Exercises to avoid surgery for a knee meniscus tear
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- เผยแพร่เมื่อ 16 พ.ค. 2024
- Welcome to Exercise For Health
A meniscus tear can cause knee pain, a popping, catching or locking sensation of the joint, as well as stiffness or instability. This video addresses the condition, providing 8 exercises as a form of physical therapy that may be able to help you avoid the need for surgery.
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#ExerciseForHealth #KneeMeniscus #KneePain
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Thanks for this very helpful video. I'm 73 years old and tore my meniscus 2 weeks ago - didn't consult a doctor as i knew immediately what had happened. I stepped on a thistle and the knee jerk reaction caused horrible pain. Had a similar thing happen 2 years ago and doctor said it was a meniscus injury - this one feels similar, but more intense. I've searched many websites to find exercises to help - and became disillusioned, as most suggested ridiculous exercises that I wouldn't even attempt without an injury ! This is FIRST video which explains DOABLE exercises - and I will start implementing them hereafter. Also - it's good to get straightforward advice without the 'doom and gloom' prognosis one hears time and time again It's enough to take on board that this injury takes time to heal and inevitably affects day to day life for a while . I put no trust in surgery, because I believe that the human body possesses an innate capacity to heal pretty much anything - patience, positivity and absolute belief will get me through this and I WILL heal .Best wishes to all.
Glad this has helped you and it's great to hear how positive you are.
How’s your knee doing? Just curious if it started to heal?
@@IgotTigersblood Thanks for asking. The tear healed fine, but it took a while.
I had a sudden knee pain around two and half months ago, since then I am unable to work I am taking the days of from my work initially my MRI report said that I had a partial sprain in my ACL but three out of four doctors said that I have no problem with my ACL and two out of three doctors said that my meniscus is damage. Yesterday my doctor suggested me to go for the orthoscopy. But after seeing a lot of videos and reviews from the patients who said that rehabilitation can help the meniscus injury heal by all itself. I have changed my mind now to go for rehabilitation and PRP first.... Wish me luck guys
Good luck
Excellent! Thank you, Richard. I've shared your video.
Godspeed.
🕊
Awesome, thank you!
Great video to the point and showing all the exercises!!! 👏 🙏
Thanks so much!
Awesome video, doc! Thank you. 🙏
You're welcome! Ps. I'm no doctor 🤣
Thank you so much! Great workout. Just the time frame I needed.
You're so welcome!
Thank you for posting. I am a BK-R amputee. High activity-as in life stuff. Take care of my home etc etc. My dominant/good leg takes a beating. Have been experiencing interior-knee and thigh muscle issues, pretty sure meniscus. Hoping these exercises will help. Was blown away with how weak the sound thigh is. Even with the prosthesis the leg/thigh is much stronger. Initially just after following along with your video, sound leg much better. I do squats, bridges etc but the isometrics really brought the issues forward. Will continue can not hurt. Thank you again.
Amazing! What an inspirational comment, thank you.
Prayers of healing in Jesus' name for your good leg, and all your body.
Thanks for the advice!
You're welcome
Very specific suggestions and very carefully designed
Thank you
Are very excited thank you for sharing you are great
Ahh thank you
Excellent advice. All good exercises to strengthen the muscles around the knee. Very good vid.
Thank you very much
This amazing! Helped me a lot. Thank you so much for sharing!
Glad it helped!
The biggest issue with floor exercises is getting up off the floor after you finish.
That's true!
Barry Thomas-And getting down in the first place 😂
I do on bed
Do it on your bed.
Haha bro this is so true and when i need to get on the floor is a whole struggle
Wonderful tips, thanks a lot
My pleasure!
Excellent, thank you.
You are welcome!
Excellent video! The basic exercises aways do great!
Thanks
This is great! Thank you!
You're very welcome!
Thank you for the great tips ,,
You're welcome
Really thankful to you for these exercises. They help immensely. 👍🏼
Great, glad they are helping!
Thank you sir! 🙏
Most welcome!
Just want to say thank you for an excellent set of exercises.
You're most welcome.
Thank you Doctor, you're the BEST, always!! (Kudos!!!)
Wow, thanks... but I'm not a doctor ... ha ha!
Love how we got right into the work 💎👍
Great, thanks
Great, very generous info!
Glad it was helpful!
Great help.Thank you
You're welcome
Gracias amigo saludos desde México
You're welcome
Great video. This helped my knee pain tremendously. So grateful to have found this video. Thank you
You're welcome
Thankyou very helpful.
You're welcome
Thank you for these beneficiall exercises
Our pleasure!
Thank you so much!!
You're welcome
Thank you!! I love the practicality of these. This is a routine I can stick to. I look forward to seeing the results.
Good luck!
@michdevs4363 how's it?
Thank you so much. Have seen results immediately
Brilliant, well done!
Same exercises my pt recommend , thanks for the refresher
That's good to hear
Thank you for these useful excursises. After 3 years of seclusion I have been experiencing the effects of low physical activity, especially in my knees. This will help.
I'm glad this can help you
Thank your for the informative video I will share this to my friends and family as well as use these before any leg day. It’s important to take care of your knees and legs guys they are one of our most important and most used not to mention strongest muscles and joints in our body.
Brilliant, thanks.
Thank You So Much 😊
You're welcome 😊
Thank you for exercise
You're welcome
Thank you for this great tutorial in mitigating the meniscus tear damage..... 👍👍
Glad it was helpful!
It's helpful,,,Thanx👍
You're welcome
I have a suspected meniscus tear and am in month 3, I can’t afford to not work so I’ve been working through the injury which I believe would be setting me back, I’ve been doing some exercises similar to this and it’s helping a lot so will implement this video everyday.
First video I’ve found that I really feel I can do and would be beneficial, thank you!
I’ll update with my progress :)
Great, I hope it all goes well for you
Good video. Thanks!
You're welcome!
This is an outstanding video - from the perspective of a biomedical engineer and someone who injured their knee.
Great, thank you
Wow what a great video thank you so much for making this I’ve done it for two days and I can feel such an improvement
Great to hear!
@@ExerciseForHealth I am happy to see you and happy.
Same here. Now can I start running on the treadmill again? How long should I wait. Only run once in the past 2.5 months plus the PT exercises.
All glories to my Lord😢❤
Pray for me as well I m also suffering from meniscus tear
Thanks a lot.
Most welcome!
NIce landscape painting!
Thank you so much 😀
Awesome ‼️💯
Thanks!
Thank you so much really this vedio is helped me to much
Awesome!
Thank you!
You're welcome!
very useful for me thank you so much.
You're welcome
Awesome best I've seen
Thanks!
Thank you.
You're welcome
Thank you very much
You are welcome
thank you for this video. I am about two weeks into your suggested exercises and compared to other PT I have done /I feel like I am finally doing the right kind of exercises. how long do you think it should take to notice improvement and at what point would you give up and head to surgery?
many thanks
I would liaise with your doctor or physiotherapist for making such decisions, but normally after 4-6 weeks your body should be adapting to the exercises so you will notice a difference in day to day activities.
Thank you!!!!!
Thank you for this. I had pain on my knee for almost 3 months and it was really painful and I was having a hard time walking. I thought I was about to get surgery. When a friend who studied Physical Therapy told me I might have a meniscus tear and that it can heal through certain exercises I searched in youtube and I found this video if yours. I did this for more than a month and thank God I can feel my knee is starting to improve now. Although there's still pain but it's just little and doesn't anymore hurt when I walk. Thank you very much.
That's amazing and I really appreciate your positive feedback. Thank you so much
How is your knee now?
@@boredraccoon2155 I still experience pain from time to time especially when I stretch it when lying down but it doesn't bother me anymore like it did before.
I hope your knee is perfect now
Very nice sir. ❤ thank you
You're welcome
Excellent video
Thank you very much!
This is an excellent video. I started having some ‘catching’ sensation on the lateral side of my knee when walking (though medial side initially). I’ve got no pain when bending or straightening the knee - it’s really only when I walk and sort of ‘mis-step’. I’m starting these exercises now and hopefully they will help improve my knee. Thank you so much!
Thanks for sharing!
I am dealing with the same thing. Like there's a popping sound coming while walking(but there's no pain in bending and running), did your knee got completely alright after doing these exercises?
@@hiteshbhagwani4907 yes, I could say the exercises worked for me. After doing them for a few days everyday, my knee somehow felt more stabilised. I still do get that catching sensation sometimes but it has definitely become less. So I am still continuing on with the exercises. Hope they help you too. 😊
@@kdelacruz9553 Do you plan on having it checked ?
@@luisibanez3180 yes I already have actually. Had an xray and ultrasound of the knee but nothing really was found except for narrowing of the joint space and beginning osteoarthritis. Though an MRI would probably be best to see the other structures, which I haven’t had yet. I was referred to a physiotherapist who I have yet to see in 2 weeks.
Excellent guidance and exercises. I will do them and report back on my progress!
Best of luck!
Plz do
Whats ur progress?
This is good work out i love the video i learn more
Great, thanks
Mines sore injured two weeks ago to day but can walk on it now thank u for this ❤
You're welcome
Just thought I'd share my story. I have a displaced, detached bucket handle lateral meniscus tear where the bulk of the posterior horn was found to be sitting over the anterior horn. This was found on MRI Dec 2015. I'm 43 now, and still remember the moment I did it when I was around 19 years old at University playing badminton - it was caused by twisting with a bent knee under load playing a shot from the deep forehand. At the time I didn't even know what a meniscus was. My knee locked at about 30 degrees and I instinctively took my weight off the leg and sat on the floor, I then forced myself to straighten my leg using my quads and there was a noticable pop as something went back into place. A few minutes later I carried on playing. This carried on happening occasionally for many years, my knee would lock and I'd straighten it/pop it back into place with my quads (freaking a few people out) for a long time. It continued like this until I landed a hang glider quite badly (I gave up after that accident), and tore my hamstring in the same leg, which took 6+ months to heal. It's never locked to the same extent since, instead if it happened playing badminton for example it would simply swell up for a few days and I'd be limping around then it would be fine again. These days it's a bit of swelling, and sometimes *lots* of catching (uncrossing my affected leg from sitting on my unaffected leg under a desk for example). Shortly after having the MRI I did almost go for a partial meniscectomy (I was having low level but continuous pain for a few months). The surgeon said that in theory my full knee extension was being blocked by the displaced fragment. Most of the time I don't notice this, but it is somewhat noticable on the occasions my knee does swell. I'm being referred to the local musculoskeletal service again, just because I want to find out what's going on with it as the characteristics have changed significantly since the last scan. I may consider having just the fragment that's interfering with full extension removed, or even something like prolotherapy depending what it looks like, but it's a tough call as I'm enormously functional and wouldn't want to lose what functionality I have. I've been going to circuit training on and off for 20+ years, play badminton regularly to a high level (lots of twisting, jumping though less so as I get older!). I'm not overweight and try to stay fit, and I do strengthen the muscles around the knee at the gym, and can do things like box jumps on to and off a 1m high box no problem. Anyway, my injury is supposed to be "severe" given it's a displaced/detached bucket handle tear. If you read around on the web a lot of sites will say you have to fix that with surgery, yet it's been perfectly possible for me to live with for 20+ years now. Sometimes it's a bit of pain (more of an annoyance than anything else) as there'll be days it catches 20-30 times a day. Other days it's fine and doesn't catch at all, it's a bit random like that.
Thanks for sharing your story
Hi Tom, your story is really inspiring. My MRI scan shows a complex meniscus tear in both the knees and the doctor recommended a surgery as it's the "only option". But l can move my knees fully and painlessly, just that they make a nasty clunking sound when l bend them at a certain angle. I am reasonably fit and walk for an hour 5 times a week. I am going to let my body heal itself, as surgical intervention does more damage than good at the best of times.
Prayers for your knee. Say a prayer for mine, in Jesus' name.
Amen
@@ankithadas9080 Prayers of Healing to all who are suffering in Jesus' name! "pray one for another that you may be healed."
Thank you😎🙏
You're welcome
Thanks sir..cool 👍🏻👍🏻
So nice of you
What a great video.. Clear instructions, informative and easy to follow. My left knee has been hurting for over seven months now , am in constant pain and cannot bend it past 90 degree and the doctors say it is due to wear and tear as I have OA of the knee but I feel like there is some tear inside the knee joint. The pain began when I was shoe jogging. The X rays show normal wear and tear as I am 55 and also some fluid in the knee joint where the doctor is not happy to do aspiration. So the only option for me is to do these exercises and this video has been a great help. Thank you.
Glad it has helped and I hope things improve
Thank my god for 100% recovery from MCL SEPARATION in the inner knee of my right leg. watch and practice your video.
Hope it helps
Thank you
You're welcome
Was searching such sort of vedio cz I badly fell down last week while cycling and all of my body weight went on right side knee which was badly injured the wound took whole week for healing and now I tried these exercises which seems working. I am walking but feel little uncomfortable while taking stairs . I Believe that I will be better after one week and will be running again . Human body has all the power and energy to get healed by itself
Big thanks to you for such a quality content which really works !!!
Peace to All ❤
Thank you
Great video
Thanks!
brilliant! MRI results arrive tomorrow.
Hope it helps
Hi
I would like to thank you for these great exercises for the knee.
I've played collegiate football and appreciate working out.
I thank you because in the beginning, my knee was sore trying these exercises. After two weeks, my knee started getting stronger, and I was able to walk with confidence and no longer limping.
Thank you Thank you
Wow, that's awesome well done. Thank you for sharing this.
@@ExerciseForHealth hey I got a question can this injury go away and be able to walk again
Thanks
Welcome
Physical exercises can be really beneficial in these scenarios
Absolutely!
Thanks sis much..
Welcome
Well, I think I just tore my L medial meniscus 4 days ago, while on running (hoping it's a sprain and not really a tear) I was going in a straight line when felt a "pop" ... I have an MRI on Thx giving day and I'll find out for sure what happened. I'm a PTA in the Army so I'm very familiar with these exercises but now I'm pretty sure I'll be the one doing these and not teaching people how to do them haha. Thank you for the video, as multiple ppl has stated here before, this video is excellent!!!
Thank you for your kind comments and good luck!
Thank u for this video..i will do this everyday to alleviate pain on my knees ang strengthen all other muscles around it
Great
I appreciate your great video. I will practice. Thank you
Thanks
I've had this pain for over a month now but have been procrastinating doing these excercises since it hasn't felt to terrible, going to start this now tho
Hope it helps
Great video, very clear, thanks, how frequently should I be doing the exercises? Every day, 2x per day, every other day? thank you 👍
Depending on your condition, some of the less intense ones can be done daily. However the more the intense the exercise, the less frequently you would do it (up to 3 x week for very intense strength exercises).
I had my meniscus repaired on Dec 22 I had 3 days of zero pain!! Walked like no surgery. Then the pain came back. I can blow up the rehab I am 64 but a workout guy. I had been doing wall squats and weights 4 days per week. I am not a normal 64 year old. I was put back on crutches on Dec 27 after 3 amazing days. Not sure if the PT was to fast or to much? I had PT the next day and my therapist was amazed at my knee flexibility and strength. Now I am back to a lot of pain. I start walking in my house again today. Crutches if I leave my house until my next visit. Thing is I am starting to wonder if my walking and PT has done more damage and am I going to need another surgery. I can train as hard or as needed with the best of them. I can do all these exercises and am going to try your program! Thanks it's so discouraging and that is not who or what I am about!
Good luck and I wish you a speedy recovery
I am flowing these exercises but unable to bend knee to kneel down hope get better as continue to do this exercises thank you god bless you
You're so welcome!
Thanks for the great video. Within how long should I consult a doctor from the time I experience pain? Please advise.
This is something that only you can answer. How long does one wait before consulting someone. It will be different for everyone.
Great video - I know that I have a tear but will get an MRI to confirm - one session with physio and he has me lepping up from a low sitting position on one leg - this can't be right - total agony - I'll start these exercises whilst waiting for an MRI
I hope this helps
Tqq bro
You're welcome
Hi just starting with your routine .
Many thanks for help
How often should I be doing these 2/3 a day ?
Once a day for the exercises that aren't stressing the muscles very much, but when you move to the more intense exercises using your bodyweight, or if you did weight training, then 3 times a week would be optimum.
Nice to find a UK video about this. The American videos insist on building up the glutes only and specifically NOT the quads or hammys. What do you think about this?
I had a patellofemoral replacement when i was 42 (8 years ago) and the other knee is on the way out too! But i refuse to give up rucking (walking fast carrying weight on your back) as i think it's actually helping.
But yeah, what's this "GLUTES ONLY" thing? Correct or not? It goes against all that i think i know, but i have no idea 🤔
Thanks. Not sure why they would say NOT to strengthen the quads/ hamstrings as these are the muscles that actually move the knee joint? Yes the glutes play an important role but I'm not sure why they would say just strengthen that muscle group only.
@@ExerciseForHealth they literally say that strengthening the quads puts more pressure on the kneecap and thus the joint and cartilage underneath. I know from experience that after an injury or surgery, you gotta work those quads back up as hard as possible.
The advice is more for people like me with osteoarthritis in their knees but it still doesn't make sense 🤔
I have seen some physical therapist on TH-cam stating that it is more important to build up the glutes to take pressure off of the knee
Yes correct, which is why I have put some exercises in this video that target the glutes (e.g. side lying leg raise).
Thank 🍎🍎🍎🍎🍎🍎🍎🍎🍎
You're welcome
If the meniscus tear is on the medial meniscus then the foot wants to lateral rotate to try and compensate so some of these exercise can be counterintuitive to the muscles of the lower leg to the knee and through the foot it can actually cause more contraction in those muscles that have been struggling because of the injury
Apologies, I'm confused with this comment and am not understanding what you mean?
thank you for responing before. for someone who exercises every day, do you think it will help my chances of healing if I do these sets two or three times a day instead of once? thanks
I think you need to strike a balance between exercising enough with good quality to get the benefit from it, but not too much quantity that it becomes detrimental. Everyone will be different, so find the balance that helps you.
Excellent. Question. Quire a few years ago I had meniscus surgery and as I have aged my knee is unstable and painful on occasions. I do believe these exercises will help stabilize my knee but is there any type of brace that I could wear for extra stability when I will be hiking, doing young’s, yard work or know there is a long day of walking? Thank You.
I'm guessing you mean something like this here: www.voltarol.co.uk/products/knee-support/ I don't know a great deal about these type of supports other than you shouldn't aim to use them as a long term solution because it might decrease the stability of the knee as you body begins to rely on the support. But certainly if you're having a day where you know you might need something like this to help you cope with the demand of the knee, then this may help you for certain activities where required (ie a long hike). A trained physio/ physical therapist may be able to offer you more personalised advice on what product would be best.
Thank you for this video. I have trouble climbing the stairs because of the pain on my left knee. Started your program in the hope that i won't undergo surgery. Thank you.
Thank you so much i came across your video. All of a sudden i have this pain on my left knee that's unbearable. Went for MRI scan and the result was Posterior Horn Meniscal tear. The GP mention surgery but it takes two years to wait or i have to pay 5-6 thousand pounds if done asap. I decided to go for physiotherapy but complicated time so i start looking for online exercises. I did some and the pain went only i can't bend my knee backwards coz it hurts. And worst the same foot got the plantar fasciitis so i went for steroids injection but it didn't work. And now it's like affecting my right foot the way i walk because of the pain on my fasciitis. I'm so depressed don't know what to do. Then i came acroos your video. Is this stretching safe for me to do please. Thank you for your kind reply.
Yes, they should be OK, but obviously this is a generalised video for this condition so not tailored to one individual, so if you're not sure, check with your doctor or physio first. I've also done a video on plantar fasciitis here that might also help you: th-cam.com/video/uIJr1Iy2R04/w-d-xo.html
The knee bend stretch is the only one I struggle with, as I’m restricted with the movement and pain.
Just work within your limitations so not through any pain.
How long after a suspected injury can/should these exercises be done? Thank you for the time
Everyone will be different so take the advice of your doctor/ physiotherapist
Found this really helpful. Would you recommend doing all eight exercises once a day?
You can do, but initially, you might only need to do 2 or 3 that you find helpful, and then add more in as your knee gets stronger. QUALITY always comes before QUANTITY!
@@ExerciseForHealth Massive improvement after just 4 days doing six of them each morning. Thank you so much
Very helpful indeed, thanks!
Helpful exercises & clear instruction thanks!!!
This really helps. I facing pain on left shoulder, left back and left knee.. I am getting serverr pain when i walk in stairs. Can u pls give me the stretches for shoulder and left back.. Pls help me with this
I can't provide individual exercises on this platform as I don't know you or what's causing your problems. Please speak with your doctor to get some advice.
Hi Richard. So this question is totally off topic. I have noticed your shoes in several videos. They look very comfortable. Would you share the brand? Thank you.
Yes of course, they're "Nike Metcon 6" trainers, although I've used their customisable programme to choose the colours etc. They're great for walking in or exercising on the spot (weight training/ cycling/ rowing etc), but NOT good for running in (which I rarely do anyway) as the sole is very rigid. I think the Metcon 7 is the newer version of it.
@@ExerciseForHealth Thank you. 🙏
How many sets should I be doing? Thank you for this, I have been misdiagnosed 3 times, I’m pretty sure I have a torn meniscus, waiting times for an MRI are 34 weeks it’s insane
It depends on what your body needs. 1 set may be enough initially if your body feels it over the next day or two, but you could do up to 3 sets if necessary. Use your recovery period as a guide to what you need.
@@ExerciseForHealth thanks, so I should be aiming to push myself but if I feel pain the next day I went too far?
I tried to do physical therapy but as a college athlete with a grade 4 tear the swelling wouldn’t budge so I was advised surgery would be best or id wear out the cartilage within the year.
I think there are lots of variables for every decision to whether one has surgery or not. I hope it all works out for you.
Please make video on rheumatoid arthritis .
Already done one here: th-cam.com/video/9SR8MmxWvME/w-d-xo.html
Thank you! I managed this tear because of an ice scating fall..😢.
Oh dear, I hope this helps