Top 3 Meniscus Exercises For Home | El Paso Manual Physical Therapy

Are you suffering from a meniscus problem at home? Do you think that you might have a torn meniscus, or an irritated meniscus, or any sort of meniscus injury? I'm going to cover with you today, the top three knee meniscus exercises that you can do at home.
Meniscus problems can take a really long time to heal. The reason for that is because they are made up of cartilage. You have an inner a medial meniscus, and an outer or a lateral meniscus in each knee. Meniscus tissue is loaded every time you go to stand up on it, you put your weight through it, so it doesn't really get the best chance to heal if you don't provide it the right healing environments.
There are lots of reasons why you can get a meniscus problem, and healing it is a process. It can take a long time, anywhere from 6 to 12 months as long as you are doing the right things. But it is possible to heal a meniscus without surgery, and without having to rely on injections or pain medications.
For anybody that's dealing with a meniscus injury out there, of course, you want to talk to a health care professional and make sure that you are safe to do exercises before you go out to try these exercises that we're going to cover here.
Let's get into the top three exercises.
Want more help to boost your knee health? Check out our 28-Day Knee Health & Wellness Program www.epmanualphysicaltherapy.c...
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[@michaelwolfe8888]

Thank you! I'm 71 and a caregiver for my wife who is unable to walk or be out of bed long in her wheelchair due to MS. I developed a torn meniscus 3 months ago and it has been devastating to my ability to keep up with life's demands, including lifting and transferring my wife at times, and maintaining an old house and multi-acre property. Very discouraging! However, I'm finding hope in your messages, including the importance of strengthening my glutes. So - I'm striving to implement your advice and not lose heart. Again, thank you! And grace to you.

[@prpjks1796]

Sir how are you doing. Please message. And which exercises you do?

[@jacquelines3685]

AWESOME! I've been doing the Tailgate swinging for about 6 months!!! BEFORE I saw this video. It has eliminated my knee pain. I Was told I needed knee surgery possibly a replacement. Now I will do your other suggestions also. Great Video and Thanks!!😊

[@definitelydaphne777]

So happy I found your channel.. My PT has been paused for insurance to change. I have been doing what I learned from my stay at nursing facility after breaking knee and tearing the medial meniscus. Im thankful for you sharing your knowledge. 🙏

[@angellollar1083]

Thank you so much!!!!!

[@ivansaric33]

Thank you very much 🙏

[@rodprager891]

Excellent!!

[@peppermd9484]

Thank you

[@shirleysmith6402]

Thank you! Have a great day!❤

[@maradonel88]

one of the best videos for meniscus repair on youtube!!

[@epmanualphysicaltherapy]

Hey Marafane, we appreciate your kind words!

[@my2009Babies1]

Thank you for being so Thorough🙂

[@angelamcleggan3036]

Thank you ❤❤❤❤ God bless you

[@pedrovega4034]

Thank you so much for the care you provide. Your info is very helpful

[@BBurns-vg9om]

Thank you. This is helping my knees.

[@user-tr7ms9gl1v]

Thank the knee swing is magic

[@jamludi707]

THANK-YOU so much for uploading this video. I developed pain and instability on the medial side of my knee 4 months ago. I was unable able to participate in any activity, including just walking short distances +/- 2km without sharp shooting pains on the inside of my knee. The following morning after the walk, I would experience a pain & weakness on the inside of my knee. Was advised by my physio to visit an orthopaedic specialist due to a possible meniscus injury. As an active athlete in my sixties who enjoys running, cycling & hiking, I only thought the worst. After searching for many hours for an alternative solution to surgery, I stumbled upon this video and decided to give these exercises a go. After only 2 days I started to sense some improvement but thought I was imagining it. After 4 days the instability & pain subsided substantially. With hope & excitement, I decided to go for a 13km hike on a farm with elevation, descents & off camber trails with small back pack. The hike went so amazingly well without an issue. I will continue to do these disciplines and others you have suggested. I"m in a happy space at the moment & so grateful you shared this video with us. Kudos to you😊👌

[@epmanualphysicaltherapy]

Hi Gary, 👋 We are grateful for your encouraging words! Thank you so much!🙌 We're so sorry to hear that you have been struggling with sharp shooting pains on the inside of your knee. It's a scary feeling when you have that type of pain that you feel it will affect your active life. It's so exciting to see that by giving a few of the exercises a try you started to feel the benefits just after a few days! Thank you so much for sharing your story with us and we hope you can continue to feel relief. We'd love to hear how you are doing as you progress.🙌 Please take care!🧡

[@jamludi707]

@@epmanualphysicaltherapy Appreciate your response & will most definitely keep you guys updated as to my progress. Keep up the Stirling service. 💯 Take care🙌

[@ChrisS-dt3vq]

Mine took a year including seeing Dr and they had to do xrays and mri. Finally physical therapy. But the top deal was taking collagen.

[@marvinwenger5035]

You are amazing!! Thank you!! I have meniscus problems after 30 yrs of running and working hard in carpentry

[@user-po2jl5ec3t]

Thank you so much your information.🙏🙏

[@epmanualphysicaltherapy]

You're welcome M!!!

[@NaureenGrandma]

Excellent way of explaining every step of each excercise and then further more explaining the reasons behind it! Thanks

[@epmanualphysicaltherapy]

Thank you Naureen!!! We appreciate the kind words!

[@TheMaryg11]

Thank you. Your advice is so good and easy is follow. Thank you for sharing with us, much appreciated 😊

[@epmanualphysicaltherapy]

Hey TheMaryg11! Thank you for your kind words 😊 You're very welcome!

[@ivanfontaine8855]

Hi EMPT ,i am a amputie and obveously have walking issues so i cant releave my im balance walking stride. But doing your exercises seems to help keep my only knee feeling and moveing well.Thank you so much!

[@sharonkline6515]

I am so glad I found your videos

[@epmanualphysicaltherapy]

We are too Sharon!!!

[@sondramize806]

Thank you for your videos ❤

[@epmanualphysicaltherapy]

Hi Sondra! Thank you so much! We appreciate your support! 🧡

[@amyl363]

I have a meniscus tear in the posterior portion of medial meniscus, diagnosed by MRI. I tried these 3 exercises. As I released the stretch on the 3d exercise, I got a "pop" in the affected knee. Hoping this means better alignment has been achieved in the knee, although the ortho doc said the bones looked well aligned on imaging studies. The "tailgate swing" is an exercise I had already adopted for the leg with the bum knee by instinct, since the 1st couple weeks after the tear that was all I could do without increased pain! Glad to hear it might have helped bring healing synovial fluid in....Great channel.

[@joysonsona3555]

We are the same 🥲

[@colleenberry7348]

Hi there. I was just diagnosed with the same. I am curious, how are you doing today?

[@leenamenezes7286]

Thank you very much

[@epmanualphysicaltherapy]

You’re welcome Leena!!!

[@joanvaillancourt5765]

Great! Doing them now!

[@epmanualphysicaltherapy]

You're welcome Joan!!! Please let us know how it goes trying this out. 😀

[@randyclare4141]

This has been very helpful but again painful

[@melodyide2858]

I’m glad I found your videos! I shared on Facebook by the way. I have chronic knee problems from untreated meniscus injuries over 30 years ago. I have less pain when I am moving but stiffen when sitting or not moving. Your exercises seem to be helping! Thank you very much for explaining things so clearly!

[@epmanualphysicaltherapy]

YAYYYYYYY!!!!!! This is fantastic to hear Melody!!!! Thank you for updating us on your success!!!! And than you for sharing!!!

[@fatboy228]

I am a subscriber and I do like your approach to exercise for recovery from meniscus tears What I don’t like is that this, for example, is just the early stage movement, then in other videos you do some glute exercises, then in another your doing heal slides etc. How about one video with all the exercises,start to finish, so I don’t have to search through every video you have done with many being unrelated to meniscus problems. The video titles are usually not really that descriptive that I can say “ in the 1st month,do this and in the next month do this etc. I do appreciate what you do and although there are many other Doctors and Therapists with

[@aldita2617]

I had meniscus orthoscopic surgery a few years ago and now my back of knee hurts but with these exercises it has been phenomenal thank you so much

[@epmanualphysicaltherapy]

Hi Al Lo, It is our pleasure! 🙌We are so sorry to hear that you have been struggling with pain in the back of your knee after having meniscus surgery! It can be such a frustrating experience when the surgery was meant to solve the issue. 🥺 In case you are interested we do have a Knee Meniscus Recovery Program that could be very beneficial to you. The Knee Meniscus Recovery Program guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with meniscus tears or trouble after meniscus surgery. To learn more please click this link: www.epmanualphysicaltherapy.com/meniscus-recovery/ If you feel that the program is not a fit for you we do have additional information and exercises in a playlist we have compiled for knee meniscus surgery help. You can check it out here: “Knee Meniscus Surgery Help” kzbin.info/aero/PLJVIPiFvv1maIj5ge4oSQTqVs3RzwpqwV We wish you all the best in your recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!

[@kidneymd1962]

I’m so depressed. I wish I had known about you prior to my menisectomy. Last February I tore my right medial meniscus (posterior horn). Referred to an orthopedic surgeon. He recommended menisectomy. Never offered PT. I trusted him and went for the surgery. Now I’m 5 months post op and my pain is much worse. Biggest regret of my life. Is this how am I going to suffer for the rest of my life? Do I need more time to heal?

[@epmanualphysicaltherapy]

Hello Kidney, There is a significant amount of pain after a surgery, i am sorry to hear your pain is much worse. Here are some videos that can help with your post operative rehab: “Top 5 Glute Muscle Exercises For Knee Pain” kzbin.info/www/bejne/hInHdJ2KZ7angKM

[@kidneymd1962]

@@epmanualphysicaltherapy Thank you. I’m navigating through uncharted waters. This is all new to me. I must admit I did the minimal amount of PT and for the past 2 weeks I’ve ramped it up after seeing your videos. I wonder did I regress because I under rehabilitated or is there an anatomical defect causing the pain? For the 1st 2 months I did progress. I don’t think I tore anything more. Have you seen my scenario?

[@AsadKhan-ql9hn]

Hi, was it complete removal or partial meniscectomy?

[@panagiotischaralampopoulos7152]

before 10 years partial minisectomy of the anterior horn of the lateral meniscus. all doctors were assuring me that i will go back to running !!!! in 2 months the tear was there but the surgeon cut of the half meniscus!!!!! the whole situation went wrong i really can not remeber how many injections og hyaluronic acid i have performed, hoe many prp injection , how much glucosamine and msm supplements i have taken , how many thousand os euros i have spent to sturid physoitherapists. the knee was destroyed for a simple minisectomy...and of course never run agian. AND THE DOCTORS THE ONLY THING THEY ALWAYS SUGGEST IDS ANOTHER SURGERY. the only reason i walk normally is my personal work in the gym , in the swimming pool and the endless efforts i have made to keep the knee strong. DOCTORS ARE CHEATERS WHO ARE MAKING PROMISES THAT THEY NEVER KEEP. MOST OF THEM DO NOT EVEN KNOW HOW TO OPERATE!!!!!! FOR THEM ALL PATIENTS ARE JUST CUSTOMERS . TRY TO WORK YOUR KNEE IF YOU ARE LUCKY TO FIND A PHYSITHERAPIST WHO KNOWS WHAT HE IS DOING AND HE IS NOT JUST ANOTHER PERSON WHO SEES YOU AS A CLIENT !!!!

[@Beth-qs5mu]

I am dealing with the exact same thing 😢

[@Blazjul]

I have both liked and subscribed. A question: do you recommend wearing a Velcro knee brace, and, if so, when? I assume one does not want to wear it a lot, but if it still hurts a bit while walking, should I wear one when I go out? Thank you Never mind; I just explored your channel and found that you have a whole section knee braces

[@annievale8663]

🙌🏼

[@VeBe28]

Hello Doc. What needs to be done to address muscle imbalance.are you implying about the glute exercises which need to be done?

[@richardweidner1625]

i wish you were in denver, dang it

[@susanb4378]

Thank you Dr. David! Your videos are so helpful. If I was anywhere near El Paso I would definitely be a patient (and also pick up some Chicos tacos)!

[@epmanualphysicaltherapy]

You're welcome Susan! We'd love to meet you if you ever stop by. We're just a few minutes away from Chico's Tacos ;-)

[@terriliggett544]

I was in rehab for my meniscus injury, but I must have moved the wrong way. My pain is slightly increased. Should I rest it or just modify exercises for awhile. I regret this setback.

[@terriliggett5377]

Can I ride a recumbent bike with knee meniscus injury and knee arthritis? I also have right hip moderate arthritis. Can I ride my recumbent bike with hip arthritis? Also, what is the alternate screwdriver exercise if you don’t have a rotating chair. You forgot that part in your hip arthritis video.

[@alimenhem3348]

Hello I have a medial knee meniscus tear grade 2 from 3 months ago First month after pain was gone I was stupid enough to start squats which worsened my case then I found out I have a meniscus tear Currently I have no pain most of the time sometimes when I put weight on 1 leg rather than both while standing What do you advice me to do should I do these or these are for person suffering from pain? Or I should do an other exersise ? I would appreciate your answer thank you

[@richardparis8738]

How would a bucket handle

[@zehrasabo20]

I have left ACL degeneration.No solution in orthopedist.Do you have any healing option.Thank you...

[@connieconnie3114]

Is there an affiliate in houston tx?

[@magekn]

I sat on the couch with my feet on the table and fell asleep. Woke up with pain in the knees, especially the back. I reckon the weight pushed the knees downwards and something gave in. What exercise should I do?

[@mainehikingpics]

Thank you so much for this video. How many sets per day should someone do of these?

[@epmanualphysicaltherapy]

Hey Maine Hiking Pics, great question. It depends on you finding the sweet spot for reps. As many as you can without making the knee worse. Here's a playlist of our videos about knee meniscus problems: "Knee Meniscus Help" kzbin.info/aero/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a

[@maradonel88]

how long doc??i read about 4-8 weeks.but not.i have a posterior meniscus

[@d.r.cuevas4214]

Can a bucket handle meniscus tear be healed without surgery?

[@jbhook1339]

What if i hurts if i do the tailgate swing?

[@reycrimson2023]

Yeah it's hurts

[@zhufar]

Hi there doc, When I do the rotation excersice my knee swells, what do you think the problem is?

[@epmanualphysicaltherapy]

HI Ahmad! We can't diagnose online, but if you are in Texas we can do telehealth! I also have the link below with our 28 Day online knee program that you may find beneficial. www.epmanualphysicaltherapy.com/knee-health

[@petroflorence7962]

Im geting a click when going in right inner

[@samehsamer5330]

I had acl surgery 18month ago since that time lam seofring from inner knee pain my surgan told me that is mucls weakness and ask me to strength quads but the mad the pain wrest l went to another doctor he said there's a problem in acl graft length what buts extra load over medial menscus do you hav any better solution than resurgary

[@epmanualphysicaltherapy]

Hey Sameh Samer! Sorry to hear about your inner knee pain. Inner knee pain is usually from a meniscus, ligament or knee joint alignment problem. The ACL graft could be part of the problem too. You've got to start getting stronger glutes not quads. Getting stronger in your quads will probably make this problem worse over time. Here's a video for making your quads stronger. “Top 5 Glute Muscle Exercises For Knee Pain” kzbin.info/www/bejne/hInHdJ2KZ7angKM Here's a video about inner knee pain: “How To Fix Inner Knee Pain In 2 Minutes” kzbin.info/www/bejne/oXevnohqj62MjJY You should also watch this video about knee braces for the ACL graft: "Choosing The Best Knee Brace For You | A Physical Therapist’s Guide" kzbin.info/www/bejne/nXbEeZ2bab6VgM0

[@samehsamer5330]

@@epmanualphysicaltherapy thanks for responding God bless you Doctor David

[@tessroque1954]

I started doing this exercise now that I found it. I have RA, & OA. Just got diagnosed with meniscus tear. Was told to use knee sleeve during activity. Do you have any suggestion on what type is better for torn meniscus? Thank you

[@epmanualphysicaltherapy]

Hey Tess, here is a playlist of videos about meniscus problems. You'll definitely find more help there: "Knee Meniscus Help" kzbin.info/aero/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a

[@vasanthaganesan7868]

Hello from Malaysia. When I do the third exercise (when I bend my foot inwards) and pull my foot inwards , I get a sharp pulling pain on the outer side of my knee , slightly toward the back my knee . Should I do it differently ? Or do I some other issue?

[@epmanualphysicaltherapy]

Hey Vasantha! Oh no! That's not supposed to happen! Maybe you need to do it with less inward twist? If that doesn't work, then it could be that this exercise is not right for you at this time. You may need to be doing something else. Here is a playlist of all our meniscus videos so you can learn more about what else can help you: "Knee Meniscus Help" kzbin.info/aero/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a

[@vasanthaganesan7868]

@@epmanualphysicaltherapy thank you . I’ll check the other videos out. I seem to be able to bend my knee but I just can straighten it out all the way . The sides of my knee feel sore too . Could it be a misalignment ? If so, How often should I do the “push and pull of the upper and lower portion of the knee” ? Initially, I could neither straighten nor bend it and I was in pain . But after I did the manoeuvre based on your video. Pain was down by 80% and I could bend my knee . Yay! But now Now, I just can’t straighten it!

[@keira8053]

*PLEASEHELP*. HI.. Just need some advice. Doctor thought I had a meniscus tear in my left knee. They they realized I have a cyst in there. Supposedly that's why my knee feels like it's going to explode out the left side everytime I more extra weight on it. Like going up stairs. (I avoid that as much as possible) but walking my knee feels the explode pressure just not as bad as if I'm going up the stairs. I'm supposed to do physical therapy but haven't been able to. Is there stretches or something I can do just at home that can help me start to releave any pain. Or anything at all?

[@epmanualphysicaltherapy]

Knee Pain Exercises, Stretches, Advice, & Tips Playlist Hello Keira, Sorry to hear you have a Cyst. We have to some videos to help you out. We added another for stairs as well to get you going again!! Take care. Baker’s Cyst 🦵 "Baker's Cyst Knee Pain Help" kzbin.info/aero/PLJVIPiFvv1mauCV7_gEEntBWMvGcQ5OyE kzbin.info/aero/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM "Walking Advice For Painful Knees, Hips, And Ankles" kzbin.info/aero/PLJVIPiFvv1mZqQdy7MnE2Q1H_Xfgxi5zH

[@melissahauptmeier1446]

Would these be good for any knee issues? I think I have a meniscus tear but not really hearing popping or clicking. Can’t really afford an MRI right now. Thank you!

[@epmanualphysicaltherapy]

Hi Melissa, If you think you have a meniscus tear it would be ok to try these exercises if it feels safe to do so. If you experience any pain and discomfort it would be best to stop and lower the intensity of the exercises. If you continue to feel any pain stop them altogether. In case you are interested we do have additional information and exercises in a playlist we have compiled for menaces issues and one for general knee pain. You can check it out here: "How To Test & Heal A Meniscus Tear Without Surgery" kzbin.info/www/bejne/roumeWapr9Osnck “What is the Difference Between Grade 1, 2, and 3 Meniscus Tears?” kzbin.info/www/bejne/kIOzg6mjjs2VaZo “Knee Meniscus Help” kzbin.info/aero/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a “Knee Pain Exercises, Stretches, Advice, & Tips Playlist” kzbin.info/aero/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM We hope this information leads you in the right direction. We wish you all the best in your road to recovery! 🧡

[@melissahauptmeier1446]

@@epmanualphysicaltherapy thank you so very much for taking the time to reply. I sure wish you could be my PT. I wrote you another message in response to the 4th of July Sale. After listening to some of your informative videos, one thing that’s making me question if I have a meniscus tear is I don’t believe I’m experiencing clicking or popping really. I do have off and on swelling since the onset of pain about 3 wks ago, and some of the worst pain is after sitting for a while when I get up. One interesting observation I’ve noted with doing the tailgate swing is the first few times I did it about a week ago I really felt no pain. Then yesterday I did feel some pain. Today I tried it 3x, the first time some pain, the second none, and the 3rd, started out with some pain and then midway the pain was gone. Sometimes it’s hard to know how much pain to tolerate. You will hear some say, you should experience no pain and stop as soon as you do, others, pain to a degree is ok and work through it. Wouldn’t you say there’s a difference between feeling discomfort and pain? I just really don’t want to make it worse, but for example with that tailgate swing, i think I experienced discomfort or low level pain and worked through it and it got better. It seemed to feel better after these 3 exercises so thank you!! I’m just really struggling with this whole MRI issue this time. If I do want to do one of your online programs I guess it only makes sense to have a diagnosis so you’ll treat it in the best way(although I’ve heard they are not always accurate). Because the pain is quite similar to what I had a couple years ago on my right knee like I mentioned in my 4th of July message to you, it’s tempting to just not get one in hopes of rehabbing on my own like I did before. Thanks again for your kindness! May God bless your efforts!🙏🏻🥰

[@reycrimson2023]

Hello . Its hurts while doing tailgate swing

[@epmanualphysicaltherapy]

Hi Reycrimson, we are sorry to hear that. If you are still in pain, let it subside and you can try the exercise again but make the movement much much smaller. If it hurts too much to try, don't do it and we would highly recommend offloading your knee by using crutches. It might be best to seek guidance from your medical professional. We hope you can feel some relief soon! 🙌

[@TexasLNC]

Ann PLP injections help?

[@epmanualphysicaltherapy]

Hey TexasLNC! PRP injections can help in the short-term, however, it is very important to fix the muscle imbalances to ensure long-term health of the knee.

[@TexasLNC]

Is there referral pain with the meniscus injury?

[@epmanualphysicaltherapy]

Hey TexasLNC! Pain from a meniscus tear will usually present at the joint line of the knee.

[@joseenoel8093]

Peekaboo! 🎄🎅💃 ah right on, the therapists I've seen just wanna put my knee at the car wash/rinse/blood soak and it's just too hard! Your damaged and they push you to "Business as usual", daily life and chores are taskful/draining enough!

[@epmanualphysicaltherapy]

Sorry you're not seeing success with your therapist :-( Sometimes they just push you through a circuit of exercises because that's all they have time for since most specialize in helping people after surgery. Get going on these exercises and take care of yourself!!!