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.😊
@@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 r u now? Plz let us know your healing journey, my 2 MRIs say ACL sprain but Dr after physical examination say meniscus tear. It's been 5 months and going through excruciating pain
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.❤
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.
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 ❤️
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.
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.
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.
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!
Having recently 09/2024 had the diagnosis of a tear, I have been doing tons of research. I would like to inform you that when the meniscus has worn away or been surgically smoothed so much that it is gone, there is now an option for a total meniscus replacement from a cadaver! I do not know all the ins and outs of it or where it is available, but it might be worth looking into. That was exciting news to me because my biggest concern is once my doctor attempts to “repair” the tear firstly of course- how he will do that. Secondly, what is the prognosis down the road five years 10 years 20 years 30 years etc.?? absolutely I have no interest in a knee replacement at any time in the future, God willing! Seeing your comment here I feel as though my suspicions were correct that ultimately it would damage or wear away the meniscus as the injury did. I wish you all the best in your journey for a pain-free knee.
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.
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.
The explanation and detail in this video is awesome in just 5 min ive learned some great tips. Still continuing to watch all of its entirely. Thanks so much for this information. 🎉❤
❤ 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 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. ❤️
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 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.
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.
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 🙌🙌
My MRI findings reveals: 1) cartilage edema with minimal subchondral cystic changes noted at lateral patello-femoral compartment.minimal streak of fluid in parapatellar recess. 2) perpatellar soft tissue edema. 3) Posterior cruciate ligament buckling with maintained continuity and signal. 4)Intra-substance grade-1 signal changes noted in posterior horn of medial meniscus . Would these exercises be helpful in this conditions? Waiting for your reply asap .
Exercises are prescribed according to what the patient can do when you get them to perform specific movement tests - it's not prescribed according to scan results. So, I don't know if they are right for you - best to ask the physio or doctor in charge of your 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
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
I was doing well until I fell over that raccoon. He still got frisky trying to attack me. I am now having more pain. I use the nerve medicine, more pain causing nerve on my back. Thanks. P.S. You are a good person.
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
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!
Tks for e great detailed exercises! I almost recovered BUT i always go back to ground zero with flareups after using stairs. Can you include an exercise to deal with stairs please😢. Thanks!
I would likely practice step-ups on a low step and then make it slowly higher as you strengthen. But check with your physio what is appropriate. If you want 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
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!
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.
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
i torn my lateral meniscus 3 weeks ago and i feeling much better with my mobility. is it too early to use rowing machine ?i am still waiting for a decision for a surgery. i am 39. Thank you ! really like the channel. it is very accessible for “normal” none medical people
I think it may be a bit early for the rower - it is that full flexed position that can irritate the meniscus - cycling may be a better option and help it heal.
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.
Thanks for the video, you are doing a really good job. I would like to ask 1) i do not really understand, how exercise can help to heal meniscus tear, i mean, it is torn right? Would it make more sense to rest and not to disturb a knee with lots of movements and exercises? 2) one kind of solution, which doctors advice is to remove whole meniscus(surgery) I do not get that, how can that work? Would that not be worse for knee joints? Will it not damage them? If not, Is it a really solution? Thanks a lot
Exercise helps in 3 ways: 1. It helps feed the joint and the meniscus - joints don't have arteries going into it and needs movement to get nutrients etc. in and out 2. Once your knee is injured, the muscles usually don't work 100% and the exercises helps to switch them on again and create stability and also prevent further muscle loss - even with a healed meniscus, if your muscles are weak, you may have knee pain 3. it slowly gets the meniscus used to accepting weight again. But that said, there are many ways to go about this - some people (usually ones who aren't very active) do well with mostly cardio exercise (walking and cycling) and just a bit of added strength while the more active ones who want to play sport require much more training. As for surgery - if the tear is in such a way that it continues to catch and pinch, then it needs removing or else your pain will never settle. But doctors always try to preserve as much of the meniscus as possible and tend to try and repair it rather than remove it.
The Dr never said anything about this. I tore mine in October 2022. I've not exersise or nothing. I'm so aggravated about this. Why don't they tell info we need
i dont know if i have a meniscus tear or sprain. i just watched this after resting for 2 weeks with movement. will let you know once i start it but moving it giving it motion really helps it. will let you know Doc!
also.. when do i need if im on the later stage of rehab? is it when im able to straighten it fully without pain? i still have pain when straightening my knee but just 1 finger gap.
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.
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.
That's the interesting thing about it - in studies where they scanned lots of people's knees they found that meniscus tears were really quite common even in people that didn't have any knee pain or swelling and didn't think their knees were injured. So, it turns out that a knee can regain full function and be pain free even if the meniscus is torn. This is what has caused researchers to start questioning if surgery is truly needed and it turns out that the answer is not in all cases. But the problem is that they haven't figured out a good way to predict who needs surgery and who doesn't, so they recommend that you try rehab first and only if you don't make progress consider surgery.
..and this is because I am working mom - have no time for such details. Also I would love to see more showing exercises itself than long explanation. Appreciate though, thank you
I am about 10+ months into my mcl and medial meniscus injury. I started very lightly with no weights and limited walking as I had steady pain for several months. Now the last 4 months I have gone from 25 lb dumbbell weights, to 175 lbs with a bar. My injured knee rarely feels any pain now, but I can tell the leg is not as strong as the uninjured one yet. My plan is to wait another 3+ months and increase the weight to 195 lbs. That is what I was squatting with before the injury. Does that seem reasonable? Or should I wait until the injured leg is fully healed and feels as good as the other one? I am a male 5' 8'' tall weighing 133 lbs. Thanks
I would add in some exercises that work one leg at a time so you can help the injured one properly catch up - examples include step-ups or single leg leg press.
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/
Is it common to have pain when sleeping? My quads are very sore after doing the exercises and I have clicking and pain in the back of my knee when doing these exercises. Is this common in the first two weeks? Thank you for the detail you provide.
It sounds as if the exercises may be too hard for you. It may be better to seek advice from a physiotherapist to get exercises that are pitched at the correct intensity 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/services
Its been 3 months of lcl and meniscus grade 2 injury lcl is just a sprain now however i cant walk still y so? Also what exercises to follow for meniscus plus lcl
That's a tricky one to answer because the answer depends on your situation, how sensitive your knee is, and how strong you are and what positions is OK in your case. The exercises are very similar for these two injuries - it is just about when you introduce them. Here's a video about LCL exercises ua-cam.com/video/he9ZG-4Ud5k/v-deo.html If you want 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
Oh my word. Isometric wall sits are horrid for me. I just get a grinding bone on bone sound and sensation. Can I assume this is a good one for me to skip?
It can be anything inside the knee that is injured - a physio or orthopedic consultant can assess it for you but you may require a scan to reach a full diagnosis.
i have grade 2 medial meniscus tear doctor told me to do excercise it can be done by excercise not a surgery one doctor said ur muscle is weak he said join gym second one said do excercise now what i do?
A podiatrist is usually the best person to see about sinus tarsi syndrome. But I have also made a video about it: ua-cam.com/video/jzpcUJLYeQE/v-deo.html
Can you please tell me if meniscus injury could be diagnosed with ultrasound imaging only after 2months since the knee was injured ( when initial pain is gone and the range of motion is almost back to normal)? Or is it MRI and physical examination only that can help confirm the diagnosis and determine the severity?
Ultrasound cannot show the inside of the knee - you need physical examination and MRI but if your knee is nearly right, you also have to wonder if you really need any more investigations?
Every case is different because we all have different base fitness levels and our injuries vary in severity - best to take guidance from your physiotherapist on that. But if in doubt, starting slower and just adding in one or two or very small sets are always a better option than overdoing it. 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/services
Maybe this video can help you to figure out what's going on: ua-cam.com/video/GcVgQO3pCtg/v-deo.html Or you can book a video consultation with one of our physios, who can diagnose and assess your injury and give you a personalised treatment plan.More info here: www.sports-injury-physio.com/
I can't answer that - it depends on where you are in your healing process and how your knee reacts to different movement tests - best ask your physio. Or 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/services
Can you suggest in which week oro th we can start the heavy load exercises according to your experience because I am doing on my own n have no pain it is a vvv good exercises tks
Hey, I get a bit of stab pain in the back of the knee doing some of these first 3-4 exercises. Should I still slowly do them? Also should I ice my knee after finishing?
It is really best to ask your physio - we can't provide specific advice about what is right for you because without assessing you, we can't know for sure if that pain is OK to ignore or not.
By far the best and most professional on UA-cam
Thank you!
I totally agree
👍
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
Hey how r u now? Plz let us know your healing journey, my 2 MRIs say ACL sprain but Dr after physical examination say meniscus tear. It's been 5 months and going through excruciating pain
I have also meniscus tear😄 and im having swelling on top of knee but no pain. @@laraibshahzadi3270
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!
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
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!
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
Hallo sir how are you now please reply 🙏
How did you tear your meniscus? And which grade is it?
So very happy I have found you & the channel!!🎉 Thank you for your wonderful information!!
Welcome!
I love that you explain it very simply and offer your expertise for free ( on UA-cam ) thank you 🙏🏽
You're welcome!
I am so happy to have found you.
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!
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!
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!
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 for your wonderful support and advice and training you are really great 🎉❤
You are welcome!
Good video god blessed you and your whole family 🥰
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?
Having recently 09/2024 had the diagnosis of a tear, I have been doing tons of research. I would like to inform you that when the meniscus has worn away or been surgically smoothed so much that it is gone, there is now an option for a total meniscus replacement from a cadaver! I do not know all the ins and outs of it or where it is available, but it might be worth looking into. That was exciting news to me because my biggest concern is once my doctor attempts to “repair” the tear firstly of course- how he will do that. Secondly, what is the prognosis down the road five years 10 years 20 years 30 years etc.?? absolutely I have no interest in a knee replacement at any time in the future, God willing! Seeing your comment here I feel as though my suspicions were correct that ultimately it would damage or wear away the meniscus as the injury did. I wish you all the best in your journey for a pain-free knee.
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.
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
The explanation and detail in this video is awesome in just 5 min ive learned some great tips. Still continuing to watch all of its entirely. Thanks so much for this information. 🎉❤
Great to hear!
Just wow. Thank you for this video. Thank you for all the details and explanations! I feel educated and know how to proceed!
You are welcome!
❤ 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. ❤️
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
Hallo sir how are you now
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!
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?
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 ! Will follow it step by step. 💐
All the best for new year 2024 and more... 😉
All the best!
Very good demonstration with all details. Thanks.
Glad you found it useful!
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?
Hallo how are you now and how was your pain
Yes my fellow South African … we always offer quality in whatever we do. Thanks Maryke
Fantastic explanation
Lots of patience
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 🙌🙌
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
Very helpful. Excellent knowledge and delivery. Thank you for helping me heal!
Glad it was helpful!
My MRI findings reveals:
1) cartilage edema with minimal subchondral cystic changes noted at lateral patello-femoral compartment.minimal streak of fluid in parapatellar recess.
2) perpatellar soft tissue edema.
3) Posterior cruciate ligament buckling with maintained continuity and signal.
4)Intra-substance grade-1 signal changes noted in posterior horn of medial meniscus .
Would these exercises be helpful in this conditions?
Waiting for your reply asap .
Exercises are prescribed according to what the patient can do when you get them to perform specific movement tests - it's not prescribed according to scan results. So, I don't know if they are right for you - best to ask the physio or doctor in charge of your rehab.
Thank you for the very helpful tips. Q: Is walking a NO-NO if you have meniscus injury ? Would walking irritate the meniscus?
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
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
Outstanding video!! Thank you so very much!!🙏🏽 ❤
You are welcome!
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!
Absolutely wonderful, thanks so much for this!
You're very welcome!
Thank you.
Welcome!
I was doing well until I fell over that raccoon. He still got frisky trying to attack me. I am now having more pain. I use the nerve medicine, more pain causing nerve on my back. Thanks. P.S. You are a good person.
Thanks for watching, and good luck with your recovery.
So, fantastic and encouraging.Thanks.
You are welcome!
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! You are excellent. I appreciate your help.
Happy to help!
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.
Tks for e great detailed exercises! I almost recovered BUT i always go back to ground zero with flareups after using stairs. Can you include an exercise to deal with stairs please😢. Thanks!
I would likely practice step-ups on a low step and then make it slowly higher as you strengthen. But check with your physio what is appropriate. If you want 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
thank you so much for making this video. you’ll help a lot❤❤
No problem 😊
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!
doing this dr!! im on my last part/stage of exercise now! thank you thank you thank you!! ❤❤❤ streghtng and balancing
Wonderful!
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!
Ace…. Love your work
Thanks!
Thank you very much for your support!
Thank you!
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
i torn my lateral meniscus 3 weeks ago and i feeling much better with my mobility. is it too early to use rowing machine ?i am still waiting for a decision for a surgery. i am 39. Thank you ! really like the channel. it is very accessible for “normal” none medical people
I think it may be a bit early for the rower - it is that full flexed position that can irritate the meniscus - cycling may be a better option and help it heal.
Great video
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
Thank you very much for your support!
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.
Good vid
I am diagnosed with "Minor damage to medial meniscus behind the knee". I am hoping these exercises help me get back to running
Good luck with your recovery!
Did youbopt to not go for a surgery? And how is your recovery going?
@@visiblyvisible6451 I was not recommended to go for surgery. I am doing exercises to strengthen my leg muscles instead
How long does it take for minor miniscus tear for the knee to have no stiffness and zero pain?
Around 8 to 12 weeks.
@SportsInjuryPhysio It it the same for someone over 50 and without surgery. Just the physical therapy?
Thank you. ❤
Welcome!
Thanks for the video, you are doing a really good job.
I would like to ask
1) i do not really understand, how exercise can help to heal meniscus tear, i mean, it is torn right? Would it make more sense to rest and not to disturb a knee with lots of movements and exercises?
2) one kind of solution, which doctors advice is to remove whole meniscus(surgery)
I do not get that, how can that work? Would that not be worse for knee joints? Will it not damage them? If not, Is it a really solution?
Thanks a lot
Exercise helps in 3 ways:
1. It helps feed the joint and the meniscus - joints don't have arteries going into it and needs movement to get nutrients etc. in and out
2. Once your knee is injured, the muscles usually don't work 100% and the exercises helps to switch them on again and create stability and also prevent further muscle loss - even with a healed meniscus, if your muscles are weak, you may have knee pain
3. it slowly gets the meniscus used to accepting weight again.
But that said, there are many ways to go about this - some people (usually ones who aren't very active) do well with mostly cardio exercise (walking and cycling) and just a bit of added strength while the more active ones who want to play sport require much more training.
As for surgery - if the tear is in such a way that it continues to catch and pinch, then it needs removing or else your pain will never settle. But doctors always try to preserve as much of the meniscus as possible and tend to try and repair it rather than remove it.
The Dr never said anything about this. I tore mine in October 2022. I've not exersise or nothing. I'm so aggravated about this. Why don't they tell info we need
i dont know if i have a meniscus tear or sprain. i just watched this after resting for 2 weeks with movement. will let you know once i start it but moving it giving it motion really helps it. will let you know Doc!
also.. when do i need if im on the later stage of rehab? is it when im able to straighten it fully without pain? i still have pain when straightening my knee but just 1 finger gap.
Your physio needs to help guide you on this but it sounds like you are still in the early stage of rehab.
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.
Thank you for referring me to this video!! You are amazing!
You are welcome!
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.
nice info
Thank you so much for this! If cartilage does not regenerate, how can anyone heal from this?
That's the interesting thing about it - in studies where they scanned lots of people's knees they found that meniscus tears were really quite common even in people that didn't have any knee pain or swelling and didn't think their knees were injured. So, it turns out that a knee can regain full function and be pain free even if the meniscus is torn. This is what has caused researchers to start questioning if surgery is truly needed and it turns out that the answer is not in all cases. But the problem is that they haven't figured out a good way to predict who needs surgery and who doesn't, so they recommend that you try rehab first and only if you don't make progress consider surgery.
Thank u❤❤
You're welcome 😊
Tanks
Welcome
Thanks a lot😌🙏🏽🙏🏽🙏🏽🙌🏽✨
You're welcome 😊
I have scar tissue and stiffness and my surgeon Dr. want to do surgery for this
..and this is because I am working mom - have no time for such details. Also I would love to see more showing exercises itself than long explanation. Appreciate though, thank you
I am about 10+ months into my mcl and medial meniscus injury. I started very lightly with no weights and limited walking as I had steady pain for several months. Now the last 4 months I have gone from 25 lb dumbbell weights, to 175 lbs with a bar. My injured knee rarely feels any pain now, but I can tell the leg is not as strong as the uninjured one yet. My plan is to wait another 3+ months and increase the weight to 195 lbs. That is what I was squatting with before the injury. Does that seem reasonable? Or should I wait until the injured leg is fully healed and feels as good as the other one? I am a male 5' 8'' tall weighing 133 lbs. Thanks
I would add in some exercises that work one leg at a time so you can help the injured one properly catch up - examples include step-ups or single leg leg press.
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/
Thanks a lot!(:
You're welcome!
single leg squat is painful for me.
Should I do?
No - please watch the general guidelines at the start of the video - it will help you understand how to apply it to rehab.
I had a complex meniscus tear surgery. Is that the most serious tear of all? What’s the grade level of that injury ?
Your doctor is best placed to answer that question - a label of the type of tear does not mean much on its own.
@@SportsInjuryPhysio the only thing he told me he took out a lot of pieces and I had the tear in different angles areas. Thank you 🙏
Is it common to have pain when sleeping? My quads are very sore after doing the exercises and I have clicking and pain in the back of my knee when doing these exercises. Is this common in the first two weeks? Thank you for the detail you provide.
It sounds as if the exercises may be too hard for you. It may be better to seek advice from a physiotherapist to get exercises that are pitched at the correct intensity 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/services
Its been 3 months of lcl and meniscus grade 2 injury lcl is just a sprain now however i cant walk still y so? Also what exercises to follow for meniscus plus lcl
That's a tricky one to answer because the answer depends on your situation, how sensitive your knee is, and how strong you are and what positions is OK in your case. The exercises are very similar for these two injuries - it is just about when you introduce them. Here's a video about LCL exercises ua-cam.com/video/he9ZG-4Ud5k/v-deo.html If you want 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
Oh my word. Isometric wall sits are horrid for me. I just get a grinding bone on bone sound and sensation. Can I assume this is a good one for me to skip?
Skip it or don't go so low. Sometimes replacing it with active mini-squats while holding on to chair can be an option.
How are you.hop will be fine
Please tell me which leg is up single leg balancing injured or not injured
Thanks ❤
Not injured leg is up, but it would be good to practice the balance on each leg.
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❤@@SportsInjuryPhysio
What do you have if your knee is always swollen, plus it clicks back or outside? The knee is sore behind the patella
It can be anything inside the knee that is injured - a physio or orthopedic consultant can assess it for you but you may require a scan to reach a full diagnosis.
i have grade 2 medial meniscus tear doctor told me to do excercise it can be done by excercise not a surgery one doctor said ur muscle is weak he said join gym second one said do excercise now what i do?
Hallo sir I have same problem please tell me how are you now and how was your knee pain
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: ua-cam.com/video/jzpcUJLYeQE/v-deo.html
Can you please tell me if meniscus injury could be diagnosed with ultrasound imaging only after 2months since the knee was injured ( when initial pain is gone and the range of motion is almost back to normal)? Or is it MRI and physical examination only that can help confirm the diagnosis and determine the severity?
Ultrasound cannot show the inside of the knee - you need physical examination and MRI but if your knee is nearly right, you also have to wonder if you really need any more investigations?
How many of these different exercises do I do a day
Every case is different because we all have different base fitness levels and our injuries vary in severity - best to take guidance from your physiotherapist on that. But if in doubt, starting slower and just adding in one or two or very small sets are always a better option than overdoing it.
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/services
What can i do for my foot muscle? When i circle my foot, i can feel the muscle. Its tight
Maybe this video can help you to figure out what's going on: ua-cam.com/video/GcVgQO3pCtg/v-deo.html
Or you can book a video consultation with one of our physios, who can diagnose and assess your injury and give you a personalised treatment plan.More info here: www.sports-injury-physio.com/
Is this for after someone has had their knee scoped? Or if they have a tear and don’t want surgery yet.
It is for both. But after a scope, you need to progress the exercise very gradually - your physio should be able to advise you on this.
If i could do the low level exercises for more than 20 sec should i still do them??
I can't answer that - it depends on where you are in your healing process and how your knee reacts to different movement tests - best ask your physio.
Or 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/services
Is it normal to feel abit of on and off pains in the knee after doing rehab exercises
Yes, as long as it is mild and settles down within 24 hours - if the discomfort lasts longer than that, then the exercises may have to be adjusted.
I tried 30 seconds holding in isometric wall sit on my first try and i could do that without pain... Can i continue that
Yes, if you found it easy and no problem then it is usually OK to continue it.
Does this exercise help a person who has undergone a surgery knee meniscus
They may do but best to check with your physio as they will be able to prescribe ones that are right for your specific case.
Can you suggest in which week oro th we can start the heavy load exercises according to your experience because I am doing on my own n have no pain it is a vvv good exercises tks
Can we do these exercises in both acl sprain and meniscus tear
It is best that you check with the physio in charge of your rehab.
Hey, I get a bit of stab pain in the back of the knee doing some of these first 3-4 exercises. Should I still slowly do them? Also should I ice my knee after finishing?
It is really best to ask your physio - we can't provide specific advice about what is right for you because without assessing you, we can't know for sure if that pain is OK to ignore or not.
Madam how can I contact you through online
You can contact us here: www.sports-injury-physio.com/contact