The 3 Best Exercises for Meniscus Tear Rehab
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- เผยแพร่เมื่อ 4 พ.ค. 2023
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 3 exercises that can help to heal a meniscus tear! Discover what they are so you can include them in your own meniscus injury rehab.
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
To get in touch about sponsorships or promos, send a message to: hello@ht-physio.co.uk
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
I tore my medial meniscus in July 22. I didn’t realise I tore my meniscus until I had a scan in April 2023. I decided not to have an operation and had the PRP injection treatment a series of 3 injections. This didn’t really help and the 2nd injection was very painful.
I have been using these particular exercises for 4 weeks. I can’t believe how much stronger my knee feels in 4 weeks. I went for a 4 mile walk and am able to squat 5 times without knee support. I carry out these exercises every other day.
50 leg lifts each leg
Calf stretches each leg 30 seconds each leg
Side leg lifts 50 each leg
For both front and side leg lifts I do 20 lifts then 15 lifts then 10 lifts then 5 lifts
These exercises are really simple and have worked for me so I thought I would share, I’m 53 years old and the knee injury had really affected my mobility. I’m very thankful for this video!😊
Your comment &, the video fill my heart with hope due to the same condition in my knee. My knee is diagnosed also with meniscus & ligament tears. The doctors have suggested PRP injection but I'm doubtful about the result.that"'s why I started to seek out the same experiences. Your comment was so persuasive to follow the exercises. Thanks & wishing healthy life🌺
@@somayemorabbi4590 wishing you all the best. Let me know how you get on.
what type of scan did you ended up getting?
Great tips!!! Thank you for the demonstrations !
Excellent video, Will. Thank you for the great information , and the fact you explain things so concisely is a bonus for. we older folk. Keep up the great work!
I think you must be a very kind man to be so motivated and upload what is obviously very valuable content for many, many persons unable to visit your premises where you help folk with their aches and pains. I appreciate your content, good fortune and happy circumstance attend you and yours - kind regards from Melbourne, Australia
Great information! Thank you
Excellent practical tips. Thanks so much 🙏🙏
Many thanks for the guidance . So helpful and informative 👏
Wonderful information thank you
Glad I found this for complete meniscus tear will be doing these exercises
I must tried it now. Thanks you so much.
Great info, Thank you!
I really like your info. It really clicked for me with your video on 10 exercises to avoid. It made perfect sense and I wish it was explained to me when I initially had my meniscus tear years ago.
Great video, very helpful clear and concise.👌🏻 I’ve had knee pain since training for London Marathon. I felt the knee ‘give way’ at the end of my 20 mile training run and it hasn’t been right since. Lots of cracking in the knee and a dull ache below the knee cap. I had to wear a support sleeve to run the marathon. I don’t know what’s wrong. I’m almost 52. Thanks 🙏🏻
THANK YOU so much for your amazing videos !!
Thanks HT Physiotherapist for the video. Will share with my family and friends.
very well demonstrated exercise.clearly explained.thankyou.
Great channel
Bravo for all you videos on meniscus issues.
Thanks to your advice, unbelievably I was doing two exercises in my yoga workouts that were what you recommended not to do. I also quit running on the jogging machine and walk. My knee hurts but not when I walk or swim, but even at swimming, it hurts my knee when I do the butterfly but not the crawl. Lastly, if you ask a yoga instructor what to do about any problem, the first thing they will ask you is if you have visualized the problem getting better. I visualize every day as well...
Great video many thanks I will try the exercisers 🙏🙏🙏🙏
Thanks for the useful advices.👍👍👍👍👍
Good information.
Thanks Dr. I am suffering from knee artritis, I will try the above exercises.👍
Thank you.
Thank you
Brilliant. Thank you gorgeous Will!! x x
Good advice i will try these exercises
Thank you! Had my knee repaired about 17 years ago. The same pain is back. Going to do these to help.
These 3steps exercises are very very effective,along with this i have done the ankle strength n the knee pain exercises.those steps are very helpful n effective . Thank you very much 🙏🏻 . GOD BLESS YOU
Thanks a lot 🙏
Skip to 3:05 for the exercises 😎
Thank you
Thanks
Thank you for this. I believe a tear is what I have. I was first told Bakers cyst at urgent care, given a cortisone shot at a follow up orthopedic visit, went to ER still in pain to rule out a blood clot. No MRI at all. 2 months later and I still experience varying levels of pain. I am through with the doctor visits and will try these exercises!
thank-you
Actual video starts from 03:20
thanks
Thank you, Physical Therapists are our saviors!
Really appreciated
:)
I like this video because it is straight to the point!
Thank you!
I’m glad I found you. I will be doing the exercises for my meniscus tear and hope it will relieve some of the pain. Thank you.
How is your recovery going?
Thank you so much for the meniscus tear video excersise it does help me a lot for my left knee meniscus tear. Thank you again ..God Bless you for sharing your experience for the people who need it most
Hi hows your recovery going. It's been two and half months now. Its very very very painful. My doctor suggested me orthoscopy but I wanna go to rehab first. I'm not consistent in my exercises as it's very very painful. Now I will be more consistent. Plz pray for me as my wedding is scheduled in next 2 months 😢 I don't want my in laws take my injury as my disability
Great video!
First i tore the ACL 19 years ago now! The meniscus!
Sorry to hear that, hope it improves for you soon!
OUCH😢
I had discoid meniscus by birth and at the age of 35 I had meniscus tear while playing badminton. I couldn’t walk for 2 months . Took shoulder support of my wife to use restrooms and bathroom. I tried ayurvedic medicines , allopathy , therapies , and what not but everything was in vein and all this while for 6 months I took crutch support to go office , didn’t had lift at home neither in office which was very painful as my office and home both were on 2nd floor. I had grade 2 meniscus tear and after consultation with 3 different doctors they all advised to go for arthroscopic surgery ( partial menisectomy) my knee was injured in Nov’22 and I finally got admitted in hospital on 1st March 2023 for surgery and it’s exactly 10 months , I can walk now at least without any support of crutches but I still have below problems
1. Pain inside my knee where the partial menisectomy was done
2. Unable to walkthrough high staircase
3. Most Importantly unable to raise / lift my right leg ( affected leg) while sitting on chair
4. Unable to run / brisk walking ( I can only walk)
5. My right leg has become very weak inspite doing regular walk , and few exercises like keeping one leg on brick and touching ground with another feet
6. My thigh muscles ( above knee) are less , meaning it looks thinner compare to my left leg thigh muscle
I have given up and somewhere it disturbs me whole day thinking when my leg would become alright , when I’ll also start running like others , honestly this has built more stress in my life. I can’t think anything beyond this . I do not know what should I do to improve my leg strength, thigh strength
i feel the same ,i cant run, cant do exercise nothing ,cant dance
I'm really sorry to hear about your struggle. I feel the same and so can really understand how tedious it is living like this. Have you tried to see a physical therapist? Often they can be more helpful than a doctor for rehabilitation after an injury, since a lot of what we have in our power is to improve our muscle strength so that the knee is better supported. I hope things have improved since you made the comment, but if not, please try that if you can. If it helps, there are many people struggling in the same way, so you're not alone either.
Thank u from Melbourne
You're welcome!
Loved the exercises..will definitely try out and report back.
Update pls?
Thank you very much x
You're very welcome :)
Great thank you!
You're welcome!
I’m nearly 70. A few months ago I stubbed my foot against a curb and tumbled face down on the pavement. It was quite a spill resulting in a black eye, a swollen lip and other minor scrapes. My knees have been bothering me since then so much that my doctor ordered and MRI. It turns out that I have a torn meniscus of the right knee. Thank you for your video especially showing the model of the knee joint and the meniscus.❤❤❤
Hows your recovery going? It's been two and half month now. It very very very painful and effected my mobility very badly
Amazing.....thanks
You're welcome :)
Thanks for these exercises. Ive a suapected meniscus injury after a skiing incident where my knee twisted, awaiting MRI. My calf of injured leg has been very painful where ive been walking funny due to the pain. The cakf stretch provided great relief. Will keep these up daily
How are you? And hows this excercise effect to your meniscus?
Excellent Excellent sir kub valo lagcha many many thanks sir❤❤❤❤🙏🙏🙏🙏🌹🌹
You're welcome!
Tore my meniscus 3 months ago. I'm doing all I can and finding your videos so encouraging and you are so good at explaining. I cannot get rid of the swelling and still icing 3 months later. Please what can I do.
yes! nice !!!
Will, can I say you are excellent at what you do. You explain things very well. You are a keeper. :) I start therphy tomorrow on a meniscus tear bull tear. On the report (I don't have in front of me) it used 2/3 as far as grade. My question is how does my life look going forward? Dr. said as of now he would not do surgery and only 70% are successful. I have found online studies where there was not much difference between those that did surgery and those that just did therpy years later. Will I be able to walk normally? Will I be able to climb stairs, plant flower (its low to the ground). Sounds like my knee will get worse over time from athritis. Currently no pain (happened a week ago), walking but will my calf not feel like I have a pulled muscle eventually. How much will therphy really help?
Thank you✨🌙🦋
You're very welcome!
@@HT-Physio is the hip abduction machine at the gym okay to use with meniscus tear?
Hi, do you work both legs or only the injured one?@@HT-Physio
Very useful advices.
I have bucket handle tear on lateral meniscus of right knee. So, are these also useful for my problem?
And can I start with strenghtening quads excercise with a little lateral synovial swelling ?
Will! Thanks for generously sharing this important and helpful information and exercise! My orthopedic doc said I have a "bruised meniscus." It is slow to heal, and soreness seems to come back inside right knee. I love to golf two or three times a week. That twisting may be keeping the knee from healing up properly. Wondering if I do the exercises and take a month off if the knee can come back? Or should I give up golfing? Horrors!. Thanks again!
Will, I can’t thank you enough for these videos. I had a bad bucket handle tear about 10 years ago and get a bad tearing episode about every couple of years - the most recent being yesterday.
My knees naturally over-extend. When I’m healing from an acute tear I find it hard to straighten the injured leg when my foot hits the ground - so I walk on a bent leg. Is there an exercise or stretch to help straighten it out?
Did you have your bucket handle tear repaired, or has it healed on its own each time? I was just diagnosed with a bucket handle tear and I’m trying to decide how to proceed. Your answer is appreciated. Thanks.
Any suggestions for a firm, comfortable surface outside a PT office? Thank you!
Thank you so much for this video! I watched the other one you made for which exercises not to do as well, very informative! Quick question, is doing the elliptical ok, or no as it would extend the affected knee too much? As a follow up, If it is safe, can you push it too much by using the elliptical for too long (about an hour, for example)? Thank you!!
Hello there... This 60 year old thanks you for posting on this topic.
I am receiving treatment from a physiotherapist....though we are divided by a foreign language. My question to you is how do I stretch my hamstring without overstraightening the knee? It seems to me that if I don't lock my knee I can't feel any stretching in the back of my thigh/knee. Your thoughts would be most welcome.....Cheers
thanx ---------------------------
You're welcome!
If I'm having surgery for a torn meniscus, will these exercises damage or help before surgery in a month?
im eager to try these exercises as upon all my research ive been doing points to damage to my miniscus, im still waiting on feedback from the doctor, but i need to restore my leg fast as possible, i have degenerative bone disease and arthritus, i have a lower back mechanical issue i was born with where my vertabraes that are fused together pop out when i throw my back out, i can NOT throw my back out with my leg like this, it will not be good, i dont know if my leg needs surgery, but i force myself to limp around as much as possible to force my leg back to normal, i will try these exercises you shown but it painful just to watch let alone do them, im going to subscribe and ty for the information, how long does it usually take to restore from miniscus damage? i know ill have to be more careful but after all physio will it ever be close to how it used to be before the damage?
Is it possible to reposition the camera in order to see the whole posture? Thanks.
Hi Will,
Two weeks since my tear, is it safe to try these at this stage, or should I wait for all swelling to disappear. Thank you
For years my calf stretch exercise, in addition to the one you show, was to stand on a stair step with the balls of my feet, with the heels and half the arch off the step, and allow the heels to sink down. Not bounce or force anything, just a slow stretch. Also good for the Achilles tendon, which so many people fail to stretch and then find they have torn it. I assume you would be okay with this stretch on a step.
Can we do air bicycling for meniscus tear ?
Can I use a slant board still for calf stretch or not a good idea?
How long after tearing my meniscus can I start exercising?
I struggle to feel the stretch with the calf stretch as due to my injury I cannot fully straighten my knee… any other calf stretch or tips on doing this without being able to fully straighten my knee due to meniscus tear. Thank you Will.
Hi, would 5 lb ankle weight be a good substitute if we don't have the band ? Thanks :)
How many days need to do this.
I did MRI scan my meniscus has tared
Dr. Told me key hole surgery.
Please suggest how many days I need to this excesice
Can the straight leg raise be done with a resistance band too?
You said in another video not to straighten the leg if you have a meniscus tear. How can any of these be done w/out straightening the leg?
Does physical therapy seal torn meniscus?
Mr. Will should I do these exercises every day?
Is cycling and cross cycling good for strengthening muscles post meniscus repair i had surgery but cycling gives me pain please reply
just got diagnosed with a tear and hoping these exercises will help so that I don't need surgery....
Can a bucket handle meniscus tear heal naturally, or does it require surgery? Thank you for your reply.
How do progress from those to advanced stage
I have Achilles tendinitis and now I suspect I have a meniscus tear on my left knee. How do I these exercises when I have multiple injuries?
Can I do the first exercise with a light ankle weight instead of the band?
I have a suspected meniscus tare had an xray and the joints are fine start PT but I can definitely try these in the mean time
You need an mri, not an X-ray
My pain doesn’t trigger while running walking squatting n lunging except for twisting movement
What should i do??
Well I’m not over 50 , I might have strained my acl on the right side of my knee in the tendion area it’s real sensitive when I squat what can I do to get rid of this pain sensation
my knee got twisted so after that my leg muscles and around my knee muscles started twitching a lot I need to know why any help please and it is swelled.
ive actually scraped the majority of my miniscus out of my right knee, then fract the femoral condyle (arborculture accident x2) in a 29 year career logging/arborculture......it was called a "trick knee" back in the day, id let it slide out of socket while working and pop it back in with my thigh muscles...eventually that ended badly.
How can I get in touch with you
Very interesting video Sir. Can we climb stares if we have meniscus tear?
No your leg will fall off.
@@crimsonpirate1710😂😂😂
Yea, I do it 🗣️
Only if death stares 💀
@@crimsonpirate1710 my shit healed, cause I’m active with it, just don’t play any sports for at least 3 weeks
I tore both in each knee when will I walk again normal without pain
Guys if you have kneepain you should give ATG a try! I really worked for me. I tore my medial miniscus 4 months ago in BJJ competition and im already back to running 2 miles every other day (very slow tho but with 0 pain).
Thank you! I have a complex medial tear and am trying to avoid surgery
Same here man how u feeling and did u had surgery?
Same here
Hi can you help me
Understand my MRI results please. I had an MCL torn meniscus in 2019. Now I have pain had an accident in 2022. When I kneel or squad me knee bothers n I feel like if have a cut or knife cut on my knee. I already had an injection synvisc-one that didn’t helped me.
because doctor told me I have osteoarthritis. Then he changed said I have a torn meniscus then he gave me more therapy I’m still in pain with discomfort in the middle inner side of my knee now he saids it’s arthritis can you help understand better if I have a torn miniscus or not please. Even the pt tells me it’s meniscus so now I’m confused in pain. Thanks
FINDINGS: The anterior and posterior cruciate ligaments are maintained. The components of the posterolateral corner and medial collateral ligament appear intact.
Previously evident horizontal wear of the medial meniscus is less conspicuous and appears somewhat smaller on the present exam reflecting prior intervention. There is persistent near horizontal high signal present extending through the inferior aspest of the posterior horn body junction of the medial meniscus suggesting postsurgical change however the possibility of superimposed tear cannot be excluded, Correlation with MR arthrogram or CT arthrogram may be helpful and should be considered as clinically warranted. Lateral meniscus is intact. Bilateral meniscal tibial attachments are intact,
Tricompartmental cartilage thinning in evident which appear similar to that seen on the prior exam.
Joint effusion Is evident which appears decreased from prior exam.
The patellar tendon and quadriceps mechanism are maintained. There is no abnormal signal evident to suggest fracture or osteonecrosis.
IMPRESSION:
1. Findings most consistent with post surgical change involving the medial meniscus with a possible superimposed tear, discussion at suggestion as above.
2. Tricompartmental chondromalacia/cartilage thinning: unchanged.
3. Joint effusion: decreased frond prior exams.
I was told I needed to do glute strengthening exercises and not to focus on thigh exercises. I’m confused.
Can I do stationary bike with lateral meniscus tear?
Thanks, Will.
About how many weeks after a small meniscus tear, would you have your patients drop from a step?
Depends on a lot of factors including general mobility and strength!
I find doing the calf stretch really hurts my knees especially with a bad knee on one side. I cant even do the stretch bc of the damaged knee
It's been a month now since I got a knee injury from soccer and up to now I cant even do anything again and yet I hv been one of the best players in ma team, this has been stressing me sometimes I think weza I will b able to kick a ball anymore and any tym I watch ma team play ....and they are beated I feel so bad....I don't wat to do to heal from this.....😭😭😭
Now it has been a year since I got a knee injury while playing football and I don’t know whether it’s it ACL or meniscus and I’m feeling something behind the knee it’s like a muscle like a bone but I don’t know and there’s no any pain or swelling sir but the only thing that I know is I can’t jump on and also change direction 😢 I am sorry with my English sir
This is very useful information, but it would be helpful if your feet were in the shot for the lying-down exercises.
Noted, thank you!