Follow-Along Exercise Routine For Meniscus Tear Knee Pain
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- Опубліковано 6 чер 2024
- A follow-along exercise routine you can do at home to alleviate meniscus tear knee pain! The best stretches and exercises to increase range of motion and decrease pain in your knee joint from a meniscus tear injury. Led by a physical therapist to help you feel better and recover quicker. We hope they help you.
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✅ LINK TO JARED’S STRETCH OUT STRAP: urlgeni.us/amzn/stretchoutstrap
✅ LINK TO JARED’S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamro...
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Are you experiencing pain, swelling, and limited mobility in your knee joint due to a meniscus tear injury? Don't worry - there are exercises you can do at home to alleviate the pain and promote healing.
In this follow-along stretching and strengthening exercise routine, we will guide you through a series of exercises specifically designed to help those with meniscus tear injuries. These exercises can be done in the comfort of your own home, and require no special equipment or prior experience.
We'll start with some gentle stretching exercises to warm up the muscles and promote blood flow to the affected area. Then, we'll move on to a series of strengthening exercises to help build up the muscles around the knee joint and provide more support.
We understand how frustrating and limiting a meniscus tear injury can be, which is why we've created this follow-along exercise routine to help you on your path to recovery. Remember to consult with your doctor or physical therapist before beginning any exercise program, and always listen to your body and stop any exercise that causes pain or discomfort.
With commitment and consistency, these exercises can help you regain mobility and reduce pain associated with a meniscus tear injury. So, grab a mat and let's get started on the road to healing!
Please note - These exercises are intended for conservative care, NOT for post-operative care. If you recently had surgery on your meniscus, please stay within the guidelines and recommendations of your physician and physical therapist during your rehabilitation.
Exercises In This Meniscus Knee Pain Routine:
SEATED EXTENSION STRETCH
SUPINE FLEXION STRETCH
QUAD SET
STRAIGHT-LEG RAISE
SHORT-ARC QUAD
ISOMETRIC HAMSTRING CURL
HIP ABDUCTION
Video Chapters:
0:00 Introduction
0:26 What Is A Meniscus?
0:57 Meniscus Injury
2:47 Instructions
3:44 Follow Along Routine
💬 Did you try the exercises in this video? What did you think? How did your knee feel? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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⭐️ OTHER GREAT VIDEOS YOU MIGHT ENJOY:
➡️ HOW TO CHECK FOR A MENISCUS TEAR: • Do I Have A Meniscus T...
➡️ BEST EXERCISES FOR PATELLAR TENDONITIS: • No More Knee Pain! Fix...
➡️ BEST STRETCHES FOR A STIFF KNEE: • Stiff Knee Exercises -...
➡️ FIX KNEECAP PAIN FAST: • Fix Knee Cap Pain FAST...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try it? COMMENT your experience below and be sure to SHARE with someone who could use these exercises! Hope they help and thanks so much for watching! 🙏🏼 (Feel like you can do more than what I've shared in this video? Here's a great "next step" in your progression: ua-cam.com/video/h_bgIN5r5JY/v-deo.html)
Yes I’ve just done it. Gentle and easy to do . I guess I should stop using the trampoline for now would you say? Can an older person post knee surgery do some of those exercises?
I’m definitely going to try the other video 😊
This follow along has been great for me since tearing my meniscus on the 11th June. Thanks so much. You now have a loyal follower ✌️❤💪
You are so welcome!
Ur videos are very helpful for prolonged thigh and back pain
Ty, reminds me of my physical therapy sessions and it really helped. I decided to subscribe to your channel as a result. Keep these kinds of vids coming and I will continue to follow. Great job! ❤💚From CALI!
Thank you so much for your support!
I came across your vids while searching for exercises for my back pain. For the first time, i actually understand what's happening and how each exercise helps alleviate my problems over time. Seriously, thank you! Obviously the exercises are important, but the education part of it was a huge eye opener for me.
very usefull video!
Thanks Great Stuff 👍🏼
My pleasure!
Thank you. Finally someone described/explained exactly what/how I injured my knee. Planted my foot and twisted to throw a softball... I will try this routine.
I hope it helps you out!
These are great! Like the timer addition.
Thanks so much, Trish! Trying to make it simple and easy to be consistent. Hope it helps!
My legs feel so much more relaxed now thanks!
Wonderful, Lucia! Happy to help!
I had pain but now i have some improvement it's working thank you so much
Wonderful to hear!
Thank you from Poland great exesiz
Our pleasure!
I love that this is a follow along-so helpful! I flipped through the comment and didn’t see it from someone else. So
My question is, what if each bend and stretch the meniscus pops ? I have great straight extension but can’t bend it much at all! Bending it scares me due to the pop and pain that follows 😑 thanks in advance.
Thanks for all the great exercises. You make a difference and I really appreciate your sessions.😊
You're so kind, gloria! I'm more than happy to help and hope you feel better with the content I share! 🙏🏼
@Tone and Tighten again, thank you...the exercises are just what I need
Thanks Jared for the timed exercises. Question, When you have your leg straight is the knee locked? It looked like it with the strap exercise? Thanks
I felt how did my medial meniscus edema just flow out. Thank you so much
You bet!
Hi Jared, as a physical therapist what exercise would you recommend for improving vertical jump?
Is the isometric hamstring curl also called a hamstring bridge or a glute bridge driven by heels?
I’ve damaged my meniscus in my right knee recently jumping on the trampoline so I’m looking forward to seeing if this exercises help. Many thanks 😊
I hope it helps!
Hi , I am like your videos and great helpful. can you please make a exercise video for motons neuroma
Thank you for the suggestion!
What is you have after menisectoria developed gonarthrosis and now knee is flexed 10degree. What would you recommend for someone who is an active athlete. Thank you
Hi thanks for your video, can I just ask you what do you think about PRP injection for horizontal meniscus tear for someone overweight and has a hyper mobility?
Hi Sir,
How many times should we do these exercises in a day?
Hi, I had a meniscus tear 4 yrs back and got operated. Will these exercises help me strengthen my knees, hamstrings and ankles?
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1. Interstitial tea of ACL
2. Edma in both condyle of tibia with horizontal fracture in upper shaft
Plz suggest and reply.....my need any exercise or stop exercise,, this problem 1 months.
Hi , I am suffering from meniscus tear . The findings are IMPRESSION:
* Oblique tear in the posterior horn and body of medial meniscus extending upto the superior surface.
* Signal change in the lateral tibial attachment of anterior cruciate ligament
May present a low grade sprain
* Minimal peri tendinosis edema noted around the gracilis and semi tendinosis.
- Suggest: Clinical correlation / further evaluation if needed.
The doctor suggest me for a surgery . But I am not yet prepared for that . I am doing this exercises from 3 days my pain is decreased.
Please give me the suggestion that do I required the surgery or I can do this exercise and get back to my normal life back . Thanks in advance
Hello, Captain. I suffer from shoulder flaccidity with crackling. Can you give me a video link with the solution 💙❤
I'm sorry to hear that! If you search on UA-cam for "Tone and Tighten Shoulder Popping" I've got a great video that could potentially help! Good luck!
Hi the medical system has failed again...just had catscan done nobody verbally spoke with me about the findings...I hope you can help me to understand what this means as well as options to treat pain without surgery on top of having DR and a ventral hernia....please please help me if u can anyway just need some answers as to whats going on
I have medial meniscus tear n mild arthritis. I am doing the stretching exercises daily twice.Should I also walk for half an hour daily?
hello man i need help with my lower knee just under the knee cap even if i put pressure on it eg sitting on my knees it will hurt before it didnt hurt pls could u help thx
I dont know if I have meniscus tear but my doctor said that my cartilage or meniscus is getting thinner, is it called Meniscus tear? And should i follow this exercise?
Is a meniscus tear, brojen cartlidge ?
My dixtor says arthroscopic surgery rarely works. So I need a new knee or put up with it.
Is this true ?
Only hurts when cycling or going DIWN stairs.
Is it a bad idea to add weight on your ankles ? Loved the video !!😊😊
Let pain be your guide with these, Gia! Some people might be able to add a little resistance but for others it may be too much strain. You could try it, but if it's painful I wouldn't recommend it. Hope that helps!
Yeah GIA.. listen. Lol jk
@@toneandtighten Thank you! I will test it! 😁😁
Hello im 17 years old boy and i feel a headache in my right and sometimes on my left side around the temporal. Its now for 3 months. Only in march i felt it just once. Why i have it. I will apriciate an answer.
Hi, I injured my knee while playing football, after taking rest of around 1 month when the pain was still there, I consulted an orthopedist he did the scan and said it’s a meniscus strain. Now it’s been 2 months but I am still having pain and locking in knee, I am trying with stretch and sone strengthening exercise. But not much help. Kindly suggest, share you view
Thank you for sharing. Been 5 weeks out of fotball after a terrible duel. 2xdoctor said just wait it out. Hopefully i get good soon...
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Thank you so much! Hope these help you!
Sir.. Thanks for the video.. I am suffering from Medial meniscus tear for almost 18months.. I couldn’t get up from chairs properly, can’t do upstairs and downstairs by putting pressure on the injured knee.. felt like it is weak or buckling .. I want to go with conservative approach by doing exercises to recover .. My query is whether this exercise will help me to only overcome from Knee pain or will it also help to do these activities as well such as upstairs, downstairs, running, etc.. My injured leg quads become small compared to other leg due to inactivity I guess.. please advise sir .. Thanks again for your efforts .. Much helpful ..
How are you?
How are you?
How are you?
How are you?
How are you?
sir after accident i have pain and inflammation in one hip and around tail bone area...i did MRI on saying of orthopedic..and the result is " straightning of Lumbar curvatur due to mascular spasm" plzz suggest me something
Head to a local physical therapist and let them personally help you! That's always the best practice for unique cases like yours!
thank you soo much sir
It hurts when I try to bring my heel to my butt. This is a positive sign of a meniscus injury.
You forgot the seated knee extension. The quad set made my knee feel uncomfortable.
did a lot of these for my physical therapy after surgery but obviously that is not advice whatsoever talk to a professional lol
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