enjoy the upper body workout they add as well as the safety and stability. Young (60) friend floats up these hikes, no poles. To conclude: I was amazed at how solid I felt on the hike after 3+ weeks of the rower and also squats laying on the old Total Gym sled not bending past 90 degrees in the dip. I did need to be careful not to twist the knees and to negotiate the rock to rock steps with precision. I was amazed that we did the 3 hr hike with just a tinge of discomfort for me if I allowed a slight twist or slip in the wrong direction. Now I'm watching the strengthening vids from you and a couple of others with interest and trying to fit them into my regimen. Fortunately, I enjoy the stretching after workouts, the whole system of fitness is a positive addiction for me. Your graceful, supple movements and flexibility are amazing and inspiring and you are thorough in explanation and demonstration. Much appreciated. Stay well. PS: Just noticed Evan's comment below mine - another guy who saw the light!!

[@drkristieennis]

Oh thank you so much and I’m so glad I can help!

[@ChristinaFiamma]

This gives me hope. I’ve been getting injections and just tore it worse yesterday after being pain free for two weeks after the last shot. I went to ortho urgent care and they basically said live with it or get it scoped, never mentioned I could have relief with physical therapy. So glad I stumbled across this video.

[@drkristieennis]

I’m sorry you are going through all this 😥 I hope these exercises help you out! Keep me posted:)

[@210leyla]

Thank you for posting this!! Just what I needed!! 💖

[@drkristieennis]

You’re welcome 💕

[@junechoo6713]

Thanks for posting this. My right knee hurts for a couple of days. Today, praise GOD I walk outside but when I put pressure on the right knee it still hurts. Do I have meniscus tear ? Thanks Doctor.

[@unclejay9205]

Stay happy everybody and always find time to smile, its free and sometimes the best form of charity.

[@bettalivin]

why is this video not at at the top recommended 😭 she had all the answers i was looking for 🖤

[@drkristieennis]

Thank you! Pass it on if you know other people that need it too:)

[@chrissulimay]

Very interesting and encouraging. I've been dealing with a slightly torn Meniscus. To be honest I was really bummed out about it because I'm used to having great spring in my legs.. I definitely did not want surgery at this stage in my life. I hired a trainer and he got me doing the type of exercises you shared in this video.. After just 6 weeks the know feels almost back to normal! I'm so happy about this.. Great video, thanks for sharing!!

[@drkristieennis]

You’re welcome and so glad to hear you are almost back to normal!

[@Incomudro1963]

Dr. Kristie is in incredible shape.

[@alexitselentis7904]

Thanks for great insight and explanation many thanks regards from Greece :)

[@drkristieennis]

You’re welcome 😊

[@joesielskisr4911]

She is my favorite trainer, thanks for the video Doctor

[@johnrisinger3936]

AS a cyclist and unicyclist with a torn meniscus, regaining confidence, and full flection of my knee while maintaining strength was important. I used a stationary bike and would move the pedal from say 10 o'clock to 2 o'clock with resistance for ten minutes or so a few times a day. As flection improved enough to go over the top and pedal full circles I got back to short bike rides. When I could confidently ride uphill out of the saddle on the bike I resumed unicycling. I continued with my weight training while rehabbing my knee. I'm 75 now and I hope to be still riding unicycles into my nineties. My knee is at about 90 percent after about 18 months. Still going for the remaining ten percent.

[@drkristieennis]

Thanks for the input!

[@timmclaughlin1787]

Great video and love the good energy, Thank you so much for making this, well done.

[@drkristieennis]

You’re welcome and thank you:)

[@drkristieennis]

You’re welcome! I love making these videos:)

[@Cino2003]

Hey kristie!! Thank you so much for your suggestions and tips, adding in the well wishes at the end really solidified your intentions behind your video. I can feel the healing begin with that alone :))... but of course I will complete these exercises a few times a day for a couple of months to further my healing! Again, thanks for providing your knowledge, compassion and suggestions :)

[@drkristieennis]

You’re welcome 😊 hope you heal quickly!

[@Jared_Berkey]

Just was diagnosed with a “likely” torn meniscus (X-rays only). Started PT and just found your video. I’m going to supplement my PT work with this. Running the NYC Marathon in Nov, need to fix the uncomfortable-ness!

[@basiliomano879]

Thanks for your demo and tips, it’s a big help for me with a meniscus tear.

[@hafh8283]

Kirsty love you keep those exercise coming in xxx

[@chadanderson9140]

Awesome vid! This is me RIGHT NOW! And you nailed it thx!!!

[@drkristieennis]

You’re welcome!

[@patriciaconlan6413]

Hows your knee now?

[@andrewpassow2712]

thanks Kristie, nice soft approach - step-by-step is the best way, as well as continued practice

[@drkristieennis]

You are welcome!

[@scottwelliver1]

I came across this video after calling my doctor looking for a orthopedic referral to look at my knee. An Ultrasound (looking for a Baker's Cyst or blood clot ) had already confirmed a meniscus tear. I performed the procedures in this video yesterday and the improvement in lowering pain was immediate. A couple of more cycles and my pain is gone. It still returns after sitting for a while, but the pain disappears after another round of therapy. Excellent Video!!

[@drkristieennis]

I’m so glad you are feeling better! Hope things continue to feel good 😊

[@MC-hd9ld]

I'm going to do whatever it takes to get better. I hit my knee and am healing. It felt so lonely having this happen, even though I'm not alone. I am scared and anxious and just want my knee to heal. Thank you for this video Dr.! I will do the exercises!

[@drkristieennis]

Hope you feel better soon!

[@phillipjacobs9982]

It's probably just bruised

[@Sanity_Faire]

I’m scared too and am relieved reading all these-are you better, MC?

[@biaonabudget9381]

I think I tore my meniscus yesterday playing basketball and after a day of bawling my eyes out thinking I’ll need surgery, I’m glad I stumbled across your video! I will definitely try this to improve my range of motion and hopefully feel some relief soon. Thanks for posting

[@drkristieennis]

Hope that you feel relief soon!

[@mixedbartending7184]

I know the feeling. I too cried lol

[@sukiguwopaz8747]

@@mixedbartending7184 i cried as well mine happened 5 days ago also depressed i tore my inner meniscus

[@jayjones2629]

@@sukiguwopaz8747 how long did yours take to heal with no surgery

[@sukiguwopaz8747]

@@jayjones2629 im now on the 11th month and im healed like 90 percent not at 100 yet but physical therapy was the key for me

[@Whistlewalk]

Thank you. I am enjoying your sessions - the more so as I get older. This one in particular will be important to me.

[@sahilsasidharan4634]

Hey Kristie, during this pandemic around mid-April I hurt my left knee (diagonal slanting line of pain at the inner side of joint) during an aggressive piriformis muscle stretch straining that very knee. Due to COVID was unable to get any medical diagnosis but suspected inner meniscus tear as I already have patella issues otherwise. Couldn't walk normally due to the searing localised pain, and also was not able to bend or extend it fully just for that day; no locking but it felt like something was getting mildly stuck around inner joint that could then be pushed through slowly afterwards. After icing, a month of rest and incrementally walking with less bending, I hurt the same again to the same degree due to a squat-like movement. And then once more in early June due to aggressive walking with more bending, and that is when the fear crept in that this will never heal without MRI/PT etc. Finally after a month and a half of physio exercises for lower back and coccyx pain (but none for the knees), and attaining almost normal walking status I even climbed 5 floors a week ago. But then I freak hurt it once more just a few days ago while self-administering youtube tests for an M-tear just to be sure. Now I am back to square zero (not even one) and super discouraged! Any advice, and could I maybe book a zoom consultation with you, and if yes how? Ty anyways as seeing this made my day :)

[@drkristieennis]

I’m so sorry you’ve had to go through all this! Here is a link to my calendar to set up an appointment. calendly.com/drkristieennis/60-minute-online-session

[@redlilwitchy6088]

I wish I had found this one year ago. My doctor did not believe me. One year later I'm still healing. 🙏💙

[@drkristieennis]

I hope that you can continue to heal 💕

[@WillChil466]

Mine never gets better. Been 8 mo.s. A board fell on it.

[@omstygomsty]

@@WillChil466 The vast majority of meniscus tears occur in an areas where there are no blood vessels and are called non vascular areas. So it cannot heal. The medical technology is improving but still not there to regenerate a torn meniscus. If the tear is in the outer rim where there is a blood supply it will heal. It might settle down but the tear remains for life.

[@RussiasSufferingInUkraine]

It feels better from just following this once already. Thank you. :)

[@drkristieennis]

You’re welcome:)

[@Baked_And_Fried]

Big thank you I got a meniscus injury 6 months ago and I never really did any stretches and me doing it now just once felt super nice

[@drkristieennis]

Glad they feel good:)

[@federico6284]

❤Thank you Dr Ennis! I tore a part of my medial left knee meniscus end of December. Orthopedist said no operation . He recommended gradual exercise, lower my level of activity ( no more work where I stand for about 12-16 hrs per day or long walks ), and rest. I have been doing some of your recommend exercises at the gym . No pain ! 😅 🙏

[@marcusvonmaximus8071]

No long walks? That low impact cardio. What are you suppose to do for cardio then?

[@darlingly3130]

How are you feeling?

[@MarkLogue]

Kristie, thank you for creating this video. I have started following your protocol as shown in the video and in only one week, I am feeling a difference. I have some major tearing in the left medial knee area and, while I am opting to get surgery at the end of this year, I have felt progress with a decrease in the pain level. Again, thank you for this video.

[@drkristieennis]

I’m glad that there has been progress and at least some reduction in pain:)

[@JR-rt7mj]

So glad people alike present these videos... "your hard work and efforts are never done in vain." Thx for spreading the knowledge. It is a duty for one to spread what they know. you did and with good spirit and intent. Seen similar videos... liked how yours is "half short but twice strong!" Explanations basic and void of exessive medical explanations. Got straight to it and done; Tried your exercises seconds after watching. God bless & much appreciated.

[@drkristieennis]

Thank you so much!

[@RishiRajKoul]

Love the way you explain. Keep up the good wilork. Best wishes.

[@gordanamilovanovic8817]

Great exercises, and advices! My knee hurts, but, I started with this. Wish me luck! Best wishes from Serbia! 😀

[@drkristieennis]

Thank you and good luck 😊

[@gordanamilovanovic8817]

@@drkristieennis Thank you, i'll need it! So: started with exercises, and guess what- i can do it!!! WoooHooo!!!❤❤❤❤❤❤❤

[@rsmith6225]

I did some of these stretches every day plus hill walking. Up and down the same 150m hill on grass for about 1 year keeping discomfort to a minimum. . Then started jogging slowly alternating with walking. Knee fine now, Can even run but stick to walks with hills included. Still do some of the exercises shown

[@nofurtherwest3474]

Can you play sports on it?

[@jazieljaiden6502]

i dont mean to be off topic but does anyone know a way to get back into an instagram account?? I stupidly forgot my login password. I would appreciate any help you can offer me.

[@martinmichael7194]

@Jaziel Jaiden instablaster =)

[@jazieljaiden6502]

@Martin Michael Thanks for your reply. I got to the site through google and I'm trying it out atm. Looks like it's gonna take quite some time so I will reply here later when my account password hopefully is recovered.

[@jazieljaiden6502]

@Martin Michael it did the trick and I actually got access to my account again. I'm so happy! Thank you so much, you really help me out!

[@r8To]

Excited to try this. Just had a c section a couple weeks ago, and I must have twisted my knee wrong, and everything I'm reading and what I feel points to a medial meniscus tear. With a newborn and a toddler, I don't really want to go to a doctor, and even more so, I just don't want to have to do a surgery after just having one! I was so excited to get back to being active again and now this 😩 Thank you for this video. Very clear and to the point 🙏

[@deepakyadav7502]

How are u now

[@user-df6jq6cq6y]

Great video really does work ,plus not like other videos that even a pro gymnast couldn't perform ,thankyou x

[@drkristieennis]

You’re welcome:)

[@raquelmerritt5062]

I've just started this yesterday along with a few other light knee strengthening moves. And I ice afterwards. Already, the clicking in my knee is decreasing! Thank you!

[@drkristieennis]

You’re welcome! Glad the clicking is getting better:)

[@Marpa47]

I used to use ice but have been told that cold is not really a good idea. Have had chronic joint problems. Now I just use a heat pad, (there are even heat pad / far infra red products that are even more beneficial), with great success. Hope you continue to heal and thrive! All The Best!

[@edge803]

@@Marpa47 I use.to use ice and I heard the same thing that it ain't good for joint paint. Would you recommend a deap heat lotion for the knee?

[@Marpa47]

@@edge803 I can only report on my own experience. I do not like cold I have found that a good electric heating pad used long term has been very helpful. And lotions are also not for me especially long term because of skin sensitivity There is also deep infra red heat therapy as is used in sports medicine. It is said to promote increase in circulation to the affected area, thereby healing faster but it may be expensive. There are heating pads with this infrared feature available on Amazon. Finally there is a KZbin channel / online website featuring two physical therapists who address specific treatments for specific problems called “ bob and brad” that is very good. Hope this helps.

[@edge803]

@@Marpa47 thanks mate

[@CnormTV]

Thank you my menicus has been torn for a couple years now I don't want surgery these exercises are a big help

[@drkristieennis]

You’re welcome 😊

[@joseprado2838]

6 months later Hows your knee?

[@CnormTV]

My knee is doing fine

[@tshepofiles7375]

​@@CnormTVhow's your knee in 2024

[@ItratAbbas-rj2gl]

Very well explained. Full of hope.❤❤❤

[@jeankallas]

I torn my ACL 2014 and never did surgery , i did special exercices that allowed me to do certain sports ( biking, hiking, Jogging ) four weeks ago i torn my Meniscus while i was Jogging apparently my knee was loose and i felt the tear. i t was painfull i couldnt stretch it and all , i followed your exercices and the result are great , within two weeks i was able to bike and hike but not jogging third week no pain in my knee just a little bit of a pinch, today is my 4 weeks i feel great i can do push ups and half squats , not confident tho to start jogging again , tomorrow iam getting my knee brace hopefully with it i can go back to playing soccer and volleyball . thank you

[@drkristieennis]

That’s so great to hear! Thank you for sharing and best of luck to you 🤗

[@edcruz2706]

Thank you Doctor Beautiful! This is exactly what I needed. I made the mistake of having the partial medial meniscectomy last December and it now feels much worse. I am planning to start going for PT but these routines will help. I am now subscribed to see you more often.

[@drkristieennis]

Glad it was helpful! And hope you feel better soon!

[@joypeterson2660]

Thank you. Just saw this on my phone it's 4:44 a.m. and my knee is go crazy loose when I try to sleep . This exercise should help strengthen it for sure. Horizontal Meniscus Tear here.

[@drkristieennis]

You’re welcome and good luck!

[@joypeterson2660]

@@drkristieennis thank you 🙏

[@kristiahmataj1766]

Sweet Sweet , how are you now ?

[@iblessyou.forextrablessing7597]

Wow I thought I am only one who sees 4.44 all my life

[@shandi6246]

Hi, thank you for this video! I'm so glad I found it. My knee has been in pain for the last month and I've had to stop my walks until it feels better. Hopefully these exercises will help. Thank you so much!!

[@debschannel6838]

I am going to start trying this tomorrow. I am not sure if my meniscus is torn but all signs point to yes. I can barely take a walk and when it's good enough to get in a mile I am laid up for 3 days. It's been like this a month. I am miserable, depressed and need the exercise to control my diabetes. My quality of life has went in the crapper. I am at a loss and risk undoing all my hard work at weight loss and getting a good A1C. I still am not even for sure how I did it. Way more info than anyone needed but I needed to vent.

[@lizzylizard4638]

Oh boy,I hurt hurt my right knee cleaning house!🥺 Every thing you described is how it feels.... going upstairs/lifting my leg,boy that made me cry!! But I'm going to do what you suggested and see how it goes.. thank you for your help.

[@drkristieennis]

You’re welcome and make sure to listen to your body:)

[@DMUKRecordsTHEWESTLANDS]

Awesome thank you I’m so frustrated with this

[@drkristieennis]

You’re welcome and hope you feel better!

[@aarifbarawie4720]

Being angry at it helps

[@marianoscaglione5642]

Thank you very much indeed Dr Kristie, enormously appreciated!!!

[@drewremembers645]

Exactly what I needed !! Thank you so much for posting this - it will certainly save me a surgery. Yogi - stop practicing because of Covid and then I got this injury....

[@drkristieennis]

You’re welcome! Hope you’re better soon!

[@desireelimkong8555]

Same here. Too much yogasanas during lockdown. Shockwave, dry needling, laser and nitrogen treatments have not helped. Thank you so much for the video, Dr Kristie. I shall try the exercises immediately.

[@Tratata711]

Thank you a lot! From Russia with love!

[@drkristieennis]

You’re welcome 😊

[@stag3t-muspsa910]

Hello Russia

[@granitematt8446]

Thanks Kristie! I am working through a meniscus tear and am excited to try these exercises out.

[@drkristieennis]

You’re welcome! Hope your knee is feeling better soon!

[@standasone272]

I have a new meniscus injury. I cant get down on the floor but can do the exercise (try) on the bed. Thank you for these excercises.

[@sudhapandey8895]

Very Helpful Exercises Thanks a lot dr. Kristie 🙏🏻

[@Godwinpounds4333]

Hello 👋 how are you doing?

[@SuperTalleyho]

This makes me glad I hurt my meniscus. I'll be watching every day:)

[@footduck6681]

Wtf

[@claudesimonnet8465]

Merci bcp. C’est clair.

[@drkristieennis]

You’re welcome!

[@shreddathomeJoCR7]

Thank You ma'am. Very gently explained! I'm doing those rn

[@lindanbackup9816]

This is just what I need!! I’ve had meniscus issues for some time and while surgery helps exercises like this make it sustainable ! I’m so glad this popped up in my feed 👍🏽

[@drkristieennis]

I’m so glad I can help! Hope your knee continues to improve!

[@mikesuarez5231]

I’ve been doing this routine for about a week and a half now and i have more extension in my knee now! Im pretty close to being able to walk normally again. I Do this routine once in the morning and Once in the evening after i eat dinner, It Really helps loosen and relieve. Everytime i do this i get a little bit more extension. Doctor said i potentially have a meniscus tear . Im getting an MRI tomorrow. Hopefully things go well.

[@drkristieennis]

Fingers crossed! Good luck:)

[@gabitsu-ftw3871]

How is your knee now Sir?

[@mikesuarez5231]

@@gabitsu-ftw3871 My knee is great i ended up having a grade 1 MCL Tear , a very minor PCL Tear, and some minor lesions. I was improving my range of motion. it was through doing this routine that helped me a lot. After i achieved full range of motion, i started doing very light leg workouts for my quads,hamstrings, and calves so i could strenghten my legs and prevent future injuries . Its been a long time since then and my knee feels great👍🏼 Note: I did this routine every day. twice a day. once in the morning and once in the evening. I also went on a walk every day so i could stretch my leg a little and get some blood flow through my knee. It ended up working very well for me . Be careful, do what you can, listen to your body, start small, and you should be okay.

[@gabitsu-ftw3871]

@@mikesuarez5231 thanks a lot for your quick reply. I twisted my knee at football last week, heard a loud pop and I can't fully straighten it now, I did some light exercises and it feels like it's getting a bit better, but now I found this video so will start doing these instead. Doctor said it's a meniscus tear 100% hopefully I'll have a MRI soon to know exactly what's going on. He recommended surgery at first but that's actually my very last option.

[@onlinefitness3607]

Your vids are awesome! great explanations and very informative.Thanks!

[@drkristieennis]

Thank you!

[@krishkrish3049]

Thank you !!! You did an excellent work !!!

[@martinataylor378]

I had surgery 09/10/20 and I'm still feeling the soreness and stiffness my knee still unable to go up steps on the leg I had surgery on, I'm going to try these with my other ones to see if it helps thanks

[@jessbon3399]

Thanks, I'll apply it to my patellofemoral pain. what do you think about applying hot or cold packs to help with the pain.

[@drkristieennis]

You’re welcome! If it’s a new injury, I’ve usually works best but there is no hard and fast rule. I tell patients to use what feels best.

[@missleah6204]

Hello! I injured my right knee playing tennis 2 days in row, not a good idea😒 so when I’m not playing tennis I walk and hike 5 miles a day, but my walking have decreased and no tennis, I have been seeing a Chiropractor and doing rehab at home twice a day, I can’t wait to try this! Thank you so much!

[@drkristieennis]

You’re welcome and good luck!

[@peterhoatson]

That's a huge help, thank you

[@arinmani]

Thank you for the informative video Kristie! My 15 yr old tore her lateral meniscus in both her knees playing basketball. She’s been told to get arthroscopy (although she can fully extend her legs but has some trouble bending her right leg backwards). Doc also said she may have a small bucket handle component to the right knee tear which can only be fixed with surgery. Do you know if that’s true?

[@poccagirl1703]

Hi can you tell me how’s your daughter doing? I recently got the news of a tear.

[@bernapril20]

Thanks so much doc! I just had some fluid drained from my knee yesterday. I will go to pt Thursday and Friday. I did too many squats which exasperated everything. I justvwanna jump again. Great video and thanks again

[@drkristieennis]

You’re welcome!

[@ConservativeAnthem]

Exasperating!

[@TheHiqbal]

Wish all therapist were nice and good at showing the exercise like this. wasted my time going to therapist, barely showed me half of what she’s showing for same exercise and told me see u in 3 weeks. My knee doctor showed me more than what my therapist did. Will be following this video exercise thank you

[@drkristieennis]

You’re welcome and hope you are feeling better!

[@HieuTran-ck7oe]

Thank you so much after my volleyball game I had the pain and you fixed it!

[@drkristieennis]

You’re welcome! Glad you are feeling better!

[@user-fe6hb7hu3l]

Thank you very much, as always very useful!! Love your videos! We are staying at home in Russia, but the virus is spreading... How do you fight the virus in the States?

[@Jivolt]

Андрей Малышев We stay home and away from people.

[@normabussey2254]

We don’t watch the mainstream media.....pls don’t fear any virus, FEAR the vaccine.....it’s sinister....❤️🙏🇨🇦

[@robertgrigoryan5244]

Thank you so much for this video and support. Hope you doing well. 4 weeks ago I torn my ligament during football after 2-3 weeks I was completely fine without any pain, few days ago I just twisted same knee again. Waiting for MRI scan. Using crunches at the moment, can’t fully support my leg, as well as can’t straighten it fully. Doctor didn’t say any think about normal walking. Do you think I’ll be able to walk in 10 days time without crunches just with a knee brace until further instruction? Thanks you..👏🙌

[@drkristieennis]

I’m sorry you are going through this! I apologize, but this is a tough one to give an answer to without actually looking at the knee.

[@fismail1023]

Hi Robert, hope you are doing fine now. 3 weeks ago I heard a click sound while playing cricket, but I was okay with no pain after a day. Then in next week, I twisted my knee and there was extreme pain but again I was okay in 10 minutes. I was able to walk and in the evening I was able to play cricket and was able to run 5 km. Two days later during my run, I twisted my knee again and since then am unable to straighten my knee and can't fully stand on that knee. Am also on crutches and waiting for an MRI. How long did you have to wait, were you able to walk without surgery or with just exercises?

[@bboyalanleung123]

@@fismail1023 you guys definitely tore the ACL. That takes months to heal seriously. If you feel.like you can be able to do the sport again after a week or two, don't, you will end up twisting it again until its fully tore....then at that point surgery is the only way.

[@neelampanjwani88]

Wonderful tips, thanks

[@alsindtube]

Just tore mine on outside. Very timely for me!

[@RecklesSleepy805]

Just looking at the cover hurt, if I tried that my knee would lock up and I would probably scream. Man why does this stuff gotta happen to us

[@arnabmukherjee4729]

I feel this pain 😭😭😭my knee literally gets locked and it stay like that and it literally stays in that "L" shape and it hurts

[@Teal_Moon]

@Bernadette Smith this is so true. The foods we eat have a huge impact - even to the bone.

[@camarochronicss1947]

I threw myself to the floor in agony yesterday almost crying

[@vasupallimanojsatyaprasad2545]

@Bernadette Smith how did u overcome that

[@sharosentkisses3637]

My problem now... Im scared to even sleep ! That it some how bends and I get it . The worst idk how to explain to people ...

[@MAYA-rx5wg]

I would like to thank you for this exercise it was amazing, I had knee meniscus torn and the doctor told me only operation the solution, and I had severe pain, after I start your exercise it just disappear and I'm keep going as you advise, God bless you🙏

[@drkristieennis]

I’m very happy to hear you feel better!

[@MAYA-rx5wg]

@@drkristieennis thanks dear

[@drkristieennis]

You’re welcome 😊

[@devton8679]

@@MAYA-rx5wg please update..did you do surgery? Or did you heal properly with this exercise??

[@MAYA-rx5wg]

@@devton8679 hi I feel totally better with this exercise, you should do it every day and be carful when you do sport, you can manage if there's no pain, and the exercise help me to relief the pain. I didn't do the surgery as I heard it might happen again. take care

[@FinnBjerke]

We need people like you. Getting stronger and healthier is fun, also its science.

[@drkristieennis]

Thank you! I try to combine both:)

[@camarochronicss1947]

Thankyou so much for your video I had knee surgery to flip my folded miniscus when I was 10 . 14 years later my other knee cramped and I been having incredible pain ever since accident . During these rough times I need to keep working and heal myself naturally 🙏❤️

[@drkristieennis]

Oh I’m sorry! I hope this knee feels much better:)

[@camarochronicss1947]

@@drkristieennis thankyou I'm watching your vid again 💯😇

[@dc9291]

This is a really good video - thank you sooooooooooooooo much :)

[@fahimnoor5980]

Hi Kristie - Back in December while playing soccer I landed awkwardly on one leg that is my left leg and felt a popping sensation and I was in a lot of pain I got up and felt a buckling sensation and fall again I knew it was serious but after icing and resting I could bear some weight. After a few days it was better and I could limp and walk for a few days but sometimes felt a sense of giving away I still did squats and used anti inflammatory creams to massage the area ...Fast Forward to May I can walk, climb stairs I have no difficulty in Getting up and down but I can't run since I have a fear of pain and it pains if I lay on my stomach extend the knee with my toe pushing it in the right side. And sometimes pain if I switch direction ..I'm not sure if it's minuscus or ACL please help

[@drkristieennis]

Where is the pain located? Is it on either side, middle or back or the knee? If you press around the knee is there pain anywhere? Does it feel like it will give out if you go side to side or lunge?

[@fahimnoor5980]

@@drkristieennis it's mostly on the lateral side and behind the back. Doesn't pain if I squat but pains when I kneel down completely. And there is a feeling of giving away when I run or lunge . Thank You for your reply 😊

[@drkristieennis]

This does sound like lateral meniscus. Did the exercises help?

[@fahimnoor5980]

@@drkristieennis The Exercise Helped a Bit with flexion and full extension But it pains if I deliberately put pressure on the knee and when I run.

[@saidulislam-jr4ox]

@@fahimnoor5980 Hey how is your knee now? Are you able to play soccer. I have same issue as yours. I have no issue with regular activities but I can’t play soccer 😢

[@shanayao509]

Hi Kristie - I tore my meniscus and am in SO much pain - it's the internal one. I want to go without surgery. DO you think I can repair it with exercises? Is is good to massage on the pain for blood flow? I was icing and heating and the heat made it super painful.

[@drkristieennis]

If heat causes pain, definitely stay away from that. It sounds like there is some inflammation and generally ice works better for that. You want to let the swelling and intense pain die down some.

[@sambag8937]

Hi shana, same problem here, how are you feeling now? Is it heal on its own with exercise or should we go for surgery? Thanks in advance!

[@edcain9492]

Mine is so bad ,I am putting Lidocaine/ Phenol on it till I can find a clinic w) X-ray.having to use a cane to take weight off it or I have trouble staying upright

[@thomasmulroney2065]

Great job doctor. Thx for a great result

[@enchantinglysimple]

This is fabulous! Thank you so much!

[@bigfitness4733]

How often should we do this ? I’ve been battling with the meniscus tear and refused surgery for 3 years and really want to fix this

[@drkristieennis]

I usually recommend 1-2 times a day to my patients.