Stretches And Exercises For Meniscus Tear Knee Pain
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- เผยแพร่เมื่อ 5 มิ.ย. 2024
- The best home stretches and exercises to eliminate your meniscus knee pain! Presented by a physical therapist to help you recover faster and feel better. Simple follow-along exercise instruction to help with your knee pain.
LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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OTHER VIDEOS YOU MIGHT FIND USEFUL:
✅ HOW TO CHECK FOR A MENISCUS TEAR: • Do I Have A Meniscus T...
✅ FOLLOW-ALONG EXERCISES FOR MENISCUS TEAR: • Follow-Along Exercise ...
✅ BEST HOME EXERCISES FOR KNEE PAIN (BEGINNER): • Stop Knee Pain Now! 5 ...
✅ BEST HOME EXERCISES FOR KNEE PAIN (ADVANCED): • Start Here! Best Knee ...
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In this video I will show you eight of the best home exercises that you can do to treat your knee pain caused by a meniscus tear.
WHAT IS A MENISCUS?
Your meniscus is a pad of cartilage that sits on top of your tibia and cushions your femur. Basically it serves as padding between the top and bottom surfaces of your knee joint.
The menisci (you’ve got two in each knee) also add conformity and stability to the knee joint.
WHAT IS A MENISCUS TEAR?
As the name implies, damage to your meniscus can result in a “tear” in the cartilage. This often results in pain in your knee as well as feelings of “catching“ or “instability“. If you are experiencing these symptoms in your knee, the cause could potentially be a damaged meniscus.
Check out this video for some simple tests you can do at home to check if your meniscus is torn: • Do I Have A Meniscus T...
BEST STRETCHES AND EXERCISES FOR A TORN MENISCUS
Fortunately, there is a lot that the right stretches and exercises can do to promote healing in your meniscus and help your knee to feel better.
Your primary focus should be maintaining your full range of motion at your knee and improving the stability in this joint. Knee stability is achieved by strengthening the muscles that act on the knee (quadriceps and hamstring) as well as increasing strength of the muscles at the hip joint.
My go-to exercises for meniscus knee pain are:
0:00 Introduction
2:20 Seated Calf and Hamstring Stretch
3:17 Quad Set (Quad Activation)
4:11 Heel Slide
5:14 Straight Leg Raise
6:20 Hip Abduction
7:26 Hip Adduction
8:10 Isometric Hamstring Curl - Glute Bridge
9:27 Mini Squats (60 degrees)
I hope these meniscus exercises help you out of some of the pain or discomfort that you may be experiencing in your knee.
Be sure to LIKE this video if you found it useful and SUBSCRIBE to Tone and Tighten so you never miss a new video when we put one out.
✅ BEST EXERCISES TO FIX KNOCK KNEES: • How To Fix Knock Knees...
I had surgery on torn meniscus a few years ago. About 6 or 7 months ago I started having pain in the same knee just like before. I wanted to avoid surgery so I found this video and did the exercises you show here. I did them 6 days a week. Absolutely amazing results! Within a week I felt less pain within 2 weeks I was considerably better. I now do these exercises about 3 times a week for maintenance. No pain at all anymore. Thank you so much!
Thanks for your feedback on the exercises! I'll try them too, I'm glad to know it works!
@@duckie3863 man I've also had my surgery done but there is still some uncomfortable pain ,hope we recovery soon 💪
May I ask what the surgery is like
I currently have a torn meniscus
I had my meniscus repaired and some other work done on my knee at the end of last November and the pain is still pretty bad every day. It’s better if I do these expertises everyday. I think I will always have pain however until I get the knee replaced but I’m putting of total replacement as my Dr. Tells me I’m too young yet (I’m 52). I wish everyone has pain free days for their knee that reads this 🙏🫶🏼💯!
Cool. I'll try these exercise. Hope they work for me.
Dr.'s are for rich people.
Thanks for the exercises. Just tore my meniscus again after being repaired 6 years ago. I don’t want to have surgery for them to remove it. I appreciate all that you are doing.
Thanks for the exercises! They are helping a lot to strengthen my knees after reinjuring my meniscus several years after surgery.
I been following these vids for a while now gotta say it’s really making a difference thanks so much been some for some ankle videos
Great to hear!
Thank you for these. I will try them.
Your exercises are gentle on the meniscus, yet powerful for the muscles.
Thank you for clear presentation sir!
Many Thanks, Doc!
Thanks for talking through the mini squats. I have been trying to do full squats with varied success.
Hi Jared!!! My heart is full of gratitude towards you for sharing all these very effective exercises. I'm seriously and sincerely following all your exercises for knee, hip and back pain. Today I did all the exercises shown in this video. My joy knows no bounds to let you know that I could do those quarter squats so easily and without pain. Really can't thank you enough for sharing these videos. Heartiest thanks to you. May God bless you and your dear family. 💖
Oh, this comment makes my day! I am so glad you are finding these exercises helpful and thanks so much for sharing!
@@toneandtighten 💖😊
Thank you Jerad, for your exercises to build the knees strengthen as well as the meniscus joints to be strong.
You are welcome! I hope they help you and thanks for commenting!
Just started the exercises and already feels great!! How many times a day should I be going through the whole routine? Thanks again!!!
Great exercises, really pleased I have found this, will really help with my old Menicus tear injury, top work Doc!!
Thanks so much, Rob! I am so glad you found this video helpful!
Thank you! This is exactly what I needed to help my healing!
You're very welcome, Gavin James! I hope they help you! Thanks for commenting.
How much time did it take?
uuuh another set of great exercises to add to my collection. 👌 👌 👌 Thanks for your relentless dedication, Jared.🙌🙌 I-ve been a bit lost but haven-t forgotten about the best PT of the TH-camrse. Stay safe and be well. Best wishes to you and your lovely family!!!🥰🥰🥰
Oh, so good to hear from you, Just Me! Thank you for your kind words as always!
I realized with these excersizes that my upper leg was not as strong as I thought, and being a soccer player this is huge...that by strengthening all the muscles around your knee, you align and protect this inner knee area
Thank you so much. Glad I found your channel. I can finally do leg day again.
You're so welcome!
Thanks!
Hi Jared,
Thank you for the comprehensive knee stabilizing exercises. I had meniscus surgery six weeks ago. I found your video a couple of weeks ago an have been doing the your go-to exercises up to now. I must say my knee confidence and reduction of pain is steadily improving. Should I do the series of all the reps more than once a day?
Thanks again
Hi can you explain is there any problem after surgery I'm asking this because my doctor told me for surgery and I'm very nervous.
I can’t thank you enough. This has relieved so much pain in my knee and my hips!! Thanks
Great news! You are very welcome and thanks for sharing!
@@toneandtighten Doc says
There is a radial tear at the anterior body of the lateral meniscus at the inner margin.
Can someone please explain which zone my tear is and will it heal?
Wonderful exercises as always! Success always!!
Thank you so much, danyjerry4! I hope these things help you, and thanks for commenting and for your support!
You are a blessing! I was in so much pain and did. These exercises and the next day was up and walking!
So happy to help!
Hey Doc! Great exercises! Should I do them all in one session? Or how long should a session be?
Thanks for this great presentation. Very easy and useful exercises
Glad it was helpful!
Not long-winded, thanks.
Excellent way of explaining. Thank you. Thank you.
You are welcome! I am glad you found this helpful!
I have problem with my left leg, just watching and do this once feels a lot better! Thank you!
Oh, that is great news! You are very welcome!
Wow! Great video.
Thanks for the exercises.
Glad you like them!
Hey doctor Jared ,
Thank you so much for these exercises.
I had an injury while playing basketball five days ago, I went to the floor when quickly planting and twisting. It’s still painful, but I could hobble with my knee wrapped. Will this get better? I have not taken pain meds, just your stretches and rest.
Thank you big-time for the value! 🙏🏽
Yes it willingly dear
Hello sir
I hav started to follow your exercises
Hopefully I can feel the difference 😊
Can you please teach us some exercises for the wrist pain
Another great video. Thank you so much.
You are welcome! I hope this helps you and thanks for commenting!
Awesome video..this is exactly what I was looking for....it certainly helped me with my pain....I am a new tennis player and have been experiencing pain due to lateral miniscus tear.....is there a sleeve that i can wear during my tennis game to prevent further damage/pain? Thank you!!
This timely for me; I've been diagnosed with a meniscus tear and have been scouring TH-cam for something to help until managed health care can figure out how they want me to proceed. Can't wait to get started. Thanks.
I'm sorry to hear about your knee, Rene, but stoked you found this video! If you were to start coming in to see me, these are exactly the exercises I would recommend we start with. Please be cautious - if any of these result in increased knee pain that's usually and indicator that it's not the right exercise for you. Good luck with your knee!
I has surgery two month ago and Still no exercise I don't know what to do now see this video and I love it in I'm gonna do it and thank you so much god bless you thank you very very much mister
Recovering from fibula fracture and MCL tear, I found this very helpful will be doing these as I want to get back to normalcy asap 😍
Great to hear, Carolina Mathew!
Is this also helpful if you need to strengthen your knee from a dislocated injury (years ago)? When I run by knee hurts on the outside. Or could you do a vid on strengthening the area and muscles for a dislocated knee injury?
Thank you so much 💕
Thank you so much....very helpful.👊
You're welcome, R S7! I am glad this was helpful and thanks for commenting!
One of the best videos I’ve ever seen keep it up is really helpful god bless you doc
Appreciate your support!
Thanks Doc... very useful exercises... can u show some exercises to increase d gap in the knee for osteoarthritis... traction method
Thanks for another great vid Tone and Tighten.
Loving the channel 🙌
Can you please please help me with some advice??
I’m having trouble making a decision on choosing the correct “type” of knee brace for my sports injury.
Could you recommend a sports brace that can be worn by a pace bowler while playing cricket??
I’m a right arm opening bowler that puts his body under a fair amount of twisting and load impaction, especially on my left knee joint throughout the bowling crease. The knee joint has developed some slight instabilities, with a lot of cracking and popping (experiencing pain mostly on the medial meniscus side and back of knee joint)
My Physiotherapist said there’s nothing majorly wrong with the joint, so he wasn’t keen on recommending a brace just yet. I’ve been working on strengthening the joint and the joint controlling muscles. Knee does get quite painful at times after matches, and is getting worse from season to season. Maybe retirement he said.
I have a solid recovery routine of R.I.C.E., anti-inflammatory medications, strengthening exercises, bike work, walking, as well as stretching recovery sessions in a hot/cold therapy pool which are all helping to a degree, but preventative maintenance in the form of a brace is the key I believe. I just need some added support and help choosing one.
I’m not ready to give the game away just yet.
Please help!🙏
Thanks in advance Tone and Tighten.
Cheers Mark, Australia🇦🇺
Good job. Good explanations that are concise. No extra chatter. Good demos.
Thanks so much!
I will definitely give these exercises a try, they look like they can really work and get rid of this unbearable knee pain, thanks Dr. !
You are welcome! I hope you find them helpful and thanks for commenting!
Got relief right away. Thanks so much.
Great to hear, Patricia! Thanks for sharing!
Love these exercises …you are good !
Thanks so much!
Awesome exercices! Thank you! 🙂
You are welcome! I hope these help you!
Very good advice, doc. I should try this for my left knee. Thanks a lot !
My pleasure!
Thank you so much ... I tried it for the first time and it is nothing short of miraculous! Will try to repeat 2 to 3 times a day for the next few weeks to strengthen the appropriate muscles.
Wonderful to hear! I am glad it has been helpful and you are welcome!
@@toneandtighten great video! What can I do to eventually be able to deep squat without impingement?
I love it i learn a lot thanks Doc your so amazing
You are so welcome!
sir thanks alot. it was wonderful..i felt nice right after 1st set according to your video.
how many more days i should repeat this routine? please reply
Thank you!! I hope to make more progress. My right knee is basically bent all the time now that I work out more and it gets inflamed more often. 🤦🏾♀️
Oh man! I'm sorry to hear that, Alanna. Stay consistent with these (especially #1 and #2) and I hope you see some good progress!
I had surgery and tore that muscle in Feb and didn't do the physical therapy well these still help me get it stronger
Thanks for this video you are a life saver 👍
You're welcome, FunFit Nancy! I hope this helps you and thanks for commenting!
Thanks so much
You're welcome, Tham Le! I hope these exercises are helpful for you!
My tear was in pretty bad pain the 4 days or so. Did the first exercise and had relief immediately. Thank you :)
Wonderful news! I am so glad this helped you so quickly!
@@toneandtighten terribly tight calves apparently haha cheers again :)
How ru now? Did these exercises work? Did u do them daily?
excellent exercises. THANKS.
You're welcome! I hope they help and thanks for commenting!
in 50s....did meniscus test. pretty sure thats my issue. Knee sharper pain on stairs or after sitting for extended time. Sensitive on inside of knee....Also trouble sleeping and very sorry first steps out of bed or after driving for extended time. I have Dr appt but did these exercises and after 1 day of doing them things feel alot better. Been losing quad muscle(noticeably) so was not working out. These stretches' giving me hope i can get back to keeping fit work outs, biking and golf with the sharp pain and swelling. Thanks Jared
How r u now? Even i have meniscus tear n.pain when i walk or stand forlong
Doctor...thank u very much for great information...
You are welcome! I hope you find these stretches effective!
Thank you 😊
You're welcome 😊
Thank your for this.
My pleasure! I hope it helps!
Hello sir, can i do these exercises in case of Grade 3 injury of posterior horn of medial meniscus. Will this also help in healing Suprapatellar extension and synovial effusion. Thanks in advance. 🙏🏼
Wow! Dr.thank you so much for sharing this great video. I just saw this , and started doing all your exercises for miniscus tear, which I am suffering from last 5 months. I'm feeling better and better. God bless you abundantly and your family.🙏
Thank you for this comment and thank you Dr Jared! I am 70 years old and have been suffering with several meniscus tears for about 2mos. I am presently in PT, but these exercises seem to be helping a lot!! Thanks a million!!
I am so glad you are feeling better and thanks for sharing!
Mine went away pretty much instantly too
OMG! This is awesome it helps so much! Thank you.🤙🏼🤙🏼👌🏼
Glad it helped and thanks for sharing!
Thanks for posting the link to this video for me! Patiently waiting (3 months post-injury) for an okay from either my insurance or worker’s compensation to decide when / if they’ll pay for repair vs. debridement of a posterior horn medial meniscus tear of the left knee.
You are welcome! I hope you get some answers soon!
Thanks doc. This realy healped me alot
Happy to help!
Thank you so much doctor .... Very very helpful this video 👍🔥🔥🔥✨
My pleasure!
Thanks for these properly structured exercises, and your very clear instructions. By far the best I've found.
Turns out I have bone on bone osteoarthritis on both knees. The standard exercises I was given by my physiotherapist, which came from the Arthritis Society were poorly structured, with most too loadbearing and which did my knees more harm than good - I think they were tailored for people with very mild arthtitis but out of condition muscles, not severe arthritis. Your exercises, by contrast, have really helped. I also have neurological weakness in my right leg, and by systematically going through each muscle group your exercises have identified that the weakness / fatigue is primarily in my hip abductor muscles / glutes. I am managing to gradually strengthen them too, and can mark the progress thanks to your exercise program. My neurologist and physiotherapist merely identified weakness in the right leg but gave no help on where the issue was, or on suitable exercises! I have added in a clamshell exercise for additional glute strengthening. For the moment I'm managing to hold off the knee replacement operations.
I'm now about to start your hip stretching and strengthening exercises as I have some hip osteoarthritis. They look well structured too. Hoping to have as good results from them as I've had with your knee exercises.
Best of luck! I hope you see great results!
Good night. I love your videos. will surely apply them to my daily routine. Been having some serious joint pains. Ankle, knee and wrist.. very painful..
Thank you! I hope you find them helpful!
Thank you. I've had football/skateboarding/basketball injuries all on the same right knee. I needed some guidance in finding the right exercises, instead of completely blowing my knee out doing machine lifting/squats. Thanks Bro 👍
You are welcome! I am glad you found this video helpful and thanks for commenting.
Is arthoscopy surgery compulsory fr knee meniscus tear and severe pain,difficult to walk fr 63 old woman
@@malathir5170 I had surgery on my right knee back in 2000s. It helped while I was young. But now I'm getting older, it's hard to squat and put a lot of pressure on it.
@@malathir5170ответьте пожалуйста как вы сейчас? Я в такой же ситуаци
Well thanks doc ❤️ it helped m
You are welcome! I am so glad it helped!
Thank you so much
I feel much much better
You are welcome, Victor! I am glad these exercises helped you!
thanks helps instantly
Wonderful news! Thanks for sharing!
Very Unique form of exercise. They worked wonders on my injured knee
Glad to hear that, Jason! Thanks for sharing!
Thanks for the knowledge you shared. Would taking glucosamine be a good idea?
Thank you for the informative video. I will be doing theses.
Would leg extensions with a resistant band help with meniscus rehab?
Thank you
Thanks your video🥰
You’re welcome 😊 I hope it helps!
Hello Dr. Jared. I love your videos and they are very helpful. I have knee problem/pain ( fluid under my knee based on X-ray results) do you have advice or exercises for this type of problem? Also, do you recommend draining the fluid out of knee? Thanks
How are u now?
I just did a 10 sets repetition of the first 3 Exercise and the result is instance. For two days ive been in pain. Thank you very much Doc
Wonderful news! Thank you so much for sharing!
Thanks
You are welcome, Sarita! I hope it helps you out!
Excellent, I'll try these.
Great! I hope you find them helpful and thanks for leaving a comment!
Thanks.. Wish i saw this years ago.. Injured my meniscus and was told gey surgery and never did.. 10 years later never fully recovered... These exercises i can feel improvement
I am glad you are finding these exercises effective and thank you for commenting!
How are you rn?
Me 2 i tore it 3 years ago im 34 so i still hoop hard and man i think i retore it like 5months ago it pops sometimes when i walk
Im still playing I’m going to play rn lol
@@Oldmanwildin i think i tore mine 3 days ago
May i ask what u felt when you tore yours? The back of my knee clicks when straighten it...
This is really helpful. My father just got his MRI done for knee and lumbar spine as he is feeling continuous pain in left knee. His MRI shows grade 3 medial miniscus tear with grade 1 ACL and MCL sprain. Doctors are prescribing surgery for miniscule repair which we don't want to go for as he already had one L4-L5 surgery long back which lead to his left foot drop. Should he start with exercises alongwith physiotherapy like ultrasound and TEN? Would appreciate your response as we are really worried and confused too.
Wonderful tips
Thank you!
Thank you so much doc, for this work out routine doc i broke my knee last thursday and i think it is not that bad because I did not hear some op sound. But this work out routine really help to improved my stability.
I am glad these exercises are helping and thanks for sharing!
Thnx Sir ur exercises are the best
You are welcome! I am glad you found these helpful and thanks for sharing!
More videos doc. Ty
Noted, thanks!
Hello..can you please suggest me some exercise for my leg pain and heavyness specially near my ankle and calf muscles
Thank you so much. I only do the Exercise for two days and already feel better and not that much pain in my knee 🙏🙏🙏
You're so welcome! I am happy to hear you are feeling better and thanks for sharing!
THANK YOU VERY HELPFUL FACT 🎯🎯🎯
You are welcome, Teenie Free! I am glad you found this helpful and thanks for commenting!
Informative Vid as always....Exercise #2 Quad set Is where my knee prob lies, when I Tense the Quad and push down on kneecap I feel pain.
Thank you for the video, really helpful.
I have medial meniscus tear, Which shoes is better for meniscus tear, stability support or shock observer i.e. ASICS Kayano or Nimbus? I walk about 7km a day, I do not run. Thank you
Thank you very much....I am a doctor and learning so much for my Rt. knee lat meniscus ant horn meniscal cyst....
You are welcome! I am glad you are finding my content helpful and thanks for commenting!
This is unbelievable. I have had torn meniscus pain for two weeks. I do not take pain meds. I just did these exercises and walked to the bathroom with NO pain. I cannot believe it. However, I did have pain walking back, but that just means this works and I need to keep doing the exercises. Thank you so, so, much!
This is so wonderful to hear! I am so glad you are feeling better!
thank you
You're welcome! I hope this helps!
Great videos Doc! All these exercises, is it recommended to do them after or before I do my workout routine?
After would be best!
Thank you for this it did help
You are very welcome!
Thanks 👍
You are very welcome!
This is brilliant 👍
Thanks so much, Deb! I hope it helps you!
I don't have anything to say to you but a bug THANK YOU!!! You have been so informative. 👍👍👍👍👍👍😀😀😀
That is so kind, Ric! Thank you so much!
Thank u.. Sie
You are welcome! I hope these exercises are effective for you.
Looking good Doc ❤️❤️
Thanks so much!