Today's video covers rehab exercises for a degenerative meniscus tear, which is the most common type of meniscus tear we see in physical therapy. The meniscus is a C-shaped tissue between your femur (thigh bone) and your tibia (shin bone). Each knee has a medial (inner side) meniscus and a lateral (outer side) meniscus. The meniscus is composed of water, collagen, proteins and other cellular elements. 𝐖𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧 𝐨𝐟 𝐚 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬? The meniscus is a shock absorber that helps optimize force transmission across the knee and protects the cartilage on the end of our femur and tibia. The medial meniscus is also a secondary stabilizer to the ACL as it can prevent anterior translation (forward shifting) of the tibia. 𝐃𝐨𝐞𝐬 𝐭𝐡𝐞 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬 𝐡𝐚𝐯𝐞 𝐠𝐨𝐨𝐝 𝐡𝐞𝐚𝐥𝐢𝐧𝐠 𝐚𝐛𝐢𝐥𝐢𝐭𝐲? Tears in the outer 1/3 of the meniscus have healing potential because there is blood flow to that area. However, tears in the inner 2/3 generally do not heal well as a result of poor circulation. 𝐃𝐨 𝐚𝐥𝐥 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬 𝐭𝐞𝐚𝐫𝐬 𝐧𝐞𝐞𝐝 𝐬𝐮𝐫𝐠𝐞𝐫𝐲? No. All meniscus tears do not require surgery. Surgery is indicated if you have mechanical symptoms such as locking. Otherwise, you should try conservative management first. This includes NSAIDs (anti-inflammatories), physical therapy, and finally, injections. If you fail conservative therapy and do not have arthritis, you may then be a candidate for surgery. 𝐖𝐡𝐢𝐜𝐡 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐬𝐡𝐨𝐮𝐥𝐝 𝐈 𝐝𝐨? Exercises that encourage knee mobility, motor control and strength can help to reduce pain and improve function. *My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for meniscus tears. Click the link below to learn more about my book. amzn.to/49ZHgrm Reference: Noorduyn JCA, van de Graaf VA, Willigenburg NW, et al. Effect of Physical Therapy vs Arthroscopic Partial Meniscectomy in People With Degenerative Meniscal Tears: Five-Year Follow-up of the ESCAPE Randomized Clinical Trial. JAMA Netw Open. 2022;5(7):e2220394. Published 2022 Jul 1. pubmed.ncbi.nlm.nih.gov/35802374/
I hope the exercises help you! The meniscus program in my book is much more comprehensive, if you need another resource. Here is an Amazon link for my book. a.co/d/j8oJBiT
I’m not sure what damage that I have. It feels like a nail being driven into my knee when I run or climb stairs. I can walk for miles but as soon as I begin to jog it flairs up and I need to return to walking. I think the exercises you are demonstrating will be helpful regardless.
I would also recommend the exercises in my patellofemoral joint pain video. The patellofemoral joint is the joint behind the kneecap and is often aggravated with stair climbing and running. Here is a link for that video. ua-cam.com/video/bjHD-sYTFp4/v-deo.htmlsi=pL61L5n8PTaA18Sw My book has a more comprehensive program for this issue in the knee chapter. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/7ioJk5h
@RehabScience I see various discussions online lately, saying that the quads more often are overstrengthened. What are your thoughts on that and how can I tell if I need to do quad exercises or not? Thanks!
Sometimes, we do see people focusing too much on their quads and not enough on their hamstrings and calf, which also play an important role in supporting the knee joint. On the other hand, the quads are the most important stabilizer of the knee joint and many types of knee pain cause the quads to be inhibited. So, it's hard for me to say in your case without evaluating you. I would focus on building a balance program that targets the glutes, quads, hamstrings and calf muscles. If you need help with a more comprehensive meniscus rehab program, you can find one in the knee chapter in my book. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/8S3dz78
Welcome to your 40's! Onset of right knee pain was totally out of left field pain started in patellar tendon then stopped and turned into what feels like lateral and medial meniscus tears aka on both sides of the knee. Pain comes and goes but i always have a burning knee sensation thru out the day no noticeable swelling. Exercise helps but it's always back to square one in the mornings with moderate pain and stiffness. Compression sleeve seems to be best bet keep things aligned lessens discomfort while walking. The strain of me shifting all my weight to my good knee is causing it to also start to ache a bit. Im 150 ponds exercise moderately daily no knee torque's or blunt trauma that i was aware of. It's a mystery to me how it started. Wish me luck im going to need it. Tnx for the tips will try to strengthen muscles around bad knee to give it better support. One question i do have is should i wear compression sleeve while trying to rehab the knee with exercise? Does it matter or effect recovery time?
Thank you for the video! Does rehab help the mechanical symptom such as locking aswell ? Its been a year since I had medial meniscus of posterior horn grade 2 degeneration. I did RICE, exercise for 6 months but still locking during sport activities, then I can’t move cos it is so painful and swelling after..
My knees hurt when i go up the stairs and when I do squats. I do most of these exercises, but I didn't know about the heel slide. I've never had a knee injury or an mri. Is it okay to exercise one leg more than another if you know that leg is weaker? I typically use my right leg to get up off the floor, so now I'm trying to use my left leg more. I think it makes sense. Thanks ❤😊
Those activities are commonly associated with anterior (front) knee pain. You might find the other exercises in my video below to help helpful. Yes, it is OK to put more focus into the weaker leg. ua-cam.com/video/Xi8g08o2Xv4/v-deo.htmlsi=sSjWGDceu_JBlDSk
@@RehabScience yep, you're right! I just watched the video a couple times. Those exercises look hard,, lol,, but i' ll try. I don't own a band or step though. You're a good balancer!
Yes, these are usually safe for most meniscus injuries. However, if one of them causes pain, then you may need to modify or eliminate from your program.
Please I’m having an undiagnosed knee buckling with no pain due to the fact that I have been practicing rehabilitation exercises. Please can you help me with the needful exercises for me so that my knee can stop buckling.
Thx for replying Tom Complex as I have glute tendinopathy both sides along with meniscus tear both sides Can I do banded glute exercises say 5 days after cortisone injection....I have a lot going on & realistically will a personal trainer be able to help with both
Hi Tom, do you have any books/info on hips. I have a client that has very limited internal and external rotation on the right hip. The left hip is normal. Thanks!
Hi Tom I have your book my mri shows horizontal medial menicus tear posterior and cyst should I see a knee surgeon or work with a personal trainer I have good mobility doing your exercises but as I have glute tendinopathy also will these compress that and make it worse Cortisone injection in all have done nothing
Hello, thank you for buying a copy of my book! In the majority of cases, unless the person is a young athlete or has a meniscus tear that is blocking their knee range of motion, the research recommends that surgery be avoided when possible. Meniscus tear surgery (meniscectomy) has been shown to lead to the early development of osteoarthritis in the knee joint, which is why we try to avoid surgery. I would try to work on building strength and neuromuscular control with the exercises in the knee instability program in my book and by working with a personal trainer. The meniscus exercises in this video should not make your gluteal tendinopathy worse. The only thing is to be careful not to lie on your painful hip when doing the third exercise (sidelying hip abduction) in this video. If your gluteal tendinopathy and meniscus tear are on opposite sides of your body, you may have to skip that exercise. If the tendinopathy and meniscus tear are on the same side of your body, then that exercise should be fine and would actually be recommended for gluteal tendinopathy. I hope that makes sense!
Yes, adding mobility exercises can help reduce pain and soreness as long as you don’t push into pain. If you are extremely sore, I would start with the first exercise in this video and start the others once your soreness starts to reduce.
It depends on which country you go to school in. In the United States, you must complete a bachelors degree that includes certain science prerequisite courses. Then you complete a three-year doctorate in physical therapy.
Can you please help me out, from my right leg i m unable to do lunges, and from same leg i m not able to do leg extention even 5 kg i cant lift... Please revert...
Today's video covers rehab exercises for a degenerative meniscus tear, which is the most common type of meniscus tear we see in physical therapy. The meniscus is a C-shaped tissue between your femur (thigh bone) and your tibia (shin bone). Each knee has a medial (inner side) meniscus and a lateral (outer side) meniscus. The meniscus is composed of water, collagen, proteins and other cellular elements.
𝐖𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧 𝐨𝐟 𝐚 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬? The meniscus is a shock absorber that helps optimize force transmission across the knee and protects the cartilage on the end of our femur and tibia. The medial meniscus is also a secondary stabilizer to the ACL as it can prevent anterior translation (forward shifting) of the tibia.
𝐃𝐨𝐞𝐬 𝐭𝐡𝐞 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬 𝐡𝐚𝐯𝐞 𝐠𝐨𝐨𝐝 𝐡𝐞𝐚𝐥𝐢𝐧𝐠 𝐚𝐛𝐢𝐥𝐢𝐭𝐲? Tears in the outer 1/3 of the meniscus have healing potential because there is blood flow to that area. However, tears in the inner 2/3 generally do not heal well as a result of poor circulation.
𝐃𝐨 𝐚𝐥𝐥 𝐦𝐞𝐧𝐢𝐬𝐜𝐮𝐬 𝐭𝐞𝐚𝐫𝐬 𝐧𝐞𝐞𝐝 𝐬𝐮𝐫𝐠𝐞𝐫𝐲? No. All meniscus tears do not require surgery. Surgery is indicated if you have mechanical symptoms such as locking. Otherwise, you should try conservative management first. This includes NSAIDs (anti-inflammatories), physical therapy, and finally, injections. If you fail conservative therapy and do not have arthritis, you may then be a candidate for surgery.
𝐖𝐡𝐢𝐜𝐡 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐬𝐡𝐨𝐮𝐥𝐝 𝐈 𝐝𝐨? Exercises that encourage knee mobility, motor control and strength can help to reduce pain and improve function.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for meniscus tears. Click the link below to learn more about my book. amzn.to/49ZHgrm
Reference:
Noorduyn JCA, van de Graaf VA, Willigenburg NW, et al. Effect of Physical Therapy vs Arthroscopic Partial Meniscectomy in People With Degenerative Meniscal Tears: Five-Year Follow-up of the ESCAPE Randomized Clinical Trial. JAMA Netw Open. 2022;5(7):e2220394. Published 2022 Jul 1. pubmed.ncbi.nlm.nih.gov/35802374/
You saved me from a golf elbow few month ago and I comeback naturally to you after hurt my knee during a run.
I like how you are straight to the point, but you explain thoroughly. Thank you!!
Thank you for the feedback! I was worried that I was talking too much in this one. Haha!
Thanks! Blessed to have found you
You’re welcome!
I've had issues with my medial meniscus in both knees the last few years. Thanks so much!
I hope the exercises help you! The meniscus program in my book is much more comprehensive, if you need another resource. Here is an Amazon link for my book. a.co/d/j8oJBiT
Thank you for sharing your knowledge!
My pleasure!
I’m going to try these! Thank you
I hope they help you!
Thank you for sharing new information
My pleasure!
I’m not sure what damage that I have. It feels like a nail being driven into my knee when I run or climb stairs. I can walk for miles but as soon as I begin to jog it flairs up and I need to return to walking. I think the exercises you are demonstrating will be helpful regardless.
I would also recommend the exercises in my patellofemoral joint pain video. The patellofemoral joint is the joint behind the kneecap and is often aggravated with stair climbing and running. Here is a link for that video.
ua-cam.com/video/bjHD-sYTFp4/v-deo.htmlsi=pL61L5n8PTaA18Sw
My book has a more comprehensive program for this issue in the knee chapter. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/7ioJk5h
@RehabScience I see various discussions online lately, saying that the quads more often are overstrengthened. What are your thoughts on that and how can I tell if I need to do quad exercises or not? Thanks!
Sometimes, we do see people focusing too much on their quads and not enough on their hamstrings and calf, which also play an important role in supporting the knee joint. On the other hand, the quads are the most important stabilizer of the knee joint and many types of knee pain cause the quads to be inhibited. So, it's hard for me to say in your case without evaluating you. I would focus on building a balance program that targets the glutes, quads, hamstrings and calf muscles.
If you need help with a more comprehensive meniscus rehab program, you can find one in the knee chapter in my book. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/8S3dz78
@@RehabScience Thank you!
Welcome to your 40's! Onset of right knee pain was totally out of left field pain started in patellar tendon then stopped and turned into what feels like lateral and medial meniscus tears aka on both sides of the knee. Pain comes and goes but i always have a burning knee sensation thru out the day no noticeable swelling. Exercise helps but it's always back to square one in the mornings with moderate pain and stiffness. Compression sleeve seems to be best bet keep things aligned lessens discomfort while walking. The strain of me shifting all my weight to my good knee is causing it to also start to ache a bit. Im 150 ponds exercise moderately daily no knee torque's or blunt trauma that i was aware of. It's a mystery to me how it started. Wish me luck im going to need it. Tnx for the tips will try to strengthen muscles around bad knee to give it better support. One question i do have is should i wear compression sleeve while trying to rehab the knee with exercise? Does it matter or effect recovery time?
لطفا به زبان فارسی توضيح داده شود سپاس
Thank you for the video!
Does rehab help the mechanical symptom such as locking aswell ? Its been a year since I had medial meniscus of posterior horn grade 2 degeneration. I did RICE, exercise for 6 months but still locking during sport activities, then I can’t move cos it is so painful and swelling after..
My knees hurt when i go up the stairs and when I do squats. I do most of these exercises, but I didn't know about the heel slide. I've never had a knee injury or an mri.
Is it okay to exercise one leg more than another if you know that leg is weaker? I typically use my right leg to get up off the floor, so now I'm trying to use my left leg more. I think it makes sense. Thanks ❤😊
Those activities are commonly associated with anterior (front) knee pain. You might find the other exercises in my video below to help helpful. Yes, it is OK to put more focus into the weaker leg.
ua-cam.com/video/Xi8g08o2Xv4/v-deo.htmlsi=sSjWGDceu_JBlDSk
@@RehabScience yep, you're right! I just watched the video a couple times. Those exercises look hard,, lol,, but i' ll try. I don't own a band or step though. You're a good balancer!
Thanks a lot, does this exercises safe for lateral meniscus tear or it only for degenerative tear?
Yes, these are usually safe for most meniscus injuries. However, if one of them causes pain, then you may need to modify or eliminate from your program.
Спасибо Вам! У меня проблемы с менисками 😢
You’re welcome!
Please I’m having an undiagnosed knee buckling with no pain due to the fact that I have been practicing rehabilitation exercises. Please can you help me with the needful exercises for me so that my knee can stop buckling.
Thx for replying Tom
Complex as I have glute tendinopathy both sides along with meniscus tear both sides
Can I do banded glute exercises say 5 days after cortisone injection....I have a lot going on & realistically will a personal trainer be able to help with both
Hi Tom, do you have any books/info on hips. I have a client that has very limited internal and external rotation on the right hip. The left hip is normal. Thanks!
مفید بود
👍👍
Hi Tom I have your book my mri shows horizontal medial menicus tear posterior and cyst should I see a knee surgeon or work with a personal trainer
I have good mobility doing your exercises but as I have glute tendinopathy also will these compress that and make it worse
Cortisone injection in all have done nothing
Hello, thank you for buying a copy of my book! In the majority of cases, unless the person is a young athlete or has a meniscus tear that is blocking their knee range of motion, the research recommends that surgery be avoided when possible. Meniscus tear surgery (meniscectomy) has been shown to lead to the early development of osteoarthritis in the knee joint, which is why we try to avoid surgery. I would try to work on building strength and neuromuscular control with the exercises in the knee instability program in my book and by working with a personal trainer.
The meniscus exercises in this video should not make your gluteal tendinopathy worse. The only thing is to be careful not to lie on your painful hip when doing the third exercise (sidelying hip abduction) in this video. If your gluteal tendinopathy and meniscus tear are on opposite sides of your body, you may have to skip that exercise. If the tendinopathy and meniscus tear are on the same side of your body, then that exercise should be fine and would actually be recommended for gluteal tendinopathy. I hope that makes sense!
I need your help brother please reply
Should you still exercise with soreness and tight muscles
Yes, adding mobility exercises can help reduce pain and soreness as long as you don’t push into pain. If you are extremely sore, I would start with the first exercise in this video and start the others once your soreness starts to reduce.
Hey Dr. Tom Walters how do I begin to become a physical therapist? How did you start?
It depends on which country you go to school in. In the United States, you must complete a bachelors degree that includes certain science prerequisite courses. Then you complete a three-year doctorate in physical therapy.
Can you please help me out, from my right leg i m unable to do lunges, and from same leg i m not able to do leg extention even 5 kg i cant lift... Please revert...
How to get a book....
Hlo sir.
I want to do 6 month internship under you in your rehab centre
I am from india i will mange every cost
Plz help me