3 Exercises to AVOID with a Meniscus Tear
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- Опубліковано 28 тра 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 3 exercises that can make a meniscus injury WORSE. These exercises are often given to patients with meniscus tears... but they can aggravate the problem. Discover what they are so you can avoid them in your own meniscus 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...
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 am 82, have played golf for over 60 years, used to be a jogger, and was active going to the gym from 1985 until 2020 when Covid shut that down. I recently have had severe pain in the right knee. Saw two orthopedic surgeons, had an MRI. In the medial meniscus I have diffuse intrasubstance degeneration with a horizontal flap tear involving the undersurface of the posterior horn extending into the posterior aspect of the body segment, and an associated 0.5 cm flap interior to the body in the medial gutter. In the lateral meniscus, diffuse intrasubstance degeneration throughout with free edge fraying and small horizontal tear of the mid body segment. So no traumatic tears like a bucket handle. But a great deal of pain. I could do arthroscopic surgery to smooth and shave the meniscii, but have opted not to because I am seeing increasing comments by orthopedic surgeons that while such surgery is indicated for traumatic tears, it is not considered to be of much use for people over 70. Removal of meniscal tissue can thin the meniscus and separation between femur and tibia and lead to osteoarthritis. Conserving meniscal tissue is considered more important. I will see a physio therapist, but it takes six weeks to make an appointment where I live in Montgomery County, Maryland. Thus the advice of professionals like yourself has been extremely useful. I have watched many hours. I have also watched many hours of professional medical lectures on how to read an MRI of the knee. In addition, I have read several serious medical research reports on advances in possible ways to regrow and regenerate meniscal tissue. It is difficult because the menisci are actually very complex structures, not just some kind of rubber like pad akin to a door stop, with three zones of vascularization, and different cellular composition in each zone.
I have seen the extension exercise you caution against in almost every therapy video. You mention strengthening the quadriceps. One therapist placed particular emphasis on strengthening the VMO muscle (Vastus Medialis Oblique), one of the four muscles in the quadriceps that helps stabilize the knee, noting that it can begin to atrophy in just 24 hours from lack of use. Would you recommend doing the exercise to activate the VMO and other quadriceps muscles but starting with a larger roll under the knee so that the leg can be partially extended but not full locked? Alternatively, I think one can sit on the edge of a firm bed or a massage table and let the lower leg hang down and then raise it but not extend it fully. Your 70% squats also activate the VOM muscle, do they not?
Pain is also a problem. It is the worst pain I have ever had, and I have undergone two dislocated shoulders in high school football, a pilonidal cyst operation (where removing the packing after it healed was hell but just for a minute), a colon cancer operation, and a quadruple heart bypass operation. It becomes depressing and tires you out. I did not want to have cortisone shots as I fear they can weaken tendons. I don't think that physical therapy deals with pain, only with regaining strength and mobility. No one seems to give any advice on how to reduce the pain except to take a NSAID and I use only Tylenol. I see you have another video on knee pain so will check.
Finally, and I apologize for the length but maybe my comments and questions can help others suffering the same thing. I am desperate to return to playing golf. That does involve some rotational force on the knee, as you well know. I have begun to read and study some ways to modify the swing to lessen compression and rotation forces on the knees and allow the feet to turn rather than being planted in the ground with cleats. I think biomechanical experts in university and other athletic departments are beginning to look at this more closely. Ironically, I have in fact gone back three times to an indoor practice bay with launch monitor and found that swinging a club cause little or no pain, certainly less than walking or getting up after sitting in a chair for a long time. Perhaps there is hope.
I’m in Montgomery County MD too! Must be an epidemic. Just happened. Argh. Nice video. Deciding on surgery or not. Big tear during recent bball game. Concerned about getting back on the court and the golf course.
💖6:15 Ex 1 to avoid is pressing down of knee with lifting up of the lower leg.
6:40 Ex 2 to avoid is deep squats.
9:15 & 10:00 Ex 3 to avoid is lateral lurch
but that is what specialists recommend, and also the 1st interdicted exercise,,,pressing a towel unde the knee,,,etc
Thanks for making it clear for me😊
Tore my miniscus a couple months ago and I find his videos the most helpful and clear on YT.
Now
How are you? ❤️
Thanks Will for putting it sensibly and clearly.
Thank you Will. Another useful video.
Thank you Will for educating on the exercises to avoid. Great demo with props. This was probably the problem when doing side lunges in an exercise training program, just setting one up for aggravating an already damaged meniscus. Many thanks !
Thank you that was very helpful
Great information
Thank you again! And buying your book!
Very informative 😊thankyou
You're 100 % true solution for meniscus problem.
Long winded type.
Are you sure for meniscus problem
Thanks for the useful advice and clear demonstration.👍👍💪🏻💪🏻
Súper util!!!! Muchsimas Gracias y felicidades por el video !!!
Been struggling for 6 mths , I am 54. Physio helped after 6 mths of physio I stopped quad excercises you showed as that was suggested and I found irritated my knee. it was better after 6 mths but then my physio added squats to my excercises telling me to go down as far as I could and if I felt pain transfer weight to other leg! … and then stretching in a lunge to stretch inner thigh! I stupidly tried both and 1 week later I felt a sharp pain in my other leg and have been off it for ten days due to pain and swelling. X rays that were ordered before my most recent injury show no arthritis so seems I had a damaged meniscus all along and now have one in my other knee,🥲 no faith n my nhs physio anymore. I will start your excercises when swelling goes down. Such a shame nhs won’t do mri for these injuries without a request from orthopaedic, when waiting times are 6 mths on average. Thank you for your videos. Gives me hope.😊
Superb video. He knows what he's talking about. Wish I'd watched this a year ago when I tore my meniscus.
I'm sorry to hear about your injury, I hope my channel is able to offer you some support during your rehabilitation!
I am recovering from meniscus tear surgery and I agree with you not doing deep squats. Slight ones do not hurt.
Thank you for the advice. I am going to start swimming this week to see if it will help reduce the pain.
I have two tears from an incident having to lift an 80+ pound dog and move away (attacking my dog). All three of those movements KILL my knee. Can do most other movements without trouble. Thank you so much for this video!!
Glutes that are weak ruin knees and hips. They always say work the quads but glutes are the problem much of the time.
What exercises are good for glutes?
This is a very selective cause A bad fall can damage the knee of a physically fit person
@@JR6191947selective sure but not uncommon
You are correct , Inner Range Quad push is a Big NO ; as it is bad for vertical meniscus tears
Thank you for this video. I agree. These exercises don’t help me at all and are not even doable. Often cause more pain. It’s helpful to know that these can be avoided and for the better
Wow. 😮Oops! Thank you so much...
Thank you for your insightful advice. I have been carrying a torn miniscus with me, since i got kicked in the knee by a horse (15 yrs.) that i had been vetting. With the advice that you presented here has given me some connection about ways to lift and turn, as well as walking. Thank you.
I'm so sorry to hear about your injury that must have been incredibly painful - I'm pleased my video has been able to offer some guidance to help you manage :)
Very informative video. Im from India and has had medial root tear of meniscus surgery on my left knee six weeks ago.
Bhai meri bhi same yai problem hai kya aap ab theek hai pls reply kijiye
Hello! Thank you for your informative videos! What supplements, if any, are effective at increasing collagen and or hydrates the joints?
4:51 fully straighten or full flex or twisting. Esp. Load bearing
Inner range quad
Deep squat
Lateral lunge
Hello, do u make personalized progam exercise?
So, for the first exercise to avoid you say that you still sometimes recommend it for people with a tear if you've assessed that it won't cause further damage for that person. How do you assess that? Because I've done this exercise a few times in the last few weeks and full extension of my knee like that feels soooo good. I don't want to do anything that may cause further damage but it feels so dang good.
Thank you so much! My injury is over a year old and still is painful at times but I’m determined to avoid surgery at all costs! This info should be very helpful! Actually I intuitively came to similar conclusions about avoiding deep flexion of the knee, esp when going upstairs or carrying extra weight. Your video just validated my theories! What do you think of bicycling since that also flexes the knee? I’ve carefully resumed biking but I’m avoiding running! Thanks and cheers!
My orthopedic doctor recommended cycling
I injured my knees in the gym. My trainer keeps having me lift heavy weights until there’s a time it builds up fluid in my knees. So painful. My orthopedic doctor told me to quit doing it.
Great informative video,
I had an M.R.I showing complex meniscus tear rt.knee.
And had been doing the exercise that you recommended avoiding (laying on my back and pushing my knee against the floor, )
Recently stopped and pain has mostly settled.
Do you have any videos on how to treat calf strains (gradual onset) ?
Thanks much !
I was just given a similar exercise to do by my PT yesterday. Straighten my leg until it feels like the back of my knee is driven into the surface I'm lying on. Then with toe pointed toward me, slowly raise the entire leg until I reach the point it starts to be uncomfortable. After doing the exercises the prescribed yesterday, my knee felt worse today.
but that is what the doctor recommended to me,,,,,,@@xiamengbaby
How r u now? Even I have complex medial meniscus tear
Thanks for making our lives less miserable.
Will, when doing exercises to recover from a meniscus tear, should all of them be done within the pain-free range, or is a 1-2 out of 10 on the pain scale ok?
How about deadlift? Is it ok Doc?
Inner Range Quad push is a Big NO , unfortunately it is bad for vertical meniscus tears
Very helpful video. Wondering if your future videos you could film including feet/foot positioning so it's even easier to see your full movement? Thank you :)
Hi there - I have recently started including this in my videos so I hope this can offer a better view during my discussions!
With a root tear of the Meniscus, I walk the tread mill, is it okay to use the Elliptical after a Meniscus tear? Mine happened 7 months ago.
What about leg presses with weights?
I have a knee issue thats causing Baker Cyst - any tips for treatment/exercises. Thank you in advance:)
That is my issues as well! 😢
can you please make a video on a lateral shift or shifted waist! Thank you!
I'm not sure what you mean... does this refer to a pelvic tilt?
@@HT-Physio hello! I mean a shifted waist where the body is slanted to one side from waist up usually due to lower back pain. I've seem to hurt my lower back and my body naturally leans to 1 side from waist up. Side note thanks for making all the great videos they are very helpful!
I had the same problem my therapist told me I was bending wrongly, arching my back and not and having my knees straight. For my back pain he gave an exercise laying down on the floor and holding a boloom behind my 2⃣ legs then move lower body very slow to the left and then to the right and my pain disappear. Sorry for English.
@@aureta2896 I see but does the slanted waist come back when you do certain things? Like sitting for long periods or bending forward?
How can you tell whether you aggravate a meniscus tear? If I carry a heavy weight and the force of weight is pushing through femur to meniscus to the tibia, then the presence of swelling and pain afterwards even the next day may be proof positive that you have aggravated your meniscus tear. If I do a quad set or quad set with leg raise then the presence of swelling indicates that you aggravated your meniscus tear. If you a deep squat or lateral lunge then the presence of swelling indicates aggravation of meniscus tear. I can’t do a mri or x ray to see the pinching of meniscus. But would the lack of swelling indicate that you have not pinched your meniscus to an extent that causes impedance of meniscus repair?
I do have a tear in my left leg. I've had it for 3 yrs. Problem is still there. What should I do to get it better?
Actual video starts from 04:50
THANK YOU i just (last 5 mins) watched bob and brad's video and this is one of the 1st exer they said to do. LOL yours makes total sense.
I am confused. When my arthritis knee locks, I am advised to press the knee down.
Sir i am from india . I fell from bike so mu knee is getting knocked so i feel uncomfortable for walking and sometimes on walking . Now i am under the surveillance of my orthopaedic doctor and doing some phytheropy exercise also . Is meniscus is curable?
Yes, meniscus tears do heal. 😊 Look up some exercises for it.
If I squat heavy and it doesnt hurt my mensicus can I still do it?
Are knee injections recommended at 36? My family doctor told me it is too early to start them now is it true??
Good video, but how about you also show exercises (apart from lying down at pushing your knee into a towel) that CAN be done in the gym? unless. missed this in the video.
Do you believe a complex tear In multidimensional can be healed without surgery????
Brother I wish all physios were as knowledgeable as you. It's no wonder I aggravated my knees..
Was following knees over toes guy...smh
I'm sorry to hear you have received some unhelpful advice in the past - I hope my videos can offer some clarity to support your knees :)
Sir i wanted to ask u can i bycycle my bike as i have been resting around 6 weeks now i wanted my muscles to recover from meniscus injury
can I bike easy
Meniscus tear here, not bad enough for surgery. my Dr. says I can play golf, but I think the twisting motion of my left knee is what keep aggravating the tear, maybe even the cause. can't find much on golf and meniscus tears. thoughts?
switch to right leg maybe?
This was really helpful because I've been experiencing discomfort in both knees, not just doing weight bearing exercises, but also stepping laterally. Now I'm fairly certain I know why.
It always helps to settle our minds when we understand what's going on in our bodies and what may be causing us pain, so that we know how to move forward
What are the best exercises to help me for the minesces tare
light leg extension and walking.
😊
Hello sir,
I m from india. I have a discoid Meniscus tear in right leg . Feeling pain during standing( for long time) and also when I walk around 1km, what should I do????
Sorry to hear about your problem. I'm afraid I can't offer any specific medical advice for anyone over the internet without a proper assessment. Best to get checked by a professional for issues like this. I hope that helps!
if it is a serious tear that does not clear up/heal in a reasonable time , an experienced sports surgeon can perform arthroscopic surgery with chondroplasty. I had this done around 30 years ago and my knee has not given me any trouble since then.
How r u now? I am having the same problem
Is stretching hamstring ok with meniscus tear or bad knees?
Don't lock your knees. Keep your knees bent and lean forward. Sort of a Romanian Deadlift without weights. Hinge from hips and touch your knees or your tibial with your palms, that should give plenty of stretch . With bent knees you will stretch both hamstrings and glutes. Let me know how it worked.
Suggest doing repetitions, much like a dynamic stretch instead of a holding stretch especially with cold muscles
@@blackcatsarenopussies ok thanks 👍🏻
is it normal to lose all of your quad strength with this injury? i cannot even lift my knee up. i can't ride a bike.
Yes it is normal but you'll gradually build back your strength however, based on my experience, your quad muscle on the injured side will never be as big as the other one.
I couldn’t bent the knee fully it feels like it’s blocked and if I try to force my self to bend it it’s painful and after I feel a pain from the toe side of the knee should I force my self to stretch so it’ll be flexible ?it’s been 4 week since the injury can you please help
Could be a 'bucket handle tear' where part of the meniscus is wedged inside your knee joint blocking the range of motion. Just based on your description, since that was the case for me and that matches with how it was for me. Probably first and foremost best go see a doctor and see what they think. Especially if things haven't gotten better by now, so it has already been 2 months since the inury. I'd also recommend taking it easy and not forcing any painful movements, but instead giving your leg rest to see if it settles down. Generally you shouldn't feel much pain doing any movements.
As said, I had a suspected bucket handle tear myself on my medial meniscus (plus some other injuries like a broken fibula and some damage to the interosseous membrane; fell down on my leg with my ankle twisted while doing sports), and had similar symptoms. Could not straighten my leg altough this motion wasn't particularly painful. Flexion/bending was also hampered and this was more painful if I tried to push it. Another symptom was that due to having limited extension, my gait was messed up and walking was a bit painful. The meniscus tear was repaired (Fast-Fix sutures) 7 months ago and rehab has taken its time. Nowhere back yet, but have made decent progress. Walking down stairs is still not 100% normal, nor am I in the shape to play sports yet, but can do jumping/plyometric exercises, swim, cycle and run a bit. From what I've read and based on the comments of my physio, it will take 1 year for the meniscus to fully heal. Potentially back to sports after 9 months.
@@ntnnot thankyou for taking time to reply to my comment , the doctor advised me not to force anything and do some exercises i did as the doc said Alhamdulillah am better now can fully bend my knee walk did some jumping jacks the other day 🤣 which felt like I shouldn’t be doing it if I don’t want to injure my knee again and definitely can’t think of playing football for now but I really hope I will in a year at least
But can function normally Alhamdulillah 😄
@@Smzaid33how long did it take you to heal. I have a suspected medial meniscus tear and it’s hard to bend my knee towards my glutes. Not sure if surgery is the best option but it’s something I rather avoid. Any info would be helpful. Have a good one.
@@erikgomez5098 I had the same problem brother i think after a two month I started to see improvements, it’s crazy I thought I’ll never be able to fully bend my knee again but fast forward Alhamdulillah I can perfectly bend my knee like before the injury, don’t worry it’ll get better brother inshaAllah but consult the doc if you are worried It’ll help you with worrying, I was kind of relieved after the doc told me not to force it and continue the exercises and it got better, may god grant you speedy recovery brother
No 3 exercise to avoid is lateral lurch. Does that mean playing golf is not good for meniscus tear?
Golf can sometimes be an aggravator I'm afraid. Difficult to avoid the twisting motion at the knees required to rotate the body at full swing.
@@HT-Physio thanks
B
What happens when your foot feels like it's separating from your whole ankle and an old enjury snapped ligment with constant pain travelling from the top of my leg to my shin 😳??
Why not add something to help the problem not just negative comments
Is bike riding ok?
I would think so as long as the bike is fitted properly and the seat height is adjusted to avoid excessive bending of the knee joint at the top of the pedal cycle. I see a lot of casual bicycle riders keep the seat too low. Also keeping it in a lower gear and pedaling at a higher cadence would seem more knee friendly than trying to crank a high gear. Though, on the other hand, if it feels all right, some higher gear work might be good for building leg strength.
You didn't tell us what exercises to do!!!!??
I have a separate video on this topic here: ua-cam.com/video/lCojvuCzqyY/v-deo.html
@@HT-Physio Thanks
dont do any of these thngs, just dont!!!
Jump to 5 mins in order to get the tips.. avoiding blah blah blah
is this before meniscus surgery?
Oops, now I know why my meniscus is acting up in my right knee 😂
Thank you Will 🇵🇦🇨🇦💜🪷😘