That is the most detailed and well explained step by step rehab set ever seen. As commented by a friend who is a physio, this is a master class. Thanks a lot for sharing.
Im from india, its one month i have meniscus tear, ik 27 year old , We dont have facility and money to treat my tear, After watching your video i have been following your instructions and slowly my pain fade away, Thank you for free consultation mam.... Love you
You are simply the BEST mashaAllah. So THANKFUL to my Allah SWT i found your channel. I was in so much need of this 😢. You are SOOOOO knowledgeable mashaAllah.
Thanks for the video, I've been struggling with my injury from over use one day lots of golf swings. It's been 7 months of pampering it and not doing the right thing. Time to get healed.
after seeing this I'm shocked at how little my physiotherapist does for me. I wish i had come across this directly after my torn meniscus and cruciate ligament surgery. But at least i am here now, 7 months later. Thankyou for uploading such a detailed well explained video. I too now feel less lost, and have more confidence in continuing in building strength.
Hello Maraika, (sorry if i mispelled your name haha) i just found your Abdominal tendonopathy video after ive been through 3 doctors and a year's worth of this injury. i just flared it up again because i just winged the exercises i thought would be good to try and messed it up, but i found 2 of your exercises you recommended and once im not flared i will try those and if they help heal me i will love you forever!! im 27 and have been mentally unstable due to this ongoing issue but im glad i found you 3 years after the video hehe. ty again for being awesome sorry for the novel!
It is a very useful and educational physiotherapy video. Thank you, ma'am, for sharing your expertise with the public. I have subscribed to your channel.
Agree with previous comments, absolutely best video on meniscus tears. The way the initial stages of injury are described is exactly how I experienced it. Now I'm out of the acute stage, and I'm ready to get going with these exercises! Thanks!
Very detailed video with the right information of why and how. Thank you so much for patiently explaining the exercises along with their impact, reps, hold timings and frequency. This is absolutely God-send.
I have two meniscus tears, I have pain most days, walking and exercise does help however, I’m struggling with motivation. I love the way you demonstrated these exercise, you have inspired me to start exercising again. I’m glad I found you, I have subscribed . Thank you so very much.😊
@@SportsInjuryPhysioi am so so so so thankful to you for such a detailed description . Physios in my country were using TENS but i believed in strengthening. Luckily i found you .
Hey how r u now? Plz let us know your healing journey, my 2 MRIs say ACL sprain but Dr after physical examination say meniscus tear. It's been 5 months and going through excruciating pain
Commenting for the algorithm. This deserves to be seen much more widely. I injured my knee two weeks ago, physio says it is a lateral meniscus tear. Some ultrasound and manipulation on day of consultation has helped but she also recommended the sort of exercises which I later found shown here. This is a great follow along type video which explains the why as well as the how and it is really helping me get them right and not go too hard too early. Thank you.
Honestly, this is a great video . Clear, informative, knowledgeable, preventative, wide-ranging exercises structured for all to recover. Moreover, her personality and style does not distract from what's is most important-YOU getting healed. Thank you for your service and free advise. Much appreciated.❤
I recently did rehab for patellar tendonopathy with Damilola and I did and am still doing a lot of these exercises and it is amazing how something that used to be so easy can become difficult so quickly with an injury. My program followed this progression very closely and was honestly a life saver during a time I could not do the activities I love.
I have two tears and I wanted to start exercising. Doc said I’m gonna need surgery for both. But maybe exercise will help and won’t have to do a surgery thank you 🙌🙌
Thank you so much for these detailed demonstrations, they're so helpful. I injured my knee last week just moving laterally to avoid an object in my room. Was in great pain but now I'm just really stiff and I can't straighten or raise my leg much. Your exercises will be a great way to get some movement and strength back to my knee. You've got a new subscriber here, thank you!
I can't thank you enough, I've tear the middle meniscus 4 days ago and since then I saw so many different videos, but when in one of your previous videos mentioned about the sudden movement when standing from the bed can be painful I felt like finally somebody understood the pain. I am following the exercises and feel more confident that I'm in the right path. Thank you.
My brother sustained lateral radial meniscus tear and Grade 2 LCL tear. He was on brace for 6 weeks and now he wants to return to his formal activity. I found your videos clear and helpful. Thanks a lot.
I have been struggling with meniscus tear for last 1.5 years. I have got almost 80-85% full range of motion and enough strength to do weight squad in gym now, little bit running long walk etc. I really wish if I came across this rehab video super early. Really great video. Thank you ❤️
Hi, thank you for your great video :-) My car was hit by another car in 2001, and it seems I stiffened my left leg as a defense mechanism receiving most of the impact weight in my leg. As result I ended up having three knee operations, one per year; for a partial menisectomy of my left knee interior area, and for cleaning debris. I am 67 now and before that accident I had been a non technical athlete for most of my life. Constantly rock climbing, short runs (4 km), swimming, etc. Two years after the operations I was doing rock climbing and swimming again (except frog swim because it hurt my knee.) What has happened since is that my lifestyle became more sedentary because I could not run or jump again and my knee go off under various circumstances: hiking, lifting weights in house chores, or just walking around the house. Thus because I was not a technically trained athlete I am not clear how I can strengthen my legs, reinforce good tracking, without injuring the knee. Any help will be much appreciated.
Greetings from Malaysia. Was diagnosed with a medial meniscus tear, and was recommended surgery, but after watching your amazing video... I am certainly having second thoughts about surgery. I'm pleased that I can do most of the exercises, almost painless, even the high load ones. Thanks again for the inspiration ❤
Good stuff! I had a torn meniscus in my left knee and had surgery on it 8 years ago. Have the same thing now in my right knee. Not gonna have surgery if I don't have to. Will attempt to complete these stretches daily. Looks easy. Hopefully it keeps me from having surgery.
I love this video I followed this I injured my knee but probably mild since I can already walk after two weeks but a bit painful now about 18days I can walk without the use of support
Very good and detailed description of suitable exercises. I get the impression that if people do these exercises they can avoid getting injured in the first place. I have been given the recommendation for surgery following a medial complex meniscus tear. However I only have slight discomfort when I go down high stairs and when I lie on the side and one knee presses the other. It is two months now after the injury and I want to gradually strengthen my knees and maybe come back to casual tennis playing without having a surgery. I will definitely get these exercises into my daily routine. I tried doing these exercises while you were describing them and I was able to do them without any pain, only getting up from the chair on the injured knee was too challenging, then this is a good sign. Thanks a lot!
Dear Dr. Jo, I thought I was fit, but after following your instructions, I have noticed I have weak knee muscles!!! I do not think I have meniscus problems; however, I found all those exercises tremendously beneficial. Thank you!
I’ve had 2 ACL & meniscus repairs on my left knee and yesterday just had an MRI that confirmed that my meniscus was (as my doctor put it) nearly all gone. I’m going to be trying these exercises and hopefully it’ll help make my knee stronger! I want to avoid having another knee surgery at all cost! Thank you so much for sharing these knowledge!
❤ LOVE THIS! Best video I’ve seen on here for meniscal tears, explanations and information better than the physios I’ve seen! Really worried as have possible lateral meniscal tear (bucket handle?) as knee is not straightening fully. Tripped (but didn’t fall) over hidden wire in long grass. Sprained ankle badly and know wondering if damaged knee at the same time? Realise surgery not gold standard treatment for meniscal tears so desperately trying to work at this without… painful to straighten knee, and like toothache all day, trying to stay off painkillers and trying to not walk as much as I usually do. Thank you Maryke! Super super post. ❤
Glad you found it useful! Sounds like you're doing all the right things - try your best to let it settle and don't do too many loading type exercises like squats - gentle movement within limits will get better results for what you are describing.
@@SportsInjuryPhysio Just wanted to say that I’ve taken so much from your video… think I was being really quite horrible to my knee and forcing it to straighten, guess I didn’t want to accept how serious it was. 😢 Since watching your video I’ve been much kinder to it, loved how you explain the very first few rehab exercises… so calm and kind when talking about the knee! 🤣 I’ve taken that and started to be more gentle and kind with my own! Also been comparing my injured knee with my other knee, and actually beginning to think my non injured knee isn’t ‘normal’ I thought all knees hyper extended a little, I guess I am trying to get my injured knee to that same degree of extension, only just realised it might not have had the same degree of extension prior to injury??? I don’t know. Still painful along the joint line and still a little swollen all at the lateral back and front of knee. Not sure how long that may take to go? Still waiting MRI appointment just to confirm what is going on. Really working at the rehab as really wanting to avoid surgery. Will keep re-watching your video to help me along! Thank you again Maryke. ❤️
Thankyou for your generous video. The explanations have given me the confidence to try the exercises. Is there a condensed version of the list of exercises so I can do them without fast forwarding the video from one exercise to the next? Once again, thankyou for taking the time to share your knowledge 💫
You're welcome! No condensed version, but if you go to the Description below the video, under Chapters you'll find time stamps for the exercises, so you can jump to each one. And this related article has descriptions of the exercises, with the video timings added to each one: www.sports-injury-physio.com/post/exercises-for-meniscus-tear-rehab
I'm Daw from Germany. I find you video excellent , it reveals very much of your experience, empathy and ability to anticipate problems patients may encounter. Actually I underwent arthroscopic surgery last October after MRI revealed a tear of my right knee meniscus. My knee was aching and my range of motion was quite restricted. The tear occurred at the medial meniscus at a location with practically no blood vessels, that's why - and because of my age - part of the injured meniscus was dissected out. I recovered quite fast and well from surgery, I feel no pain and I've gained back full movement of my joint and do now regular swift walks. I've been watching your video very closely and exercising accordingly to a good extent. Nevertheless I've got one question: Are these exercises also suitable when part of one meniscus is not there any more? I would be very pleased to receive an answer. Thanks a lot!
Thanks for your very informative video. I am a 54 year old fitness instructor, runner and Yoga teacher. My symptoms came in March last year the day after a weekend of yoga and a relatively easy trail race. No falling, sudden twisting or anything unusual. Over the following 3 months I had physio, shock wave treatment then 2 injections (1 cortisone and 1 hyaluronic acid 3 weeks later). Lots of strength training and very little impact i.e no running. Yoga poses still seemed cause pain. MRI showed a grade 3 lateral meniscus tear but no osteo arthritis. More physio, strength training and 3 months later a new MRI showed the tear was bigger!! Different sports doctor this time and another Cortisone injection last week. I have been advised to stay immobile with my leg straight for 3 days then normal activity but no sport (for lower body) for 3 weeks. I am going to try your exercices just as soon as I can. You talk about surgery but not injections. What is your take on this? Thank you :)
First, with regards to exercises - sometimes we can actually overdo the rehab - consider trying just low load activities that feed the joint for several weeks rather than the traditional rehab (because doesn't sound as if that is working) e.g. cycling on stationary bike if that is comfortable. Often that can produce better results in stubborn cases. My colleague actually wrote a good article about cortisone injections for meniscus tears that gives a balanced view on it: www.exakthealth.com/blog/cortisone-injection-for-meniscus-tear
I have been following your exercise for two weeks after my MRI showed 3rd degree tear.I dont want to go in for sugery going to be trying your exercise daily and hopefully recover.Thank you
I have a cleaning business and injured my right knee a few weeks ago - had a MRI which showed a Literal Meniscus tear-not much pain after a few weeks but I am unable to full extent that knee or even straight it when standing - I just found your videos and I’m hoping these exercises will help me over time get my knee to fully extended when standing
Thanks for answering my previous question. Let me explain further. When I say I feel my bone move, I think it’s my tibia to the right of my knee. It hasn’t popped like has happened for some I’ve heard. It’s more like it’s moving back into the socket. I’m not saying it’s dislocated but it feels like I would imagine that feeling. It’s just certain movements it happens like if I forget and turn before moving my foot, it feels like it locks. I can do all the easier exercises without much pain but my knee feels very stiff and weak. It always feels less stiff after I’ve done them so thank you for them. 🙏 It’s just the occasional bone moving that makes me feel uneasy, it’s not a nice feeling. I’m hoping as I slowly strengthen my knee with your exercises it will stop doing it. What do you think?
i torn my lateral meniscus 3 weeks ago and i feeling much better with my mobility. is it too early to use rowing machine ?i am still waiting for a decision for a surgery. i am 39. Thank you ! really like the channel. it is very accessible for “normal” none medical people
I think it may be a bit early for the rower - it is that full flexed position that can irritate the meniscus - cycling may be a better option and help it heal.
So much detail and inspiration and ging well in early stages. Just the one question, are there any caveats for a horizontal tear, medial meniscus from posterior horn to middle?
We don't really choose exercises according to the type of tear. Instead we are guided by what the patient experiences while doing the movements and limit them to pain free ranges and stable positions.
5 weeks ago, I fell on rocks and broke my left ankle but also twisted my right knee. I can't kneel on it and can't yet squat to lower myself in the bath! I will try some of these exercises. Thank you
I have had a complex tear to my medial meniscus for 3 years now. I walk to work (1 mile each way) 4 times a week around shifts in all weather. I don't like this but as you rightly state it keeps me going & when I have a break due to A/L I have to get it back again. ofcourse there has to be a happy middle ground but I recommend you avoid overdoing it as you can always build up later on. So something is always better than nothing.
I tore my right knee meniscus in two sections while playing basketball. I have been told by the doctor that I need surgery. Menicous was torn on its inner side. Exercise is helping me avoid it as much as possible. It has been 3 weeks since my injury, but I am still walking limping without pain. I will continue to do the exercises.
I have a lateral meniscus tear and moderate arthritis. Lots of swelling. Are these exercises helpful for this combination? Thanks - very clear and informative!
Yes, the starter exercises are likely appropriate but you likely need to be very slow with progressing to the harder ones - best to get guidance from a physiotherapist on what is right for you.
Thanks for the video, you are doing a really good job. I would like to ask 1) i do not really understand, how exercise can help to heal meniscus tear, i mean, it is torn right? Would it make more sense to rest and not to disturb a knee with lots of movements and exercises? 2) one kind of solution, which doctors advice is to remove whole meniscus(surgery) I do not get that, how can that work? Would that not be worse for knee joints? Will it not damage them? If not, Is it a really solution? Thanks a lot
Exercise helps in 3 ways: 1. It helps feed the joint and the meniscus - joints don't have arteries going into it and needs movement to get nutrients etc. in and out 2. Once your knee is injured, the muscles usually don't work 100% and the exercises helps to switch them on again and create stability and also prevent further muscle loss - even with a healed meniscus, if your muscles are weak, you may have knee pain 3. it slowly gets the meniscus used to accepting weight again. But that said, there are many ways to go about this - some people (usually ones who aren't very active) do well with mostly cardio exercise (walking and cycling) and just a bit of added strength while the more active ones who want to play sport require much more training. As for surgery - if the tear is in such a way that it continues to catch and pinch, then it needs removing or else your pain will never settle. But doctors always try to preserve as much of the meniscus as possible and tend to try and repair it rather than remove it.
Thanks for this video. What kind of exercises help to strengthen and bend my meniscus knee. I cannot bend my knee straight while a walk . I find my injured knee is slightly lock as I walk faster.
Have a look at the first batch of exercises e.g. the Knee extension over towel, End of range knee extension and Knee extension in sitting (see description of video for where in the video to find them). They all improve knee extension while strengthening the quad muscle that is meant to straighten your knee while walking. But it may be best to consult a physio and have it assessed because these exercises may not be right for you. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
Thanks for posting this. I’m starting with the initial easy exercises. I did them for the first time without much pain. The only one I had a problem with was sitting and raising my leg with foot flexed. I could only lift it half way otherwise I feel my bone move slightly under my knee cap. Is this normal to feel this.?
I can't really tell without assessing you but I am going to say that it is very likely normal because for your knee to straighten, the bones under you kneecap has to move.
pls explain how those exercises can help meniscus tears, is it all about improving knee stability to lessen load on the meniscus or flood flow? Meniscus tears 90% do not heal so how can exercises help?
Hello, I hope you are well, thank you for this great program. I have had a meniscus tear in one of my left knees for four months, and the doctor told me that I do not need surgery. I wanted to ask, will my knee get better by doing these exercises?
I can't really answer that - there are no guarantees for how your knee will reacts because every person's situation is usually unique. But it is always worth trying rehab first before accepting surgery.
A very instructive video Maryke. Thank you.....If my knee has a flap of anterior lateral meniscus that clicks but is not painful, would you recommend surgery or PT? The joint does not lock up, but there is a painless click coming into full extension. Can one live and be active still with this?
The advice is usually if it is a painless click then it is OK - If you're asking me if it will tear further - that I can't answer. If it was my knee, I would just have surgery if it prevented me doing things. If it was just a click and not stopping me doing activities then I would just live with it. If I found that I was avoiding things because it worried me, then I might have the surgery. But your doctor will likely be able to provide better advice as they will know the full extent of your situation.
@@SportsInjuryPhysio Thank you Maryke. I am at 2 weeks post injury. There is a discernible click at the end of extension. It is not painful but my knee is still acute from the injury. Knee joint still feels very full inside. I will wait 6 weeks and do your PT routine before making any surgery decisions. I really appreciate your reply and your instructive videos
