Best knee/meniscus rehab exercise vid on youtube for athletes. Most vids are better suited for like if my mom blew her knee out lol M over 40 lifelong surfer/skateboarder Cheers from San Diego Commiefornia😎
You. Are. PHENOMENAL! Thank you for your incredible wisdom! I have a small tear in my meniscus…during certain bends, it will “lock”, become extremely uncomfortable & painful to straighten, and once I get it straight it would kind of “pop” back to “normal”. I completed about 8 weeks of PT and left feeling almost 100% back to normal! For about 4 months after, I got back to weight lifting/squatting/lunges/deadlifts/leg press…. All was going supremely well, until one workout where I performed 3 sets of heavy weighted squat jumps, and then bam….back to swelling & discomfort. Luckily it hasn’t locked or popped again, just swelling and weakness. That happened about 6 weeks ago & I stopped all weight lifting, and began performing PT exercises at home. I’ve noticed it’s slowly getting better, maybe more slowly than last time….but I am so eager to get back to weight lifting it almost hurts my soul😅 How long would you recommend performing gentle PT type exercises before trying to Lift again? Take it week by week? I’m 6 weeks in and I’m scared of ruining my chances to get back to weight lifting. I have such a passion for squatting & lifting heavy, I pray that I’ll be able to get back to my Lifts, even if that means I can’t do jump squats for the rest of my life that’s ok…just as long as I can lift SOMEhow😭😭😅 Sorry for this huge ass story, thank you for what you post!
Hi natasha, It depends. people who get lots of locking/giving way AFTER trying rehab (proper rehab, like exercises etc) they will often need surgery to fix the tear which is causing the joint to lock. every PT is different so PT exercises could be anything. Definitely low speed movements like squats lunges leg press knee extensions should be a part of a rehab process and weaning them into a program is essential. however as I dont know your current injury profile it would be hard for me to say "do this exercise" specifically.
I had the exact same locking issue you explained above, went for MRI and needed surgery, shaving to lateral meniscus and stitches to medial meniscus. I would advise you to get an MRI to see exactly what is wrong!
Thank you so much for this! I've been doing it every 3rd day for 2 months now and my knee flexion has improved a lot! I'm not fully recovered yet, I'm taking things as slow as possible because I want to go back to sports strong.
@@alemoreira5184 Hey! I have been back doing some light running now for about 2 weeks. Lot of single leg strength work to get it this point but feeling good. Can walk/play golf with no issues. Best of luck with your surgery 🙌
bucket handle meniscus tear and was able to repair it via surgery: this is great stuff! thanks for posting this and covering in such great detail. with my injury I have a 6 month recovery so this is nice as I have a lot of time to build up. thanks again
@@paikuhansensei815 it was bad injury for me. now the leg that I injured is stronger than it has ever been. I can now do a single leg squat (body weight) and I have almost no tendonitis as I did before. So hang in there and work hard at building the quad strength and keeping the range of motion as I seriously thought that there was no hope of getting back into sports. I lost 15 lbs of muscle in my leg had little to no strength once I was able to finally start putting weight on it. I now feel better than pre injury now but I work out my legs 1-2 times a week now with a focus on strengthening my quads and supporting muscles. I still have big difference in my leg strength from my non injured knee to my injured knee but that was the case pre meniscus tear. My focus now is to get that strength gap closed from my right and left leg.
Great video. Very comprehensive!!! My son has a meniscus injury and goes for his MRI tomorrow. I've been looking for videos to help with his rehab in the event it's just a mild sprain. You should really think about making a book or downloadable. This is something an athlete can use their whole career to stay injury free!
hey thomas, how is your son? I really liek that idea. i should do that, thanks for following and really appreciate you commenting. I hope your son is doing well
@@AxeRugby for monetizing, it would be so cool (and will probably happen at some point if the dreaded gov would get out of the way) if you could put some doge coin or other crypto (not cbdc) into a wallet on your youtube account and tip content creators as you see fit. I’d definitely drop some coins in your wallet mate!
Awesome stuff, Just after my second meniscus intervention and got it cut out with No chance to put it back together - years Ok the mat starting to pay back wrong way ;) Started isometrics already after 3 days and found Your stuff as a seriously helpful addition to coming back to competition level sports quickly💪🏼 all the best Man💪🏼
In general terms. Mobility should be done daily if you have a deficit in range of motion. Strength training for a particular muscle group can be done 3x per week. This Depends on what injury you have so consult some specifically about your issue. This isn’t intended as anyone’s specific medical advice.
Sir, I was suffering from knee injury in medial meniscus tear grade 1 with ACL tear grade 1 , I am following all exercise that was prescribed in those ACL videos but I am feeling pain at the middle of the patela can you tell me what's reason to pain ,and what I have to do exercises for recover it ,its a big pitfall to do squats , single leg squats , if you have video on it please share me so that I can free from pain .
Excellent video! I’m still rebuilding the muscles around my knee. I’m still too scared to run yet. My biggest issue is I don’t know how much discomfort I should be feeling. After a good workout there’s no heat, a tiny bit of swelling and I know I’m not putting as much weight on the injured leg as the other. Any advice would be much appreciated😇
Hi. I have a 2nd degenerate meniscus due to trauma in football. I doing weight training exercises and all of exercises are fine without pain except leg extension. I feel a little pain while i doing this exercise. Should i continue to do it? or should I refuse due to pain?
Hi mate, i love knee extensions. I always ask, at what position during the movement does it hurt. when it hurts how bad is it, and once you finish the exercise how long is it sore for afterwards. if it recovers very quickly this is often not a problem. if it hurts quite badly you can change exercise to somthing closed chain like a leg press
Hallo Alex, Ik ben een jongen van 40 jaar uit België en ik ben 2 dagen geleden geopereerd aan een miniscus scheurtje. Heel mijn knie is opgezwollen en mijn quad en kuit en enkel ook. Is dit normaal? Ik kan geen rust vinden als ik sta, zit, lig, alles doet zo'n pijn. Ik kan men been niet helemaal uitrekken of plooien. Zelfs naar de wc gaan is een levende hel want ik kan men been niet buigen. En je moet u inbeelden dat ik rechtshandig ben en als ik mijn achterste wil afvegen moet ik op mijn linske bil en been leunen waar ik geopereerd ben aan de binnenkant van men meniscus. Ik ben een bodybuilder die al 12jaar traind. Ik wil zo snel mogelijk werken en trainen terug. Weet u wanneer ik dat terug mag doen? En hoelang deze nachtmerrie nog gaat duren met al die pijn en zwellingen? De chirurg zei dat ik meteen mag druk uitoefenen op mijn knie omdat ze een kleine knipje gedaan hebben. Ik heb 1 jaar en half met een gescheurde miniscus rondgelopen. Ik dacht dat de operatie beter zou zijn maar nu achteraf bekeken heb ik veel spijt. Ik heb 3 mensen gesproken die ook geopereerd zijn aan hun meniscus en die konden na 2 dagen zonder krukken lopen. Ik snap niet hoe het komt dat ik zo snel niet genees. Ik ben een hele breede gespierde jongen en ik kan veel pijn verdragen maar dit is niet meer normaal. Ik slaap amper omdat elke houding pijn doet, ik weet echt niet hoe mijn been het beste rust, alles doet pijn. Ik zit met een zeurende pijn van mijn lies door heel mijn been tot mijn kuit. Help aub???
Hi Susana, In general, patients with meniscus tears should be trying to restore their range of motion ASAP. Deep squats and sit backs are higher level for people later on in thier rehab
Hi mate, I am unable to give specific advice unfortunately. If you have an unstable/ complex, meniscus, tear. I would suggest considering the advice you’ve been given as it’s been given by someone who is privy to your case
I have problems in the inner lateral part of my knee I feel discomfort technically it is not pain although after my work it has sometimes hurt me it has been 3 weeks since I started feeling discomfort I have always liked the Bulgarian split squat perhaps it is the exercise that the most I like to do it for three weeks I have not practiced it for fear of injuring myself more I am a cook in a restaurant my question is the following, can I continue doing the Bulgarian split squat or should I forget about it forever?
It depends mate. provided peoples symptoms return to normal within 24hrs thats a general rule i give patients. however if you need specific advice an appt may be what you need!
Sir, I have a question that I am suffering from medial meniscus tear grade 1 at posterior horn and feel pain at the middle of patella . should I do this exercises or not please reply
Thanks for commenting, strengthening the legs is very important post meniscus tear. However I am unable to give you/anyone specific advice. The video is more for educational purposes!
Hello I had PCL reconstruction with Mcl and meniscus surgery 5 weeks ago! I started PT 2 weeks ago and the ROM is progressing slowly. I have like 40 degrees after 4 sessions ! Is that good progress? Will I achieve full ROM ? My knee is swollen a bit and very stiff and painful during PT. I am worried
I left a comment last night but I have a new question!!! If, after Walking up & down stairs at work all day, my knee swells up, then goes back to normal size after several hours…what is your perspective on that? I am trying to heal a small tear in meniscus naturally ♥️ With PT exercises and rest/elevation when possible
my general rule with people: Do symptoms settle within reason, 12-36 hours. depending on the type of injury they have. if yes, then thats great. many meniscus issues can be dealt with conservatively. meaning rehab exercises. building quad muscles.
Hi, I had a postirios horn meniscus tear and made a surgery , my doctor recomended my not to make squad and lunges again, what do you think in your opinion ?
I cant comment on your injury. but in general i disagree with this.it may hurt for the first 2-4 weeks but eventually your body can cope to do these movements again
Great and comprehensive video, thank youu! I’m currently in my mid stage recovery, I have had 12 sessions with similar strength & balance exercises. I want to start plyometrics so I can get back to football (soccer). Any suggestions on how can I add plyo and balance on my leg day. Before or after ?
How early after the injury is it good to do this, can it create more damage. I’ve been doing some of these since week two from the injury, but still feel discomfort. Is that normal
Hi mate, awesome video. What would the late stage rehab for a sprinter look like? Would double leg depth landings, followed by single leg depth landings from a step-up box come before light jogging?
@AxeRugby I still have pain in my medial meniscus after 11 months. I had an MRI 4 months ago, which showed a near complete tear. Do you think surgery might help? It was a degenerative tear, not acute.
Hi mate, I do online Consults have a look at my website regarding costs etc if you would like. The how much question is dependent on a number of factors.
@@AxeRugby I went you your website and registered. I don't see a way of contacting you on there or what my son needs for a slight meniscus tear. Do I choose "6 week preseason"?
I have pain in the inner lateral part of both knees for 3 weeks it is a discomfort associated with mild pain but I have stopped training with weight for fear of hurting myself I really love the Bulgarian split squat it is my favorite movement in the gym
@@AxeRugby Thanks bro, I was already depressed because I could not do my favorite movement again. I started with little weight but I felt discomfort on the inside of both knees, it did not prevent me from moving, but if something is happening
I have had this for about 2 years now, and have been told not to have surgery, i am a keen cyclist, and don't struggle on the bike, but every now and then it will lock when bending down, will it ever repair by just exercise. Thanks
hi Stephen Thanks for sharing your story. It depends what you mean by lock. A true block is unable to bend or extend the knee meaning it gets "fixed" in one place or within a certain range of motion. Certain types of tears like Bucket handle tears where there is a 'flap' of meniscus floating about often causes that 'true' block/lock of the knee. Other tears like radial tears are also equally not ideal as well. Basic tears to the outer edges of the meniscus often do heal anywhere from 6-18 without surgery. I Generally encourage people to get a scan if their symptoms and quality of life demand it. you definitely argue that after 2 years a scan is justified.
@@AxeRugby i have had an mri scan and i have a medial meniscus tear, if ive done alot of bending, and i bend down my knee locks, and will not straighten, until i adjust knee position, then i am able to get up, i was advised by the doctor, if i can live with it, don't have surgery, but 2 years in and it doesn't feel like its getting better.
@@stephenlivesey1 Medial menisucs tear tells us what side its on (inside or outside) but not the 'type' of tear it is. If you feel like you have consistently been active, done quad and glute strength work. got your legs even size/strength etc. then seeking an orthopaedic opinion is totally acceptable. Whether you decide to have surgery or not is a different matter. But it may give you some clarity. GP's or every day doctors generally arent amazingly trained in muscles and joint stuff. seeking the next line of opinion could be a next move.
@@AxeRugby It was a physiotherapist that advised not to go for surgery, I've been ok untill recently, its started to ache again, i do struggle doing squats as it feels weak, but i do alot of bending at work all day, so i would of thought it would of started to heal by now
Hello I tore my meniscus couple months ago but didn’t get surgey and I came back to playing football but every time I play after my session my gets swollen would this help so it doesn’t get swollen even this late from when I tore it
hi mate, make sure you strengthen that knee +++ quads, calves, hamstring. If you need specific help we do pain programming/consultations online email me at alex@axerugby.com
I cant diagnose over the internet, but knee specific pain, in the knee joint.. would need to be assessed and treated first. you would have to do an easier exercise first to load the knee. but you would also need to get a good medical opinion to know what injury you have.
Great video, i have a question. Can I do some leg exercises if I have a broken meniscus and have to have surgery? I ask, because I´m not going to have surgery for about 2 weeks, and i don´t want to lose to much muscle
Thanks for the question. They are just more advanced exercises that may be sore for some people if they try to force it. I get people to aim for these as a goal but its not absolutely always necessary. Just take the time with the rehab. Specifically, some people with posterior horn menischs tears may not like them.
@@AxeRugby thanks for the answer. i think, i have a degenerative meniscus-tear, but the pain is mostly at the front of the knee, seeming to come directly from the joint space (directly next to the patellar tendon on the medial side) and it always flares up a little after those sit-backs, but i don´t know, why, as - as you said - it should rather be the posterior part that´s being loaded. But i want to integrate those two excercises, because i was told, that full flexion (under pressure?) is a movement-pattern, that a knee must be able to handle in order to stay and become healthy...as you say "it´s not necessary", you obviously disagree?
@@cartmansuperstar hey mate. It really depends on what you are trying to achieve. You might find it comes back overtime with practicing squatting over a sustained kneeling pressure. It's certainly hard to give specific advice but ingeel you have a good grasp of things. Provided someones knee strength is even to other side and strong enough to tolerate the person's activity goals. Also if It has enough ROM for every day activities that the person wants to do and feels stable. I think that's what should be considered a healthy knee.
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