Meniscus Tear - Start With These Rehab Exercises

[@RehabScience]

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. a.co/d/1q3BjgP

[@newts1964]

Thx for replying Tom ...is it safe to stretch the quads my physio got me to pull my leg right back to my butt and made the knees worse,a couple of other you tubers say don't stretch just roll,but been doing that for days with no joy

[@ucandrumvideo]

Thank you so much! You saved me and my knee. After a serious injury on my left knee during a work in the garden. I hardly walked or could do any activity with my knee, every little movement mas painful for almost 3 months, needles to say number of appointments with doctors, anti inflation medicine, all kind of creams and pain killers, nothing helped. Last suggestion was to do a surgery. Then a friend of us suggested your video. I follow exactly your instructions for almost a month. Thanks to you i could dance at my daughter's wedding two month ago, and today I'm fully recovered. Thank you so much from the bottom of my heart.

[@RehabScience]

I’m so glad to hear my videos were helpful to you! Thank you for the comment!

[@moneygoodmauri7859]

@@RehabScience amazing stuff!

[@zamaynedawson6567]

Thank you SO much I had the operation in December, I didn't have no rehab,I was not require to. I been getting shots in my knee was still not feeling good at all. I Pray and ask God to show me what to do. I came across your demonstration and it's been feeling so much better. God Bless you Thank you.

[@RehabScience]

I’m so glad to hear the exercises are helping you!

[@jimdavidson3345]

I am 76 and just had my second meniscus surgery. My surgeon recommended physical therapy for a quicker recovery. Because my record for long term follow through with PT is not good, I declined. So glad I found your video. I will try to get after my exercises consistently. Thank you. Patricia

[@MemoRdz97]

I had ACL reconstruction surgery for my left knee back in January 2015. 2 weeks ago I injured my right knee. I have an appointment the 28th to see what it is. I’m hoping it’s just a minor meniscus injury. These videos are very helpful and have really reawakened how important it is to focus on mobility training. 🙌🏼

[@abhimanyugupta532]

how did it go @MemoRDz97 ?

[@josiefrench75]

Thank you. I hurt my knee about a month ago, used crutches but am trying to walk normally and feel like I’ve forgotten 🙃 Will try these as I think my confidence is key and I worry about knee giving way so am probably walking off kilter.

[@texfu]

I tore my lateral meniscus about a week ago while playing basketball and now im trying your exercises. I feel much better and i wish I would’ve done them sooner.

[@maquiladimastrantonio9083]

I’m beyond excited to try out these exercises! Not sure why I didn’t think to look on KZbin sooner, thank you so much for your great content. 👍🏽

[@RehabScience]

You’re welcome! I hope the exercises help you!

[@bingowings113]

Thank you, to the point, no messing...easy to understand....l REALLY appreciate you.

[@RehabScience]

You’re welcome! I’m glad the video was helpful!

[@졸린고양이-j1m]

Thank you SO much, i got meniscus tear last month😢 And this is helpful for me❤❤❤

[@RehabScience]

Glad the video was helpful!

[@medicinenews4351]

How was you now

[@muhammadluay8291]

I wasn't able to stretch my leg without supporting it with something else(usually my other leg). Now after doing your third exercise for a few seconds I am able to stretch it without supporting it. Thank you so much! You are a lifesaver!

[@RehabScience]

That’s so great to hear! I’m glad the video and exercises were helpful to you!

[@juanmartinpayne8332]

Indeed very helpful and comprehensive. From my experience after a knee injury, the most difficult part is to lose your fear and I do think these three exercises you present in this video highly contribute to gain confidence in oneself. Thank you so much!

[@RehabScience]

So glad the video was helpful! I completely agree with you. One of the biggest hurdles in rehab is building confidence and trust in one’s body again after an injury.

[@aarushsharma2000]

@@RehabScience exactly I always feel scared while putting weight

[@disiikurt]

These videos are really helpful thank you so much! I’m doing these exercises everyday to strengthen my knee after the diagnosis of 2nd grade degeneration of medial meniscus anterior. Doctor told me there is nothing to be afraid of and there is no need for surgery but I still have the pain in my quadriceps and around the medial meniscus. How can I get rid of from these sore muscles and pain do you have an advice I am really afraid of doing something wrong.

[@matteopfenninger5602]

Hey Tom, thank you so much for this video. I just got my MRI-results back today and I've also torn my meniscus. Since it's the holidays I can't go see a physiotherapist for some time and I was afraid to move the knee and mentally I was in a bad way yesterday. Your input has given me back my agency and lifted my spirits immediately!! I'll get to it then :) Cheers!

[@RehabScience]

Sorry to hear about your injury, but so glad you found this video and it gave you some confidence to start moving! These exercises are great options to get your recovery started.

[@servantofthecreator]

@@RehabScience is it painful to live with a torn meniscus or should we just get surgery to go on with it and eliminate the pain? i just had a tear medial meniscus and I don’t know if I should rest for a week or get my knees moving for therapy. Would like to hear from you, I’m hoping that resting would heal my meniscus?

[@ColByte]

@@servantofthecreator hey, do you have an update on your situation? Hope it's healed?

[@servantofthecreator]

@@ColByte it’s going not too bad try doing a lot of strengthening in the knee muscles that will help

[@45graham45]

How did what Tom suggested in this video compare to exercises that your PT prescribed you?

[@moneygoodmauri7859]

I am going to start these exercises today! thank you so much.

[@RehabScience]

You're welcome! I hope they help you!

[@ΚατεριναΠικουλα]

Best best best advice and exercise ever.thats what im facing now. Thanks a million.😊😊😊

[@RehabScience]

You're so welcome!

[@huffyhills]

I am on day five after meniscus surgery. It's going well, no pain, still stiff ,do not have full ROM yet, working on that doing as many different rehab as I can. I'm 66. Still slightly swollen around the knee cap. Using ice after rehab.

[@ciderlove5231]

Very helpful!!! Thank you!...started theses exercises n actually feeling better.

[@RehabScience]

Glad to hear they were helpful!

[@jamesabernethy7803]

Really really good video! Had meniscus surgery 10th June 2023, 80% recovered but need to build strength now as left leg really week due to carrying the weight for 2 years while awaiting surgery. This video is perfect for me! Will be doing these more and more now thanks !,,

[@RehabScience]

I'm glad the video was helpful and that your recovery process is going well! There is a part II of this video with more strengthening exercises that you might want to check out. Also, my brand new book (comes out May 30th) has a comprehensive meniscus rehab program with pictures of me doing the exercises. Here's an Amazon link to the book, if you want to check it out. a.co/d/f7wlmbf

[@zsoltkarpati1111]

Hi, thanks a lot for this video. I have torn meniscus and they will operate me soon, but I try these exercises and it helps a lot

[@justussmith8920]

Straight to the point n informative!

[@RehabScience]

Glad the video was useful!

[@stephenhubbard739]

Big, big help. Thank you sir.

[@RehabScience]

Glad it was helpful!

[@angeladavies]

Excellent explanation and description, I've a medial meniscus tear non surgery.

[@bedhairtapes4227]

Great start thanks! Day 3 of injury. Looking forward to getting back to soccer one day 😔 starting with these exercises 🙏

[@RehabScience]

You’re welcome! I hope the exercises are helpful to you!

[@s.mfardeen3365]

Hey brother how r u now ?

[@martinnagy9916]

This video is fantastic. Thank you so much!

[@RehabScience]

I am glad it was helpful!

[@m.alzazirahely3180]

thanks alot, just release my injury so fast after quad set👍

[@RehabScience]

That’s great to hear! I’m glad the video was helpful.

[@nafihzayn5533]

Big help , thank you

[@bikes7cats1dog]

Your comment on quads not activating resonated with me. 5 years post meniscus tear surgery, and cycling 2,500 miles per year and my quads are still under developed. I don't do too well on the stair drop. I think due to lower legs tightness. Other problems were tight calves, particularly on the right with the problem knee and left glute issue. Working on reclaiming the right knee extension with tightness stopping full extension. Getting there but lots to think about.

[@MrAnmar1985]

Hi there.... Do you recommend to go for meniscus orthoscopic ?

[@RehabScience]

Issues with quad activation are so common after many knee injuries and surgery. Hope you are able to regain full function with more training!

[@jonbentley8088]

Love your content, simple explanations that make sense, not too much fluff. Also dig the intro aha

[@RehabScience]

Thank you! So glad you have found the videos to be helpful!

[@jeanandalmaseuli3929]

Thank you I will try it. I have knee meniscus and it’s so painful on my left knee. The doc did an X-ray and says I have arthritis and I’m 34 so I gotta do something to get this problem go away kos I don’t like surgery and medication

[@lunam4825]

I was recently diagnosed with a meniscal tear and this has helped with the pain a lot. I will be seeing my sports medicine Dr. Next Tuesday.

[@RehabScience]

Glad to hear the video was helpful! I will be sharing a part two video with more advanced exercises on Sunday.

[@jumppigdownhillmountainbik4184]

Very helpful

[@RehabScience]

Glad it was helpful!

[@punitnimavat68]

I have grade 2 posterior horn medial meniscus tear from last 6 months. Doing exercises hope it will heal

[@RehabScience]

I hope you find the exercises to be helpful. In the majority of cases, we now recommend that people avoid meniscus surgery when possible.

[@punitnimavat68]

Me too don't want to go for surgery that's why am putting my full efforts on exercises. Thankyou for support bro.

[@rrCHRISxx]

Great video

[@RehabScience]

Thanks!

[@michaelwenniger2878]

I seen a PT that works with PGA Pro's as I am also a Semi-Pro Golfer ..... PT guy did some tests and said it seemed not to be a Meniscus but just aggravated everything in and around the knee .... I don't know how much of that to believe at this point ....... I was trying out New golf shafts ..... working on this New Move and My knee didn't start hurting until 3 days later ... It was Weird .... I already had a Bucket Tear fixed on that knee ... ( my left knee ... which I Pivot onto as I am a right handed golfer ) .... and for a Month now it seems to feel tight .... I have been trying light therapy hoping this would go away .... I have some little shots of pain here and there .... I can swing a golf club but I haven't really done it yet ...... this Happened May 1 and it is Now June 26 ... I am trying to give it time to heal on its own so I keep pushing out an MRI ..... What are your thoughts ???

[@cute.birdie123]

Pls post more videos on meniscus tear. I have been struggling with this pain. Pls suggest

[@RehabScience]

I will try to do another one soon. Are you on Instagram? I have more posts related to meniscus rehab on there.

[@mcamz8309]

Have you been healed

[@lowerdontdoperks3240]

its been 4 months can you let me know the aftermath of your recovery journey and what you did?

[@ankitkumar8220]

First of all he is very gentle and cute

[@RehabScience]

🙏🙏

[@nicholaskennedy6256]

I definitely don't have swell or at least enough that it's visible. But this condition has persisted for months and is keeping me from running. I really need to see a professional soon.

[@ramum9599]

I m 84 yrs..normal health..mri shows inner meniscus tear..both knee arthritis..no swelling .. can i cure by ur exercises and medicines !!??🎉🎉❤❤

[@dleonf2832]

I suffered a medial meniscus tear 10 mths ago while bowling preparing for a tournament. I managed not to have arthroscopic surgery and my orthopedic. My knee didn’t hurt afterwards but the knee area was super swollen. After a couple of months all the swelling left and I started a 6 wk rehab. Knee responded well and I still am careful even though there’s no pain. Question is would it be okay to bowl again using a knee brace for extra support to help prevent injury again?

[@yonmusak]

This is a really useful video, many thanks. I'm currently travelling so can't see my usual sports physio. At the moment I'm still confused about the mechanism of injury and I'm thinking this might be a fat pad impingement, rather than the more commonly discussed issues. Any test to differentiate between the two? Thanks!

[@1974xaviers]

Excellent video 👌

[@RehabScience]

Thank you!

[@Pridegriffin]

Excellent!

[@RehabScience]

Thank you!!

[@mensurmohammed404]

Can you do these stretches before surgery?

[@jamesreyes4481]

Hi Tom I tore my Meniscus yesterday for the second this time on the opposite side I can walk pretty normally without pain (no turning). I would say out of 10 it's a 2 to 3 pain-wise. I've torn both knees and rehabbed them myself. This tear is the least painful of the two. Each tear was do to my golfing 5 days a week. I'm 64 years young and would like to get back to golfing ASAP and hopefully stop having these tears. How soon can I start doing rehab using your exercises, and what's the best prevention routine after it's healed. This is my 3rd tear in 2.5 years. Thanks, Jim

[@RehabScience]

Sorry to hear about your recent injury. The exercises in this video can usually be implemented immediately after the initial injury, especially since your pain level seems to be mild. Long-term, implementing a lower extremity strengthening program 2-3 times per week would be the most useful in terms of reducing future injury risk.

[@abdullohvohobov5911]

I'd recommend stop golfing after many torns

[@seemasehrawat2480]

Please reply in my MRi report grade 2 signal intensity body -posterior horn laterally meniscus , no tear seen, are these exercise helpful please reply

[@dazzlingpumppouches]

That second exercise I also saw on another channel but then saw a similar one where the therapist had a towel under the knee doing this same exercise but said that was not good for the meniscus as it may irritate it. Is this correct

[@Moxieinmotion]

Hello! I have a question I was hoping you could help me better understand. Meniscus tears often occur from a rotational movement at the knee joint- correct? But most the PT exercises are more linear. Is there value in training more rotationally (IE Knee CARS and knees PAILS RAILS). I realize even in knee flexion/extension rotation IS occurring at the joint, but was just curious about more intentional rotation. THANKS!

[@RehabScience]

There may be some value in training those rotational movements in the later stages of rehab. As you mentioned, flexion and extension naturally involve some rotation at the joint level, so we don’t usually worry too much about implementing rotation specific exercises since most rotation of the lower extremity comes from the hip joint and we don’t naturally have much voluntary control over isolated knee joint rotation. In the acute phases, specific rotational exercises may delay the healing process since most meniscus injuries occur from rotational loading of the joint.

[@Moxieinmotion]

Thanks!

[@devilfish3034]

How long do you do this for? Weeks months?

[@aodix9735]

when I sit on my knees, I feel pain in my popliteal. But don't know why, which video should I follow to maybe relax my knee?

[@VivekKumar-ge2us]

Thanks

[@RehabScience]

You’re welcome

[@khalidelbahraui9219]

Peace be upon you. I have erosion of cartilage in the knees. I am 26 years old. I did prp injections and I still have pain with them. Can I start with exercises or a program that I can follow? Thank you

[@RehabScience]

The exercises in this video and the ones in my gluteus medius strengthening video would be good to implement.

[@krishnaReddy-om2tz]

Is this excercises helps to complete cure the medical meniscus tear

[@newts1964]

Do you advise icing the knee after these

[@newts1964]

Hi Tom....my quads are too dominant should I work on my weak glutes first I do have good mobility but obviously pain in knees but all the quad stuff makes it all worse

[@RehabScience]

I would continue to strengthen your glutes. I would also work on strengthening your hamstrings and calf muscles as they also help support the knee joint.

[@namelessjake11]

I happened to tear my meniscus 1 week ago. Can I do these exercises now? Or should I give rest for now? And when can I start these stretches

[@PDizzleB]

Can i lean up against the couch while I do the quad tightening and push my knee into the floor?

[@d.r.cuevas4214]

Bucket handle meniscus tear , will this help or is that usually a surgery that needs to be done to fix ?

[@Anxyte]

Fyi, if you can't activate the anterior thigh muscles (2nd exercise) just try 3rd exercise and come back to 2nd (hold the leg in the air as much as you can, it activates the muscles)

[@terriliggett544]

Hi Tom, I wrote you 10 months ago that I reinjured my meniscus. I fell on my knee 4 days ago and I’m in a lot of pain. It’s radiating to my entire thigh. Should I be resting or do these. I’m really bummed about this.

[@RehabScience]

Sorry to hear about this recent injury. The exercises in this video would be a good place to start.

[@otakuuniverse259]

Hello! i've torn my medial meniscus and also have a low grade partial tear in my ACL. My motive is to get back to field as soon as possible as I was very near to making my regional team. What do you recommend? Surgery or just Physiotherapy and exercise to get back to my best as quickly as possible? Thanks alot.

[@RehabScience]

It depends on how well your neuromuscular system can cope with the ACL injury. If your knee doesn’t feel unstable with daily tasks, then I would focus on neuromuscular control and strength exercises over the next 8 to 12 weeks as you may be able to return to sport without surgery based on the fact that you have a partial tear only.

[@otakuuniverse259]

@@RehabScience it's actually a tear in the medial mesniscus+ partial tear in ACL. My knees do feel unstable when fully extended but with a slight bend, I can walk and even run without much problem. Already started the exercises too. Feeling much better. Thanks alot

[@RehabScience]

@@otakuuniverse259 Great to hear. Based on your symptoms, it sounds as though you would do quite well with strength and stability exercises.

[@jonesy1589]

I actually had a MRI scan and the doctors said it was a meniscus tear, went up to see the orthopaedic specialist and now he think me it’s arthritis in my knee so had blood test done but don’t know my results yet, so not sure what rehab to do right now

[@RehabScience]

Starting with these exercises would be a good idea in either case. If these can be done without pain and through full range of motion, then I would try the exercises in my meniscus rehab part II video.

[@jonesy1589]

@@RehabScience What about if I can’t straighten or bend the knee right back ?

[@RehabScience]

@@jonesy1589 Then you need to keep working on your mobility before adding other strength exercises.

[@elkiemaytabanda53]

I have knee i jury while hiking where my inner knee hurts, that was already 7 weeks ago. I can do biking now, and i have little bit of pain. Should i continue bike??

[@RehabScience]

Yes, the appropriate volume of biking should be fine. In many cases, biking can actually help with certain issues. The key is to stick to the volume of cycling that doesn’t flare up your pain.

[@loveday80x]

Are these exercises good for articular cartilage tear ? My doctor said it should heal and be fine on it’s own as it’s softer then the meniscus but 2 weeks in and I only see a little improvement

[@RehabScience]

Yes, these exercises would be useful in that situation as well.

[@loveday80x]

@@luisibanez3180 after 2 moths of pain and not being able to walk without crutches, I finally got an mri. Found that nothing was wrong and instead they suspected I had a patellar dislocation without realising. 3 months on and I'm finally starting to walk again. Definitely has taught me that I need a lot stronger quad muscles to help me get back to running safely

[@nessa90]

Can i do this starting on my 3rd day after a bucklet handle tear repair/Acl graft surgery ??

[@RehabScience]

It’s best to work directly with a physical therapist and to ask your surgeon’s office about their post-surgical rehab protocol. Usually, these types of exercises can be implemented in the first week after surgery, but I’m not sure what your surgeon specifically requires.

[@nessa90]

@RehabScience thanks for the reply

[@terriliggett544]

While doing an exercise for my hip, I reinjured my meniscus. I am starting from the beginning of rehab exercises because I’m not in too much pain. Is it common to over rotate and cause additional pain?

[@RehabScience]

What type of hip exercise were you doing? If you were standing on one leg and twisting, this is one way you can re-irritate the meniscus.

[@afsalmuhamed4885]

Can i do these exercises? MRI Result Findings: Complet torn ACL at femoral insertion with multioculated ganglion cyst noted at tibial insertion measuring about 1.3 x 0. 8 x 0. 6 cm...........Complete torn ACL with related ganglion cyst at tibial insertion. Macerated posterior horn medial meniscus with flipped segment noted adjacent at anterior horn..............Complex tear medial mensicus. Faint intrasubstance PDFS signal noted at posterior horn lateral meniscus with vertical PDFS faint signal noted at the body .........?? Lateral meniscus Grade IIb tear for clinical assesment. Buckling PCL with no intrasubstance signal abnormality. Mild thickened MCL with intrasubstance PDFS signal and surrounding fluid signal............MCL Sprain. Multilocular cysts noted at posteromedial aspct of popliteal fossa seen in sinuating betwenn semimembraonus and sartorius muscles measuirng about 3.4 x 3.4 x 2.2 cm and other small one noted adjacent to lateral head of gastrocnemius muscle measuring about 1.1 x 1 x 0.6 cm exerting low signal T1WI and high signal T2WI & PDFS. Bone marrow edema with related cartilage loss noted at posterior aspect of medial femoral condyle...........Bone contusion. Faint PDFS signal noted at femoral insertion of LCL and preserved continuity......Low grade LCL spain. Mild to modertae joint effusion. Osteoarthritic changes with tibial spiking, marginal articular spurs. Small loss body noted at posteromedial aspect of lateral femoral consyle and other one noted adjacent to popliteal Page 1 / 2 muscle. The rest of bones around the knee joint show normal MR signals in all sequences. The rest of articular cartilage of patella, femur and tibia appear normal. Quadriceps tendon, patella and infra patellar tendon appear normal. The visualized muscles and neuro vascular structures appear normal.

[@tiger3553]

Hi dr. , My mri report come grade 2 medial meniscus tear involving the posterior horn root What can I do ? Please tell me

[@RehabScience]

You can see how you do with these exercises, but you may need to have surgery for that type of mensicus tear.

[@ChrisPBacon-zv4et]

When would you recommend surgery for a meniscus tear or would you even recommend it at all?

[@RehabScience]

We don’t recommend surgery for a meniscus tears unless the tear is mechanically interfering or blocking any movement or the person is a competitive athlete and is having difficulty returning to their sport due to either pain or functional knee issues. For most people, especially individuals over the age of 35, we really don’t recommend surgery for a meniscus tear very often.

[@ChrisPBacon-zv4et]

@@RehabScience wow thats good to know i injured my knew back in mid march and just this week i feel like its healing and the pain is subsiding.i was nervous to end up getting surgery but the doctor didnt see anything negative in the xray and just told me if the pain wasnt going away to do an mri to further see whats causing the pain.thank you for the reply!

[@Yvette-ht6od]

❤❤❤👍

[@fazeelalaher6250]

Hi Dr I'm 64 yrs old female Not overweight Heard a bad snap on the lateral side of my right knee as i climbed into the car, a month ago Excruciating pain when it happened but now it's a certain move n its mild. Did mri it's shows bucket handle meniscus tear . Watching so many videos n not sure if I must do the op as dr recommended Arthroscopic menistectomy. It's a grade 1 tear . I'm going to a physical therapist I don't have much pain at the moment. It pops a bit now n again I can extend my knee but not fully Not sure what to do

[@RehabScience]

If you can move your knee through full range of motion and don’t notice major deficits in function, I would be apprehensive to have surgery right now. If things were to change in the future, then you could consider such an option, but the research has really said that we shouldn’t rush in to surgery with meniscus tears.

[@nadeemk52]

Dear Tom, Hi. I am 57 yes old and a regular player of Squash. I developed severe pain in my left knee about 8 months back and had to discontinue squash. MRI showed complete lateral meniscus tear. Knee was swollen with pain in walking. Orthopedic recommended surgery. I wanted to try physio first. Did physio for about 2 months and exercises. Now pain and swelling is gone and I can walk properly but still can't run. The Qs is will it heal completely and can I go back to playing squash again. Thanks

[@RehabScience]

Did an injury occur, such as a traumatic twisting of your knee or anything like that at the time of the injury? If not, then we really recommend that people stray away from surgery after the age of 35. The research shows that many people demonstrate equal outcomes in pain and function when following a rehab program versus those who had surgery.

[@rpmfoto]

@@RehabScience curious as to why the blanket endorsement for rehab and why it matters how the injury happened. Obviously you have a vested interest in rehab but shouldn’t a recommendation be based on the extent of the tear and where it is torn? It seems that since the outer margin has better blood flow that a tear confined only to that area would do better in rehab. What am I missing? Have you addressed this rehab vs surgery issue elsewhere in more depth? I am getting an MRI Monday so I will be pressed for an answer on this issue soon.

[@RehabScience]

@@rpmfoto I am speaking to more recent research, which has shown that rehab produces similar outcomes to arthroscopic surgery without the same risks. You can read more in the following research articles: 1. 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. 2. van de Graaf VA, Noorduyn JCA, Willigenburg NW, et al. Effect of Early Surgery vs Physical Therapy on Knee Function Among Patients With Nonobstructive Meniscal Tears: The ESCAPE Randomized Clinical Trial [published correction appears in JAMA. 2018 Dec 4;320(21):2272-2273] [published correction appears in JAMA. 2020 Mar 10;323(10):1001]. JAMA. 2018;320(13):1328-1337. 3. van der Graaff SJA, Eijgenraam SM, Meuffels DE, et al. Arthroscopic partial meniscectomy versus physical therapy for traumatic meniscal tears in a young study population: a randomised controlled trial [published online ahead of print, 2022 Jun 8]. Br J Sports Med. 2022;56(15):870-876.

[@jones2277]

How many weeks should these exercises be done? I’ve been doing these for 8 weeks?

[@RehabScience]

Healing can take up to six months. Besides these exercises, I would also incorporate the ones in my part II video below. kzbin.info/www/bejne/rIScd6d6hs-ajs0

[@BeeSaucySkateboarding]

Are these only for injury recovery or would they also be preventative?

[@RehabScience]

Most rehab exercises, especially strengthening exercises, can also be used to help reduce the risk of suffering an injury.

[@Chau-Y]

When can i run again?

[@RehabScience]

Once you have full knee range of motion and can run in place for one minute with no pain, you can start adding in short runs again. You would then gradually increase running time.

[@jagaconqueror3971]

Tq bro

[@RehabScience]

No prob!

[@kakarot4701]

My MRI report after 10 months of medial meniscus repair shows "Mild fluid collection along medial aspect adjacent to MCL fibers-likely bursitis" What does it mean?

[@RehabScience]

Basically, there is a bit of fluid building up on the inside of your knee. In the MRI, they feel like the fluid is related to the irritation of one of your bursa. It may be related to the healing that is still going on or maybe you recently aggravated your knee.

[@kakarot4701]

@@RehabScience how can i fix it?

[@Greeneyesinthejungle]

Will this work for a 4 year old meniscus injury? 🤔

[@RehabScience]

Yes, in some cases. The only way to know is to try them for several weeks.

[@Greeneyesinthejungle]

@@RehabScience thank you sir...👍

[@Edibleaccents]

Recently got meniscus surgery. About 2 months ago. I wish I didn’t my pain levels are higher now than before the surgery. And leg day in the gym has sadly become only a memory

[@RehabScience]

Sorry to hear this has been your experience. Wishing you a speedy recovery. These exercises and those in my part II video should help you regain your mobility and strength.

[@Edibleaccents]

@soldatintelectual6544 meniscus was torn so they recommended surgery. But the surgery didn’t fix the problem which is what I’ve now read about meniscus repair. It’s all a gamble

[@Beroz.bk19]

Sir you tell me which tablet i eat for meniscus grade 2

[@RehabScience]

Anti-inflammatory medication is usually best when it comes to pain related to a meniscus injury.

[@alexalim2642]

Thanks for these suggestions! I bruised my meniscus last week and after a week's rest, I thought I was all better and I think I overdid it. Now trying to take it easy working on it gradually so I doesn't become a straight out tear. :( I find it helpful that your videos are done in a timeline - acute, subacute, and chronic. May I ask how long you suggest I do these before moving to phase II? Do I really need to wait 2-3 weeks? :( Clearly, I am very frustrated about being limited in my workouts and activities Thanks again. Cheers!

[@RehabScience]

Glad the video was helpful! I would recommend moving to part two when you can complete the movements in this video with no pain and full range of motion.

[@rigatoni8828]

Awesome vid is there a part 2 for when your ready to progress from these 3 exercises?

[@RehabScience]

Not yet, but I will do one soon.

[@FrenchConnection67]

I damaged my knee lifting weights and playing squash, now my knee cracks while walking every steps. If I bend the knee more than 5 or 10 degres, it cracks when straightening it back. I have to walk with my leg straight. Do you think this is a meniscus tear?

[@DumbBritAbroad]

did u find out?

[@FrenchConnection67]

@@DumbBritAbroad no, i got a x ray only done and they dont think an MRI is needed. They are trying to save money obviously. I recovered slightly though so i am back at the gym and on my bike. Will just be doing recovery exercise

[@santhisri8097]

By doing leg raise my groin area becomes hurt.. is it okay

[@RehabScience]

If the pain is more than mild, then the exercise likely needs to be replaced with another option or modified. If the pain is mild or less, then it is probably OK to continue with.

[@prakshachar2756]

Hi sir,,,I got operation for acl,, actually it's my 3rd operation for same right nee,,, my operated Dr told that acl is very good,,,but he told small meniscus tear is there soo wat are the exercise can do for recovery and how months required to back to sports,,,,plsss advice mee

[@RehabScience]

The exercises in this video and my part II meniscus video would probably be helpful.

[@prakshachar2756]

How many days required to back to sports sir

[@gabrielsuarez4424]

What if I can’t fully extend my knee to stretch it?

[@RehabScience]

Then, I would recommend working on your knee extension mobility more. My video below will help you with this. kzbin.info/www/bejne/q2i6YmObpJV1f80si=uhe6AF0Bw0aNMUjq

[@sany2k8]

I am having a grade 3 posterior horn of a medial meniscus tear on my MRI.is there any to fix way without surgery?

[@RehabScience]

Certain portion of the meniscus do have the ability to heal. Many people with meniscus tears are able to return to full function without surgery by competing rehab exercises. I would try rehab for 8-12 weeks and then reassess your knee status.

[@sany2k8]

@@RehabScience ok I'll try the rehab exercises but my knee is locking when I fully bending it

[@mayanksankhla1538]

@@sany2k8 Hey, how is it now? Did you recovered without surgery?

[@sany2k8]

@@mayanksankhla1538 no not goes for surgery and still having the locking issue

[@jones2277]

How can I get rid of the deep swelling in the joint? Ibuprofen and ice for 8 weeks and still swollen.

[@RehabScience]

I would also try a compression sleeve and heat instead of ice.

[@jones2277]

@@RehabScience Thank you!

[@iam_ismell]

Was hit by a truck while walking in a parking lot. Suffered a torn meniscus, torn LCL, and fractured fibia. Was only 2 weeks ago about to start PT. Looking for good exercises so I can avoid surgery

[@RehabScience]

Ugh, sorry to hear about your injury. Glad to hear you are about to start PT!

[@rhythm8215]

Its going to be 6 months and my meniscus is still not heal completely actually I got the injury when i was performing dance should i visit doctor or let it heal itself

[@Ru4444]

Doctor will probabily recomend surgery. If its affecting ur daily life then see the doctor and consider surgery. If u are ok to live with a bad knee and ur not using it enough to make it worst, then u can do ur physical therapy at home and hope it gets better. Ur age and health condition is also a factor in determining if surgery is a good fit for u. This is just an assumption, see doctor for safe and reliable recomendation.

[@lalo2641]

I have a meniscus tear 1.8 cm I heard it popped knee is week

[@seanodanielsart]

If you can’t kick your heel to your butt and sore on the inside of the knee…is that a meniscus problem.

[@Bernedhot]

I have the exact same thing. I’m not a doctor, but I think that’s what it is 🤷🏻‍♂️

[@MrFilipalter]

Great exercises,but what to do after them

[@RehabScience]

I will do another post with more advanced exercises soon. 👍

[@salijapremjith1038]

Hi sir I am diagnosed with horizontal tear of medial meniscus, ACL and buckling of PLC. This was 16 days back. I was advised rest. Can I start with above exercises. How many times I need to do this. As such I am using hinged braces since then.

[@RehabScience]

Sorry to hear about your injuries. It really would be best for you to work with a physical therapist who can prescribe exercises that are best for your situation.

[@salijapremjith1038]

@@RehabScience thank you

[@Magic_Mann]

Pretty sure i tore both and they ignored it its been 7 years and pain is now normal

[@RehabScience]

This is exactly why we tell people to avoid surgery if they can. If you give the meniscus enough time, it will usually get better. Glad you are back to normal!

[@dleonf2832]

@@RehabScienceAfter a suffering a tear in my medial meniscus the first thing my orthopedic said was to get arthroscopic surgery and clean out the area. I opted for physical therapy and after 10 mths all swelling has left and I have no pain. Was afraid it would heal since the tear was in the white zone but I guess there was just enough blood flow to help healing.

[@RehabScience]

@ that’s so great to hear! More and more of the research recommends that people should really try to avoid meniscus surgery whenever possible as having this surgery and removing part of the meniscus leads to the early development of knee arthritis.

[@DumbBritAbroad]

i wish my knee would bend that far back with exercise 1 :(

[@cristin0]

I have some questions please?

[@RehabScience]

Sure, what is the question?

[@cristin0]

@@RehabScience I have a knee pad that moves, which exercise do you recommend?

[@cristin0]

@@RehabScience Do you have an Instagram or Facebook account ?

[@kevturner3190]

Hi I had medial meniscus keyhole surgery back in October 22 and I’m back cycling 20/30 miles and walking 3/4 miles ok but hyperextending the leg is painful and occasionally gives way if I step on uneven ground. I’m seeing a physio but he doesn’t seem to be able to sort the issue pretty desperate and I’ve got use of 2 gyms any advice for rehab thank you

[@cristin0]

@@RehabScience Knee reflex exercises

[@hauss]

hello Tom, i ran across this video as i am desperate. i am a skateboarder of 20 + years and i believe i have a damaged meniscus or one that is wearing away. some days my knee feels tip top, some days it feels like it will blow out. do you think surgery is necessary? and do they naturally heal if you rest and exercise? dumb question i know....thanks for the vid and insight

[@RehabScience]

We really try to avoid surgery unless the instability persists and limits your ability to participate in daily activities. If most of your days involve mild pain and you feel relatively stable, then I would try to complete 8 to 12 weeks of consistent Strengthening for the knee and hip and see how your knee functions at the end of that period.

[@hauss]

@@RehabScience thank you so much for your guidance on this one. I was kind of lost on where to get started. Definitely looking for the light at the end of the tunnel now🙏

[@dileepkumarsg3592]

Sir I am in India my problem is ,grade 3 tear of medical meniscus as described & grade 1 singal intensity change of lateral meniscus

[@RehabScience]

Sorry to hear that. I would allow it to rest for a few days and then begin the exercises shown in this video. A stationary bike can also be very helpful.

[@dwhite6213]

You look like the Progressive Insurance guy

[@csevimli]

Without bending my left leg is just lying dead muscle