5 Exercises to Fix the ROOT CAUSE of a Torn Meniscus (NEW Research)
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- เผยแพร่เมื่อ 11 พ.ค. 2024
- Can you avoid surgery for a torn meniscus? Dr. B and Coach E explain common strategies and the missing key elements, the role of surgery, cover new research, and show you five exercises to fix the root cause of meniscus tears and knee pain.
Say you just injured your knee. It hurts. Without going straight to the doctor, how do you know if you might have torn your meniscus? Dr. B shows you how to self-diagnose a potential tear, so you can get into the doctor and confirm it.
But what if your doctor recommends surgery? There are three scenarios where it makes sense to address a tear by going under the knife. But new studies indicate that surgery is only sometimes the solution. One recent study even shows increased x-ray evidence of arthritis compared to the patients who didn’t undergo surgery.
Next, you’ll learn what to do right after you injure your knee - aka the acute phase. Then the surprising way of getting knee swelling down (it takes a couple of days, but it also helps settle the pain.)
Finally, Coach E shows you five at-home exercises to address the root causes and missing key elements of most programs for staying active with a torn meniscus.
Don’t forget to like, subscribe, and tap the notify button to stay up to date with near-weekly new content on how to keep moving freely and without pain.
IN THIS VIDEO
00:00 - Intro
01:18 - Meniscus tear signs
02:45 - Do you need surgery?
03:30 - Recent studies on knee/meniscus surgery
05:30 - How do you manage an acute meniscus tear?
08:10 - Root causes
THE EXERCISES
09:23 - ASMR: Posteromedial knee
11:37 - Extended Knee Ankle Fl-Ex
14:50 - 4-Way MTP Slide
17:20 - Prone Knee Flexion ERE
20:20 - Reverse Lunge & Twist
22:20 - Next Steps
RESOURCES AND LINKS MENTIONED
Arthroscopic surgery for degenerative knee disease (osteoarthritis including degenerative meniscal tears): pubmed.ncbi.nlm.nih.gov/35238...
Arthroscopic partial meniscectomy for a degenerative meniscus tear: a 5 year follow-up of the placebo-surgery controlled FIDELITY (Finnish Degenerative Meniscus Lesion Study) trial: pubmed.ncbi.nlm.nih.gov/32855...
Knee Pain Solution: www.precisionmovement.coach/k... - our improved course based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
Exercises and video highlights:
01:18 - Meniscus tear signs
02:45 - Do you need surgery?
03:30 - Recent studies on knee/meniscus surgery
05:30 - How do you manage an acute meniscus tear?
08:10 - Root causes
09:23 - ASMR: Posteromedial knee
11:37 - Extended Knee Ankle Fl-Ex
14:50 - 4-Way MTP Slide
17:20 - Prone Knee Flexion ERE
20:20 - Reverse Lunge & Twist
22:20 - Next Steps
Thanks!
@@opheliakaindoy5017 You are welcome and thanks for stopping by :)
@@opheliakaindoy5017 You are welcome!
Thank you! I have now diagnosed myself! What is the dimension of the roller I should purchase?
Thank you for this
I can only say thanks so much for this. I did these exercises for 15 days over the course of a month and it pretty much cured my meniscus injury and my knee has not lot locked once since. Your style is understated with no ego (unlike so many other youtubers) and you are clearly very knowledgeable. The exercises are unique in many ways and very well thought out. You are my go-to for body conditioning now. Thanks again!
Thanks so much for trying it out and for letting us know about your progress :)
Could u share the details? Was that a medial meniscus injury? What grade? Thanks
Praying this works for me. I have to dance on the 23rd and I'm in so much pain.
Jesus Christ heal you
@@MrArunCochinhad you gotten meniscus tear brother?
I tore my meniscus 2 weeks ago. Been in pain ever since. These exercises gave me instant relief with some of the pain. Thank you!
That is awesome to read!
Keep us posted on your progress :)
- Coach Joshua, Team PM
How are you doing so far. I just injured mine and hurts.
I’ve been following these exercises for a couple of months now for my torn meniscus and can confirm they are helpful. I’m not 100%, but my knee is feeling stronger. Thank you!
Amazing!
Thanks for the update and keep up the great work :)
- Coach Joshua, Team PM
That's good to hear man, but please tell me, I beg you, how do you space it out? As in, towards the beginning did you do them every week, every two days ,etc, did you stick to that after let's say 3 weeks or changed it up, maybe to once a week as the weeks went on ,etc I just started with these exercises, and I noticed that reps and sets are given but never how long, your help will be greatly appreciated
@@rosssmith2745 all of that info is contained in the Knee Pain Solution program:
www.precisionmovement.coach/knee-pain-solution-yt
:)
- Coach Joshua, Team PM
Absolutely the best channel on these orthopedic issues! Excellent breakdown of the reasons, research, and help!
Thanks :)
Agreed!!!
@@user-eq1cj8pi5r Thanks :)
Agreed 👍🏽
You two are the best. I'm 69 and a former long distance runner, so many of my friends have had"A" surgery that has not been effective. I have had tremendous results over the years with my own at home PT thanks to you and other Utube PTs. Thank you. Dr.B your honesty is greatly appreciated.
Thanks so much for following along and for sharing your thoughts. We really appreciate it :)
- Coach Joshua, Team PM
No g
Thank you Dr. B. for your honest opinion and knowledge from so many years of experience!
So nice of you!
It is our pleasure to produce content for people like you :)
- Coach Joshua, Team PM
Excellent information and demos. I’m a 52 yo weightlifter and tore my medial meniscus while running. It’s been 7 months of improvement and re-aggravation rollercoaster. I can’t wait to try these exercises- they make so much sense.🙏🏼
Thank you so much for watching and commenting :)
How’s your knee doing now
Same position as me. Any improvement?
You guys are lifesavers!!!! I completely tore my acl and doctor said I didn’t need a replacement unless I wanted to get into lateral sports. Which I am active but my age I’m preferring to not have surgery to repairs acl!! This helped a ton
Happy to help!
Great video with good explanation, thank you very much.
Glad you enjoyed it!
that was awesome with both the discussion and then some treatments. thanks so much
Much appreciated :)
Great video with good explanation! Thank you So much for the exercise demonstrations and instructions, really Excellent!!
You are welcome!
So grateful for this video....by far the very best I've found and I've been dealing with a Torn Meniscus with a cyst for years AND lol, a misshapen kneecap from having Blounts disease when little.
My gut told me that surgery would be a waste because I would have the same weird pressure (from my weird kneecap) and it would just get shredded again and worse ...with less to work with. I need to simply learn how to work with my knee.... this sort of rehab is likely something I will have to add to my routine for long term.
Thanks again!
Thanks for watching and keep us posted on your progress.
This program can accelerate your return to full function:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Pickleball player here, suffering from osteoarthritis,,,GREATLY helped
@@bikerchick21 Nice!
Incredibly informative. Thank you.
You're welcome!
Amazing, the best on the TH-cam!!! Thank you so much!
You're very welcome!
Humble yet very knowledgeable, thank you
So nice of you :)
Great content and love the way the information is presented
Thanks for watching and commenting :)
Thank you. This is the most informative video I've seen on meniscus tears.
Glad that you think so :)
Great video! I have had pain at the medial posterior joint line in near full flexion of the knee. It was particularly noticeable when I would activate the hamstring at the beginning of a stroke on a row machine. And it was EXACTLY where Doc pointed out the fibrosis spot. I do not recall an acute injury BUT I am hyper mobile and my knee can sometimes slide out of joint and back doing “random” activities - like getting in and out of the car. Anyway - I have an ortho who thinks I have a torn meniscus. I am DEFINITELY going to be doing these exercises in addition to my PT. THANKS Doc and Coach! Disclosure - I am an MD.
Thanks for trying it out :)
yes, similarly getting in and out of a high Van especially after a long drive hurts.
@@CaffeineJogger Did you try out the exercises?
- Coach Joshua, Team PM
I can't thank you enough! My knee has fully healed from doing these exercises. I was getting nowhere watching other TH-cam videos, and then your video popped up. This is a godsend. You saved me hundreds of dollars in physiotherapy! Thank you so much! 💓 💗
Yay!
Thanks for letting us know :)
- Coach Joshua, Team PM
How long did it take you to recover? I know everyone is different and it depends on the severity but I would love to know
Great! How long did it take you?
Thank You. This was so very helpful already. I'm going to continue to watch though. 🙏
Awesome! Thank you!
Best video I have seen on the subject.
So glad that you feel that way :)
Thank you for this video. I am a 64 year old hockey player who suffered my first ever knee injury in Nov 2023. Torn meniscus and strained ACL/ MCL. Still rehabbing. Thankful for your videos.
Hi!
You are welcome and thank you for checking it out.
How did the exercises go?
- Coach Joshua, Team PM
Best video I've seen yet, I've been dealing with meniscus pain issues for years. this is my 2nd tear...
Happy to help!
this is great information. thanks for explaining so clearly
Glad that you think so and you are welcome!
Excellent presentation and information. Thank you!
Thanks for watching :)
Great information ....starting these 5 ASAP!
Fantastic!
Thank you so much for this!!!
You are welcome!
Useful insights for people aging and risking easier such issues due to their tissues losing resilience.
How to care and protect, be wise in one's movements..
Move well is then a priority.
:)
Very useful information!
Thank you very much!
You are welcome!
I'm in pain watching this and is in tears listening to his explanation The information is very helpful and acknowledged the fact that surgery doesn't permanently solve the problem for everyone
Wow I wish I could see this surgeon
Hi!
Thanks so much for writing to us. Please consider doing the Knee Pain Solution program.
It can help you to address the root cause of your issue once and for all:
www.precisionmovement.coach/knee-pain-solution-yt
You shouldn't have to live in pain any more.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
TNX for your help God bless and staysafe
:)
Much gratitude for this knowledge thank you so much🎉🎉❤❤😊
Our thanks to you!
Awesome info, thanks for sharing!
You are welcome :)
thank you, this is very very helpfu,our prayer are with ya'll
Much appreciated :)
This is awesome! Thanks for sharing
You are welcome!
Great video!! Lots of information!!!
Glad that you think so :)
Thank you so much. Best video I have seen. God bless 🙏🌹
You are welcome!
Thank you! Great video by the way 😊
Thanks :)
Very Insightful
Glad you think so!
Thank you for explaining everything. I had surgery on a meniscus tear and now am dealing with the miniscus pain . Some cartilage was taken but want to prevent surgery. That will be almost 20 years I had the surgey. Will definitely try this. I had no knee exercises after the surgery
Thanks for following along!
Keep us posted on your progress and consider doing the Knee Pain Solution program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Great Video! Great information!
Thanks!
Really helpful. I appreciated full explanation and exercises.
You're very welcome!
Thanks for stopping by and commenting :)
- Coach Joshua, Team PM
I will try thank you so much 💓
Most welcome 😊
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you so much. I haven’t had an mri yet but the descriptions here do match my issue. I’m on my 8th day after knee stiffness and swelling so am looking forward to these exercises.
Best of luck!
Thanks for taking the time to try it out and comment.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you. That was very helpful and positive.
Glad it was helpful!
this is some incredible content
Thanks!
I really found this video very informative and very professional..thank you!
I have a quick question..I have had a swollen knee and pain for nine months now..any inghts as to why the swelling does not go away?
Thanks for watching!
It's hard to say what the swelling could be due to from our vantage point.
This program can help you to figure out more:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
15:27 Thank you great video. Question I be been wearing a nd training tennis in zero drop shoes. I feel its made my food stronger and added more stability. . Is there any way that would contribute to meniscus tear. Regarding arch
Thank you so much!❤
You're welcome!
so good thanks this helps a lot for someone that can't afford a phisio ...
We agree :)
Great! Thanks guys 🙏
Happy to help!
Wish I‘d watched this before I had surgery. Only had occasional pain when hiking and only when going down steep slopes, but after retiring I wanted it treated so I could do more hiking. MRI showed degenerative damage and doctor immediately recommended surgery. Now two years later with constant pain and discomfort that has only occurred since the operation I‘m facing either a knee replacement or another investigatory operation. So upsetting.
These exercises can help!
Also, consider doing this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Everyone has degenerative issues. Hope you can continue this program post op. good luck.
Your story sounds just like mine except my knee locked from a loose piece of cartilage. I’m 5 months post op arthroscopic surgery and have done everything I have been told to do. The pain and immobility is horrible- so frustrating.
This is a great help 🙏
So happy to read that :)
So thankful I found this channel! Great information and exercises. I'm 50 yo very active male. I had ACL reconstruction in 2002 and a meniscus surgery in 2005 both on my right knee. The knee has felt good over the years. I do tons of walking and strength training including squats and lunges. The knee was never 100% again but I knew my limits. I still played basketball with my kids and tennis...however 3 weeks ago after doing some squats I felt a slight pain in my knee. So I stopped for the day. No swelling and no real pain. The next day I bent down to grab my phone and my right locked up for 1 second. I didn't expect it and I haven't felt that sensation since 2004. But again no pain and no swelling. I even worked out a little bit including some light jump rope. Anyways the next day the knee felt more clicking and clunky than usual. I could still walk. I decided to stop the lower body exercises. About a week later after a long car road trip I got out of the car and my knee had a catching sensation again but this a few seconds. My knee felt sore but it always did after long road trips. All vacation my knee was very clicky and clunky. Sometimes very loud clicks with each stride. Anyways it's been 2 weeks since the last catching after the road trip. I've since incorporated some rehab exercises as you demonstrate. There's still no swelling or joint line pain. I did a couple meniscus testing and I really don't think it's a meniscus tear. My knee cap feels clicky. Do you think I could of aggravated my arthritis? Could that cause the knee catching? My surgeon did tell me years ago my knee has severe arthritis and that was 20 years ago. Thanks for any input. I do realize you can't give any true medical advice but appreciate you. Thanks.
We are so thankful that you found us!
Thanks for sharing those details and keep us posted on your progress. It's hard to say exactly how you irritated your knee but these exercises can help.
Also, consider doing this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
THANK YOU REALLY IMPORTANT
You are welcome!
Thank you so much for this video.I will share this with my PT. Does this work for root meniscus tear as well? Is there anything different that needs to be done for the root meniscus tear ( medial).
Thanks for watching!
This program can help:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Thank you!
You're welcome!
Really good information !!!!!Thank you
You're welcome!
Thank you so much! My knee has been hurting off and on for months now- and it hurts so bad just walking-- I feel like crying that I may get help
You are welcome.
Let us know how it goes :)
- Coach Joshua, Team PM
How r u now? I am in a similar situation? What treatment did you take?
Thank you thank you thank you 💚🙌🏾
You are welcome :)
Great stuff. Thanks
You are welcome!
I'm watching this with a painful knee 😢
Ouch! Did you try out the exercises?
Me too . I have arthritis.
Me too but I can’t work out if mine is osteoarthritis or a meniscus tear…Hope you mend soon.❤
@@J_Willis58 The Knee Pain Solution program can help you in either case:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
@@maryjaneneels5536 Make sure to check out the Knee Pain Solution program for ideas on how to regain control over your movements:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
THANKYOU VERY MUCH ❤❤❤
You are welcome!
Thank you 😊
You're welcome 😊
I’m glad to see the input from a surgeon, just as you stated, that posts reasons when surgery is not a good option. I had an mri showing a possible root tear in the meniscus but also showed a large parameniscal cyst. Although I have arthritis and some degeneration at 42, I suspect the tear is from an old injury. A surgeon proposed a scope to remove the cyst and very conservatively decide whether or not to stitch the tear. My episodes of pain happen sporadically a few times a year. What would your thoughts be on excising a meniscus cyst?
Thank you for the great videos
Thanks for writing in and for following along.
Consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Wonderful! Thank you.
You're welcome!
Thank you ❤😂🎉😮😅 demonstrate video thanks god bless you and your all
You are welcome. We really appreciate that :)
good information for everyone who is having knee pain. let me also try for some time.
Thanks for your comment!
Keep us posted on your progress :)
- Coach Joshua, Team PM
I've been going to PT for several weeks for a torn medial meniscus and it's been helping, but I had NO IDEA how much weaker the VMO on the injured leg is compared to the other one until I tried the extended knee ankle flex. I can't fire it at all on the injured side! Thanks for the video!
You are welcome!
Pain on the outside !
However problem is
Bone on bone!!
@@user-tk3nm2ul1e These exercises can help as can this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Great for patients who JUST tore their minescus
Agreed :)
hi, i have seen all of your videos on the topic of knee, and thank you for all these exercises and all of your detailed explanation, this is the best channel for rehab! I had my injury 1.5 years ago during indoor cycling, at the time i didn't know what it was. 2 weeks ago i finally had the MRI, and it says that I have torn meniscus on both lateral and medial. I start researching the symptoms of meniscus tears, watch lots of videos, however, none of the symptoms mentioned on those videos (including this video) appears on my knee. I still have full range of motions of the knee, I cannot find an angle when my knee starts to hurts, and I never had any swelling. Is it possible to have a torn meniscus injury without any signs that you mention in this video? Or does my pain comes from other causes instead of a torn meniscus? I might have a weak muscles like quads / hamstring, because my legs always starts shaking while doing straight leg raises. anyway, I will start doing these exercises and will update this post with my progress.
Thanks for the kind words. We really appreciate you sharing those comments.
It's hard to say what the root cause of your issue is. However, our approach will help you to address it from different perspectives.
Let us know how the exercises go :)
- Coach Joshua, Team PM
Had surgery 2 weeks ago, torn meniscus, this is very helpful thank you!!
We hope that the procedure went well!
Thanks for commenting and consider doing the Knee Pain Solution program as a part of your rehabilitation:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
תודה!
Thank you!
After a slip and fall. Had a XRay no broken bones. Had MRI and these were the Impression:
1. Acute full thickness tear/avulsion of the proximal ACL
2. Grade 2 injury of the medial collateral ligament
3. Suspected grade 1 injury of the lateral collateral ligament
4. Suspected small radial tear of the posterior horn of the lateral meniscus
5. Prominent bone contusions in the proximal tibial epiphysis. No discrete fracture observed.
6. Small simple joint effusion.
Question? Can my knee healed and become healthy with Non surgical procedures
Hi!
This program can help:
www.precisionmovement.coach/knee-pain-solution-yt
BUT...You will need to discuss role of surgery with your primary care physician to deal with the ACL tear. Depending upon your age, general health, and activities they may need surgery.
KPS will help you to prepare for a procedure if you decide to have one.
- Coach Joshua, Team PM
Thank you so much. I am going through the pain and I am so happy I found your video. Excellent explanation of symptoms and exercises to fix. . Is there any particular sleeping position which will help the cure or at least not worsen?: My left knee meniscus is the issue. Thank you.
You are so welcome and thanks for trying it out.
There is no one perfect sleeping position that can affect your recovery.
However, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
thanks a lot sir
:)
Hi Dr. B and Eric, I want to thank you very much for all the great videos you share❤ I injured my right knee 2 yrs ago . I had reg Xray and an ultrasound which didn't show much (little arthritis). I did physio 10 weeks ... did help a little bit but aggrivated a popliteal cyst and a fluid cyst top of calf muscle (inner leg) . Cysts were caused from injury, I have tibial shifting and very unstable on descending stairs and uneven ground. My Ortho says the only way to get rid of the fluid (bakers cysts)is a knee replacement , which I do not want to have. I think I may have a torn meniscus (xray didnt show) Wondering how I can strengthen the tibia , fibula and release the fluid buildup and proper excercises in my case for knee strengthing, Thank You Dr. B. Deborah from New Brunswick, Canada
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
I have a grade 3 medial meniscus tear. It's only occasionally painful if I put weight on it usually when I bend down to pick something up. I run up to about 40km/week mostly on trails, which I feel helped greatly with getting rid of stiffness and locking the knee. Just very careful on descents not to slip and twist my knee. Sitting for long periods, especially if you tend to bend your knee under your chair or kneel on hard floors (as in laying floor tiles!), aggravates knee problems, so avoid doing this. Definitely going to try these exercises. Great video.
Let us know it goes :)
I too have a grade 2c meniscus injury and have been battling with it from 8 months onwards I want to squat and do the lounges as you did in this video I hope it soon will happen to us@nice 😔😔
@@mittaramadevi4568 check out this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
do you run with the tear or was this pre tear? I'm also a runner, a bit like you and want to get back to that after a couple of weeks of rest.
@@CaffeineJogger yes my doctor said the running is fine. As I say my knee feels better for it. Some level of impact acts to help fluid and blood into the knee. Avoid kneeling or bending the knee backwards to excessive pressure on the joint. My main concern is twisting my knee when running that’s the most likely way I’ll cause more damage. Lots of runners have meniscus tears it shouldn’t stop you running as long as it’s not painful.
Also if the knee is weak try taping the knee until it gets stronger. Lots of videos on how to do that. I found knee supports restricted blood flow to my knee.
Great content
:)
Thank you ! The information and video have me at about 90% in 2 weeks...so much relief from pain .We went to a doctor to have it drained as my knee was swollen, got there 140..00 later i we dont drain without an x ray and then mri ..point was tell me that before i get out of bed...i needed help im 64 married 41 years ive been a mechanic for over 45 years.ive set too many lifts and all that goes with pushing cars, and leaning over a car....Sincerely a thanks from my wife and me..
You are so welcome and thanks for trying it out.
We really appreciate you sharing your story and know that the exercises will help.
Keep us posted on your progress :)
- Coach Joshua, Team PM
great video thanks for the exercises damaged my knee 6 weeks ago and have been doing the exercises daily great improvement in my rotation and range of motion have even been able to jog lightly .One question i have is there any exercise using the band for extension as you show flexion exercise with band?
Glad that you like the content. It's great to read about your progress.
Keep it up!
I don't quite understand your question. Can you please clarify?
- Coach Joshua, Team PM
Hi Coach Joshua I
In your video you show us the exercise with the resistance band laying on your stomach bringing your leg as far back as you can to your butt no tension on the band and then resisting against the band for 5 seconds' assuming that is working hamstrings back of leg.
Is there an opposite exercise we can do for the quads using a resistance band.
Thank you very much
Regards
Ian
Thanks for sharing your experience I am trying to figure out if I really have a meniscus tear🤔👍😔
You are welcome and thanks for trying out the exercises.
These exercises are a good start so do them 2 - 3 times per week for 4 weeks and get back to us with a progress report :)
- Coach Joshua, Team PM
Thank you for the video. I have patellar retinaculum edema over 2 weeks. What should I do to get rid of the swelling?
You are welcome and thanks for watching.
Check this out first:
th-cam.com/video/Xswl-eRKOX0/w-d-xo.html
Then, consider doing the Knee Pain Solution program:
www.precisionmovement.coach/knee-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I had spend time for a month place where I had to sit with cross legged. I knew I was starting to feeling pain on my knee but I pushed to play soccer for couple of times constantly running for hours and now I'm avoiding any kind of activity cause of pain on my knee. I hope this helps ❤❤❤
Thanks for trying it out and keep us posted on your progress :)
I really think both you and Dr b are angels sent from heaven ❤️❤️
Awwww thanks!
@@PrecisionMovementCoach this is the first time I have ever heard of "kinesiology", thank you for letting me know there's a deeper study other than the physiotherapy on human body movement!
Thank you
You are welcome!
After three weeks of suffering, I was told I have a torn meniscus and acl sprain. Also, that I'm bone on bone behind my knee cap and have a lot of arthritis and bone spurs in my knee. Just had my first prp. Still not really walking without a cane. Going to physical therapy, but if I do too much, knee will swell again. Very frustrating. This is week 6. I'm a teacher. Praying I will be able to go back to work in a few weeks. Wondering why I'm not walking like I used to by now?
Hi!
We are here for you and can help you to take control of your movements.
The Knee Pain Solution program is the best place for you to start:
www.precisionmovement.coach/knee-pain-solution-yt
Check that out and let us know if you have any more questions :)
- Coach Joshua, Team PM
How r u now? The doc has recommended prp to me.what is your review of prp? Has it helped?
Thanks!
Thank you!
How should I treat my knee and recover during both inside and outside of a grade 2 meniscus tear?
Start with these exercises.
The resources in the video description are also useful. Especially the Knee Pain Solution program :)
- Coach Joshua, Team PM
THANKS
You're welcome!
Thanks for the video. I've seen another physical therapist on youtube claim that focusing on the quads specifically can be negative for meniscus injuries, as working/building that area specifically can place more pressure on the meniscus generally, since the muscle attaches to the shin bone and pulls it up, squeezing at the knee joint. He instead places importance on exercising the glutes for support of the meniscus/knee joint. What are your thoughts on that?
We promote a more balanced approach rather than focusing on any one muscles group.
Consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
The plant in the corner is cracking me up😂😂. Sorry distracted! Great info and I thank you.
You should see how far it’s come since this video - way healthier now 🪴
I have a torn meniscus and severe arthritis. The main issue is the gait change and limping since the torn meniscus injury. I will try the exercises. Its been 7 months so now consider having PRP and Stem cells
Yikes!
These exercises are a good start. However, it sounds like you need more substantial guidance. The Knee Pain Solution program is the best place to start, and you can read about it in the video description.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Hello! I have an sprain of the AC ligament, will these exercises help me as well? :) Thanks a lot for what you do!!!
These are a good start and also, consider grabbing the Knee Pain Solution program.
It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Thanks for this wonderful information and demonstration. Are the exercises the same for a torn meniscus on the outside of the knee, which is what I have? Thanks again.
You are welcome and these are the best exericses for you right now :)
Keep us posted on your progress!
- Coach Joshua, Team PM
Thanks so much, Joshua, I appreciate your speedy reply!
I recently re-injured my knee, (originally, torn cartilage which was operated on many years ago). I am hoping it has not torn again, so I am moving very mindfully, trying to support healing, naturally. Your video was very informative! I’m truly grateful. ☺️
This channel is by far the best when you have an injury of any kind. You have a surgeon who isn’t gung ho about surgery and someone who studied biomechanics at the world leading University of Waterloo where the famous Stuart McGill is based. It’s all very science and evidence based.
Nailed it :)
Good Afternoon, I have a posterior horn radial / horizontal tear in the medial meniscus. Surgeons are pushing a repair surgery although it's deep into the white zone. Do you think with PT, heat therapy, etc. I could get the meniscus to heal in the white zone without surgery? Thank you!
It is possible for you to regain full control over you knee using the Knee Pain Solution program.
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Very informative video. Thank you.
Question..what is your opinion on barefoot shoes for playing badminton. I am suffering knee problems at the moment.
You are welcome!
Those shoes are likely not appropriate for badminton :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach can l ask why?
As a guess not supportive enough?
Exactly :)
- Coach Joshua, Team PM
Hi there, I had a bilateral fasciotomy a few months ago, and have also been struggling with patellar tendinitis. After my surgery I noticed my lateral menisci hurt a lot when I squatted. Could it be weakness from the tendonitis and surgery or is it something else?
It's hard to say from our vantage point.
Did you try out the exercises?
- Coach Joshua, Team PM