5 Exercises to Fix the ROOT CAUSE of a Torn Meniscus (NEW Research) 

Exercises and video highlights: 01:18 - Meniscus tear signs 02:45 - Do you need surgery? 03:30 - Recent studies on knee/meniscus surgery 05:30 - How do you manage an acute meniscus tear? 08:10 - Root causes 09:23 - ASMR: Posteromedial knee 11:37 - Extended Knee Ankle Fl-Ex 14:50 - 4-Way MTP Slide 17:20 - Prone Knee Flexion ERE 20:20 - Reverse Lunge & Twist 22:20 - Next Steps

I can only say thanks so much for this. I did these exercises for 15 days over the course of a month and it pretty much cured my meniscus injury and my knee has not lot locked once since. Your style is understated with no ego (unlike so many other youtubers) and you are clearly very knowledgeable. The exercises are unique in many ways and very well thought out. You are my go-to for body conditioning now. Thanks again!

I tore my meniscus 2 weeks ago. Been in pain ever since. These exercises gave me instant relief with some of the pain. Thank you!

I had a huge bakers cyst extending into my calf. I have a torn meniscus. I’m 75 years old been athletic all my life. Dr called it degenerative. Slight arthritis. I’ve been suffering with this knee 4 months. The only way I can walk comfortably is to not bend my knee at all. I’m still using ice after all of this time. I am just without guidance and have no idea how to proceed except to get surgery. I’m going to try these exercises. My life is going down the tubes. As a cyclist I have a hard time understanding how my VMO could have disappeared

I’ve been following these exercises for a couple of months now for my torn meniscus and can confirm they are helpful. I’m not 100%, but my knee is feeling stronger. Thank you!

You two are the best. I'm 69 and a former long distance runner, so many of my friends have had"A" surgery that has not been effective. I have had tremendous results over the years with my own at home PT thanks to you and other Utube PTs. Thank you. Dr.B your honesty is greatly appreciated.

I can't thank you enough! My knee has fully healed from doing these exercises. I was getting nowhere watching other RU-vid videos, and then your video popped up. This is a godsend. You saved me hundreds of dollars in physiotherapy! Thank you so much! 💓 💗

Thank you for this video. I am a 64 year old hockey player who suffered my first ever knee injury in Nov 2023. Torn meniscus and strained ACL/ MCL. Still rehabbing. Thankful for your videos.

I'm in pain watching this and is in tears listening to his explanation The information is very helpful and acknowledged the fact that surgery doesn't permanently solve the problem for everyone Wow I wish I could see this surgeon

Excellent information and demos. I’m a 52 yo weightlifter and tore my medial meniscus while running. It’s been 7 months of improvement and re-aggravation rollercoaster. I can’t wait to try these exercises- they make so much sense.🙏🏼

This is not just one of the best videos on injuries that I've ever seen on RU-vid, it's one of the best videos ever period. I recommend to anyone dealing with this injury to not skip any part of it....this vid goes over many important topics that we might be dealing with. I will post how I am progressing in a few weeks here. I just tore my meniscus this past weekend.....hoping for a quick recovery. Aren't we all?

Absolutely the best channel on these orthopedic issues! Excellent breakdown of the reasons, research, and help!

You guys are lifesavers!!!! I completely tore my acl and doctor said I didn’t need a replacement unless I wanted to get into lateral sports. Which I am active but my age I’m preferring to not have surgery to repairs acl!! This helped a ton

Great video! I have had pain at the medial posterior joint line in near full flexion of the knee. It was particularly noticeable when I would activate the hamstring at the beginning of a stroke on a row machine. And it was EXACTLY where Doc pointed out the fibrosis spot. I do not recall an acute injury BUT I am hyper mobile and my knee can sometimes slide out of joint and back doing “random” activities - like getting in and out of the car. Anyway - I have an ortho who thinks I have a torn meniscus. I am DEFINITELY going to be doing these exercises in addition to my PT. THANKS Doc and Coach! Disclosure - I am an MD.

I'm watching this with a painful knee 😢

I did the exercises this morning and my pain has decreased like 70%. I don't have swelling or meniscus tear according to your test you provided in the video, but I have this pain in my right knee on and off for years. Especially after physical work or exercise. I went to doctors for many times, but none of my visits could help to relieve my pain. Who knew a RU-vid video could help me to fix my pain? Internet is surely an amazing thing. Sir, I want to thank you for this video. It helped me a lot and gave me joy of a painless knee. May god bless you. I will keep doing these exercises and update here.

Great video.Thank you so much 🙏 .Weak glutes are also often a primary contributing factor in causing knee problems and these cartilage tears

Wish I‘d watched this before I had surgery. Only had occasional pain when hiking and only when going down steep slopes, but after retiring I wanted it treated so I could do more hiking. MRI showed degenerative damage and doctor immediately recommended surgery. Now two years later with constant pain and discomfort that has only occurred since the operation I‘m facing either a knee replacement or another investigatory operation. So upsetting.

I wish I have seen this video before I decided to go for meniscus lateral tear advised by a Dr last year. Today my knee struggle to climb stairs on it's own without support from the other knee 😢😢..... looking forward to do these exercises hopefully my knee will be strong again on its own.

Thank you so much. I haven’t had an mri yet but the descriptions here do match my issue. I’m on my 8th day after knee stiffness and swelling so am looking forward to these exercises.

Best video I've seen yet, I've been dealing with meniscus pain issues for years. this is my 2nd tear...

Thank you Dr. B. for your honest opinion and knowledge from so many years of experience!

It’s really working when I put pressure on the back of the knee doctor shown 👏👏 thx doctor

Believe hip osteoarthritis, led to tight groin tendon and lateral knee pain- late 70’s active female. Need help not wanting surgery! Great program …

that was awesome with both the discussion and then some treatments. thanks so much

Im a month out of knee injury and have had no physical therapy- I visibly noticed atrophy above my knee and expressed concern to PT. Just beyond frustated. Thanks for sharing this

Thank you! Can feel it helping with just one day. I will definitely keep these up!

Thank you ! The information and video have me at about 90% in 2 weeks...so much relief from pain .We went to a doctor to have it drained as my knee was swollen, got there 140..00 later i we dont drain without an x ray and then mri ..point was tell me that before i get out of bed...i needed help im 64 married 41 years ive been a mechanic for over 45 years.ive set too many lifts and all that goes with pushing cars, and leaning over a car....Sincerely a thanks from my wife and me..

Useful insights for people aging and risking easier such issues due to their tissues losing resilience. How to care and protect, be wise in one's movements.. Move well is then a priority.

I am back here again after twisting my right knee. Icing and antiinflamatory med help. But I need to strengthen my knee, leg, & hip in order to heal and maintain. And there is not another site as good as coach E's for such purposes. Thank you always. 😊

So grateful for this video....by far the very best I've found and I've been dealing with a Torn Meniscus with a cyst for years AND lol, a misshapen kneecap from having Blounts disease when little. My gut told me that surgery would be a waste because I would have the same weird pressure (from my weird kneecap) and it would just get shredded again and worse ...with less to work with. I need to simply learn how to work with my knee.... this sort of rehab is likely something I will have to add to my routine for long term. Thanks again!

Great for patients who JUST tore their minescus

Thank you so much! My knee has been hurting off and on for months now- and it hurts so bad just walking-- I feel like crying that I may get help

I’m glad to see the input from a surgeon, just as you stated, that posts reasons when surgery is not a good option. I had an mri showing a possible root tear in the meniscus but also showed a large parameniscal cyst. Although I have arthritis and some degeneration at 42, I suspect the tear is from an old injury. A surgeon proposed a scope to remove the cyst and very conservatively decide whether or not to stitch the tear. My episodes of pain happen sporadically a few times a year. What would your thoughts be on excising a meniscus cyst? Thank you for the great videos

You guys are just wonderful, educating people. Yes I’m a physiatrist Bless you both.

Thank you for explaining everything. I had surgery on a meniscus tear and now am dealing with the miniscus pain . Some cartilage was taken but want to prevent surgery. That will be almost 20 years I had the surgey. Will definitely try this. I had no knee exercises after the surgery

I had a car accident and tore 3 ligaments mcl, acl and pcl with a manicus tear, over a year ago with surgery to repair the torn ligaments, still feel pain and my gait is awful now, I will begin these exercises,

agree, I had meniscus tears down surgery in 60s,now they say need knee replacement, and I'm putting off that also now

Thank You. This was so very helpful already. I'm going to continue to watch though. 🙏

I am 66 years mom four months ago i fill down so i pain in my inner knee now i do these exercises I feel a little good thanks 🙏

Really helpful. I appreciated full explanation and exercises.

Best video I have seen on the subject.

I have a torn meniscus and severe arthritis. The main issue is the gait change and limping since the torn meniscus injury. I will try the exercises. Its been 7 months so now consider having PRP and Stem cells

I have a grade 3 medial meniscus tear. It's only occasionally painful if I put weight on it usually when I bend down to pick something up. I run up to about 40km/week mostly on trails, which I feel helped greatly with getting rid of stiffness and locking the knee. Just very careful on descents not to slip and twist my knee. Sitting for long periods, especially if you tend to bend your knee under your chair or kneel on hard floors (as in laying floor tiles!), aggravates knee problems, so avoid doing this. Definitely going to try these exercises. Great video.

After a slip and fall. Had a XRay no broken bones. Had MRI and these were the Impression: 1. Acute full thickness tear/avulsion of the proximal ACL 2. Grade 2 injury of the medial collateral ligament 3. Suspected grade 1 injury of the lateral collateral ligament 4. Suspected small radial tear of the posterior horn of the lateral meniscus 5. Prominent bone contusions in the proximal tibial epiphysis. No discrete fracture observed. 6. Small simple joint effusion. Question? Can my knee healed and become healthy with Non surgical procedures

Great video with good explanation! Thank you So much for the exercise demonstrations and instructions, really Excellent!!

Thanks for the video. I've seen another physical therapist on youtube claim that focusing on the quads specifically can be negative for meniscus injuries, as working/building that area specifically can place more pressure on the meniscus generally, since the muscle attaches to the shin bone and pulls it up, squeezing at the knee joint. He instead places importance on exercising the glutes for support of the meniscus/knee joint. What are your thoughts on that?

i figured out two variations on #2. First, if you "wag" your foot sharply to the left ten times; then "wag" it sharply to the right; the muscles involved in normal knee use and flexion are going to be activated. Second, with the leg fully extended, do ten small circles counterclockwise; followed by ten small circles clockwise. This also stimulates the muscles involved in normal knee use and flexion.

Thank you so much. After 2 months of physio and specialists….i was told the reason the back of my knee and hamstring were so tight was due to fluid leaking from the meniscus tear. The stretches they were giving me for my knee were making the hamstring so tight that some days I could hardly walk and it was ten times worse than the original knee pain :( After trying your first exercise to loosen fibrosis…I was able to walk without a limp for the first time in over a month 👍 I find it fascinating that after ultrasounds and X-rays, they weren’t able to let me know that could be an underlying issue. Better late than never. Thank you 🙏

Humble yet very knowledgeable, thank you

I've been going to PT for several weeks for a torn medial meniscus and it's been helping, but I had NO IDEA how much weaker the VMO on the injured leg is compared to the other one until I tried the extended knee ankle flex. I can't fire it at all on the injured side! Thanks for the video!

This channel is by far the best when you have an injury of any kind. You have a surgeon who isn’t gung ho about surgery and someone who studied biomechanics at the world leading University of Waterloo where the famous Stuart McGill is based. It’s all very science and evidence based.

I really found this video very informative and very professional..thank you! I have a quick question..I have had a swollen knee and pain for nine months now..any inghts as to why the swelling does not go away?

Changed my life. Thank you.

I'm 45. My inner knee pain came on gradually over the last year. Never had swelling. No locking. Just pain after extending knee after having them bent for a while and when i push on the inner side of knee. Scans show little to no arthritis. Surgeon recommended meniscectomy. Now I'm thinking back to physio. Does my case indicate one way or another?

TNX for your help God bless and staysafe

Thank you❤for your ❤wonderful ❤compassion❤I will start the exercise❤

Incredibly informative. Thank you.

Much gratitude for this knowledge thank you so much🎉🎉❤❤😊

I will try thank you so much 💓

None of these meniscus videos mention and take into account people like me that had their meniscuses torn in vehicle crashes. I have a medial tear in in one knee and a lateral tear in the other knee. And so even though I’m older (64) it’s not due to degeneration due to age.

Had surgery 2 weeks ago, torn meniscus, this is very helpful thank you!!

Thank you. This is the most informative video I've seen on meniscus tears.

Thank you so much!❤

How should I treat my knee and recover during both inside and outside of a grade 2 meniscus tear?

I had spend time for a month place where I had to sit with cross legged. I knew I was starting to feeling pain on my knee but I pushed to play soccer for couple of times constantly running for hours and now I'm avoiding any kind of activity cause of pain on my knee. I hope this helps ❤❤❤

Video is very professional, appreciate y’all

I had meniscus surgery several years ago in both knees and am still struggling. Is it too late for me to find relief with these movements? I am definitely going to try, but I am losing hope that anything will help. Grateful for the info!

I am so sad, that I found this a week post op arthroscopy meniscectomy, I hate THIS RECOVERY is so painful. I will do these exercises for my right one to avoid any future SX

Excellent video and information, thank you

After three weeks of suffering, I was told I have a torn meniscus and acl sprain. Also, that I'm bone on bone behind my knee cap and have a lot of arthritis and bone spurs in my knee. Just had my first prp. Still not really walking without a cane. Going to physical therapy, but if I do too much, knee will swell again. Very frustrating. This is week 6. I'm a teacher. Praying I will be able to go back to work in a few weeks. Wondering why I'm not walking like I used to by now?

Great content and love the way the information is presented

Amazing, the best on the RU-vid!!! Thank you so much!

thank you, this is very very helpfu,our prayer are with ya'll

Don't know if this is covered in another video but more importantly you should also cover which exercises one should avoid.. like leg extension, squat, leg curls, leg pushups, .. please add the don'ts as well

Very useful information! Thank you very much!

Hi Dr. B and Eric, I want to thank you very much for all the great videos you share❤ I injured my right knee 2 yrs ago . I had reg Xray and an ultrasound which didn't show much (little arthritis). I did physio 10 weeks ... did help a little bit but aggrivated a popliteal cyst and a fluid cyst top of calf muscle (inner leg) . Cysts were caused from injury, I have tibial shifting and very unstable on descending stairs and uneven ground. My Ortho says the only way to get rid of the fluid (bakers cysts)is a knee replacement , which I do not want to have. I think I may have a torn meniscus (xray didnt show) Wondering how I can strengthen the tibia , fibula and release the fluid buildup and proper excercises in my case for knee strengthing, Thank You Dr. B. Deborah from New Brunswick, Canada

so good thanks this helps a lot for someone that can't afford a phisio ...

good information for everyone who is having knee pain. let me also try for some time.

Thank you so much. I am going through the pain and I am so happy I found your video. Excellent explanation of symptoms and exercises to fix. . Is there any particular sleeping position which will help the cure or at least not worsen?: My left knee meniscus is the issue. Thank you.

Thanks for sharing your experience I am trying to figure out if I really have a meniscus tear🤔👍😔

Excellent presentation and information. Thank you!

Thank you. That was very helpful and positive.

Great material, thank you so much!

Extremely helpful content. I was told by my doctor a few years ago that the degenerative tear I have will also not be helped by surgery. I was told to do lots of PT. It really helped my pain which went away. Unfortunately playing tennis on hard courts brought it back recently. And I think that stopping the exercises that were helping my knee also brought back the pain. I need to do these exercises daily even when my pain goes away. I also recommend wall sits for strengthening the quads. Thanks again.

this is great information. thanks for explaining so clearly

WOULD THIS REQUIRED SURGERY?WHEN CAN'T WALK OR FULLY EXTEND LEG WITHOUT PAIN???? MRI READS THE FOLLOWING: 1. Complete ACL tear. 2. Bucket-handle tear of the medial meniscus with centrally displaced meniscal flap fragmen

Hope it will work for me🙏 I think i just got my meniscus tear..😔 THANKS.. morepower.. Godbless

Great video with good explanation, thank you very much.

Wonderful! Thank you.

Thank you so much. Best video I have seen. God bless 🙏🌹

Thank you. I am watching this with painful knees really bugging me.

Thanks for this info. I got a knee injury while playing soccer. From the info i think i have a meniscus injury. Is it possible to recover and play again?

I've learned so much thankfully no surgery for me 😊

I really think both you and Dr b are angels sent from heaven ❤️❤️

Thank you so much for this!!!

If i have pain when doing the prone knee flexion ERE, should i work through it or do the other exercises until I have built up my knee? Great video, thanks!

This is a great help 🙏

Injured my knee 5 wks ago, Just had a MRI and was diagnosed w/a significant medial meniscus tear, a Baker's Cyst which is leaking, and a bone bruise. Very painful. I have no arthritis which surprised my DR. I cannot put my leg out flat as it hurts too much. I can only sleep on my side and when I roll over in the night, the pain wakes me up. I'm afraid a part will come loose and get into my knee and make me trip. The DR so far isn't sure about surgery. I just want the whole thing to be over with. The DR says my knee is swollen & has fluid and said my knee is a "MESS"

This is awesome! Thanks for sharing