I had a knee operation because of a meniscus tear. One year later im not better. I saw many videos, i exercise many different exercises, with no getting better. I come across this video and i give it a try, after 2 days I feel so much difference. Is early days but i will do this exercises for the next few weeks and i come back here to tell you how im doing. Thank you for sharing your experience, thanks to you i feel a bit better
The last exercise you showed is a Jefferson Curl not a Good Morning. Good Morning Squats are a hip hinge exercise. Similar to an RDL, but you have the weight on your back. Thanks for the video.
I had arthroscopic surgery on my right knee 8 months ago. Still not at a hundred percent. Last week I tore the lateral meniscus in my left leg. I'm going to try these along with physical therapy. I truly hope I can feel whole again.🙂
Hey, would really recommend to check out Kneesovertoes guy aka Ben Patrick. He has over 2000 testimonies of different types of knee problems and issues, people that have been struggling for 10 years and in a month, drastically changed them. Wouldn’t recommend a physically therapist. But these exercises should definitely help. With key stretches that you can find from this guy. Hope you have a speedy recovery.
@@joelmaluf sure will. I watched the podcast on JRE yesterday. I have one question. Have you had any issues with knees catching. I had that on my right knee now I'm really concerned it would happen with my left. It's a terrifying feeling. My instincts tell me if I externally rotate the operated knee while bent it's gonna lock. Do you think the Kneesovertoes approach would fix that? I really appreciate the reply by the way.❤️
Bro I just had lateral meniscus surgery on my left knee. He did a repair and I’m almost 6 weeks in and I’m about to be partially weight bearing. Recovery is going great tho fr thanks to god.
i tore my meniscus and doctor says she does not recommended surgery but she wants me to quit sports (jiujitsu / skateboarding). Did you return to sport without surgery or just lifting weights?
Hey man! I got back to my sport better than ever without surgery! Exercises, alkaline foods and praying to God. He is the one that really healed me. I’m praying so he will heal you!
Hello brother, I am a basketball player and my legs are strong. That's why I should start by doing how many of the exercises you showed me and how many sets and how many repetitions should I do and how many days should I increase the number of exercises? I'm sorry, I don't know English.
Hey, you can start with doing all of the exercises shown and do 2-3 sets of each exercise with the amount of reps shown in the video. You can do it 2-3 times a week.
hi bro My doctor said that you have a meniscus tear (horizontal tear) and my knee is cracking a step more than normal. So what should I do? Should I do the exercises you show in the video? I'm not sure about this because my doctor told me to do isometric training and I avoided doing squats and similar exercises. So, will doing these exercises make my tear worse or will it help? It does not cause any damage to the tear
Thanks boss !!I felt stronger after 3 days. I just did the 3 exercises at 2:004:00 and 4:45. Do slow and control. Both positive and negative downward roll slow and control. Also I did on lower level floor. Not the high staircase. Just 6 inches off. Build up steadily. Thanks again boss !
Hello brother, my knee with meniscus tear cracks a little while walking. What could be the reason for this? Or what should I do to alleviate this? Should I do the exercises in the video for cracking?
If the cracking from walking hurts, then start with very slow and short movements, with a lot of assistance so no pain is felt during the exercise. The reason could be many things, but probably because you’ve injured it during many years of improper training. I would still do the exercises, but only at a level where you feel no pain.
I injured my knee a month and a half ago. The diagnosis is incomplete meniscus tear. I'm athletically built, I'm 46 years old, I've been training since I was 18. There are no exercises I haven't done, but the pain doesn't go away. How is it possible that meniscal healing can be accelerated by exercise? At what point can I start with the shown exercises. Now if I do them I only make it worse and increase the pain. Does an MRI have to show that healing is nearing completion?
When you train lower body exercises where your knee goes over your toe, it primarily targets the VMO, the closest muscle to the knee. And by targeting this muscle by these knee over toe exercises more blood will flow to this area of the knee even into the ligaments and cartilage. But it's a slow process, and depending on your level of pain and injury, more patience is required. I recommend starting with backwards walking/sledding, but with zero pain, there are always regressions. (Take a look at Kneesovertoesguy on UA-cam and watch his videos, he has more than 10 years in this field). Then start with the exercises in this video, without pain. I wouldn't use an MRI, I would rather go with what my body is telling me, but you do what you feel most confortable with.
Thank you. It ate homemade meals, a little bit of processed foods mainly as snacks, a lot of protein and carbs, water and collegen peptides as my supplement, I made sure to get everything organic and grass-fed.
Hey, I've recently begun having knee pain after playing basketball (from a 2 month break) outside on concrete. I've never had knee pain before and I'm only 16 so I'm suspecting it's due to my shoes having completely no cushion left. The knee pain isn't actually very severe, it's probably a 2/10 most times and at most a 4/10. I've been resting for a week now and have a doctor's appointment in a day to get my knees checked out and see whether it's a meniscus injury, IT band syndrome or something else. My pain is worse in my left knee and it's on the lateral side of my leg below my knee (like at the tendon or the leg armpit area thing) and sometimes also below my kneecap toward the top of my knee which also clicks without pain. I was wondering after getting my legs checked out, whether its a meniscus problem or IT band issue, can I begin getting back to training (with new shoes) and playing ASAP by implementing these exercises? My season's just started and I've already been resting for 5 days so I'm trying to get back as soon as possible.
Hey, thank you for your comment. Let me know what they(the doctors or specialists) say about your knees. But yes start doing these exercises. Start doing backwards walks 10-15 minutes a day. Start pulling load walking backwards. Start training Nordics. These will get rid of pain behind the knee (acl part), not only that, they are a super good excretes for running/spirit and jumping. So it’s an amazing exercise for all athletes. I would start 2-3 times a week. And since your pain is recent, you should get fast results. Hope this can help, if you have any more question just let me know.
That is ok, that is what happened with me, if there is no pain, I would say to keep training, that is what I did, but trust your body and your self. Start with backwards walking/sledding. And do take it easy, just in case, don't try to do some advanced movements that could hurt you.
For an exercise like the Patrick Step Up (elevated version where youre on a step) where i feel like i have a torn meniscus, is it normal to feel knee pain (right knee) when doing these exercises when first starting out? Will the exercises overtime feel better? I wanna do them but if im feeling pain while doing these exercises (maybe because my body is still new to these movements) im gonna have second thoughts. Looking to try this this week. Great video!
Yes you will feel pain, but the goal is to go without pain. There are ways to do this. 1.) Through lower range of motion(less elevation, more assistance). 2.) Only train the Negative. These are 2 ways, but if the pain is only up to a 2-3 then I would keep going. But just be careful when doing so. Through time you will get stronger and as the workout goes on, more and more blood will flow to your knees and you will be feeling better and better after every workout. This style of training the the only way, but of course I would recommend a healthy diet along side. Low carbs/sugars and high fat.
@@joelmaluf thanks Joel! Are they sold on the ATG site? Also due to an old medial meniscus tear I’m struggling to get my hamstring all the down on my calf. Is it just time and continued working of the movements? Thanks again!
As soon as I learned about these I started them, but I started easy and slow and started training without pain and progressed day by day, week by week.
As far as the split squats go... What if you can't bend your knee? I tore my meniscus around May they had me do pt which made it worse so they finally did the MRI and I have a medial meniscus tear and I said no to surgery as well. I rested a long time and just started to pretty much strengthen again because it was bothering me. But I can't bend my left knee all the way and I can bend my right knee about 90% I probably have a small tear over there as well 🙏🏽 I appreciate the video though I'm going to implement these thank you. 🙏🏽
I recommend you start with 100% assisted, if you have to, as in, take a chair or something that you can put most of your weight on and slowly bend as far as you can, even if it’s just 1 inch or less. Do these short slow reps until you build the strength to go further without pain. Do this for all the exercises you feel pain for. Also make sure you use an incline, about 9-15 inches high with something to elevate your heel. Like a slant board or a door stopper or a small weight. This will take the load off of your ankles so you can focus more on the knee. Hope this helps and I’m praying for the best. Thank you.
Got the same problem Got a meniscus tear with knee lock unable to straighten or bend the knee, I’m waiting for the knee surgeon to get back to me so it’s either surgery or physio
@@jonesy1589 mine doesn't lock it just won't bend without pain. I honestly don't believe the pain comes from the meniscus there I think it comes from the brain. So I am not getting surgery I already turned it down. I believe every part of the body heals. And the statistics for meniscus surgery are really bad people who opt out are better off in the long run. I wish you the best though 🙏🏽l
@@jonesy1589 Hey, I would recommend you start backwards walking 10-15 minutes a day. If you can do it with a sled, that'd be better. I have other videos for knee issues that might help. Ask me any questions that come up.
My knee pain is a 10+ and I it’s extremely swollen; Only an X-ray has been done and the person reviewing the X-ray said there’s nothing wrong with the knee.
Hey, if this is still the case, i would recommend these exercises at a lower level, since pain is so high, but start walking back wards, try to do it without feeling pain, just walk backwards 10-15 minutes 3 times a day, you need to start building some muscle and cartilage around your knee. Also a diet switch would come very handy.
Your welcome! Oh yea, I do 1 and 1/4 deep squats, 5x5 one day. Such a good exercise, it's pretty tough, but it hits the vmos so good. Then another day I'll do regular deep squats 5x8 ish.
When I first started I did this routine 3 times a week. Now I can train legs twice a week no pain. Doing most of these same exercises, but I've added more exercise and more weight.
I have torn both knee meniscus tears and right knee is worse with bakers cysts, doc suggested surgery for both knees, just a week ago I was doing deep squats, backward sledge by kneeovertoes guy exercises... Now I can't bend my knees, what should I do?
Does it hurt when doing backwards walking. Body weight? Try Poliquin step up, with as much assistance needed for no pain. Slow going down then up (explosive if you can without pain). Try doing a couple sets with 1 minute each side as the reps. Hopefully this helps. What also might help is checking your diet. Make sure you are eating foods with lots of minerals, as in fruits and herb teas.
@@joelmaluf When I did first time it didn't hurt at all, but I could feel the little sounds of all muscles which never got worked out in my entire life, I could hear those little soft pops of muscle tear or whatever.. it was... I am 37, 6 feet, 231 pounds, I am assuming my weight also a big part in the play... I am planning to take supplements for minerals from Life Extension or boron specific, any recommendation on that would be awesome, thanks...
@@Ash-ku2rz the popping sounds are normal, as long as you don’t feel pain with it. I still hear my knee making noises, but that is fine. I don’t feel pain. And yea the weight is going to the main issue here. Here, message me on instagram @joelmaluf
hi bro, did ur knee hurted when u tried to full bend it, because i have a coronary ligaments injury with the lateral meniscus and the only thing that causes me pain is full bending it
At first yea, but then as i kept training at a level where i didn't feel any pain and slowly progressed, the pain started to go away, and now i can fully bend, I recommend you start flossing, using flossing bands. and squating with assistance so you can train with no pain.
I do get swelling after I play basket ball, but very little after I work out. This exact work out with stretching is what I did for a year, now my training is a little different, with some other exercises, but these exercise helped me a lot
@@bluearcade164 at the very beginning when I tried to rush into weights and more difficult movements for my body to handle. But then with this workout, no. There is always a regression to each exercise for any one to do with no pain.
Hey! I am dealing with second level meniscus tear myself and I am on the journey of rehabilitation with exercises - I don‘t want to do the surgery either. I see you haven‘t posted a longer video in a while, do you plan to post an update on how well you are doing now, what other exercises have you incorporated into your routine and so on? Thank you for the great videos!
Hey, I'm sorry to hear, but you made the right decision, the body wants to heal itself. I have been incorporating the same exercises, with backwards walking/sledding as my go to exercise. Thank you and I hope this helps.
If you are talking about the pain, then there are regression exercises you can do. For example, use as much assistance as you need to where you don't feel any pain, or use less range of motion until you don't feel any pain and work your way to more range of motion. I would suggest that you check out @kneesovertoesguy, he has all the answers and examples. I will be praying for you.
Hey, I would recommend you take it easy, start with backwards walking without pain (5-10) min a day, 3 times a week. And keep progressing till you can add weight. Tibialis raises with body weight and assistance if needed. KOT Calf Raise with body weight and assistance if needed. Poliquin and/or Peterson Step up, body weight assisted with no pain, until your muscles are strong enough. If you can't try just the eccentric part only until you build strength. Thank you for reaching out, I hope this helps. Have patience and with consistency you will achieve your goal.
Would you recommend starting on upper body first then progress to these excercises. I have a medial meniscus tear and i dont feel a lot of pain but times where i do but not to the point where i cant walk so nothing serious.
Hey! I would say start with 3 times a day full body workouts. Pick 4 exercises, 2 lower, 2 upper. The lower body exercise pick from this list, and for upper body do, pull-ups, push-ups, shoulder press or pike push-ups, and any others you do. Or if you already have an upper body plan just take those exercises. But follow that and let me know how it goes. And also warm up with backwards walking and finish with some stretches.
Hi, i have the same problem you had. Did you start with the full programm you describe in the video from day one? Or did you do less in the beginning? I did the workout (tib/calw raises, sled pull, patrick steps) today. My "damaged" knee doesnt hurt but it feels a bit strange and instable after the workout. Did you make similar experiences? thx!
Hi, I started with these same exercises, and the walking backwards, I started at a progression where I felt no pain or up to a 3 out of 10 for the exercises. I still got a little bit of swelling and felt pain some days, but I just kept switching things up and kept working at it. I started doing it 3 times a week for a couple months.
@@SB-hn4ly it took ME 3 months to get to a state of no pain. The thing is, if your diet is off, and depending on how severe the tear or damage is, it won’t fully heal or it could take years to fully heal. What will happen is you will start to build strength around the knee and the muscles around the knee to combat the pain. I starting noticing results in the first week and by the first month my pain drastically decreased. But it will be different for everyone.
@@dingerero na I don’t do anything of that, my recovery is very fast so by the time I get home I’m feeling good and the swelling isn’t nearly as bad as it was when I wasn’t doing any atg or knee over toe exercises. Also I started adding sledding, sledding backward with weights and sprinting forwards with weight, 10 minutes each. After a week of doing this, I’ve noticed that my swelling went down and my vertical has gone up. So I would really recommend doing that. I’m making a 30 day sledding transformation video right now.
Bro pls help me.. i have my running exam on Jan 10th.. now am on my 4th week after meniscus tear.. i can bend my left knee 90%.. probably 20 days left for my running exam.. pls help me wat should I do now for running without pain or reinjury.. only these workouts are enough for the 20 days bro.. pls reply
Hey, I would recommend you start walking backwards. If you can, take a sled and load it and do 10 minutes every day. I have a video on it, you can see what I use or you can walk backwards on treadmill not turned on or walk backwards up a hill. Stretches and also I posted another short video for no more knee pain.
So, in the description tou say you most likely had ITB pain which can mimic the dymptons of a meniscus tear, however in the title of the video you claim you had a meniscus tear 100% and recovered 😑.
I had pain and now I don’t, I still say I have a meniscus tear, that’s what the doctors told me, but it still could be that I had itb. All that matter is that I got pain free from these exercises and my diet. And that should be all that matters. I’m simply trying to help other people in my same position by sharing what helped me.
I’d say do the atg program by Ben Patrick aka knees over toes guy. This video just shows some exercises. Check out his channel. I hope you can get better.
@@marioglez1553 the meniscus doesn’t heal itself. All of his exercises may very well work for ACL/MCL but if your meniscus is compromised you’re screwed. I know because I’ve had 3 meniscus surgeries on the same knee. It will never be the same it’s always weaker
@@928pcarthat’s you though everybody is different. Besides 3 surgeries on the same spot for the same problem doesnt sound right maybe talk to your doctor My pain isn’t severe in fact over times it’s gotten less painful obviously I still feel a little pain but I haven’t actually done any therapy on it. I’m 23 years old ain’t no way I’m going to be doing surgery on my knee for something like this. All respects though
@@928pcarbullsh*t I have a meniscus tear, MRI confirmed, sustain 6 months ago. Waiting long time for X-ray appt, MRI appt, doctor results follow-up appt and now 6 mos later finally orthopedic surgeon appointment coming up. In that time without doing anything but rest and normal day to day light activity pain has consistently gotten better. I still haven’t even incorporated vitamins/supplements or specific meniscus pt exercises yet but still have seen this gradual improvement. Thus I call bs. The body is a remarkable thing that can heal itself if given the right nutrients, time, rest and exercise.
I had a knee operation because of a meniscus tear.
One year later im not better. I saw many videos, i exercise many different exercises, with no getting better. I come across this video and i give it a try, after 2 days I feel so much difference. Is early days but i will do this exercises for the next few weeks and i come back here to tell you how im doing.
Thank you for sharing your experience, thanks to you i feel a bit better
Thank you for sharing, I'm very glad to hear that, it's my pleasure.
How are you doing?
@user-op1ku9vc8k Update?
Hello, i got multiple meniscus tears, how is the rehab going?
@user-op1ku9vc8k
The last exercise you showed is a Jefferson Curl not a Good Morning. Good Morning Squats are a hip hinge exercise. Similar to an RDL, but you have the weight on your back. Thanks for the video.
Yea, I confused the name. But thank you.
I had arthroscopic surgery on my right knee 8 months ago. Still not at a hundred percent. Last week I tore the lateral meniscus in my left leg. I'm going to try these along with physical therapy. I truly hope I can feel whole again.🙂
Hey, would really recommend to check out Kneesovertoes guy aka Ben Patrick. He has over 2000 testimonies of different types of knee problems and issues, people that have been struggling for 10 years and in a month, drastically changed them. Wouldn’t recommend a physically therapist. But these exercises should definitely help. With key stretches that you can find from this guy. Hope you have a speedy recovery.
@@joelmaluf sure will. I watched the podcast on JRE yesterday. I have one question. Have you had any issues with knees catching. I had that on my right knee now I'm really concerned it would happen with my left. It's a terrifying feeling. My instincts tell me if I externally rotate the operated knee while bent it's gonna lock. Do you think the Kneesovertoes approach would fix that? I really appreciate the reply by the way.❤️
@@aliheydari4719 hey, I haven’t delt with this problem. But if you take it nice and easy and slow and work with out pain you should be good.
Bro I just had lateral meniscus surgery on my left knee. He did a repair and I’m almost 6 weeks in and I’m about to be partially weight bearing. Recovery is going great tho fr thanks to god.
You're an idiot if you recommend to people to NOT get physical therapy for unjuries.
i tore my meniscus and doctor says she does not recommended surgery but she wants me to quit sports (jiujitsu / skateboarding). Did you return to sport without surgery or just lifting weights?
Hey man! I got back to my sport better than ever without surgery! Exercises, alkaline foods and praying to God. He is the one that really healed me. I’m praying so he will heal you!
I have doofers knee from too many dance/hip hop parties. Hopefully this will help.
What does pull-ups have to do with knee pain? Show off or just not sure where the knee is?
Haha, just trying things. Forgot I put that in here.
He3ha3
Actually he forgot the topic 😂
Can't see his feet
He walks on his hands?🤔
Hello brother, I am a basketball player and my legs are strong. That's why I should start by doing how many of the exercises you showed me and how many sets and how many repetitions should I do and how many days should I increase the number of exercises? I'm sorry, I don't know English.
Hey, you can start with doing all of the exercises shown and do 2-3 sets of each exercise with the amount of reps shown in the video. You can do it 2-3 times a week.
hi bro My doctor said that you have a meniscus tear (horizontal tear) and my knee is cracking a step more than normal. So what should I do? Should I do the exercises you show in the video? I'm not sure about this because my doctor told me to do isometric training and I avoided doing squats and similar exercises. So, will doing these exercises make my tear worse or will it help? It does not cause any damage to the tear
Hey! Ok, I’d say do both, start with backwards walking and your isometric holds and progress as you feel more comfortable and stronger.
Thanks boss !!I felt stronger after 3 days. I just did the 3 exercises at 2:00 4:00 and 4:45. Do slow and control. Both positive and negative downward roll slow and control. Also I did on lower level floor. Not the high staircase. Just 6 inches off. Build up steadily. Thanks again boss !
Of course! Thanks of the comment! Keep it up!
Hello brother, my knee with meniscus tear cracks a little while walking. What could be the reason for this? Or what should I do to alleviate this? Should I do the exercises in the video for cracking?
If the cracking from walking hurts, then start with very slow and short movements, with a lot of assistance so no pain is felt during the exercise. The reason could be many things, but probably because you’ve injured it during many years of improper training. I would still do the exercises, but only at a level where you feel no pain.
I injured my knee a month and a half ago. The diagnosis is incomplete meniscus tear. I'm athletically built, I'm 46 years old, I've been training since I was 18. There are no exercises I haven't done, but the pain doesn't go away. How is it possible that meniscal healing can be accelerated by exercise? At what point can I start with the shown exercises. Now if I do them I only make it worse and increase the pain. Does an MRI have to show that healing is nearing completion?
When you train lower body exercises where your knee goes over your toe, it primarily targets the VMO, the closest muscle to the knee. And by targeting this muscle by these knee over toe exercises more blood will flow to this area of the knee even into the ligaments and cartilage. But it's a slow process, and depending on your level of pain and injury, more patience is required.
I recommend starting with backwards walking/sledding, but with zero pain, there are always regressions. (Take a look at Kneesovertoesguy on UA-cam and watch his videos, he has more than 10 years in this field). Then start with the exercises in this video, without pain. I wouldn't use an MRI, I would rather go with what my body is telling me, but you do what you feel most confortable with.
Thanks for sharing! Glad it worked out for you. Will try these. Curious what was your diet like during your rehab?
Thank you. It ate homemade meals, a little bit of processed foods mainly as snacks, a lot of protein and carbs, water and collegen peptides as my supplement, I made sure to get everything organic and grass-fed.
Bro thank you for this! I’ve already started doing these exercises and they’re already helping! God bless u man ur the real MVP!!!! 🫶🏼🙌🏽🙏🏽
I'm glad to hear! Thank you brother, I appreciate your words. God bless!
Hey, I've recently begun having knee pain after playing basketball (from a 2 month break) outside on concrete. I've never had knee pain before and I'm only 16 so I'm suspecting it's due to my shoes having completely no cushion left. The knee pain isn't actually very severe, it's probably a 2/10 most times and at most a 4/10. I've been resting for a week now and have a doctor's appointment in a day to get my knees checked out and see whether it's a meniscus injury, IT band syndrome or something else. My pain is worse in my left knee and it's on the lateral side of my leg below my knee (like at the tendon or the leg armpit area thing) and sometimes also below my kneecap toward the top of my knee which also clicks without pain. I was wondering after getting my legs checked out, whether its a meniscus problem or IT band issue, can I begin getting back to training (with new shoes) and playing ASAP by implementing these exercises? My season's just started and I've already been resting for 5 days so I'm trying to get back as soon as possible.
Hey, thank you for your comment. Let me know what they(the doctors or specialists) say about your knees. But yes start doing these exercises. Start doing backwards walks 10-15 minutes a day. Start pulling load walking backwards. Start training Nordics. These will get rid of pain behind the knee (acl part), not only that, they are a super good excretes for running/spirit and jumping. So it’s an amazing exercise for all athletes. I would start 2-3 times a week. And since your pain is recent, you should get fast results. Hope this can help, if you have any more question just let me know.
Mine is slightly swollen and popping still with certain movements….is this safe or do I need to wait?
That is ok, that is what happened with me, if there is no pain, I would say to keep training, that is what I did, but trust your body and your self. Start with backwards walking/sledding. And do take it easy, just in case, don't try to do some advanced movements that could hurt you.
Is this suitable with someone with a bucket tear? Surprisingly feeling better 2 weeks after incident and am trying to avoid surgery
I would say yes, but I don’t know how deep the tear is, or what level of pain you have. But I would say try these.
How many times a week did you do these exercises??
3 times a week for a couple months, then 2
For an exercise like the Patrick Step Up (elevated version where youre on a step) where i feel like i have a torn meniscus, is it normal to feel knee pain (right knee) when doing these exercises when first starting out? Will the exercises overtime feel better? I wanna do them but if im feeling pain while doing these exercises (maybe because my body is still new to these movements) im gonna have second thoughts. Looking to try this this week. Great video!
Yes you will feel pain, but the goal is to go without pain. There are ways to do this. 1.) Through lower range of motion(less elevation, more assistance). 2.) Only train the Negative. These are 2 ways, but if the pain is only up to a 2-3 then I would keep going. But just be careful when doing so. Through time you will get stronger and as the workout goes on, more and more blood will flow to your knees and you will be feeling better and better after every workout. This style of training the the only way, but of course I would recommend a healthy diet along side. Low carbs/sugars and high fat.
@@joelmalufyou said high carbs in other comments and now you're saying low
Great help! Thank you! Where did you get the wedge board?
Your welcome! Slant board on amazon, but I recommend you get the big door stopper ones. atg buddies.
@@joelmaluf thanks Joel! Are they sold on the ATG site? Also due to an old medial meniscus tear I’m struggling to get my hamstring all the down on my calf. Is it just time and continued working of the movements? Thanks again!
@@Lion-qi8ej I got mine on Amazon, but they are sold there too. And yea, just consistency and patience.
How long after injury can exercises be started? Anyone?
As soon as I learned about these I started them, but I started easy and slow and started training without pain and progressed day by day, week by week.
thanks for sharing, great vid
As far as the split squats go... What if you can't bend your knee?
I tore my meniscus around May they had me do pt which made it worse so they finally did the MRI and I have a medial meniscus tear and I said no to surgery as well.
I rested a long time and just started to pretty much strengthen again because it was bothering me. But I can't bend my left knee all the way and I can bend my right knee about 90% I probably have a small tear over there as well 🙏🏽
I appreciate the video though I'm going to implement these thank you. 🙏🏽
I recommend you start with 100% assisted, if you have to, as in, take a chair or something that you can put most of your weight on and slowly bend as far as you can, even if it’s just 1 inch or less. Do these short slow reps until you build the strength to go further without pain. Do this for all the exercises you feel pain for. Also make sure you use an incline, about 9-15 inches high with something to elevate your heel. Like a slant board or a door stopper or a small weight. This will take the load off of your ankles so you can focus more on the knee. Hope this helps and I’m praying for the best. Thank you.
Got the same problem Got a meniscus tear with knee lock unable to straighten or bend the knee, I’m waiting for the knee surgeon to get back to me so it’s either surgery or physio
@@jonesy1589 mine doesn't lock it just won't bend without pain. I honestly don't believe the pain comes from the meniscus there I think it comes from the brain. So I am not getting surgery I already turned it down. I believe every part of the body heals. And the statistics for meniscus surgery are really bad people who opt out are better off in the long run. I wish you the best though 🙏🏽l
@@jonesy1589 Hey, I would recommend you start backwards walking 10-15 minutes a day. If you can do it with a sled, that'd be better. I have other videos for knee issues that might help. Ask me any questions that come up.
@@joelmaluf Would doing it on crutches still be beneficial? I currently can’t walk but I can put all my weight on it whilst holding on to something
Am I the only one who read the thumbnail text as "Meniscus tear - No pain no gain"?
How does your knee feel nowadays, do u still have pain?
If I don’t train for like a week, I will feel it a little bit when playing basketball. But even then it is barely there.
Are u able to hike or be your feet for extended periods of time without pain outside of basketball?
My knee pain is a 10+ and I it’s extremely swollen; Only an X-ray has been done and the person reviewing the X-ray said there’s nothing wrong with the knee.
x ray is not good solution for injuries,
best way is MRI. apply rice protocolls till mri results. never load your knee.
Hey, if this is still the case, i would recommend these exercises at a lower level, since pain is so high, but start walking back wards, try to do it without feeling pain, just walk backwards 10-15 minutes 3 times a day, you need to start building some muscle and cartilage around your knee. Also a diet switch would come very handy.
Thanks for the video. Are you able to put weight on your knees with barbell squats, etc. now too?
Your welcome! Oh yea, I do 1 and 1/4 deep squats, 5x5 one day. Such a good exercise, it's pretty tough, but it hits the vmos so good. Then another day I'll do regular deep squats 5x8 ish.
Did you do these every day? Or how often?
Good vid
When I first started I did this routine 3 times a week. Now I can train legs twice a week no pain. Doing most of these same exercises, but I've added more exercise and more weight.
@@joelmaluf awesome man, I’ll give it a shot🤙
cool stuff. was you playing a sport prior to your torn meniscus and did you return to that sport after your 4 weeks?
Thank you! Yea I tore it while playing basketball, and yes I have gone back to it and to a much better level of playing!
Great!
I have torn both knee meniscus tears and right knee is worse with bakers cysts, doc suggested surgery for both knees, just a week ago I was doing deep squats, backward sledge by kneeovertoes guy exercises... Now I can't bend my knees, what should I do?
Does it hurt when doing backwards walking. Body weight? Try Poliquin step up, with as much assistance needed for no pain. Slow going down then up (explosive if you can without pain). Try doing a couple sets with 1 minute each side as the reps. Hopefully this helps. What also might help is checking your diet. Make sure you are eating foods with lots of minerals, as in fruits and herb teas.
@@joelmaluf When I did first time it didn't hurt at all, but I could feel the little sounds of all muscles which never got worked out in my entire life, I could hear those little soft pops of muscle tear or whatever.. it was... I am 37, 6 feet, 231 pounds, I am assuming my weight also a big part in the play... I am planning to take supplements for minerals from Life Extension or boron specific, any recommendation on that would be awesome, thanks...
@@Ash-ku2rz the popping sounds are normal, as long as you don’t feel pain with it. I still hear my knee making noises, but that is fine. I don’t feel pain. And yea the weight is going to the main issue here. Here, message me on instagram @joelmaluf
You recommend once a day?
3 times a week is good, that's what I did.
Awesome man!
hi bro, did ur knee hurted when u tried to full bend it, because i have a coronary ligaments injury with the lateral meniscus and the only thing that causes me pain is full bending it
At first yea, but then as i kept training at a level where i didn't feel any pain and slowly progressed, the pain started to go away, and now i can fully bend, I recommend you start flossing, using flossing bands. and squating with assistance so you can train with no pain.
Have you had swelling and if you train with him or how he got away with it?
I do get swelling after I play basket ball, but very little after I work out. This exact work out with stretching is what I did for a year, now my training is a little different, with some other exercises, but these exercise helped me a lot
@@joelmaluf I mean, you had swelling while performing ben's exercises.
@@bluearcade164 at the very beginning when I tried to rush into weights and more difficult movements for my body to handle. But then with this workout, no. There is always a regression to each exercise for any one to do with no pain.
@@joelmaluf I do it with no pain but with swelling, is that bad? What do you think? And I'm sorry to bother you.
What was your pain location, was it jointline on medial (inner side)
medial I think
Hey! I am dealing with second level meniscus tear myself and I am on the journey of rehabilitation with exercises - I don‘t want to do the surgery either. I see you haven‘t posted a longer video in a while, do you plan to post an update on how well you are doing now, what other exercises have you incorporated into your routine and so on? Thank you for the great videos!
Hey, I'm sorry to hear, but you made the right decision, the body wants to heal itself. I have been incorporating the same exercises, with backwards walking/sledding as my go to exercise. Thank you and I hope this helps.
Did you tried it?
Thanks heaps I’ll give it a shot
Did this help you out?
@@Ashford97 yes only took 1 week and my knees were much better
@@antoniofilippone3788 you did it while your knee was torn?
What do you do when these exercises make it worse?
If you are talking about the pain, then there are regression exercises you can do. For example, use as much assistance as you need to where you don't feel any pain, or use less range of motion until you don't feel any pain and work your way to more range of motion. I would suggest that you check out @kneesovertoesguy, he has all the answers and examples.
I will be praying for you.
bruh i can walk straight, i can run, but when i am doing knees over toes, my knees is like giving out, its hard, what to do?
Hey, I would recommend you take it easy, start with backwards walking without pain (5-10) min a day, 3 times a week. And keep progressing till you can add weight. Tibialis raises with body weight and assistance if needed. KOT Calf Raise with body weight and assistance if needed. Poliquin and/or Peterson Step up, body weight assisted with no pain, until your muscles are strong enough. If you can't try just the eccentric part only until you build strength. Thank you for reaching out, I hope this helps. Have patience and with consistency you will achieve your goal.
Thanks for this video. Do you mind telling me how many times a week you did these exercises? Thanks again!
You're welcome. I did these 3 times a week for a couple months, then i started doing twice a week.
Awesome thank you so much for the reply!
Thanks for this video bro
Where’d you get your slant board?
I got it from amazon.
Exercise @ 5.18 is called a jefferson curl
yep. thank you
isn't slav squatting technically knee over toe? ::))
Yea, that position is very healthy to be in.
@@joelmaluf well, goodbye couch, hello slavness
@@SilverBullet93GT Good! 😁
Would you recommend starting on upper body first then progress to these excercises. I have a medial meniscus tear and i dont feel a lot of pain but times where i do but not to the point where i cant walk so nothing serious.
Hey! I would say start with 3 times a day full body workouts. Pick 4 exercises, 2 lower, 2 upper. The lower body exercise pick from this list, and for upper body do, pull-ups, push-ups, shoulder press or pike push-ups, and any others you do. Or if you already have an upper body plan just take those exercises. But follow that and let me know how it goes. And also warm up with backwards walking and finish with some stretches.
Hi, i have the same problem you had. Did you start with the full programm you describe in the video from day one? Or did you do less in the beginning? I did the workout (tib/calw raises, sled pull, patrick steps) today. My "damaged" knee doesnt hurt but it feels a bit strange and instable after the workout. Did you make similar experiences? thx!
Hi, I started with these same exercises, and the walking backwards, I started at a progression where I felt no pain or up to a 3 out of 10 for the exercises. I still got a little bit of swelling and felt pain some days, but I just kept switching things up and kept working at it. I started doing it 3 times a week for a couple months.
How long did it take you to fully heal?
@@SB-hn4ly it took ME 3 months to get to a state of no pain. The thing is, if your diet is off, and depending on how severe the tear or damage is, it won’t fully heal or it could take years to fully heal. What will happen is you will start to build strength around the knee and the muscles around the knee to combat the pain. I starting noticing results in the first week and by the first month my pain drastically decreased. But it will be different for everyone.
Did you get swelling in the knee the following day?
Yes, swelling is totally normal for a tear or injury. I still get swelling when I play basketball, but my recovery is super fast.
Same. Swelling after basketball with my anterior horn meniscus tear. Do you ice every after workout and bball?
@@dingerero na I don’t do anything of that, my recovery is very fast so by the time I get home I’m feeling good and the swelling isn’t nearly as bad as it was when I wasn’t doing any atg or knee over toe exercises. Also I started adding sledding, sledding backward with weights and sprinting forwards with weight, 10 minutes each. After a week of doing this, I’ve noticed that my swelling went down and my vertical has gone up. So I would really recommend doing that. I’m making a 30 day sledding transformation video right now.
Cool
Bro pls help me.. i have my running exam on Jan 10th.. now am on my 4th week after meniscus tear.. i can bend my left knee 90%.. probably 20 days left for my running exam.. pls help me wat should I do now for running without pain or reinjury.. only these workouts are enough for the 20 days bro.. pls reply
Hey, I would recommend you start walking backwards. If you can, take a sled and load it and do 10 minutes every day. I have a video on it, you can see what I use or you can walk backwards on treadmill not turned on or walk backwards up a hill. Stretches and also I posted another short video for no more knee pain.
Thanx nice video 🥰🇮🇳🙏😘
Thank you 🙏
No problem🤝👑
What kind of tear did you have
Meniscus
@@joelmaluf what type of meniscus tear did you have exactly?
So, in the description tou say you most likely had ITB pain which can mimic the dymptons of a meniscus tear, however in the title of the video you claim you had a meniscus tear 100% and recovered 😑.
I had pain and now I don’t, I still say I have a meniscus tear, that’s what the doctors told me, but it still could be that I had itb. All that matter is that I got pain free from these exercises and my diet. And that should be all that matters. I’m simply trying to help other people in my same position by sharing what helped me.
@@joelmaluf Yeah. I misinterpreted your words. My bad. Doing KOT ZERO myself to strengthen my knees.
@@rubenperezgarcia8137 yessir!
This is insane for a meniscus
I dislocated my knee 2 times and im doing kick box what do yoz suggest? Surgery?
I’d say do the atg program by Ben Patrick aka knees over toes guy. This video just shows some exercises. Check out his channel. I hope you can get better.
Yeah don’t kick .🦵
this guys parents have money money
For people reading this comment, absolutely none of these exercises will help the meniscus or pain from the meniscus. ACL/MCL sure...meniscus, no
Why do you say that
@@marioglez1553 the meniscus doesn’t heal itself. All of his exercises may very well work for ACL/MCL but if your meniscus is compromised you’re screwed. I know because I’ve had 3 meniscus surgeries on the same knee. It will never be the same it’s always weaker
@@928pcarthat’s you though everybody is different. Besides 3 surgeries on the same spot for the same problem doesnt sound right maybe talk to your doctor
My pain isn’t severe in fact over times it’s gotten less painful obviously I still feel a little pain but I haven’t actually done any therapy on it. I’m 23 years old ain’t no way I’m going to be doing surgery on my knee for something like this. All respects though
@928pcar I had a meniscus repair back in 2018 and my knee isn't the same either. How is your knee feeling now? Do you get stiffness or muscle spasms?
@@928pcarbullsh*t I have a meniscus tear, MRI confirmed, sustain 6 months ago. Waiting long time for X-ray appt, MRI appt, doctor results follow-up appt and now 6 mos later finally orthopedic surgeon appointment coming up. In that time without doing anything but rest and normal day to day light activity pain has consistently gotten better. I still haven’t even incorporated vitamins/supplements or specific meniscus pt exercises yet but still have seen this gradual improvement. Thus I call bs. The body is a remarkable thing that can heal itself if given the right nutrients, time, rest and exercise.
thanks
No problem.