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@@khatijahbibi6731 this program will drastically accelerate your return to full function: www.precisionmovement.coach/yt-knee-recovery-program - Coach Joshua, Team PM
Thank You so much for this video! I injured my right knee while playing football last year. Turns out it was a torn meniscus. I didn't go for a surgery but did physiotherapy. I used to do all the suggested exercises for 4 months and I felt like running again. I tried sprinting and realised that I hurt myself again. I was able to find some relief by doing some air-cycling kicks every day. Cut to a few months later (March 2020) - I tried to go back to running. I realised that I can't sprint and kick a football without feeling any pain. Then I found this video. I did all the exercises that you have suggested here. I used to do it 2 times a day in the first few weeks. Now, I don't do these exercises every day. I do it just two or three times a week. And I feel awesome. I can feel tremendous improvements in regards to my right knee mobility and strength. I can do squats, lunges and burpees very easily. I can do 30 minutes of Jump Rope training! I haven't tried to do all-out sprints yet, but a few days back I tried kicking a football and turns out that it doesn't cause pain anymore. I want to thank you for posting this video and I would suggest anyone in a similar situation follow these exercises!
Brother i too had the same experience...I had partial ACL tear with small tear along medial meniscus...Its been more than 1 year since my injury...I did lot of knee exercises and now iam feeling much better with no sign of any pain and bear load...But the only fear comes when jumping off a wall or while kicking a football...Iam worried if there would be further damage to meniscus if i continue playing football..😰😰 provide me suggestion bro..😕
TIMESTAMPS 7:35 Open Chain Tibial Rotation - find end active range - 1 rep = [rotate inward, hold 5 secs] + [rotate outward, hold 5 secs] - Do 3 reps 9:24 Squats - 1 rep = End range - Do 10 reps 10:05 Hip bridges with ankle plantar flexion & dorsiflexion - 1 rep = 4-6 cycles of rocking between plantar & dorsi - Do 3 reps 12:20 One leg tibial rotation squat - Squat down, load on one leg. Knee point inward/outward. Squat back up. - Pressure on ball of foot & heel. - 1 rep = 1 squat rotated inward + 1 squat rotated outward - Do 6 reps.
@@ruthmariapiras5296 that is a good goal but you may have to do much less depending on your current capabilities. A number of factors will affect how many you can do including pain and movement restriction. Start with 1 set of 5 and see how you feel before adding more. Let me know if you need more advice or assistance :) - Coach Joshua, Team PM
I don't know if you will read this, but sincerely thank you. Going through your channel and videos I was able to diagnose and treat my knee injury and return to playing soccer pain free with the exercises in this video. My pain and symptoms were brushed off by two other physical therapists I visited in person, and they billed me $900 for massages to my IT band which was not the source of my pain as I tried to express to them. If I hadn't found your video I would still be in pain, and would have lost a lot more money. Thank you for presenting this information in a clear and accessible way.
Hi! Thanks so much for following along and for commenting. It really makes our day to read stories like yours. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Dude! I hurt my left knee in November and couldn't sleep (let alone run, my go-to exercise) for months. I had considered consulting a surgeon after seeing SCARY videos about how the meniscus doesn't heal itself and then I found this! I am nearly 100% due to your exercises and explanations. Thank you, Coach E. You rock and saved my running life!
My meniscus tore during football after an awkward twist. Took 2 months to start walking normally. Took an MRI to confirm. Several instances of sudden reactivation after decent recovery, after sudden shock. Many times my knee locked out and would stretch it back to place. About 8 months later i rarely experience it. I can fully squat, no pain, but i can feel the limit of my rotation, but back to football. Dont stay disheartened guys, with enough recovery and good physio, youll be good sooner than u knew it.
Thanks for sharing your story :) This program can help you to make even more progress: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM
Sir My Meniscus tear grade 2 during fell during train left. I have done MRI scan. My injured leg get weak and crawling during some twist and can't step up stairs. What I need to do. Please share.
@@balwinderlambar We are here for you! Start with these exercises and consider doing the Knee Pain Solution program: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM
Did this just happen to me? I self diagnosed bucket meniscus tear, followed the rehab session you gave me for 5 mins and snap. I can no longer hear snapping sound while extending the knee. Thank you so much, been struggling for 4 months now with slow recovery
I've been searching the web for exercises and how to diagnose my knee injury. Not only did this video do both of those, but also did an awesome explanation of WHY each exercise was needed too. This is an absolutely amazing video, and as someone that has gone to physio before, I can't believe this is free. Bless and ty for posting this
Thank you. Your explanations are really helpful. I injured one knee by twisting when carrying a heavy weight and it hurt for a year and just as it was getting better, I fell and injured both knees and almost gave up with the pain... Then I saw this video and want to say thank you. I got relief the first time I did these exercises. I'm 74 and want full mobility back. (You don't value what you've got, until you lose it!)
I just have to say, this guy exercises have worked like a charm for me! Injured my medial meniscus back in August 2019 and didn't know what to do. I came across this video in October and slowly, but surely my knee ROM started to improve drastically! I am now able to go to the park and play football (soccer) again. Thanks alot
Hey I think I have the same problem, did your knee pop when extended on some circumstances? And about how long did the recovery process take for you? thanks in advance!
@@3mlg5uImmlg Hey! Yes it would pop every now and again when I extended it. I'll be honest with you, the recovery will take time. It took me almost 8 months. Quarantining at home has been a blessing, as I could focus alot more time on doing different exercises. As long as you are consistent with the routine, you should see improvements along the way
ive had many injuries over the years and really believe in the power of physio, after all the videos I've seen this has got to be one of the better ones.
Hi and thanks for that comment! We appreciate you taking the time to watch and contribute to the community. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Yay! Thanks so much for letting us know that. We appreciate the support and are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
I have been in so much pain the past few weeks my entire lower leg was numb. I can actually feel some warmth and tingling in my foot again after only one session. Thanks for this. Will be following your other posts.
I had a knee surgery 15 years ago with ACL restoration and meniscus tear. Yesterday I my knee “bent the wrong way”, to the side, while I was trying to save an over-pulled wheelie. That of course didn’t end well. I instantly knew that I hurt my meniscus. I was still able to bike home, but my leg started to feel shaky, uncertain. Today I will start these exercises and pay a visit to the Emergency Room to get that checked and sorted and tested for further ligament damage. Let’s see what the doctor will say! I am saving this video in my playlist and, if I won’t forget it, I will return to give you updates about my recovery by doing these exercises! I think biking will still remain as one of my recovery-exercises, though no crazy mtb trails for a while.
So happy that you found us. Keep us posted on your progress. The resources in the video description can also help. Especially, the Knee Pain Solution program :) - Coach Joshua, Team PM
I injured my knee 3 days ago and I found your video very helpful. It is very informing for someone that does not know much about the knee. Thank you for making the video.
It was one month after I injured my meniscus that I chanced upon Eric's video, while looking for videos to help heal my meniscus. I was seeing a physiotherapist, my swelling was gone, but mobility was still not very good. After trying the exercises in Eric's video for 3 days, my mobility improved tremendously. Thank you! :) I have since signed up for the Avoid the Knife Meniscus Program - totally recommend it if u have any meniscus injury - lots of information, very comprehensive program.
Hey Eric, 23 years old and injured my meniscus with my MCL playing basketball last December. Now November, I’ve had a few instances where my knee will slightly twist and swell whenever I do start playing. Thank you for these exercises hoping for great results
Good luck! A combination of these two courses will drastically accelerate your return to full function: www.precisionmovement.coach/avoid-the-knife/meniscus-program/ and www.precisionmovement.coach/lower-limb-control
Great info. Injured my MCL a month ago. Played the waiting game. Found this video, my range increased in a matter of days. Thank you for the great info. Added ice to the mix, really made a difference. Shaken not stirred....
These exercises seem counterintuitive when you’re in pain. But I knew somehow I needed to strengthen the musculature around my knee. Thanks for this video!
They really are, I have a ton of experience with this type of injury, hell I'm 40 and already need a full replacement. For one the biggest reason as to why you need surgery, for a tear is because the meniscus has such poor blood supply,always worse when torn. It's been a little over a year since my last surgery, and doing any of the movements he described, will make me scream in pain and cause my knee to lock terribly and pop ,bad tearing away even more bone!!!! Ya I don't recommend torquing the knee in any of the ways described, not even a healthy joint!!! I mean the knee is simply not designed to move in those ways. The advice I'm sorry to say is wrong and actually pretty dangerous!!!! I urge everybody who saw the video not try those methods, speak to your Orthopedic, trust me he will not approve of those methods!!!
@@gilbertgarza4992 as Eric says, you do these below the point of pain ... which promotes good blood flow and recovery of the meniscus. Something isn’t right with yours is hurting a year after surgery. Go back and complain.
I heard a pop when I twisted my knee at work (possibly the medial meniscus). I did one set of these exercises, heard a pop again and WOW, the pain diminished greatly. Thank you.
@@PrecisionMovementCoach I have been battling and unable to rest properly. At the beginning I had a job working about 28 hours a week standing the entire time. I was was really active outside of that job. I finally took 2 days of reeally limited activity and I started feeling good. So like a jackass I did the elliptical a couple days and the pain got way worse. How long do you suggest laying off everything before trying anything
Eric thank you for this video. I have stiffness in my left knee and I did your four exercises and I can feel the difference already. This will be a part of my daily routine from now on. I am a avid bowler and I need my knees.
I am now doing the first two of the three exercises twice a day along with riding on a gym bike everyday. I just keep telling myself to be patience with this injury. Thanks for letting me know Eric took months to recover. I hope I will get back to pre-injury state by the end of this year which will be almost 2.5 months since the injury by then.
This is the solution I've been looking for. From the three tests i now know I've been battling with a medial meniscus tear. Am going to give your exercises a go as i can feel it working. Thank you for sharing this video!
So positive, I watched two meniscus videos about diagnosing a meniscus injury after a competitive basketball game today, I landed hard and I knew right away something wasn’t okay. I went into the weight room after to just do a back workout and I could feel the discomfort in my knee area so I left the gym early. After getting home I did all the tests and found out that I can’t straighten my knee completely which probably means it’s a bucket handle tear. I pray it heals on its own because I do not want to pay an orthopedic doctor. They charge a lot.
Shawn Peterson I could have written your post above. Same exact story. Literally. I was going for a long rebound, planted my right foot near the baseline, then I heard a pop and went down. I also hit the weights about 15 minutes later and did a back workout. No kidding. Rode my bicycle home. I did it Monday. Started getting better today, then all went to hell as I pivoted while changing directions with the lawnmower. I collapsed to the ground. Can’t put more than 5 lbs of downforce on it. It hurts more than ever now and my range of motion also diminished significantly. How is your recovery?
The first minutes of that video were definitely for me. Hurt my knee 2 weeks ago and experiencing the exact same things that you mentioned (regarding meniscus). Will give this video a try tomorrow as a starter to my rehab. Thank you so much
Thank for diagnosing my torn meniscus...it’s been killing me slowly for years and when I feel great, I do something stupid like run a marathon and damage it again...so now that I know how to fix it I’m grateful. My orthopedist said I’ll need a knee replacement if I keep running...😂...I don’t believe him so I quit running...not because of my knees but because you only get so many heartbeats in a lifetime....! 🖖🏼
@@PrecisionMovementCoach well…I fell down a couple weeks ago and landed right on my knee cap and heard a snap … my knee isn’t hurting anymore! I think something was growing in there that was causing it to hurt and the fall broke whatever it was. .. it’s been a long three year battle and am grateful I tripped. ☺️
Thanks for taking the time to share this with us. Much appreciated. I tore my medial maniscus on day one of my vacation. The positive i draw from this is that i have time to learn.
Excellent. This is helping me recover. I do these every morning back and go back to this video as reference. Appreciate the time you took to make this.
Thank you so much for this!!! My knees started giving me issues at work and during my workouts a few weeks ago...6 days ago the right one swell up and I was in severe pain!! My husband tore his meniscus in the same knee back in June and had the surgery soon after, he was out of work until 3 weeks ago!!! I do NOT want surgery so I am glad I found your video!!! I tried these last night I couldn't do the squats ( I was once squatting 50-100 times a day) or the last exercise but I am determined to get better without surgery!!!
Takes time Nikki - gotta give it a good 6 months of not doing anything that causes sharp pain and continuing to push the "RANGE OF CONTROL" (not passive range of motion)... doing so should result in very gradual improvement of pain-free range.
Very helpful video. Rock Climbing 4-5 times a week and epic hikes through the mountains has finally done me in. This video is helping my progress of recovery.
Thank you so much, I'm for sure going to do it all, and hope this is will strengthen my knee so my injury will not come back. Have a medial meniscus injury and it seems it was recovered, but it came back when I was starting to do my full training again.
These exercises and the thinking behind them are certainly a good place to start. Since doing this video I've released a meniscus course with Dr. Erin Boynton, who was the orthopaedic surgeon for the Toronto Blue Jays (major league baseball team) for 10 years that you can find here (if you can I highly recommend it): www.precisionmovement.coach/meniscus/
If you really did tear, your meniscus, my guess is gonna be that you did not heal with the advice given. The meniscus naturally has very poor blood supply, not amount of exercise is gonna increase it. And the movements described can cause alot more pain, un natural range of motion. See an Orthopedic please.
Gilbert Garza thanks for your input. I did go to an orthopedic guy. He’s great. He referred me to phys. Therapy 3x/wk for 6 weeks, then surgery if it came to that. I was lazy and never went. Instead I went to a holistic chiropractor who does PEMF = Pulsed Electro Magnetic Field Therapy. After the first session i had full range of motion and reduction in pain and swelling. I have no limp, no pain I’ve probably gone 8x. That first visit with immediate results blew me away. I feel the results were quicker and more effective than physical therapy would have been and I certainly would never want surgery on my knees. I’m very grateful and super happy with the results. There are youtube videos regarding PEMF. I encourage you to check into it. Approved by the FDA. I wish I could refer you to one, but I’m not that tech savvy.
I injured my knee while running, pushed too much, too fast, at once - basic mistakes - but happened, OK, lesson learned. Anyway, after 4-5 weeks of pain, swelling and alternating better and worse days depending most probably on my sleeping position, this is the second morning after the second evening exercise. I still apply icing but started to exercise hard using training suggested by you in the video. The progress is unbelievable. Swelling is gone, mobility increased by +50 %, pain only at the very edge of original mobility (e.g. deep squat, edge of rotation, etc.). THANK YOU A LOT MAN!!
I got an injury from football. It has been three (3)years since I got my injury. I can walk when I don't feel any pain but when I start running I feel pain or when I do hard work. Am going to try these exercises I think they are helpful coz many people are appreciating you. #2022
Superb, detailed explanations!! 3 mos ago I tore both the medial and lateral meniscus in my right knee. A month ago, I canceled the surgery I was recommended to have because I felt I was being rushed into it. I've done nothing since then other than garden and walk my dog and I'd say I am probably 95% fine. Still some remaining soreness in the ligaments, I think but the knee movement is fine, save for an occasional "popping" sound.
Gilbert Heurea No, when I sprained my knee and tore my meniscus, I couldn't bend it because of pain and swelling. Keeping it straight wasn't a problem.
Hi what surgery u were recommended to do ? My doctor recommend me keyhole surgery cos i Have medial meniscus n cartilage damage. Another doctor recommend a synvisc injection. I do not know which option to take ?
@@alisonkuan674 Orthovestic is primarily for ,moderate arthritis. And it's permanent or long term at all. You need keyhole or arthroscopic surgery to repair the cartilage and ligaments.
I just had a medial meniscectomy of the left knee despite doing all the exercises over a four month period that had been recommended by my physio. These types of videos are generally absolutist when the truth is that for many people, surgery is the only option to fix the knee and stop the pain. My surgery was a total success, I can walk without pain for the first time in five months but do require on going physio to strengthen the quad muscles so I can get back to running.
It's awesome that you are able to walk pain-free! We definitely agree that surgery is a viable option if necessary :) We just want people to explore alternatives that may not have been presented to them. - Coach Joshua, Team PM
I’ve had a meniscus tear (gymnastics crash) and surgery in the past, and currently my other knee has a suspected meniscus issue (bike crash). Thank you for this video!
@@ebonix33 it took a minimum of 6 months to get back to normal range. Pretty much good for the most part now. Although if I don't keep strengthening work up, or muscles get too tight my knee gets grumpy.
Thank you for your information it was a great help one to a chiropractor self more we leave with your exercise I thank you for your time as I have dyslexia and everything I learn has to be verbal I thank you for all the people Like me that Cannot read
THANK YOU for these, especially the tibial-rotation-squat! Have never seen or tried this before and it's been magic! After doing these I just spent over 1/2 hr watching a bunch of your other videos and and plan to watch more... again, thank you!!
Thanks Eric, ive tried many exercises but your one tibial rotation squat worked immediatly relieving the pain and freeing up the knee, it still feels it needs more , which i will do, ill follow all your exercises regularly, its easy to just say thanks but to relieve pain and enable me to walk further than a hundred yards, what you have done is more than thanks, please keep it up.
I am a hockey player, I do have stronger than average legs and knees, but that darn meniscus.. I've had two tears repaired on my left knee and one on my right. I recently slipped on ice at work and twisted my right knee, its not swollen, but its quite sore and has made it impossible for me to skate because it feels like all the pressure is on my MCL. two different doctors thought my knees were still quite tight for my age, they don't believe I damaged anything, however I am in quite a bit of pain walking and any twisting motion either results in a pop in the knee or pain. I see the surgeon again in two weeks, he thinks it will heal on its own, I'm skeptical, but will exercise them for the two weeks before I go in to see if i need an MRI. Hopefully I can improve. Thanks for the new ideas, I hadn't seen these specific exercises before, These feel like they work my knees more.
its been 11 months since ive torn my meniscus and i just started doing these excersizes today and I can definitely feel a change in the mobility of my knee. im going to go check it out at a doctor and reply with the results thank you.
I do the stretch shown at 12:20 whenever my knee aches from a previous meniscus tear. It works almost instantly to relieve the ache. During the day or while playing sports if the knee aches I stop to do this stretch for maybe 30 seconds or so. Even showed it to a friend and she said it worked for her knee, also.
Being a DPT needing refreshers to go back into outpatient Ortho after working in a hospital for years, he is very helpful! Highly recommend this channel .
I have issues with both medial menisci (?) and can't put pressure on my knees to even jog. Tried these and went to work out and there was such a difference! No pain! 🙏 thank you
Thanks, good stuff! 65 year old guy, active but not athletic (since junior high, anyway), and two "right knee pain" incidents about 5 months apart. The first cleared in about 2 weeks with rest, ice, naproxen. The most recent one has gone from pain level 5-6 down to 1-2 with rest and ice in about a week. I’ll start your exercises to strengthen the area, hopefully to reduce recurrence. And by "rest" I mean less walking and stairs than normal, and a little extra procrastination on yard work - nothing stops me!
Thx so MUCH!!! I injured my knee (medially) 4/7/19 & it's so painful!!! Your video has helped me greatly! The very last exercise hurts a lot, but I'm taking it slowly...thx again & keep up the great work!! 😎💪
Bro . I got knee arthroscopy already physical therapy and a cortisone and in January a prp. Nothing . Started in 2021. Up until this year, bro I started doing these exercises yesterday I need to get back to work . yYESTERDAY I STARTED AND I ALREADY FEEL IMPROVEMNT. I have a baby that’s about to be a year man. I have been off work because I cant bear the pain on my knee medicine doesn’t work I notice walking and stretching helped a little but I felt I needed something more man. This hurt a lot the first time I did it. But I didn’t tests and I have mri lol my most recent showed I have a small tear still. It started with a medial meniscus and posterior horn . As of now I have a cyst and a small tear. And this is helping a lot . I do not want to do another surgery.
Yes! You got this! It's great to read about your progress and we are so happy that you found us. Thanks so much for trusting us to help guide your efforts. These exercises are okay but the Knee Pain Solution will get you back to work and playing with your baby pain-free: www.precisionmovement.coach/knee-pain-solution-yt We are here if you ever have any more questions :) - Coach Joshua, Team PM
@@medicinenews4351 it took a while almost 3 years. My knee is doing much better. I’m currently doing pt again. But the dr is massaging my tendons I’m not doing any actual physical therapy workouts . My pain levels have decreased drastically. I was afraid to put any weight on it because I had torn it again a year and a half ago. My gf told me she saw on tiktok that the last resort was putting weight on it with hard exersizes. It was very painful the first week. I’m still doing them. My last day of extreme pain was may 12 . I remember it too that’s how constant and extreme my pain was. I’m a young dude man, I should be able to get back on my feet and I am. I’m working again. I just can’t kneel yet. I can but Still quite a bit painful. Aside the mild stiffness I still feel ervday and mild pain that comes occasionally I get stabbing pains quick ones the only extreme pain I feel but it doesn’t even last 2 minutes it’s a quick stab of pain and it leaves . Hopefully soon it will stop . I’m still working towards getting back to playing soccer. Still can’t but I can do things without extreme pain . I noticed sitting causes me more stiffness . Like if the lack of movement makes it worse. I’m constantly moving at work luckily I was able to get back to a non heavy job I work labor jobs so I was afraid I wasn’t gonna be able to work but I’m back. It is my first major injury in life also I’ve never broke a bone or anything else. I’m not sure how the recovery is w these situations. Now I do .
IMG I feel good I thought iam the only one having this problem but when I analyzed and searched for it there are soo many people facing it .... I definitely have to do exercises so get rid of the meniscus tear.... Thank you so much ❤️
I'm glad that you found my material. This program can drastically accelerate your return to full function: www.precisionmovement.coach/avoid-the-knife/meniscus-program/
I wish I saw this back in September 2020! I had a really bad knee injury but didn't see the doctor because I wanted to get deployed! So I just let it healed on its own. These exercises would've came in handy!
@@tonybb7230 hey how long did it take to heal? I'm 4 weeks in already and I can't bend my knee too much. I can maybe make it straight sometimes but as for bending it in, I cannot
@@samietofu5925 I started to bend my knee after like 8 weeks. Then after 14 weeks I started to lift heavy weights. Such as squats, deadlifts, etc. Also able to play sports like football or sand volleyball after 5 months.
@@tonybb7230 such a long process. I'm still young so I do hope I don't need to go through surgery. I'm going to go check my leg this Sunday. I've gained so much weight during covid. I really want to run again like I was able to before.
Thank you so much,i really like how you explain the exercises in relation to how it will help with functional movements. Gives more purpose to perform the exercises.
Great video. I've been doing these exercises for about a week now and I feel improvement. I actually felt the difference after the first time I tried them. I've been doing 2 sets of 10 reps each. I also include some of those leg raises where you're laying on your side.
Aloha and many thanks! As a medical massage therapist and pickleball player, I have seen many meniscal injury clients. The rotational component is fabulous. I can't wait to "suggest" your trio of exercises to my clients.
Thank you for this! Hurt my medial meniscus left knee by swiveling hips in golf swing! But I need to maintain my weekly running training. Recommended exercises feel just right.
Thanks for this video. I’m gonna start doing all these exercises. I’ve got the bucket handle symptom you described, partially tore my meniscus playing football last month on a weird turn wearing cleats and my foot got planted.
Crayfish Two I’m not really sure what happened with me. I couldn’t walk for like two days and then I started walking and actually went skiing and it felt much better but wasn’t fully healed. It hurt so bad and showed almost all of the signs of a torn meniscus but ig it wasn’t, ig I got lucky. The swelling stopped after like 6 days and was pain free after 6 days also
@@oliverlurix5699 hey thanks for that... glad everything came right for you... just starting on my journey of recovery but I'm glad this information was out there for us... take care all the best bro 👍
Thank you for the video. I injured my meniscus while playing rugby and i saw few doctors afterwards but nothing has been helpful. I will give it a try. These exercises look very helpful.
Thank you Eric! My medial meniscus injury is one month old. I'm more firm up now not to go for surgery which my surgeon has advised. Will surely try these exercises and strengthen my knee.
This was one of the most helpful meniscus recovery video. Needed recommendations on how to build back strength after a slight medial meniscus tear. THANK YOU!
Thanks Eric, I had Meniscus tear operation in July and just started to get more mobile now. Gonna try these movements you suggest and see if they aid my recovery. I bought a couple of knee supports which have enabled me to do a couple of short runs recently. still in pain but managed to get a couple of very slow miles done for the first time in a year since i last ran. I'm hoping to be able to increase my distance to fingers crossed, do a marathon again maybe next year. onward and forward, bit at a time, improving. Video very helpful for me. Thank you for your time and effort for the benefit of others. 👍
Waynebago I had my surgery done on July 3rd of this year about the same time you had yours done. How is your progress? What can and can’t you do right now?
@@sportsallday4453 Hi Tin, I just treated myself to a couple of Knee supports and new Brooks Adrenalin 19 trainers. My 1st run yesterday was 3 miles on a slight undulating surface along canal. Slow but felt good to get out and have a go. Knee pain was there but not to painful to make me stop. Really pleased with that all things considered. Knee support seem to work really well. Rymora is the type I bought. Gonna give it a couple of days and go again. All good so far. Hope yours is getting there mate. 🏃♂️👍
Hi what surgery u go through ? Is it keyhole surgery ? My doctor recommend me to do keyhole surgery when MRI show torn medial meniscus & cartilage. Is it painful how long to recover ? Heard need to be on crutches for 4 weeks that my concern.
You have helped me understand what I am dealing with my knees, repeated stress on them have caused me to not recognize my own knees , pain and almost can’t walk comfortably.... twisting them did it... I’m practicing these tips now , thank you ... then on to hiking
I really want to thank you as this information is extremely helpful also it wasn't too much info which can be hard to remember - thank you again and for taking the time to make the video
I am a soccer player and I had I had a accident while playing football bad tackle, I have been hurt for 6 months now ,couldn’t sit on my right knee, I have been avoiding surgery (I do not like it) i have been following treatment but the results was I need surgery. I only tried your exercises yesterday I can tell you I am now able to sit on my knee
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hi Coach i have just done my bucket surgery ,what is the best exercise to be done thks
@@khatijahbibi6731 this program will drastically accelerate your return to full function: www.precisionmovement.coach/yt-knee-recovery-program
- Coach Joshua, Team PM
can i play after got this injury without surgery. like before
I know this is an “old” video, but every time I watch anything from you, I see improvements in my body!
@@AgendaInMind Thanks for watching!
Thank You so much for this video! I injured my right knee while playing football last year. Turns out it was a torn meniscus. I didn't go for a surgery but did physiotherapy. I used to do all the suggested exercises for 4 months and I felt like running again. I tried sprinting and realised that I hurt myself again. I was able to find some relief by doing some air-cycling kicks every day. Cut to a few months later (March 2020) - I tried to go back to running. I realised that I can't sprint and kick a football without feeling any pain. Then I found this video. I did all the exercises that you have suggested here. I used to do it 2 times a day in the first few weeks. Now, I don't do these exercises every day. I do it just two or three times a week. And I feel awesome. I can feel tremendous improvements in regards to my right knee mobility and strength. I can do squats, lunges and burpees very easily. I can do 30 minutes of Jump Rope training! I haven't tried to do all-out sprints yet, but a few days back I tried kicking a football and turns out that it doesn't cause pain anymore. I want to thank you for posting this video and I would suggest anyone in a similar situation follow these exercises!
I'm so happy to read that! Thanks for following along.
Dealing with the same and i am horrified that i cant run again ,i dont know how much time it is going to take
@@monk_music any updates
Brother i too had the same experience...I had partial ACL tear with small tear along medial meniscus...Its been more than 1 year since my injury...I did lot of knee exercises and now iam feeling much better with no sign of any pain and bear load...But the only fear comes when jumping off a wall or while kicking a football...Iam worried if there would be further damage to meniscus if i continue playing football..😰😰 provide me suggestion bro..😕
@@raviteja6824 how it started your meniscus tear?? 🙂
Finally somebody giving advice about an injury they actually have.
Experience is the best teacher.
TIMESTAMPS
7:35 Open Chain Tibial Rotation
- find end active range
- 1 rep = [rotate inward, hold 5 secs] + [rotate outward, hold 5 secs]
- Do 3 reps
9:24 Squats
- 1 rep = End range
- Do 10 reps
10:05 Hip bridges with ankle plantar flexion & dorsiflexion
- 1 rep = 4-6 cycles of rocking between plantar & dorsi
- Do 3 reps
12:20 One leg tibial rotation squat
- Squat down, load on one leg. Knee point inward/outward. Squat back up.
- Pressure on ball of foot & heel.
- 1 rep = 1 squat rotated inward + 1 squat rotated outward
- Do 6 reps.
I appreciate this Irena and I'm sure others do too. Thanks! - Coach E
@@PrecisionMovementCoach thanks for the tutorials 😊 hope I got the notes right
Squat: 10 reps for 3 set?
@@ruthmariapiras5296 that is a good goal but you may have to do much less depending on your current capabilities. A number of factors will affect how many you can do including pain and movement restriction. Start with 1 set of 5 and see how you feel before adding more.
Let me know if you need more advice or assistance :)
- Coach Joshua, Team PM
Ice or no ice after workout?
I don't know if you will read this, but sincerely thank you. Going through your channel and videos I was able to diagnose and treat my knee injury and return to playing soccer pain free with the exercises in this video. My pain and symptoms were brushed off by two other physical therapists I visited in person, and they billed me $900 for massages to my IT band which was not the source of my pain as I tried to express to them. If I hadn't found your video I would still be in pain, and would have lost a lot more money. Thank you for presenting this information in a clear and accessible way.
Hi!
Thanks so much for following along and for commenting.
It really makes our day to read stories like yours.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Dude! I hurt my left knee in November and couldn't sleep (let alone run, my go-to exercise) for months. I had considered consulting a surgeon after seeing SCARY videos about how the meniscus doesn't heal itself and then I found this! I am nearly 100% due to your exercises and explanations. Thank you, Coach E. You rock and saved my running life!
Thanks for stopping by!
Keep us posted on your progress and let us know if you need more support :)
- Coach Joshua, Team PM
Do u feel better now brother ?
Physical therapists always seem so happy to be alive.
:)
Probably cause they know they’re truly helping people! Has to be a great feeling!
Most likely because their bodies are functioning like they should. Healthy body, healthy mind I'm guessing
We are good actors. Just like any job /career it gets to you after a while.
😂
My meniscus tore during football after an awkward twist. Took 2 months to start walking normally. Took an MRI to confirm. Several instances of sudden reactivation after decent recovery, after sudden shock. Many times my knee locked out and would stretch it back to place. About 8 months later i rarely experience it. I can fully squat, no pain, but i can feel the limit of my rotation, but back to football. Dont stay disheartened guys, with enough recovery and good physio, youll be good sooner than u knew it.
Thanks for sharing your story :)
This program can help you to make even more progress:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Sir
My Meniscus tear grade 2 during fell during train left. I have done MRI scan. My injured leg get weak and crawling during some twist and can't step up stairs. What I need to do. Please share.
@@balwinderlambar We are here for you!
Start with these exercises and consider doing the Knee Pain Solution program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
I'm currently on the same injury week 2 I can walk
@@kamoheloamokelani210 did you try out the exercises?
Did this just happen to me? I self diagnosed bucket meniscus tear, followed the rehab session you gave me for 5 mins and snap. I can no longer hear snapping sound while extending the knee. Thank you so much, been struggling for 4 months now with slow recovery
Amazing!
Скажите пожалуйста как вы сейчас восстановились уже? Без операции? У меня такая же ситуация год мучаюсь хромаю
I've been searching the web for exercises and how to diagnose my knee injury. Not only did this video do both of those, but also did an awesome explanation of WHY each exercise was needed too. This is an absolutely amazing video, and as someone that has gone to physio before, I can't believe this is free. Bless and ty for posting this
Thanks for stopping by!
Watched over 20vids and this the only one that was effective. You have a different approach to this than most of the vids out there. Much appreciated.
Thanks for watching!
This guy offers a no nonsense approach with nothing to gain except for healing and it works. Good job bro!
Thanks for the kind words.
Thank you. Your explanations are really helpful. I injured one knee by twisting when carrying a heavy weight and it hurt for a year and just as it was getting better, I fell and injured both knees and almost gave up with the pain... Then I saw this video and want to say thank you. I got relief the first time I did these exercises. I'm 74 and want full mobility back. (You don't value what you've got, until you lose it!)
Nice work!
I just have to say, this guy exercises have worked like a charm for me! Injured my medial meniscus back in August 2019 and didn't know what to do. I came across this video in October and slowly, but surely my knee ROM started to improve drastically! I am now able to go to the park and play football (soccer) again. Thanks alot
I'm so happy to read that. Thanks for the feedback.
Hey I think I have the same problem, did your knee pop when extended on some circumstances? And about how long did the recovery process take for you? thanks in advance!
@@3mlg5uImmlg Hey! Yes it would pop every now and again when I extended it. I'll be honest with you, the recovery will take time. It took me almost 8 months. Quarantining at home has been a blessing, as I could focus alot more time on doing different exercises. As long as you are consistent with the routine, you should see improvements along the way
@@3mlg5uImmlg I'm also having the same experience as you on the 3rd of June 2020. And I'm going to be on this exercise.
@@narcisussmarcano1009 gonna start doing myself too from today
ive had many injuries over the years and really believe in the power of physio, after all the videos I've seen this has got to be one of the better ones.
Hi and thanks for that comment!
We appreciate you taking the time to watch and contribute to the community.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Best exercise for my injured knee on TH-cam.Well explained procedure for each exercise,well done!
Yay!
Thanks so much for letting us know that.
We appreciate the support and are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
How many of them watching this video after getting meniscus tear like me?😑
This material has helped a lot of people. This program can also help: www.precisionmovement.coach/knee-recovery-program/ - Team PM
I hate it
me
@@PrecisionMovementCoach is this free
I had one around october 2020 ..but it was a hard hit to the knee as in i fell on the floor after a jump with my left knee only
I have been in so much pain the past few weeks my entire lower leg was numb. I can actually feel some warmth and tingling in my foot again after only one session. Thanks for this. Will be following your other posts.
Wonderful!
I had a knee surgery 15 years ago with ACL restoration and meniscus tear.
Yesterday I my knee “bent the wrong way”, to the side, while I was trying to save an over-pulled wheelie. That of course didn’t end well.
I instantly knew that I hurt my meniscus. I was still able to bike home, but my leg started to feel shaky, uncertain. Today I will start these exercises and pay a visit to the Emergency Room to get that checked and sorted and tested for further ligament damage. Let’s see what the doctor will say!
I am saving this video in my playlist and, if I won’t forget it, I will return to give you updates about my recovery by doing these exercises! I think biking will still remain as one of my recovery-exercises, though no crazy mtb trails for a while.
So happy that you found us.
Keep us posted on your progress.
The resources in the video description can also help. Especially, the Knee Pain Solution program :)
- Coach Joshua, Team PM
I was just trying the inner meniscus tear exercise, it went POP & is now Fixed. Thank you so much😭❤️
Glad it helped!
Exact same pop:/ n here am I recovering 😅
What is POP?
@@fjabbarzadeh5462 yea what was the pop?
the sound
I injured my knee 3 days ago and I found your video very helpful. It is very informing for someone that does not know much about the knee. Thank you for making the video.
How are you now?
Glad to see someone help the normal people, the hard working people!
I'm here for the people.
You stopped the pain in my leg - I couldn't walk without pain. Thank you!!!
That is amazing! You are welcome :)
Definitely got a lateral tear after doing this test. You got it pin pointed in minutes. Great work
Great...Very helpful..WAOW...THANK BRO..AMEN..IM ON IT..ITZ HELPING ALREADY I FEAL IT GODZGRACE
How many days..this exercise pain relief
It was one month after I injured my meniscus that I chanced upon Eric's video, while looking for videos to help heal my meniscus. I was seeing a physiotherapist, my swelling was gone, but mobility was still not very good. After trying the exercises in Eric's video for 3 days, my mobility improved tremendously. Thank you! :)
I have since signed up for the Avoid the Knife Meniscus Program - totally recommend it if u have any meniscus injury - lots of information, very comprehensive program.
Thanks for the testimonial! Keep us posted on your progress.
Hey Eric, 23 years old and injured my meniscus with my MCL playing basketball last December. Now November, I’ve had a few instances where my knee will slightly twist and swell whenever I do start playing. Thank you for these exercises hoping for great results
Good luck! A combination of these two courses will drastically accelerate your return to full function: www.precisionmovement.coach/avoid-the-knife/meniscus-program/ and www.precisionmovement.coach/lower-limb-control
hey bro how is the update ? have u completely healed ?
@@sohailsirajkl11+
Great info. Injured my MCL a month ago. Played the waiting game. Found this video, my range increased in a matter of days. Thank you for the great info. Added ice to the mix, really made a difference. Shaken not stirred....
You're progress is inspiring me with my knee pain
Sorry for the late reply. How are you now?
- Coach Joshua, Team PM
These exercises seem counterintuitive when you’re in pain. But I knew somehow I needed to strengthen the musculature around my knee. Thanks for this video!
They really are, I have a ton of experience with this type of injury, hell I'm 40 and already need a full replacement. For one the biggest reason as to why you need surgery, for a tear is because the meniscus has such poor blood supply,always worse when torn. It's been a little over a year since my last surgery, and doing any of the movements he described, will make me scream in pain and cause my knee to lock terribly and pop ,bad tearing away even more bone!!!! Ya I don't recommend torquing the knee in any of the ways described, not even a healthy joint!!! I mean the knee is simply not designed to move in those ways. The advice I'm sorry to say is wrong and actually pretty dangerous!!!! I urge everybody who saw the video not try those methods, speak to your Orthopedic, trust me he will not approve of those methods!!!
@@gilbertgarza4992 as Eric says, you do these below the point of pain ... which promotes good blood flow and recovery of the meniscus. Something isn’t right with yours is hurting a year after surgery. Go back and complain.
@@gilbertgarza4992 how you doing now
I heard a pop when I twisted my knee at work (possibly the medial meniscus). I did one set of these exercises, heard a pop again and WOW, the pain diminished greatly. Thank you.
That's great to read. I'm glad that the material worked out for you.
@@PrecisionMovementCoach
I have been battling and unable to rest properly. At the beginning I had a job working about 28 hours a week standing the entire time. I was was really active outside of that job. I finally took 2 days of reeally limited activity and I started feeling good. So like a jackass I did the elliptical a couple days and the pain got way worse. How long do you suggest laying off everything before trying anything
@@PrecisionMovementCoach do you think he unflapped the mcl like you talked about in the beginning of your video?
Eric thank you for this video. I have stiffness in my left knee and I did your four exercises and I can feel the difference already. This will be a part of my daily routine from now on. I am a avid bowler and I need my knees.
That is great to read! Thanks for trying it out and for sharing your results :)
- Coach Joshua, Team PM
I am now doing the first two of the three exercises twice a day along with riding on a gym bike everyday. I just keep telling myself to be patience with this injury. Thanks for letting me know Eric took months to recover. I hope I will get back to pre-injury state by the end of this year which will be almost 2.5 months since the injury by then.
Keep us posted on your progress and keep up the great work and mindset :)
- Coach Joshua Team PM
How are you now?
Thanks
You are welcome and thanks for the support!
This is the solution I've been looking for. From the three tests i now know I've been battling with a medial meniscus tear. Am going to give your exercises a go as i can feel it working. Thank you for sharing this video!
Best of luck!
how's your progression?
did u recover completely ???
How are you doinf now?
How are you doing now?
So positive, I watched two meniscus videos about diagnosing a meniscus injury after a competitive basketball game today, I landed hard and I knew right away something wasn’t okay. I went into the weight room after to just do a back workout and I could feel the discomfort in my knee area so I left the gym early. After getting home I did all the tests and found out that I can’t straighten my knee completely which probably means it’s a bucket handle tear. I pray it heals on its own because I do not want to pay an orthopedic doctor. They charge a lot.
Shawn Peterson I could have written your post above. Same exact story. Literally. I was going for a long rebound, planted my right foot near the baseline, then I heard a pop and went down. I also hit the weights about 15 minutes later and did a back workout. No kidding. Rode my bicycle home. I did it Monday. Started getting better today, then all went to hell as I pivoted while changing directions with the lawnmower. I collapsed to the ground. Can’t put more than 5 lbs of downforce on it. It hurts more than ever now and my range of motion also diminished significantly. How is your recovery?
Shawn Peterson any updates?
How are you now?
- Coach Joshua, Team PM
How are you doing now, Shawn
@@werquantum How are you doing now ? Did you do the surgery?
The first minutes of that video were definitely for me. Hurt my knee 2 weeks ago and experiencing the exact same things that you mentioned (regarding meniscus). Will give this video a try tomorrow as a starter to my rehab. Thank you so much
This course will dramatically accelerate your return to full function: www.precisionmovement.coach/avoid-the-knife/
Precision Movement by Eric Wong will check that out! Thank you so much
@nfchristian2743 good day, any up dates on your knee healing?
Thank for diagnosing my torn meniscus...it’s been killing me slowly for years and when I feel great, I do something stupid like run a marathon and damage it again...so now that I know how to fix it I’m grateful. My orthopedist said I’ll need a knee replacement if I keep running...😂...I don’t believe him so I quit running...not because of my knees but because you only get so many heartbeats in a lifetime....! 🖖🏼
Sorry for the late reply.
How is your issue now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach well…I fell down a couple weeks ago and landed right on my knee cap and heard a snap … my knee isn’t hurting anymore! I think something was growing in there that was causing it to hurt and the fall broke whatever it was. .. it’s been a long three year battle and am grateful I tripped. ☺️
Thanks for taking the time to share this with us. Much appreciated. I tore my medial maniscus on day one of my vacation. The positive i draw from this is that i have time to learn.
You are welcome and thanks for watching!
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thanks for the info. Hope to recover. God bless.
You are welcome and good luck
Just got into walking without pain. These exercises are a great progression. Thanks
Great job!
I also appreciate that there's no fluff, You're really using every second to provide useful information which inclines Me to want to listen.
:)
Eric I have followed this plan and I am seeing good results in my knee, thanks this has been great. Wonderful and clear presentation!
Fantastic!
Excellent. This is helping me recover. I do these every morning back and go back to this video as reference. Appreciate the time you took to make this.
Sorry for the late reply. How are you doing now?
- Coach Joshua, Team PM
Are you full recover.
Legitimately one of the best physical therapy videos I’ve ever seen, thanks
Thanks!
This is great. This exercises have really helped my recovery.
Awesome!
How many days this exercise recovery..plz rply me
Thank you so much for this!!! My knees started giving me issues at work and during my workouts a few weeks ago...6 days ago the right one swell up and I was in severe pain!! My husband tore his meniscus in the same knee back in June and had the surgery soon after, he was out of work until 3 weeks ago!!! I do NOT want surgery so I am glad I found your video!!! I tried these last night I couldn't do the squats ( I was once squatting 50-100 times a day) or the last exercise but I am determined to get better without surgery!!!
Takes time Nikki - gotta give it a good 6 months of not doing anything that causes sharp pain and continuing to push the "RANGE OF CONTROL" (not passive range of motion)... doing so should result in very gradual improvement of pain-free range.
How did it go Nikki. I am so frustrated right now
@@Ashish-nd3xj Bro how you feeling now ?
@nikkisloan2783 How is your knee doing now?
Very helpful video. Rock Climbing 4-5 times a week and epic hikes through the mountains has finally done me in. This video is helping my progress of recovery.
Awesome.
Thank you so much, I'm for sure going to do it all, and hope this is will strengthen my knee so my injury will not come back. Have a medial meniscus injury and it seems it was recovered, but it came back when I was starting to do my full training again.
These exercises and the thinking behind them are certainly a good place to start. Since doing this video I've released a meniscus course with Dr. Erin Boynton, who was the orthopaedic surgeon for the Toronto Blue Jays (major league baseball team) for 10 years that you can find here (if you can I highly recommend it): www.precisionmovement.coach/meniscus/
Excellent ~! Thank you so much. You gave me so much hope for healing without surgery!! I can heal this thing myself. So appreciated!~
Ski Mask they never reply lol
If you really did tear, your meniscus, my guess is gonna be that you did not heal with the advice given. The meniscus naturally has very poor blood supply, not amount of exercise is gonna increase it. And the movements described can cause alot more pain, un natural range of motion. See an Orthopedic please.
Gilbert Garza thanks for your input. I did go to an orthopedic guy. He’s great. He referred me to phys. Therapy 3x/wk for 6 weeks, then surgery if it came to that. I was lazy and never went. Instead I went to a holistic chiropractor who does PEMF = Pulsed Electro Magnetic Field Therapy. After the first session i had full range of motion and reduction in pain and swelling. I have no limp, no pain I’ve probably gone 8x. That first visit with immediate results blew me away. I feel the results were quicker and more effective than physical therapy would have been and I certainly would never want surgery on my knees. I’m very grateful and super happy with the results. There are youtube videos regarding PEMF. I encourage you to check into it. Approved by the FDA. I wish I could refer you to one, but I’m not that tech savvy.
I injured my knee while running, pushed too much, too fast, at once - basic mistakes - but happened, OK, lesson learned. Anyway, after 4-5 weeks of pain, swelling and alternating better and worse days depending most probably on my sleeping position, this is the second morning after the second evening exercise. I still apply icing but started to exercise hard using training suggested by you in the video. The progress is unbelievable. Swelling is gone, mobility increased by +50 %, pain only at the very edge of original mobility (e.g. deep squat, edge of rotation, etc.). THANK YOU A LOT MAN!!
You are welcome. I'm so glad that it helped.
I can’t thank you enough. These words at 15:19 are exactly what I needed to hear. 🙇🏻♂️
You are welcome!
This was insanely helpful. Really appreciate you posting it.
Glad that it helped!
I got an injury from football. It has been three (3)years since I got my injury. I can walk when I don't feel any pain but when I start running I feel pain or when I do hard work. Am going to try these exercises I think they are helpful coz many people are appreciating you. #2022
Good luck!
Lots of misinformation out there but you are the real deal. Thank you for this highly informative and helpful video.
Much appreciated and you are welcome!
Superb, detailed explanations!! 3 mos ago I tore both the medial and lateral meniscus in my right knee. A month ago, I canceled the surgery I was recommended to have because I felt I was being rushed into it. I've done nothing since then other than garden and walk my dog and I'd say I am probably 95% fine. Still some remaining soreness in the ligaments, I think but the knee movement is fine, save for an occasional "popping" sound.
When you done your knee could you straighten it when you damaged it ?? I had the same injury but couldn’t straighten my leg
Gilbert Heurea No, when I sprained my knee and tore my meniscus, I couldn't bend it because of pain and swelling. Keeping it straight wasn't a problem.
Amoreena51 thank you oh gosh maybe I should get another appointment lined up lol
Hi what surgery u were recommended to do ? My doctor recommend me keyhole surgery cos i Have medial meniscus n cartilage damage. Another doctor recommend a synvisc injection. I do not know which option to take ?
@@alisonkuan674 Orthovestic is primarily for ,moderate arthritis. And it's permanent or long term at all. You need keyhole or arthroscopic surgery to repair the cartilage and ligaments.
I just had a medial meniscectomy of the left knee despite doing all the exercises over a four month period that had been recommended by my physio. These types of videos are generally absolutist when the truth is that for many people, surgery is the only option to fix the knee and stop the pain. My surgery was a total success, I can walk without pain for the first time in five months but do require on going physio to strengthen the quad muscles so I can get back to running.
It's awesome that you are able to walk pain-free!
We definitely agree that surgery is a viable option if necessary :)
We just want people to explore alternatives that may not have been presented to them.
- Coach Joshua, Team PM
Excellent demonstrations and explanations! Very clear and concise. Thank you.
I’ve had a meniscus tear (gymnastics crash) and surgery in the past, and currently my other knee has a suspected meniscus issue (bike crash). Thank you for this video!
same both of mine happened playing soccer i need help with this
Thanks!
I contributed €5 but the site said I contributed 100 rupees.....that's just over €1 .....what's going on??
No problem! Thanks for your support :)
We appreciate it no matter the amount :)
Yes, but if only €1 reached you who took the other €4 ??? ....I sent you €5.
@@orangeclaw I'm sorry but you should reach out to TH-cam support for answers.
- Coach Joshua, Team PM
I'm 9 weeks out from injuring my meniscus and will be incorporating some of these into my strengthening. Thank you! Great video.
You're so welcome!
Any updates?
@@ebonix33 it took a minimum of 6 months to get back to normal range. Pretty much good for the most part now. Although if I don't keep strengthening work up, or muscles get too tight my knee gets grumpy.
Thank you for your information it was a great help one to a chiropractor self more we leave with your exercise I thank you for your time as I have dyslexia and everything I learn has to be verbal I thank you for all the people Like me that Cannot read
I truly appreciate these exercises and hope so much that these will fast track my healing. You are an angel.
Thanks and keep us posted on your progress :)
- Coach Joshua, Team PM
I 'll do the excersie & hopefully it will help
Did they help?
Did they work well?
THANK YOU for these, especially the tibial-rotation-squat! Have never seen or tried this before and it's been magic! After doing these I just spent over 1/2 hr watching a bunch of your other videos and and plan to watch more... again, thank you!!
I think this is going to help I tored my again yesterday and I'm stuck in bed
This is the best vid. I’ve seen, on exercising my damaged knee. Great work ! And thank you !
You are welcome!
Thanks Eric, ive tried many exercises but your one tibial rotation squat worked immediatly relieving the pain and freeing up the knee, it still feels it needs more , which i will do, ill follow all your exercises regularly, its easy to just say thanks but to relieve pain and enable me to walk further than a hundred yards, what you have done is more than thanks, please keep it up.
Love hearing this and glad to be able to help. Thanks for sharing Paul!
I am a hockey player, I do have stronger than average legs and knees, but that darn meniscus.. I've had two tears repaired on my left knee and one on my right. I recently slipped on ice at work and twisted my right knee, its not swollen, but its quite sore and has made it impossible for me to skate because it feels like all the pressure is on my MCL. two different doctors thought my knees were still quite tight for my age, they don't believe I damaged anything, however I am in quite a bit of pain walking and any twisting motion either results in a pop in the knee or pain. I see the surgeon again in two weeks, he thinks it will heal on its own, I'm skeptical, but will exercise them for the two weeks before I go in to see if i need an MRI. Hopefully I can improve. Thanks for the new ideas, I hadn't seen these specific exercises before, These feel like they work my knees more.
How are things now?
- Coach Joshua, Team PM
its been 11 months since ive torn my meniscus and i just started doing these excersizes today and I can definitely feel a change in the mobility of my knee. im going to go check it out at a doctor and reply with the results thank you.
That's awesome to read! Keep us posted on your progress :)
- Coach Joshua, Team PM
I do the stretch shown at 12:20 whenever my knee aches from a previous meniscus tear. It works almost instantly to relieve the ache. During the day or while playing sports if the knee aches I stop to do this stretch for maybe 30 seconds or so. Even showed it to a friend and she said it worked for her knee, also.
That's great!
There are actually no stretches shown in this video. Definitely not at 12:20.
@@deepseadiver8191 Dear Deep: Re: 12:20. I do this each time my knee ache returns. Maybe 5 or 6 reps. I have had success.
Perhaps my meniscus damage was not as severe as yours.
Being a DPT needing refreshers to go back into outpatient Ortho after working in a hospital for years, he is very helpful! Highly recommend this channel .
Thanks for following along!
I have issues with both medial menisci (?) and can't put pressure on my knees to even jog. Tried these and went to work out and there was such a difference! No pain! 🙏 thank you
How is your issue now?
- Coach Joshua, Team PM
All of the dislikes are from orthopedic surgeons...😆
Ha!
Very helpful and on target with how the injury feels since you've been thru it as well . Timeline helpful for me . Thank you
🤣🤣🤣
Of course...
That is funny!!! So true...they want $ keep you in the system.
Thanks, good stuff! 65 year old guy, active but not athletic (since junior high, anyway), and two "right knee pain" incidents about 5 months apart. The first cleared in about 2 weeks with rest, ice, naproxen. The most recent one has gone from pain level 5-6 down to 1-2 with rest and ice in about a week. I’ll start your exercises to strengthen the area, hopefully to reduce recurrence. And by "rest" I mean less walking and stairs than normal, and a little extra procrastination on yard work - nothing stops me!
I'm glad to read that you are persistent!
Thx so MUCH!!! I injured my knee (medially) 4/7/19 & it's so painful!!! Your video has helped me greatly! The very last exercise hurts a lot, but I'm taking it slowly...thx again & keep up the great work!! 😎💪
Sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
Bro . I got knee arthroscopy already physical therapy and a cortisone and in January a prp. Nothing . Started in 2021. Up until this year, bro I started doing these exercises yesterday I need to get back to work . yYESTERDAY I STARTED AND I ALREADY FEEL IMPROVEMNT. I have a baby that’s about to be a year man. I have been off work because I cant bear the pain on my knee medicine doesn’t work I notice walking and stretching helped a little but I felt I needed something more man. This hurt a lot the first time I did it. But I didn’t tests and I have mri lol my most recent showed I have a small tear still. It started with a medial meniscus and posterior horn . As of now I have a cyst and a small tear. And this is helping a lot . I do not want to do another surgery.
Yes! You got this!
It's great to read about your progress and we are so happy that you found us.
Thanks so much for trusting us to help guide your efforts.
These exercises are okay but the Knee Pain Solution will get you back to work and playing with your baby pain-free:
www.precisionmovement.coach/knee-pain-solution-yt
We are here if you ever have any more questions :)
- Coach Joshua, Team PM
I have same problem like you please tell me how are you now and how was your knee
@@medicinenews4351 it took a while almost 3 years. My knee is doing much better. I’m currently doing pt again. But the dr is massaging my tendons I’m not doing any actual physical therapy workouts . My pain levels have decreased drastically. I was afraid to put any weight on it because I had torn it again a year and a half ago. My gf told me she saw on tiktok that the last resort was putting weight on it with hard exersizes. It was very painful the first week. I’m still doing them. My last day of extreme pain was may 12 . I remember it too that’s how constant and extreme my pain was. I’m a young dude man, I should be able to get back on my feet and I am. I’m working again. I just can’t kneel yet. I can but Still quite a bit painful. Aside the mild stiffness I still feel ervday and mild pain that comes occasionally I get stabbing pains quick ones the only extreme pain I feel but it doesn’t even last 2 minutes it’s a quick stab of pain and it leaves . Hopefully soon it will stop . I’m still working towards getting back to playing soccer. Still can’t but I can do things without extreme pain . I noticed sitting causes me more stiffness . Like if the lack of movement makes it worse. I’m constantly moving at work luckily I was able to get back to a non heavy job I work labor jobs so I was afraid I wasn’t gonna be able to work but I’m back. It is my first major injury in life also I’ve never broke a bone or anything else. I’m not sure how the recovery is w these situations. Now I do .
@@medicinenews4351 your best friend is time and if you can flex your thigh muscle without any pain. That’s a start my friend 💯🙏🏽 . A great start.
I am very troubled by this. This is a disease for which there is no good treatment, there is no guarantee. What should I do?
IMG I feel good I thought iam the only one having this problem but when I analyzed and searched for it there are soo many people facing it ....
I definitely have to do exercises so get rid of the meniscus tear....
Thank you so much ❤️
I'm glad that you found my material. This program can drastically accelerate your return to full function: www.precisionmovement.coach/avoid-the-knife/meniscus-program/
I wish I saw this back in September 2020! I had a really bad knee injury but didn't see the doctor because I wanted to get deployed! So I just let it healed on its own. These exercises would've came in handy!
They will still be useful to you now as will the material in this program: www.precisionmovement.coach/avoid-the-knife/meniscus-program/
I actually do these almost every other day! Helps out my knees a lot!
@@tonybb7230 hey how long did it take to heal? I'm 4 weeks in already and I can't bend my knee too much. I can maybe make it straight sometimes but as for bending it in, I cannot
@@samietofu5925 I started to bend my knee after like 8 weeks. Then after 14 weeks I started to lift heavy weights. Such as squats, deadlifts, etc. Also able to play sports like football or sand volleyball after 5 months.
@@tonybb7230 such a long process. I'm still young so I do hope I don't need to go through surgery. I'm going to go check my leg this Sunday. I've gained so much weight during covid. I really want to run again like I was able to before.
These exercises really helped. Thank you!
Do you have meniscus tear
Greatly appreciate the clarity and precision.
Thanks!
Thank you so much,i really like how you explain the exercises in relation to how it will help with functional movements. Gives more purpose to perform the exercises.
Great video. I've been doing these exercises for about a week now and I feel improvement. I actually felt the difference after the first time I tried them. I've been doing 2 sets of 10 reps each. I also include some of those leg raises where you're laying on your side.
How are you now?
- Coach Joshua, Team PM
Aloha and many thanks! As a medical massage therapist and pickleball player, I have seen many meniscal injury clients. The rotational component is fabulous. I can't wait to "suggest" your trio of exercises to my clients.
Thanks for following along and for sharing :)
I didn't know whether train or rest, now I know, train, great video, thank you
Very helpful! Thanks for the routine.
Thank you for the info. After watching your video, it solidified that I did not injured a meniscus but only sprained the knee.
Nice work.
Thank you for this! Hurt my medial meniscus left knee by swiveling hips in golf swing! But I need to maintain my weekly running training. Recommended exercises feel just right.
You are so welcome!
У меня точно также как и у вас я бегун! Год уже мучаюсь с трудом хожу! Как вы сейчас можете бегать? Смогли восстановиться? Ответьте пожалуйста
Thanks for this video. I’m gonna start doing all these exercises. I’ve got the bucket handle symptom you described, partially tore my meniscus playing football last month on a weird turn wearing cleats and my foot got planted.
that's a common mechanism of injury for sure... take it slow and let pain guide you to greater range and strength
Simon Dufour were you able to get the flap back into place?I’ve got the same thing and need to try and get it back into place.
Hey bro I want to know if you got that flap back in too?
Crayfish Two I’m not really sure what happened with me. I couldn’t walk for like two days and then I started walking and actually went skiing and it felt much better but wasn’t fully healed. It hurt so bad and showed almost all of the signs of a torn meniscus but ig it wasn’t, ig I got lucky. The swelling stopped after like 6 days and was pain free after 6 days also
@@oliverlurix5699 hey thanks for that... glad everything came right for you... just starting on my journey of recovery but I'm glad this information was out there for us... take care all the best bro 👍
Thank you for the video. I injured my meniscus while playing rugby and i saw few doctors afterwards but nothing has been helpful. I will give it a try. These exercises look very helpful.
Thanks for watching and let us know how it goes :)
Thank you very much this video helped me a lot! i tried the exercises and it is helping my mobility. God bless!
You are very welcome.
Thank you Eric! My medial meniscus injury is one month old. I'm more firm up now not to go for surgery which my surgeon has advised. Will surely try these exercises and strengthen my knee.
How are you now
How are you now?
- Coach Joshua, Team PM
Superb content, friend! I'll be doing this excercises from now on! Hoping to a fast recovery.
Glad that you think so!
Keep us posted on your progress :)
Thanks Bro, this is a life saver!!!
:)
Just injured my knee 2 days ago barely walk myself properly thanks 🙏 😈 for the video
You are welcome and good luck.
This was one of the most helpful meniscus recovery video. Needed recommendations on how to build back strength after a slight medial meniscus tear. THANK YOU!
So happy to read that.
Thanks for stopping by :)
- Coach Joshua, team PM
Thanks Eric, I had Meniscus tear operation in July and just started to get more mobile now. Gonna try these movements you suggest and see if they aid my recovery. I bought a couple of knee supports which have enabled me to do a couple of short runs recently. still in pain but managed to get a couple of very slow miles done for the first time in a year since i last ran. I'm hoping to be able to increase my distance to fingers crossed, do a marathon again maybe next year. onward and forward, bit at a time, improving. Video very helpful for me. Thank you for your time and effort for the benefit of others. 👍
Waynebago I had my surgery done on July 3rd of this year about the same time you had yours done. How is your progress? What can and can’t you do right now?
Waynebago I’m an active 40 I still can’t do Asian squats. Not sure if that’s normal. I had bucket tear meniscus
@@sportsallday4453 Hi Tin, I just treated myself to a couple of Knee supports and new Brooks Adrenalin 19 trainers.
My 1st run yesterday was 3 miles on a slight undulating surface along canal. Slow but felt good to get out and have a go. Knee pain was there but not to painful to make me stop. Really pleased with that all things considered. Knee support seem to work really well. Rymora is the type I bought. Gonna give it a couple of days and go again. All good so far. Hope yours is getting there mate. 🏃♂️👍
Hi what surgery u go through ? Is it keyhole surgery ? My doctor recommend me to do keyhole surgery when MRI show torn medial meniscus & cartilage. Is it painful how long to recover ? Heard need to be on crutches for 4 weeks that my concern.
How are you now?
- Coach Joshua, Team PM
You have helped me understand what I am dealing with my knees, repeated stress on them have caused me to not recognize my own knees , pain and almost can’t walk comfortably.... twisting them did it... I’m practicing these tips now , thank you ... then on to hiking
Happy to help!
This was an informative video, thanks Eric very useful!
Thanks a ton for this info. I tore the medial meniscus as per your definition and shall soon start with these prescribed exercises . Thank you
I really want to thank you as this information is extremely helpful also it wasn't too much info which can be hard to remember - thank you again and for taking the time to make the video
Glad it was helpful!
As a Muay Thai fighter, this is the most valuable video ever
Glad to hear it!
How its going
My meniscus has never been the same after eating a hard leg kick that buckled my knee. MT is hardcore.
@@critiquemytechnique1135 gotta check them kicks man
Mate you have saved my career just in 17:22 minutes video thanks you
Can you give us some more detail on how this video helped you out?
I am a soccer player and I had I had a accident while playing football bad tackle, I have been hurt for 6 months now ,couldn’t sit on my right knee, I have been avoiding surgery (I do not like it) i have been following treatment but the results was I need surgery. I only tried your exercises yesterday I can tell you I am now able to sit on my knee
SweetiechickMsp what kind of surgery did you have? I had medial menisuc anthroscopy a little over a month ago...