I had a terrible meniscus tear 13 years ago. Surgery was recommended and scheduled immediately. Before the surgery I talked to an uncle of my friend who was an orthopedic doctor. He said before doing surgery, use a neoprene sleeve over the knee as often as I can. The neoprene provides warmth so blood flow can help the meniscus repair itself over time. It worked perfectly. Never had the surgery and my knee heeled itself over time. The neoprene sleeve provided stability and warmth for blood flow. I wore it for years when I was walking a lot, but it's still a habit and I wear it time to time if I'm doing heavy activity. I'm glad I did not have the surgery and it's now 13 yrs later.
Are your serious? I am so happy to read this comment. I have 2 tears in my menisucs. I really like to know which sleeve it is. Can you send me a link or the name of the sleeve? I hope I can find it here in Europe.
@@arijkhan9173 People playing sports use compression sleeves etc when they play because it helps with blood flow & provides extra support across muscle & joints that take a lot of hammering. I couldnt play basketball without knee sleeves because they'd be sore & stiff the next day. With them, my knees feel great.
@@osifig01Wow! Do you know if those sleeves help with patella instability...that was tge predicted underlying cause of injury in my situation. I have a brace with the hole in it but it doesn't feel like it does a whole lot honestly.
Keeping knee warm did nothing for me. Had surgery to remove. I used to squat 120 kg ,now I regressed to trying flex my quad or flex anything. Once you have this problem you will see how suicidal you will get. Life is over.
💖 Summary - 4:17 & 12:55 1) Avoid Twisting. It delays healing. 2) Don't move things using foot. 3) 7:11 sleep with pillows under your knees. Also, avoid sleeping on sides to avoid wt of one knee over the other. 4) Continue walking if pain is bearable,thereby keeping the muscles strong and good blood flow maintained to you he knee. 5) 9:20 Don't let knee get locked. Avoid keeping knee in same position ie non moving, for long. 6) Strengthen quadriceps - with straight leg raising and Bridge exercises, extending legs while sitting, sit and stand. 7) 12:15 Maintain flexibility of muscles..of thighs and calf 8) Use heat, after the swelling has got reduced. It removes stiffness.
Another tip: Keep your weight down. If any obesity...lose it. The less weight, the less wear and tear. I'm not talking necessarily weight from muscle, but weight from too much body fat. Too much body fat also influences balance and weight distribution.
@@justmyself1000 I didn't think that where the meniscus area is there is blood flow and that they can't heal once torn. Did you get an MRI of the tear and then one to show the healing? My tear is oblique and goes across my entire meniscus but I was told to not have surgery so I am doing PT and strengthening my quads, gluts and hip as well as doing pelvic core exercises. this helps considerably. Also, I do water therapy in the swimming pool. Things like sitting and bicycling or going to deep end and bicycling, walking against the 'current' that this therapy pool has (instead of jets they have a strong 'river like flow' that they turn on and you walk against the strong water flow in a waving shape around the 'track' and walk backwards as well as sideways. Also, doing leg lifts forward, sideways and back and 'monster walks' (a PT exercises where you slightly bend your knees and step forward at a diagonal and then bring your other leg to meet this and do the same with your other leg.) For me, a knee brace with three small ice packs has worked fabulously when my meniscus area and knee are hurting. I prefer this to heat when it is 'flared up' from too much activity...like the canning project I am working on currently! I only had the one cortisone shot and only the lidacane numbing agent made it better for about an hour. After that, it wasn't much difference. I read that oblique tears of meniscus people feel it more than other tears due to degeneration, (not due to sudden accident/injury) I wish everyone with these issues the best and do try to keep moving and doing PT.
I had surgery for medial torn meniscus, 4 years ago and felt great until silly me decided to do some deep squats with a weight a few weeks ago. Now I am sitting here watching your videos with my leg up in “locked knee” position… with a heavy heat pack on it wondering why it’s feeling worse. 🤦🏼♀️ Thank you for teaching me how to actual help my knee, not make it worse. I only wish I knew all this a few years ago. 🥺
I tore my Meniscus 8 years. Last year I had an MRI and it confirmed I have 3 tears on the knee. My feet are flat which didn't help. Previously every once in a while, the knee would lock. I went to see a Physio and I received exercises to help strengthen the Meniscus. What I have found quite helpful for me is inversion therapy where I raise my legs and place them on the wall approx. 20 - 30 mins where the blood will flow down from the feet into the legs
@@brendaakoth6478 Hi Brenda, here are the exercises I use for legs on the wall: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-N1hOhK7dtsU.html hope you get some relief soon. My physio would also do dry needling on my knee to help reduce the swelling. He would also recommend a hot & cold session of 20 mins each 2 - 3 times a day. Hot and cold packs are the best which you can place in the microwave and the freezer. I did receive a number of exercises too as the knee got stronger. Hope this helps you
I'll be 70 this year. I'm fairly active. I lift weights, bike and walk for fitness. I tore my meniscus carrying (100+ lbs) logs over uneven ground. I didn't realize the injury until the following day. Now I'm going to be relatively inactive for the next 3-12 months, if I can believe this video. Pain can destroy the motivation to exercise. This video gives great advice, but an ounce of prevention is worth the lb of cure. Who did I think I was? Superman?
@@Nenita254 Things are improving in week 3. A nice hot soak in epsom salts allows me to massage the knee along the joint line. The swelling has gone down enough to allow me to find that line. lol I have a slightly elevated cul de sac along side my yard. It's about 100 yds long. Tomorrow, we start training again. I put the heating pad on it before bed time. I feel a little better each morning. That radiating pain and weakness is the pits.
That is the confusing part. Does it heal or does it not heal? How can a piece of cartilage actually grow together? And why would there be a controversy about this? It seems it would be quite obvious whether it does or doesn’t please help enlighten me.
@@dianer5472 cartilage can regrow if given the right things. I'm taking Orgono Silica, which tissues naturally have, and it's hugely helpful in healing my tear. Really helped when I sprained my ankle too.
Meniscus can heal. I had a MRI diagnosed meniscus tear when I was about 50 that healed, despite a doctor telling me I needed surgery. I’m so glad I didn’t go the surgery path.
Meniscus tears give me the creeps, the pain is sooooo incredible!!!!! 2 x ops on my right knee the 1st at 18 years old and both football related. Now at 54 for I have a tear in my left knee not so bad with the locking up and no super excruciating pain, so this video has been extremely helpful. Thank you!
Thank you for your help explaining to me why I have such terrible pain when I try to bend my knee. I was my husband’s main carer and for the last two years of his life (he died 8 months ago) I had to do everything for him which included a lot of lifting throughout the day. I always lifted him on my right side and yes I probably placed my foot then twisted my knee to get him up, you do what you have to at the time. The pain has been there for over 12 months and is getting worse, so unfortunately I can’t climb the stairs properly but continue to walk my dog daily, I’m in my early 70’s and want to get back to “a normal life” so thanks again for your advice.
So sorry you lost your hubby. I hope you feel better soon. I'm 76 and full of arthritis. Now another meniscus tear. hubby always we need to push through pain ture, but god it hurts
I just wanted tonsay a big thank you for this. I applied the pillow under the knee with the hot bag on it and made my life happy. I woke up without that "start up" pain, no soreness un my knee for twisting it while asleep. Man I can see a better path to recovery thanks to this simple tip. Thank you very much.
Thank you! This is exactly what I was intuitively doing when I torn my meniscus and refused the surgery healing it with exercises. It is very important to generate and flush joint fluid to the injured place by not fixing the knee but making this the knee bend/unbend as much as you can. I did (and still do) humpty dumpty dangling feet sitting on the table every day.
My husband has a meniscus tear and I will be getting him to watch this. Thanks Will, I have watched many of your videos and they are professional and easy to follow explanations and exercises. Keep up the fantastic work!
Pain wakes me at night, my knee does not like my leg being straight or twisting Diagnosed with MCL tear No MRI, only ultrasound It has been six months so I believe meniscus is damaged too My exercise program is all wrong ! I have been making things worse. Thank you for this 💕 Very informative
Yes trying to sleep lying down just creates a throbbing knee pain. I'll try the pillow, or the equivalent, under the knee because I lay on my back. It is disparaging to hear 3 to 12 months, when my mobility is a struggle. I'm at 5 weeks right now. Good luck with your recovery.
@@derekc6445 i'm at 13 years now.... and before i was doing a lot of running, soccer, muay thai, and kickboxing...... since then i can't do anything. I went to some physio but they didn't seem to care much so i lost hope a few years ago, but now i'm pissed and i wanna fix it because i already had my young years ruined, i'm 32 now, even if i can fix my knees by 35 my best years are gone
I had a meniscus tear last month. Apparently since it was a horizontal tear, surgery was ruled out. Though I am grateful that I could walk through all of it from the beginning of the injury, the limping is so embarrassing and painful. To top it all up, the constant fear of falling makes it worse...! Just praying to walk normally again. It seems like a really long wait!!!
I tore mine by stepping backwards and felt a pop. Iced it first couple days then did heating pad. I was feeling normal after couple weeks then danced all day. Next day awoke to swollen knee and very sore legs. Things felt healed again days later but I have been doing these movements he is speaking of. It's been about 2 1/2 months of re injuring while trying to work or just walk on uneven surfaces. I plan to take this man's advice and quit these subtle movements of re injury. I kicked a damn blueberry last week and it sent shock waves through my knee!
I have a tear meniscus and I been trying to walk now but I still feel a pain especially by the calf. I hope this week my therapist can let me know what to do with this pain. I need to get back to work it’s been a month now . This video is helpful I’m happy I saw it!
Wow! Uou are right again! You are goving priceless advice to those who've experience meniscus tears. Im recovering from surgery from a meniscus tear. Its been horrible before the surgery. To anyone with a tear, he's giving great advice. Everyone is different so please consult your doctor as well. If your doctor is giving bad advice, please see another doctor and seek other help. ❤
Hey...I having been advised to undergo arthoscopy where the meniscus will be stitched. What kind of surgery was performed on you. How are you coping up post surgery. Get well soon wished coming your way
Thanks for the tips on my meniscus tear . I injured my knee over 1 year ago. My knee is so much better knowing the strengthening excercises that you mentioned in your video has really helped me.
Thank you so much for your good and simple description of knee pain. It has helped me to understand and to realize that it is wrong leg posture while sitting for hours infront of the computer on a swivel chair. It was wrong leg support, as of carelessness (lymphoedema problem- pillow raise for the legs) one night, while sleeping that probably finalized my meniscus tear. (I am 73 years old). You have given more than what my instinct has - to the recovery of the joint. Very helpful. Thank you.
I left a very long comment on your video about exercises to avoid so won't repeat it here, but hope it might help others who watch this one and your others. Here, you are 100% right about sleep positions. I have some meniscus tears and fraying in my right knee (am 82, have played golf over 60 years). I can sleep on my right side without the pillow as my legs are separated. I get up every two hours at night to do what we do at 82, have no problem falling back asleep, and always used to switch to my left side coming back to bed. But now I find exactly what you say, the right leg begins to hurt and after maybe 20 minutes I can't stand it and have to roll over on to my right side again. Can sleep on my back but that can induce some snoring, so on the side is best.
Thank you for taking the time to share. Some I knew but many I did not and you have helped me feel more comfortable as I begin to heal. The Drs just tell you what it is and wait for a referral call from your ortho. No other info provided and it becomes scary the unknown
One thing I reflect on often is that in healthcare practitioners and patients too often compartmentalize and focus solely on just one part of our body rather than remember that we are a unified whole and maybe our knee problem is related to our back or other areas in our body that are injured or weak. One change in our body affects other parts of our body. I have had lower back arthritis and reduced walking to about 4 miles per week...Last Fall I fell three times in short succession, severely spraining my left ankle in Sept just from getting up from sitting on my bed because my left leg was numb and collapsed. By going to PT this problem resolved. In the process of this though my RIGHT ankle started to hurt just as my left ankle healed! Then four months after I sprained my left ankle my right knee began to hurt. Never had knee problems before! The therapist wouldn't touch my right ankle or knee until I got another 'referral' from a doctor. This time in therapy they focused on my right knee which only got worse in the 2 1/2 months of physio. An X-ray had said "normal knee.' (Three months later an MRI showed my knee to have an oblique torn medial and lateral meniscus that involves the inner, middle and peripheral thirds along with tricompartmental osteoarthriitis, moderate articular cartilage loss and knee joint effusion!) So, note, if you are hurting more during phsio and it is before knee surgery I highly suggest you stop therapy and get an MRI to see if you have a meniscus tear. An X-ray won't show it! Before I got the MRI during Physio I kept doing what the PT's told me to do, about 45 min of exercises at home daily and about 1 hour at therapy. My knee pain kept getting worse. I continued to mention to the therapist and aides that certain exercises were making things worse and that I was concerned. They told me to not be fearful or apprehensive and just work through the discomfort. One day the aide pushed on my kneecap and poked my quad tendons saying she didn't know why my knee wouldn't fully extend and that I had the tightest quads she'd ever seen. She then added two more exercises: 15 straight leg raises and 15 cross my body leg raises. Well, this was the 'straw that broke the camel's back...or to be exact, the 'overdo' that sent my knee and me to the emergency room! The next morning after doing my PT exercises I could only walk 1/16th of a mile before the inside of my knee joint gave me a big burst of pain and I literally couldn't bear any weight on it without severe pain. It was supremely painful to walk back to my car even using my walking sticks. My knee had 100% gotten worse and worse with PT. Thank goodness I got the MRI that diagnosed what was going on. Since then I haven't gone back to physio, but am gently doing some of the exercises that didn't worsen my symptoms. I tried also going to two gyms to do use the exercise bikes but got that 'burst of pain' again so backed off after just a couple of minutes. I know that being sedentary is NOT the solution so I am going to try working with another physio group and start swimming. One question I have: My calf muscle has recently grown super tight like almost cramping and my ankle tendon has been also swelling and hurting along with my knee. It was helpful to understand that the calf is connected with the knee. I have been doing some stretches of my calf. Why though is my Achilles tendon impacted by my knee? Also, what are your thoughts on cortisone shots? My doc wants to do this but they don't really heal anything. I'm 65 and very 'natural healing' oriented. What percentage of the time have you seen cortisone shots work for oblique meniscus tears? Thanks for any infor you can share!
Cortisone shots Caan work very well, but did not work for my meniscus tear. They did relieve inflammation under the kneecap , which kept me walking even with the meniscus tear, but I needed surgery for the tear.
A cortisone shot gave me relief and I thought that I was cured. Sadly, it only lasted a week and a half. You can only get 3 a year and need at least three months between them.
This makes so much sense! Thank you! I injured my knee 3 weeks ago, and after a MRI was told I had a meniscus tear, and being referred to a specialist. I’m still waiting to see the specialist, and I’ve had no instructions after the 1st week. So, I’m now doing my own research. I noticed, I’d have a twinge of pain when I turned corners, so I started to consciously lift my injured leg to stop the twisting. It’s helpful to know that the fully extended leg isn’t good. It sometimes painfully locks when that happens in my sleep. I’ll do more to prevent that. Also, I’m glad that my walking isn’t damaging anything. It’s not painful, as long as the surface is flat. This is so helpful! Thanks again! Ooo! I am a little knock kneed, and I stand on the back of my legs. I’ll check that video out and the other ones as well. Subscribed!
I torn my meniscus and ACL at the same time on a ski fall. Had surgery for both in March and I still feel pain and knee stiffness. With PT its getting better but just very slow and I am so worried and very anxious due to not able to get back to outdoors and the most importantly get back to ski in the coming season.. Hopefully those tips will really speed up my recovery.. Thank you so much for sharing!
Thank u very much ❤❤❤❤ it was very useful , I'm 19 and I'm suffering from miniscus tear. My doctor never explaind these stuff this completely!!! He wasted my money just that I can't thank u enough ❤
I’m 54 and dealing with this for the first time. Been busier and work lately, 7 days a week on my feet for 7+ hours a day. My knee has been sore for a week or so but not too bad. Yesterday I sat still at lunch for over an hour and when I got up I could barely walk. It got better throughout the day but not by much. Stayed off of it last night by going to bed early. This morning was a little better. I know I shouldn’t self-diagnose, but I have all the internet-gleaned symptoms of a meniscus tear. Thank you for this video! I’m back at work but taking it easier today. So glad you said to “keep walking” and “don’t lock it out” because I naturally wanted to lock it out and stay off of it. Hoping for a better day. Thanks again.
I had a nimiscal tear last year, it took 7 months to heal, not bad at 75. However l feel my other knee is heading that way. I absolutely believe the fact about keeping the knee straight. I have a galley kitchen, notorious amongst chefs who are constantly turning in circles from back bench to front. I hope l have caught this in time. And l will stop kicking my dogs car to put it in place. 😢. I know, watching this video made me realise this in a BIG WAY. Thanks again Will, your a 💎 gem. 🇦🇺❤️
Thank you so much. Your video has been so helpful. I’ve had terrible pain for 18 mths or so, finally had an mri. Results large tear to the horizontal meniscus.
Thank you. I am dealing with a meniscus tear right now and am feeling a bit discouraged about how slow it is recovering. I am doing both stretches and strengthening exercises, but I am going to add heat to the mix too.
This is sooo helpful! Great advice and far more helpful than the orthopedics guy I just saw who had no advice for me other than get an mri. Thank you thank you!
Hi I also just found your video and it’s very helpful, I’ve had pain for months, getting shots in knee and just did an MRI and now understand the tares of the meniscus and arthritis have been really affecting my life, and it caused me to fall and got 3 fractures in arm. So your advice is genuinely needed and I appreciate what you did on your video. I’m not able to exercise like you suggested yet, but I’m going to PT next week. TYVM again. Gail
Having meniscus tear right now and I am over fifties, this is the channel for me 😉 thank you for a bunch of great information! Subscribed from US 🇺🇸 I am ordering knee pillow now 😆
What a brilliant video - not only factual, but explanations and the background behind the facts too. This is excellent, thank you. The best I've found.
Thanks again....really useful wellness application of your time and also cuts out unnecessary waffles. Thanks again ...just discovered what it is And already cut out the main twist....just moving the knee as you suggested and avoiding the twist, I can notice an immediate dramatic wellness module improvement!?
Great video. Just wanted to add that ultrasound has been shown in studies to be even more effective than simple heat, as it penetrates deeper into the tissues. Find physiotherapist who knows how to apply ultrasound for injury healing. I'm a Massage Therapist by the way, and I prescribe heat to my patients all the time for things like plantar fasciitis- anything where the involved structures are not well vascularized.
I just want to say this was an excellent video. And I have watched countless videos now, on the meniscus. And different aspects of the knee and put lots of hours into this over many days. And I wish I found this video first because it has such clear actionable and relevant information that is crucial, and a lot of people do not bother to. Mention these tips. And I just want to say thank you!
Wow, great advice. All my doctor said was to “rest” for 3 weeks - no explanation of what I should and shouldn’t do. He also said a torn meniscus won’t ever heal, and focused on the possibility of cortisone shots and surgery in the future. He was not helpful, but your videos are very helpful. Thank you.
I have been wondering that as well! I ordered one off of Amazon but returned it. I’m looking for a more versatile unit and waiting to get my MRI. The pain in my knee is the worst I’ve had since giving birth. The orthopedic doctor is pretty sure I have a meniscus tear.
I also find sugar and alcohol is very inflammatory for my knees even before i had any damage to them. Now with a tear i avoid added sugars as much as possible.
Man! Was improving but these movements you speak of are what kept tweeking it, making it swell again. These subtle movements are huge!!! Thank you for this advice!
Thank you for all this great info. I tore my left leg meniscus years ago. Had knee replaced for arthritis problems. Right knee is bone on bone now. Was in a rv camp. Stepped in a hole and my leg twisted. Didn't hurt much for about minute's . Then the pain started. Just got home two days ago. Researched think.I tore the meniscus inside of my right knee. Going wait a week. Do your info a nd see how it feels. Not much swelling. Just hard to stand and lots of pain. My doctor that did my left knee replacement. Never told me how to treat my torn meniscus. She just ga ve me shots in my knee and said your going to need surgery. If its not better soon I will get a new doctor but it takes a month.to get into a orthopedic.
3.35pm..I think I have a meniscus tear after twisting my knee awkwardly walking down stairs almost four months ago. Ultrasound confirmed small Baker's cyst. Trying shockwave therapy as I don't want surgery. These great tips are clear and self explanatory.
First of all, I'm not sure if I have a meniscus tear as yet. Need to schedule an MRI, but my symptoms are leading my doctor to believe so, as I have had it in the past. So, I'm trying to do water exercises to help. I was informed to ice and elevate. Swelling is minimal, if any at all, but ice does seem to help pain. Elevating actually makes the pain worse and makes my foot go numb. In the beginning laying in bed was worse then sitting, but that seems to have lessened.
Wonderfully explained. Thank you! Should we walk everyday? PS. You are the only one who explained heat application clearly. I was so confused about heat and walking.
I am 60 years old. I love to play table tennis competitively at a club. 6 months ago I felt some pain in my left knee after playing 4 consecutive days, then gym(day 5), then hiking(day 6), then played table tennis again (day 7). I hurt my left knee. My knee had some pain and yet it often clicks if I walk a little fast or twist it. I waited 4 month without playing table tennis then went back after I didn't hear clicking anymore and played 2 months. 2 weeks ago, I went to the gym (day1), then played 2 consecutive days. When I got home, the left knee was gradually getting worse. It felt painful around 3 inches below the knee cap and 1 inch towards the inside. I had to use crutches in order to walk for the 9 days. 16 days gone by, the pain in that area has almost gone, but I feel something inside my knee had some injuries on the lower outer part of the knee cap. When I walk, I don't dare to bend my knee too much because it feels like something is torn there. I would feel a sudden sharp pain when I just barely twist my knee. What happened to my knee? Meniscus tear?
THANKYOU! I wish I knew this info 4 months ago. I noticed my knee was sore in bed, so I will use a pillow now. And at my work I sometimes use my foot to open doors and move stuff on floor, I will now stop doing that. I will also try using a heat pad. You've given me hope for recovery!
Truly helpful. Thanks 🙏🏽 Question: are knee braces advisable to minimize rotational force? I have flat feet as well. What about walking up stairs? My injured leg is not able to bend when taking a step up or stepping down. 😢
Thank you for the great tips! The only one I question is work on the quads. I’ve heard that strengthening glutes are more important and too much work on quads can actually be harmful. Also before this injury I was considering uproar sauna blanket. Would this be helpful since you mentioned heat, or is that too much heat?
Mri report-Full thickness mid 3rd anterior cruciate ligament tear with translational femorotibial bone marrow edema. Lateral meniscus posterior horn tear near the root attachment with meniscal flap projecting in the intercondylar notch. An additional posterior horn lateral meniscus tear is noted in the peripheral third. Intact femorotibial articular cartilage and medial meniscus. How long it will take to heal?
2024 with a meniscus tear grade 1 😢 i sleep with a pillow under my leg if im on my back because if i have it fully straight it feels uncomfortable so i have found a pillow helps. And yes i do also put it inbetween my legs because i found sleeping on my side was putting pressure on my knee so i started using it that way, i will also add sleeping has become uncomfortable 😢 im glad im doing the right things but wanted to found out if spin cycling was ok on a low setting just to get strength back on my knee. Very helpful video ❤
With regard to heat, initial treatment is often called RICE - rest, ice, compression and elevation. I do have some swelling, had not used ice, but these past two days applied a thin refreezeable ice pack to my knee hoping it would help. But instinctively I have also felt that warmth would help, and have used a light friction massage with my hands. It doesn't hurt, definitely creates warmth, and feels like it helps a bit. Would you recommend that as well as the other heat sources you mention? With regard to not locking the knee, it makes great sense. However, I find when I go to bed, it feels really good to stretch my entire body, especially the right leg with the sore knee, out as long and straight as possible, arms raised also. Seems to loosen everything up and even make the knee feel better. Are you okay with that?
Glutes are actually more important than quads. Glutes are neglected and quads can get too strong and it creates an imbalance. With strong glutes engaged you will take more pressure off the knee. Try it . Weak glutes are more of a problem than quads. Balance both.
Thanks for sharing such an interesting important information very informative it will also help a lot of individuals out there who are struggling and suffering with this pain!
I'm so pleased my video was helpful - I think it's always important to understand why I recommend certain tips, so that people can make informed decisions about their care :)
My recent MRI shows tears in both knees. This was sudden. Could be partially are (55) and more recently excessive pickleball play w/out mac stretching. I also have a Baker's cyst behind each knee. My main complaint is the terrible pain felt behind the knees. I do have the stiffness after sitting. Is the pain behind the knees common w/ such. Any suggestions for management and to lessen the pain?
