Meniscus Tear Exercises: 23 Exercises and Stretches Explained and Demonstrated
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- čas přidán 25. 06. 2024
- In this video, Maryke demonstrates some of the most common exercises used for treating meniscus tears. The video is divided into early-stage rehab exercises (for when your knee is still very painful and swollen) and later-stage exercises.
Note: These exercises may not be right for you. Please consult a physiotherapist to check whether they are appropriate for your level of fitness and your injury.
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📚Chapters:
00:00:00 Introduction
00:01:30 General rehab guidelines
00:05:59 EARLY-STAGE REHAB EXERCISES FOR MENISCUS TEARS
00:07:08 Knee flexion/extension
00:09:27 End range extension
00:11:47 Extension over towel roll
00:15:04 Knee extension in chair
00:17:21 Hamstring curls
00:18:58 Calf raises
00:20:33 Hamstring stretch
00:23:16 Calf stretch
00:24:59 LATER-STAGE REHAB EXERCISES FOR MENISCUS TEARS
00:29:09 How rehab progression works
00:30:42 Squat progressions
00:30:44 - 1. Isometric wall sits
00:33:34 - 2. Box squats
00:36:00 - 3. Free squats
00:37:29 - 4. Add weight
00:38:57 - 5. Single-leg box squats
00:41:53 Bridge progressions
00:41:56 - 1. Isometric floor bridges
00:43:39 - 2. Move feet further
00:44:28 - 3. Isometric high bridges
00:46:00 - 4. Marching high bridges
00:48:14 - 5. Single-leg high bridges
00:50:19 Balance progressions
00:50:20 - 1. Single-leg balance
00:52:51 - 2. Moving head
00:54:15 - 3. Bent-knee deadlift
00:55:06 - 4. Straight-leg deadlift
00:57:35 - 5. Unstable surface
00:58:09 How we can help
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References:
Hutchinson, M., et al. (2016). BRUKNER & KHAN'S CLINICAL SPORTS MEDICINE: INJURIES, VOL. 1, McGraw-Hill Education. (Buy the book: geni.us/l080)
👉Some links here are to places where you can buy something relevant. We will get a small commission at no extra cost to you. - Jak na to + styl
That is the most detailed and well explained step by step rehab set ever seen. As commented by a friend who is a physio, this is a master class. Thanks a lot for sharing.
You're very welcome!
Hlo bro can you send your mri
wonderful video, best one i have found yet, thank you so much. i wish a good recovery to all the meniscus sufferers
You're very welcome
Im from india, its one month i have meniscus tear, ik 27 year old ,
We dont have facility and money to treat my tear,
After watching your video i have been following your instructions and slowly my pain fade away,
Thank you for free consultation mam....
Love you
You're welcome!
hallo bhai mai bhi india se hu muje bhi same yai dikkat hai please muje reply karo
How are you doing brother
I have two meniscus tears, I have pain most days, walking and exercise does help however, I’m struggling with motivation. I love the way you demonstrated these exercise, you have inspired me to start exercising again. I’m glad I found you, I have subscribed . Thank you so very much.😊
You're welcome and best wishes for your recovery!
@@SportsInjuryPhysioi am so so so so thankful to you for such a detailed description . Physios in my country were using TENS but i believed in strengthening. Luckily i found you .
Hey,how did it go with your knee
after seeing this I'm shocked at how little my physiotherapist does for me. I wish i had come across this directly after my torn meniscus and cruciate ligament surgery. But at least i am here now, 7 months later. Thankyou for uploading such a detailed well explained video. I too now feel less lost, and have more confidence in continuing in building strength.
By far the best and most professional on CZcams
Thank you!
Honestly, this is a great video . Clear, informative, knowledgeable, preventative, wide-ranging exercises structured for all to recover. Moreover, her personality and style does not distract from what's is most important-YOU getting healed. Thank you for your service and free advise. Much appreciated.❤
You're very welcome!
Commenting for the algorithm. This deserves to be seen much more widely. I injured my knee two weeks ago, physio says it is a lateral meniscus tear. Some ultrasound and manipulation on day of consultation has helped but she also recommended the sort of exercises which I later found shown here. This is a great follow along type video which explains the why as well as the how and it is really helping me get them right and not go too hard too early. Thank you.
Thank you, and good luck with your recovery!
A very detailed explanation of how to repair meniscus tears. Thank You.
You are welcome!
Thank you so much for such a detailed explanation of how to repair meniscal tear...very useful
@@dr.neenapatwardhan944hiii
bhai apka meniscus tear theek hua ki nai
I am so happy to have found you.
Outstanding video!! Thank you so very much!!🙏🏽 ❤
You are welcome!
Amazing in-depth info and action steps! So grateful this came onto my feed 👏🏻👏🏻
So glad!
thanks a lot for your explanation
Absolutely wonderful, thanks so much for this!
You're very welcome!
Thank you so much for precise clear explanations. God bless you.
You are welcome.
Fantastic explanation
Lots of patience
Very helpful. Excellent knowledge and delivery. Thank you for helping me heal!
Glad it was helpful!
Thank you!
From all the vids I saw over the subject yours makes the most sense. Thank you!
You're welcome!
the most detailed in explaining the context! I hope i can recover faster for next year marathon.
Very detailed video with the right information of why and how. Thank you so much for patiently explaining the exercises along with their impact, reps, hold timings and frequency. This is absolutely God-send.
Glad you found it useful!
Thanks for the video, I've been struggling with my injury from over use one day lots of golf swings. It's been 7 months of pampering it and not doing the right thing. Time to get healed.
Excellent video on meniscus tear exercises. Much appreciated, thanks
You're very welcome!
Very good demonstration with all details. Thanks.
Glad you found it useful!
I have been struggling with meniscus tear for last 1.5 years. I have got almost 80-85% full range of motion and enough strength to do weight squad in gym now, little bit running long walk etc. I really wish if I came across this rehab video super early. Really great video. Thank you ❤️
Hiii
hallo sir i have struggling with meniscus tear how can i normal please suggest me
Just had surgery for a chondral tear and they found a meniscus tear while operating. Starting PT tomorrow. I appreciate your videos and knowledge.
I recently did rehab for patellar tendonopathy with Damilola and I did and am still doing a lot of these exercises and it is amazing how something that used to be so easy can become difficult so quickly with an injury. My program followed this progression very closely and was honestly a life saver during a time I could not do the activities I love.
Yes, Damilola is brilliant at treating knee injuries. Thank you for sharing!
Good video god blessed you and your whole family 🥰
Yes my fellow South African … we always offer quality in whatever we do. Thanks Maryke
So, fantastic and encouraging.Thanks.
You are welcome!
Best and most in-depth video on meniscus injuries and exercise I’ve seen. Thank you for taking the time to share your information and insights. 😊
You're welcome!
Thank you very much for this!
You're very welcome!
Thank you! You are excellent. I appreciate your help.
Happy to help!
Great video
Thank you for your wonderful support and advice and training you are really great 🎉❤
You are welcome!
You are simply the BEST mashaAllah. So THANKFUL to my Allah SWT i found your channel. I was in so much need of this 😢. You are SOOOOO knowledgeable mashaAllah.
thank you so much for making this video. you’ll help a lot❤❤
No problem 😊
Well explained..got my meniscotomy done on left knee & tear repair in right knee.. started with PT in 1 week.. light PT..& noe there
rband
Thank you.
Welcome!
Love your explanation ❤❤ thank you very much I really improved a lot ❤
Happy to hear that!
Thanks for details ❤
My pleasure 😊
Big thanks
You're welcome!
Ace…. Love your work
I can't thank you enough, I've tear the middle meniscus 4 days ago and since then I saw so many different videos, but when in one of your previous videos mentioned about the sudden movement when standing from the bed can be painful I felt like finally somebody understood the pain. I am following the exercises and feel more confident that I'm in the right path. Thank you.
Great to hear!
Thank you. ❤
Welcome!
Agree with previous comments, absolutely best video on meniscus tears. The way the initial stages of injury are described is exactly how I experienced it. Now I'm out of the acute stage, and I'm ready to get going with these exercises! Thanks!
Good luck with your recovery!
Great video.... i hope it will help me ... thanks
doing this dr!! im on my last part/stage of exercise now! thank you thank you thank you!! ❤❤❤ streghtng and balancing
Wonderful!
Wow Maryke, you're doing the lord's work! Baie baie dankie hoor
Hello Maraika, (sorry if i mispelled your name haha) i just found your Abdominal tendonopathy video after ive been through 3 doctors and a year's worth of this injury. i just flared it up again because i just winged the exercises i thought would be good to try and messed it up, but i found 2 of your exercises you recommended and once im
not flared i will try those and if they help heal me i will love you forever!! im 27 and have been mentally unstable due to this ongoing issue but im glad i found you 3 years after the video hehe. ty again for being awesome sorry for the novel!
Thank you so much. This was very helpful.
Glad it was helpful!
finally! love this video and the details
Glad you find it useful!
I have been following your exercise for two weeks after my MRI showed 3rd degree tear.I dont want to go in for sugery going to be trying your exercise daily and hopefully recover.Thank you
Best of luck!
@@SportsInjuryPhysiohi,wanted to know if i should do these exercises with my knee sleeve on or without.Waiting to hear from you.Thank you
Pls. Upload after Menescotomy surgery rehab for quick recovery
it is so helpful. Thank you very much.
Glad it was helpful!
It is a very useful and educational physiotherapy video. Thank you, ma'am, for sharing your expertise with the public. I have subscribed to your channel.
It's my pleasure
nice info
Thanks!
Thank you very much for your support!
You rule.🎉thank you so much.. cheers from San Diego California USA 😊
You are welcome!
Good vid
Thanks
Thank you very much for your support!
My brother sustained lateral radial meniscus tear and Grade 2 LCL tear. He was on brace for 6 weeks and now he wants to return to his formal activity. I found your videos clear and helpful. Thanks a lot.
Thanks for sharing!
Hi !
Thank you ! Will follow it step by step. 💐
All the best for new year 2024 and more... 😉
All the best!
Thank you so much for these detailed demonstrations, they're so helpful. I injured my knee last week just moving laterally to avoid an object in my room. Was in great pain but now I'm just really stiff and I can't straighten or raise my leg much. Your exercises will be a great way to get some movement and strength back to my knee. You've got a new subscriber here, thank you!
You're welcome, and thanks for the subscribe!
Dear Dr. Jo, I thought I was fit, but after following your instructions, I have noticed I have weak knee muscles!!! I do not think I have meniscus problems; however, I found all those exercises tremendously beneficial. Thank you!
hallo sir please reply i am suffering for this problem please suggest me how can i do
Tanks
Welcome
Best video for fixing meniscus tear with very good explanation, i do the exercises everyday and i have huge difference, thank you a lot Miss!! ❤❤
You're very welcome!
Hii
Thank u❤❤
You're welcome 😊
She's the GOAT.
Wonderful! I’m starting from the beginning. I’ve been doing it wrong and suffering, now I know, hoping for a good outcome! Thankyou again.
You're welcome!
Greetings from Malaysia. Was diagnosed with a medial meniscus tear, and was recommended surgery, but after watching your amazing video... I am certainly having second thoughts about surgery. I'm pleased that I can do most of the exercises, almost painless, even the high load ones. Thanks again for the inspiration ❤
You're welcome, and good luck with your recovery!
Very good and detailed description of suitable exercises. I get the impression that if people do these exercises they can avoid getting injured in the first place. I have been given the recommendation for surgery following a medial complex meniscus tear. However I only have slight discomfort when I go down high stairs and when I lie on the side and one knee presses the other. It is two months now after the injury and I want to gradually strengthen my knees and maybe come back to casual tennis playing without having a surgery. I will definitely get these exercises into my daily routine. I tried doing these exercises while you were describing them and I was able to do them without any pain, only getting up from the chair on the injured knee was too challenging, then this is a good sign. Thanks a lot!
Good luck with your recovery!
How r u now? Even I have a medial meniscus complex tear...how your recovery?
Thanks a lot😌🙏🏽🙏🏽🙏🏽🙌🏽✨
You're welcome 😊
Thnx dear ir was very usefull ❤
Glad to hear that
Good stuff! I had a torn meniscus in my left knee and had surgery on it 8 years ago. Have the same thing now in my right knee. Not gonna have surgery if I don't have to. Will attempt to complete these stretches daily. Looks easy. Hopefully it keeps me from having surgery.
Good luck with your recovery!
Hi, thank you for your great video :-)
My car was hit by another car in 2001, and it seems I stiffened my left leg as a defense mechanism receiving most of the impact weight in my leg. As result I ended up having three knee operations, one per year; for a partial menisectomy of my left knee interior area, and for cleaning debris. I am 67 now and before that accident I had been a non technical athlete for most of my life. Constantly rock climbing, short runs (4 km), swimming, etc. Two years after the operations I was doing rock climbing and swimming again (except frog swim because it hurt my knee.)
What has happened since is that my lifestyle became more sedentary because I could not run or jump again and my knee go off under various circumstances: hiking, lifting weights in house chores, or just walking around the house. Thus because I was not a technically trained athlete I am not clear how I can strengthen my legs, reinforce good tracking, without injuring the knee. Any help will be much appreciated.
I love this video I followed this I injured my knee but probably mild since I can already walk after two weeks but a bit painful now about 18days I can walk without the use of support
Sounds as if you're making good progress! Best wishes for your recovery!
I have two tears and I wanted to start exercising. Doc said I’m gonna need surgery for both. But maybe exercise will help and won’t have to do a surgery thank you 🙌🙌
❤ LOVE THIS! Best video I’ve seen on here for meniscal tears, explanations and information better than the physios I’ve seen!
Really worried as have possible lateral meniscal tear (bucket handle?) as knee is not straightening fully. Tripped (but didn’t fall) over hidden wire in long grass. Sprained ankle badly and know wondering if damaged knee at the same time? Realise surgery not gold standard treatment for meniscal tears so desperately trying to work at this without… painful to straighten knee, and like toothache all day, trying to stay off painkillers and trying to not walk as much as I usually do. Thank you Maryke! Super super post. ❤
Glad you found it useful! Sounds like you're doing all the right things - try your best to let it settle and don't do too many loading type exercises like squats - gentle movement within limits will get better results for what you are describing.
@@SportsInjuryPhysio thank you so very much Maryke, super videos, best physiotherapy channel on here! ❤️
@@SportsInjuryPhysio Just wanted to say that I’ve taken so much from your video… think I was being really quite horrible to my knee and forcing it to straighten, guess I didn’t want to accept how serious it was. 😢 Since watching your video I’ve been much kinder to it, loved how you explain the very first few rehab exercises… so calm and kind when talking about the knee! 🤣 I’ve taken that and started to be more gentle and kind with my own! Also been comparing my injured knee with my other knee, and actually beginning to think my non injured knee isn’t ‘normal’ I thought all knees hyper extended a little, I guess I am trying to get my injured knee to that same degree of extension, only just realised it might not have had the same degree of extension prior to injury??? I don’t know. Still painful along the joint line and still a little swollen all at the lateral back and front of knee. Not sure how long that may take to go? Still waiting MRI appointment just to confirm what is going on. Really working at the rehab as really wanting to avoid surgery. Will keep re-watching your video to help me along! Thank you again Maryke. ❤️
I’ve had 2 ACL & meniscus repairs on my left knee and yesterday just had an MRI that confirmed that my meniscus was (as my doctor put it) nearly all gone. I’m going to be trying these exercises and hopefully it’ll help make my knee stronger! I want to avoid having another knee surgery at all cost! Thank you so much for sharing these knowledge!
Good luck with your recovery!
are these post-surgery exercises or I can start doing this without surgery?
Thanks a lot!(:
You're welcome!
Really moreeee than perfect please do one for all sports injuries please 🙏....!!??
We cover several types of sports injury in this Channel. Please have a look at our various Playlists: www.youtube.com/@SportsInjuryPhysio/playlists
Thankyou for your generous video. The explanations have given me the confidence to try the exercises.
Is there a condensed version of the list of exercises so I can do them without fast forwarding the video from one exercise to the next?
Once again, thankyou for taking the time to share your knowledge 💫
You're welcome!
No condensed version, but if you go to the Description below the video, under Chapters you'll find time stamps for the exercises, so you can jump to each one.
And this related article has descriptions of the exercises, with the video timings added to each one: www.sports-injury-physio.com/post/exercises-for-meniscus-tear-rehab
Thanks for your very informative video. I am a 54 year old fitness instructor, runner and Yoga teacher. My symptoms came in March last year the day after a weekend of yoga and a relatively easy trail race. No falling, sudden twisting or anything unusual. Over the following 3 months I had physio, shock wave treatment then 2 injections (1 cortisone and 1 hyaluronic acid 3 weeks later). Lots of strength training and very little impact i.e no running. Yoga poses still seemed cause pain. MRI showed a grade 3 lateral meniscus tear but no osteo arthritis. More physio, strength training and 3 months later a new MRI showed the tear was bigger!! Different sports doctor this time and another Cortisone injection last week. I have been advised to stay immobile with my leg straight for 3 days then normal activity but no sport (for lower body) for 3 weeks. I am going to try your exercices just as soon as I can. You talk about surgery but not injections. What is your take on this? Thank you :)
First, with regards to exercises - sometimes we can actually overdo the rehab - consider trying just low load activities that feed the joint for several weeks rather than the traditional rehab (because doesn't sound as if that is working) e.g. cycling on stationary bike if that is comfortable. Often that can produce better results in stubborn cases. My colleague actually wrote a good article about cortisone injections for meniscus tears that gives a balanced view on it: www.exakthealth.com/blog/cortisone-injection-for-meniscus-tear
@@SportsInjuryPhysio 41:33
I'm Daw from Germany. I find you video excellent , it reveals very much of your experience, empathy and ability to anticipate problems patients may encounter. Actually I underwent arthroscopic surgery last October after MRI revealed a tear of my right knee meniscus. My knee was aching and my range of motion was quite restricted. The tear occurred at the medial meniscus at a location with practically no blood vessels, that's why - and because of my age - part of the injured meniscus was dissected out. I recovered quite fast and well from surgery, I feel no pain and I've gained back full movement of my joint and do now regular swift walks. I've been watching your video very closely and exercising accordingly to a good extent. Nevertheless I've got one question: Are these exercises also suitable when part of one meniscus is not there any more? I would be very pleased to receive an answer. Thanks a lot!
Usually they are suitable, but it would be better to check with your doctor or physio.
I have a cleaning business and injured my right knee a few weeks ago - had a MRI which showed a Literal Meniscus tear-not much pain after a few weeks but I am unable to full extent that knee or even straight it when standing - I just found your videos and I’m hoping these exercises will help me over time get my knee to fully extended when standing
Good luck with your recovery!
Did you stop cleaning house? I clean house and im afraid to make it worse
Thank you for referring me to this video!! You are amazing!
You are welcome!
Wow
So much detail and inspiration and ging well in early stages. Just the one question, are there any caveats for a horizontal tear, medial meniscus from posterior horn to middle?
We don't really choose exercises according to the type of tear. Instead we are guided by what the patient experiences while doing the movements and limit them to pain free ranges and stable positions.
Thanks for answering my previous question. Let me explain further. When I say I feel my bone move, I think it’s my tibia to the right of my knee. It hasn’t popped like has happened for some I’ve heard. It’s more like it’s moving back into the socket. I’m not saying it’s dislocated but it feels like I would imagine that feeling. It’s just certain movements it happens like if I forget and turn before moving my foot, it feels like it locks. I can do all the easier exercises without much pain but my knee feels very stiff and weak. It always feels less stiff after I’ve done them so thank you for them. 🙏 It’s just the occasional bone moving that makes me feel uneasy, it’s not a nice feeling. I’m hoping as I slowly strengthen my knee with your exercises it will stop doing it. What do you think?
That is usually what happens - as the muscles start to control the knee better and the pain and stiffness settles, the joint becomes more stable.
5 weeks ago, I fell on rocks and broke my left ankle but also twisted my right knee. I can't kneel on it and can't yet squat to lower myself in the bath! I will try some of these exercises. Thank you
Good luck with your recovery!
Hii
A very instructive video Maryke. Thank you.....If my knee has a flap of anterior lateral meniscus that clicks but is not painful, would you recommend surgery or PT? The joint does not lock up, but there is a painless click coming into full extension. Can one live and be active still with this?
The advice is usually if it is a painless click then it is OK - If you're asking me if it will tear further - that I can't answer. If it was my knee, I would just have surgery if it prevented me doing things. If it was just a click and not stopping me doing activities then I would just live with it. If I found that I was avoiding things because it worried me, then I might have the surgery. But your doctor will likely be able to provide better advice as they will know the full extent of your situation.
@@SportsInjuryPhysio Thank you Maryke. I am at 2 weeks post injury. There is a discernible click at the end of extension. It is not painful but my knee is still acute from the injury. Knee joint still feels very full inside. I will wait 6 weeks and do your PT routine before making any surgery decisions. I really appreciate your reply and your instructive videos
I have had a complex tear to my medial meniscus for 3 years now. I walk to work (1 mile each way) 4 times a week around shifts in all weather. I don't like this but as you rightly state it keeps me going & when I have a break due to A/L I have to get it back again. ofcourse there has to be a happy middle ground but I recommend you avoid overdoing it as you can always build up later on. So something is always better than nothing.
Thanks for sharing!
I tore my right knee meniscus in two sections while playing basketball. I have been told by the doctor that I need surgery. Menicous was torn on its inner side. Exercise is helping me avoid it as much as possible. It has been 3 weeks since my injury, but I am still walking limping without pain. I will continue to do the exercises.
How is your knee?
I have a lateral meniscus tear and moderate arthritis. Lots of swelling. Are these exercises helpful for this combination? Thanks - very clear and informative!
Yes, the starter exercises are likely appropriate but you likely need to be very slow with progressing to the harder ones - best to get guidance from a physiotherapist on what is right for you.
Thanks for posting this. I’m starting with the initial easy exercises. I did them for the first time without much pain. The only one I had a problem with was sitting and raising my leg with foot flexed. I could only lift it half way otherwise I feel my bone move slightly under my knee cap. Is this normal to feel this.?
I can't really tell without assessing you but I am going to say that it is very likely normal because for your knee to straighten, the bones under you kneecap has to move.
I’m curious if the non-injured leg should also be exercised similarly to balance out the muscle development. Thnx!!
Yes, it is always a good idea - it also gives you something to do while your injured leg rests between sets!
Thanks for this video. What kind of exercises help to strengthen and bend my meniscus knee. I cannot bend my knee straight while a walk . I find my injured knee is slightly lock as I walk faster.
Have a look at the first batch of exercises e.g. the Knee extension over towel, End of range knee extension and Knee extension in sitting (see description of video for where in the video to find them). They all improve knee extension while strengthening the quad muscle that is meant to straighten your knee while walking. But it may be best to consult a physio and have it assessed because these exercises may not be right for you.
If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
I have scar tissue and stiffness and my surgeon Dr. want to do surgery for this
Can I do upper body exercises i.e. push ups, TRX Pull ups, light kettle bell presses etc etc, post MCL surgery?
As long as the positions do not put a strong force (especially inward force) on your knee they are usually OK. I'm guessing that you also have a brace to wear which will help protect your knee when you do it but check with the physio in charge of your care - they will be able to tell you what exercises are OK and which not.
Thank you so much ...
I have sinus tarsi syndrome can you help me❤
A podiatrist is usually the best person to see about sinus tarsi syndrome. But I have also made a video about it: czcams.com/video/jzpcUJLYeQE/video.html