The 3 Best Exercises for Meniscus Tear Rehab
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- Опубліковано 28 лис 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 3 exercises that can help to heal a meniscus tear! Discover what they are so you can include them in your own meniscus injury rehab.
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.u...
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If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.u...
I tore my medial meniscus in July 22. I didn’t realise I tore my meniscus until I had a scan in April 2023. I decided not to have an operation and had the PRP injection treatment a series of 3 injections. This didn’t really help and the 2nd injection was very painful.
I have been using these particular exercises for 4 weeks. I can’t believe how much stronger my knee feels in 4 weeks. I went for a 4 mile walk and am able to squat 5 times without knee support. I carry out these exercises every other day.
50 leg lifts each leg
Calf stretches each leg 30 seconds each leg
Side leg lifts 50 each leg
For both front and side leg lifts I do 20 lifts then 15 lifts then 10 lifts then 5 lifts
These exercises are really simple and have worked for me so I thought I would share, I’m 53 years old and the knee injury had really affected my mobility. I’m very thankful for this video!😊
Your comment &, the video fill my heart with hope due to the same condition in my knee. My knee is diagnosed also with meniscus & ligament tears. The doctors have suggested PRP injection but I'm doubtful about the result.that"'s why I started to seek out the same experiences. Your comment was so persuasive to follow the exercises. Thanks & wishing healthy life🌺
@@somayemorabbi4590 wishing you all the best. Let me know how you get on.
what type of scan did you ended up getting?
Good for you! I had the surgery 20 years ago and I’m regretting it. I should have done the exercises.
The PRP didn't work anything?
I’m nearly 70. A few months ago I stubbed my foot against a curb and tumbled face down on the pavement. It was quite a spill resulting in a black eye, a swollen lip and other minor scrapes. My knees have been bothering me since then so much that my doctor ordered and MRI. It turns out that I have a torn meniscus of the right knee. Thank you for your video especially showing the model of the knee joint and the meniscus.❤❤❤
Hows your recovery going? It's been two and half month now. It very very very painful and effected my mobility very badly
Is it working for you
Went to a physician a couple of days ago. Horizontal meniscus tear. He had me doing seated lunges, Weighted (!) half squads and even put me on a step machine. After I asked him if squats were damaging or nog to a torn meniscus, he started disputing with me in front of others in his cabinet. Started using medical terms with the clear intent to humiliate me. When he then suggested fully extended leg presses I declined. Horrible experience.
Excellent video, Will. Thank you for the great information , and the fact you explain things so concisely is a bonus for. we older folk. Keep up the great work!
I had discoid meniscus by birth and at the age of 35 I had meniscus tear while playing badminton. I couldn’t walk for 2 months . Took shoulder support of my wife to use restrooms and bathroom. I tried ayurvedic medicines , allopathy , therapies , and what not but everything was in vein and all this while for 6 months I took crutch support to go office , didn’t had lift at home neither in office which was very painful as my office and home both were on 2nd floor. I had grade 2 meniscus tear and after consultation with 3 different doctors they all advised to go for arthroscopic surgery ( partial menisectomy) my knee was injured in Nov’22 and I finally got admitted in hospital on 1st March 2023 for surgery and it’s exactly 10 months , I can walk now at least without any support of crutches but I still have below problems
1. Pain inside my knee where the partial menisectomy was done
2. Unable to walkthrough high staircase
3. Most Importantly unable to raise / lift my right leg ( affected leg) while sitting on chair
4. Unable to run / brisk walking ( I can only walk)
5. My right leg has become very weak inspite doing regular walk , and few exercises like keeping one leg on brick and touching ground with another feet
6. My thigh muscles ( above knee) are less , meaning it looks thinner compare to my left leg thigh muscle
I have given up and somewhere it disturbs me whole day thinking when my leg would become alright , when I’ll also start running like others , honestly this has built more stress in my life. I can’t think anything beyond this . I do not know what should I do to improve my leg strength, thigh strength
i feel the same ,i cant run, cant do exercise nothing ,cant dance
I'm really sorry to hear about your struggle. I feel the same and so can really understand how tedious it is living like this. Have you tried to see a physical therapist? Often they can be more helpful than a doctor for rehabilitation after an injury, since a lot of what we have in our power is to improve our muscle strength so that the knee is better supported. I hope things have improved since you made the comment, but if not, please try that if you can. If it helps, there are many people struggling in the same way, so you're not alone either.
Sorry to read about your problem. I had knee surgery, open surgery 40 years ago. It was a disaster. I had been ok all along - not being an athlete, but recently I had gout on both my knees. It is a bad case, cannot move much for 12 weeks now. And as a consequence my meniscus started to hurt bad. I was thinking of surgery, but it was awful last time, so I’m not wanting to think of it. I’m gonna try these exercises.
I will pray for you....hang in there!!! I have same thing
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I think you must be a very kind man to be so motivated and upload what is obviously very valuable content for many, many persons unable to visit your premises where you help folk with their aches and pains. I appreciate your content, good fortune and happy circumstance attend you and yours - kind regards from Melbourne, Australia
Great video - thank you for sharing. - After dislocating my knee and having 2 operations to repair tear it still causes me a lot of trouble so going to be doing these every day now
Great info! Tore mine a few years back in my late 50’s and they removed the tear. But it is acting up now in my 60’s. Thank you for these!
Thank you for this. I believe a tear is what I have. I was first told Bakers cyst at urgent care, given a cortisone shot at a follow up orthopedic visit, went to ER still in pain to rule out a blood clot. No MRI at all. 2 months later and I still experience varying levels of pain. I am through with the doctor visits and will try these exercises!
Thanks to your advice, unbelievably I was doing two exercises in my yoga workouts that were what you recommended not to do. I also quit running on the jogging machine and walk. My knee hurts but not when I walk or swim, but even at swimming, it hurts my knee when I do the butterfly but not the crawl. Lastly, if you ask a yoga instructor what to do about any problem, the first thing they will ask you is if you have visualized the problem getting better. I visualize every day as well...
Ur vedio gives hope for recovery !!!My surgeon advised stitching my tear by pin hole surgery !!!!Thanks Doctor !!!🎉🎉❤❤
💖 Strengthen
(1)4:22 quadriceps (using elastic band)
(2) 4:50 glutes (using elastic band),
(3) 7:15 calf stretches 8:15
He didn’t say how many repetitions should we make on each a day. So we can set up goal to get out of pain.
Thanks Dr. I am suffering from knee artritis, I will try the above exercises.👍
Thank you so much I was diagnosed with oposo arthritis and Meniscus
So grateful for these exercises they have really helped my knee problem.
Skip to 3:05 for the exercises 😎
Thank you
Thanks
I’m glad I found you. I will be doing the exercises for my meniscus tear and hope it will relieve some of the pain. Thank you.
How is your recovery going?
Thanks HT Physiotherapist for the video. Will share with my family and friends.
very well demonstrated exercise.clearly explained.thankyou.
Thanks for these exercises. Ive a suapected meniscus injury after a skiing incident where my knee twisted, awaiting MRI. My calf of injured leg has been very painful where ive been walking funny due to the pain. The cakf stretch provided great relief. Will keep these up daily
How are you? And hows this excercise effect to your meniscus?
Actual video starts from 03:20
Thank you so much for the meniscus tear video excersise it does help me a lot for my left knee meniscus tear. Thank you again ..God Bless you for sharing your experience for the people who need it most
Hi hows your recovery going. It's been two and half months now. Its very very very painful. My doctor suggested me orthoscopy but I wanna go to rehab first. I'm not consistent in my exercises as it's very very painful. Now I will be more consistent. Plz pray for me as my wedding is scheduled in next 2 months 😢 I don't want my in laws take my injury as my disability
Great video many thanks I will try the exercisers 🙏🙏🙏🙏
Great video, very helpful clear and concise.👌🏻 I’ve had knee pain since training for London Marathon. I felt the knee ‘give way’ at the end of my 20 mile training run and it hasn’t been right since. Lots of cracking in the knee and a dull ache below the knee cap. I had to wear a support sleeve to run the marathon. I don’t know what’s wrong. I’m almost 52. Thanks 🙏🏻
Great exercises. I like them specially cause I have tendinitis and gout. Most physio guys give tough impossible exercises. Thx a lot
I really like your info. It really clicked for me with your video on 10 exercises to avoid. It made perfect sense and I wish it was explained to me when I initially had my meniscus tear years ago.
Good advice i will try these exercises
Thank you! Had my knee repaired about 17 years ago. The same pain is back. Going to do these to help.
Bravo for all you videos on meniscus issues.
THANK YOU so much for your amazing videos !!
Wonderful information thank you
Many thanks for the guidance . So helpful and informative 👏
just got diagnosed with a tear and hoping these exercises will help so that I don't need surgery....
Exercises start @ 3:40.
Great video!
First i tore the ACL 19 years ago now! The meniscus!
Sorry to hear that, hope it improves for you soon!
OUCH😢
Glad I found this for complete meniscus tear will be doing these exercises
Excellent practical tips. Thanks so much 🙏🙏
Will, I can’t thank you enough for these videos. I had a bad bucket handle tear about 10 years ago and get a bad tearing episode about every couple of years - the most recent being yesterday.
My knees naturally over-extend. When I’m healing from an acute tear I find it hard to straighten the injured leg when my foot hits the ground - so I walk on a bent leg. Is there an exercise or stretch to help straighten it out?
Did you have your bucket handle tear repaired, or has it healed on its own each time? I was just diagnosed with a bucket handle tear and I’m trying to decide how to proceed. Your answer is appreciated. Thanks.
Loved the exercises..will definitely try out and report back.
Update pls?
These 3steps exercises are very very effective,along with this i have done the ankle strength n the knee pain exercises.those steps are very helpful n effective . Thank you very much 🙏🏻 . GOD BLESS YOU
How long after tearing my meniscus can I start exercising?
Hello there... This 60 year old thanks you for posting on this topic.
I am receiving treatment from a physiotherapist....though we are divided by a foreign language. My question to you is how do I stretch my hamstring without overstraightening the knee? It seems to me that if I don't lock my knee I can't feel any stretching in the back of my thigh/knee. Your thoughts would be most welcome.....Cheers
Thank you, Physical Therapists are our saviors!
Great tips!!! Thank you for the demonstrations !
Can a bucket handle meniscus tear heal naturally, or does it require surgery? Thank you for your reply.
How many days need to do this.
I did MRI scan my meniscus has tared
Dr. Told me key hole surgery.
Please suggest how many days I need to this excesice
You said in another video not to straighten the leg if you have a meniscus tear. How can any of these be done w/out straightening the leg?
Tore mine 2 days ago, I’ll start the exercise in 2-3days and make an update about my journey
I'm wishing you all the best in your recovery!
When I put weight on my right knee, the clicking sensation happens and I feel little discomfort as well as instability in knee. If I walk without giving attention to this clicking and discomfort, knee starts paining for few days. Clicking increases if I wear shoes. This has been for 3-4 months, Did MRI and meniscus tear was detected. I am doing knee strengthening exercises as suggested by doctor. Sometime that clicking stops and I can say it’s improving but again it start clicking after some time.
Don’t know if my knee is improving or not.
Can a pregnant women do these exercises for grade 2 meniscus tear in knee?
I'm 65, currently dealing with a torn miniscus and damaged cartilage. I'm hoping these exercises provide some relief. Got anything especially for cartilage recovery?
Hi there - I'm sorry to hear about your torn meniscus - I have the following videos which may be of interest!
ua-cam.com/video/lCojvuCzqyY/v-deo.html
ua-cam.com/video/G9g4w9ayqtA/v-deo.html
ua-cam.com/video/BTqv23DFCgI/v-deo.html
Will! Thanks for generously sharing this important and helpful information and exercise! My orthopedic doc said I have a "bruised meniscus." It is slow to heal, and soreness seems to come back inside right knee. I love to golf two or three times a week. That twisting may be keeping the knee from healing up properly. Wondering if I do the exercises and take a month off if the knee can come back? Or should I give up golfing? Horrors!. Thanks again!
I must tried it now. Thanks you so much.
If I'm having surgery for a torn meniscus, will these exercises damage or help before surgery in a month?
Thanks a lot. The calf stretch is causing too much pain atm as my tear is still too sore to extend my leg. Will leave for now.
im eager to try these exercises as upon all my research ive been doing points to damage to my miniscus, im still waiting on feedback from the doctor, but i need to restore my leg fast as possible, i have degenerative bone disease and arthritus, i have a lower back mechanical issue i was born with where my vertabraes that are fused together pop out when i throw my back out, i can NOT throw my back out with my leg like this, it will not be good, i dont know if my leg needs surgery, but i force myself to limp around as much as possible to force my leg back to normal, i will try these exercises you shown but it painful just to watch let alone do them, im going to subscribe and ty for the information, how long does it usually take to restore from miniscus damage? i know ill have to be more careful but after all physio will it ever be close to how it used to be before the damage?
Is cycling and cross cycling good for strengthening muscles post meniscus repair i had surgery but cycling gives me pain please reply
my knee got twisted so after that my leg muscles and around my knee muscles started twitching a lot I need to know why any help please and it is swelled.
Thank u from Melbourne
You're welcome!
Thank you so much for this video! I watched the other one you made for which exercises not to do as well, very informative! Quick question, is doing the elliptical ok, or no as it would extend the affected knee too much? As a follow up, If it is safe, can you push it too much by using the elliptical for too long (about an hour, for example)? Thank you!!
Tore my meniscus 3 months ago. I'm doing all I can and finding your videos so encouraging and you are so good at explaining. I cannot get rid of the swelling and still icing 3 months later. Please what can I do.
Try cortisone shots...go to a specialist...it helped me
@@frankesposito2182I heard those things are not very recomendable as they can cause damage to tendons or even cause hypertension on the long run. Besides they only help with swelling and may take the pain momentarily but the problem won’t disappear
I have bilateral osteoarthritis and a tear in my right knee. What combo of exercises would you recommend? Been following you for awhile now and have been focused on glutes mostly. Thanks
Exercises begin at 3:05
How do progress from those to advanced stage
Hi !! I have radial meniscus tear do I need to have surgery or rehabilitation will help as I have minimal pain
Any suggestions for a firm, comfortable surface outside a PT office? Thank you!
Thanks for the useful advices.👍👍👍👍👍
Does physical therapy seal torn meniscus?
Hi! Thanks for your video. I’ve had a tear a couple years now from following a video for trampoline exercise which involved a twisting move - that did it in an instant. I have found that doing the strange walk up and down the stairs very helpful to prevent pain. In Professional opinion, is that a good idea?
For years my calf stretch exercise, in addition to the one you show, was to stand on a stair step with the balls of my feet, with the heels and half the arch off the step, and allow the heels to sink down. Not bounce or force anything, just a slow stretch. Also good for the Achilles tendon, which so many people fail to stretch and then find they have torn it. I assume you would be okay with this stretch on a step.
My pain doesn’t trigger while running walking squatting n lunging except for twisting movement
What should i do??
Hi Will,
Two weeks since my tear, is it safe to try these at this stage, or should I wait for all swelling to disappear. Thank you
For signal 2 meniscus injury and sprain and edama of ACL, locking knee in any exercise is forbidden? For example in exercise 1, lifting leg should be doing without completely locking knee! or in any workout like plank or push ups, we should avoid of locking knee? I am a little confused about it, i will appreciate you guide me. and is there any limitations for walking or climbing down and up from stairs?
Very interesting video Sir. Can we climb stares if we have meniscus tear?
No your leg will fall off.
@@crimsonpirate1710😂😂😂
Yea, I do it 🗣️
Only if death stares 💀
@@crimsonpirate1710 my shit healed, cause I’m active with it, just don’t play any sports for at least 3 weeks
I struggle to feel the stretch with the calf stretch as due to my injury I cannot fully straighten my knee… any other calf stretch or tips on doing this without being able to fully straighten my knee due to meniscus tear. Thank you Will.
Brilliant. Thank you gorgeous Will!! x x
Thanks, Will.
About how many weeks after a small meniscus tear, would you have your patients drop from a step?
Depends on a lot of factors including general mobility and strength!
Are nordic and reverse nodics good for miniscus tear? I get the feeling reverse nordic is not.
I was told I needed to do glute strengthening exercises and not to focus on thigh exercises. I’m confused.
I was told about glutes, also. I am going to work both glutes and thighs, as I believe both muscles will take the pressure off my knees.
I have had meniscus tear for an year now i have done physio for few months but it keeps coming back when i end up straining leg like stand for long or sudden accidental twist or a squat or something.. will it ever heal completely or surgery is the better option? Please advice if somebody has gone through this
Thank you
I like this video because it is straight to the point!
Thank you!
Excellent Excellent sir kub valo lagcha many many thanks sir❤❤❤❤🙏🙏🙏🙏🌹🌹
You're welcome!
I had ACL TEAR and Miniscule tear 5 months back and going thru physio. I am able to walk a little bit . But unable to fold my leg 90 degree while in am on my back due to excess fat on thigh. What can I do to improve my leg to fold 90 degree
Mr. Will should I do these exercises every day?
Great channel
Thank you! I have a complex medial tear and am trying to avoid surgery
Same here man how u feeling and did u had surgery?
Same here
@@beingabbas5873how about you brother did u also done surgery now fine or not?
Hi i watched ur vedios which r very useful m valuable I hv ACL and Minicus tear grade 2. I am suffering since last 3years now it has twist again n again plz suggest what should i do
thanks
I have Achilles tendinitis and now I suspect I have a meniscus tear on my left knee. How do I these exercises when I have multiple injuries?
How are you doing now?
Have you fully recovered?
Is it possible to reposition the camera in order to see the whole posture? Thanks.
Great information! Thank you
Question, the first exercise -is that not working the hip flexor most.
Thank you for looking out for us over 50s ❤
How long does a meniscus tear heal?
14hrs 36secs
I been waiting more than 3 months i still have pain. I think maybe about a year. 🥺. I can not play soccer anymore 😮💨😟😞 not for a long time.
They don't
@@newts1964 ......so if they don't heal, what is going happen to the knee and its future? Will the pain go away or you would have to live with that pain forever?
Good information.
Really appreciated
:)
Been 2 months with a suspected meniscus tear after a soccer accident. Can run without any pain but can’t bent fully and still don’t know when or if ill be able to return play someday 😢
Brother, exact thing happened to me. 2 months ago I injured my medical Meniscus. I do have good ROM but knee gives out popping sound on squatting. It will be tempting to jump back to football but rest will prevent reinjury. Wishing you a faster recovery!
@@sathishp3180are u from India , i have the same meniscus tear in right knee can u suggest some good exercise for this
I can’t bend but it’s because of all the fluid in my knee from the tear
How do you feel now after another 5 months ? You worried me I just injured my self, I thought 6 weeks rest will be enough to fully recover
@@surya41305bhai ab kaise ho ?
Exercise se thik ho gya kya ???😮😢
Very useful advices.
I have bucket handle tear on lateral meniscus of right knee. So, are these also useful for my problem?
And can I start with strenghtening quads excercise with a little lateral synovial swelling ?
Very useful…thank you