Stretches And Exercises For Meniscus Tear Knee Pain

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The best home stretches and exercises to eliminate your meniscus knee pain! Presented by a physical therapist to help you recover faster and feel better. Simple follow-along exercise instruction to help with your knee pain.

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OTHER VIDEOS YOU MIGHT FIND USEFUL:

✅ HOW TO CHECK FOR A MENISCUS TEAR: https://youtu.be/VRuxkwogpjI

✅ BEST HOME EXERCISES FOR KNEE PAIN (BEGINNER): https://youtu.be/ikt6NME0k9E

✅ BEST HOME EXERCISES FOR KNEE PAIN (ADVANCED): https://youtu.be/0CQsMauqu5s

✅ HOME EXERCISES FOR AN ACL INJURY: https://youtu.be/hdNgTjiJcfE
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In this video I will show you eight of the best home exercises that you can do to treat your knee pain caused by a meniscus tear.

WHAT IS A MENISCUS?

Your meniscus is a pad of cartilage that sits on top of your tibia and cushions your femur. Basically it serves as padding between the top and bottom surfaces of your knee joint.

The menisci (you’ve got two in each knee) also add conformity and stability to the knee joint.

WHAT IS A MENISCUS TEAR?

As the name implies, damage to your meniscus can result in a “tear” in the cartilage. This often results in pain in your knee as well as feelings of “catching“ or “instability“. If you are experiencing these symptoms in your knee, the cause could potentially be a damaged meniscus.

Check out this video for some simple tests you can do at home to check if your meniscus is torn: https://youtu.be/VRuxkwogpjI

BEST STRETCHES AND EXERCISES FOR A TORN MENISCUS

Fortunately, there is a lot that the right stretches and exercises can do to promote healing in your meniscus and help your knee to feel better.

Your primary focus should be maintaining your full range of motion at your knee and improving the stability in this joint. Knee stability is achieved by strengthening the muscles that act on the knee (quadriceps and hamstring) as well as increasing strength of the muscles at the hip joint.

My go-to exercises for meniscus knee pain are:
0:00 Introduction
2:20 Seated Calf and Hamstring Stretch
3:17 Quad Set (Quad Activation)
4:11 Heel Slide
5:14 Straight Leg Raise
6:20 Hip Abduction
7:26 Hip Adduction
8:10 Isometric Hamstring Curl – Glute Bridge
9:27 Mini Squats (60 degrees)

I hope these meniscus exercises help you out of some of the pain or discomfort that you may be experiencing in your knee.

Be sure to LIKE this video if you found it useful and SUBSCRIBE to Tone and Tighten so you never miss a new video when we put one out.

✅ BEST EXERCISES TO FIX KNOCK KNEES: https://youtu.be/xac4g75KhcM

Comments

Tone and Tighten says:

So how do you tell if your meniscus is torn? Here are some home tests you can do: https://youtu.be/VRuxkwogpjI I hope these exercises help you to feel better, comment your experience below, and thanks so much for watching!

Ankit Tripathi says:

Thank you so much sir.. Much love from india.. Feel the improvement.. In my knee. Doing this everyday

Sumaia A.K. says:

Your exercises are gentle on the meniscus, yet powerful for the muscles.

Erwin Apolonio says:

What will happen if you did this exercise is your meniscus injury totally heal or only the pain?

A. Atta says:

Thank you sooo much Doc, these exercises have really helped . I'm 71 and have a torn lateral meniscus and very little cartlidge under the knee cap . My questions are do you do these exercises daily and do you do them more than once daily. Again many thanks . Anthony

MALMER deox walusimbi Deo says:

I have medium meniscus pain

Milly Castillo says:

Thank you!! I am in pain and my Dr told me I should get surgery 😏🥺😭😰

Yunus Khatri says:

Sir ,i have meniscus grade 2 can I do this exercise

Kailash Rawat says:

Sir is cycling good to relief it????

Arathy n says:

Thanks a lot.very effective.was suffering for more than 6 maths.gave me instant relief

G W says:

Good job. Good explanations that are concise. No extra chatter. Good demos.

Sarah Nelson says:

Thank you so much! I am starting today and very hopeful! My injury was 3years ago, and my knee swells after exercising.

Gabriel Martins Fitness says:

Thanks Bucky Barnes

allanjay moraleja says:

And i asking to you in my case left knee meniscus tear is applicable to work out in swimming im familiar in all stretching program im swimming coach in my town but i didn't not moving my legs hips i used a pull bouy but during swim in 10 minutes i feel better after 10 minutes ago i feel cold in the left knee only upper body parts i moved during freestyle swim Sir Madam!!!

allanjay moraleja says:

Hello,Sir Madam i have a meniscus tear almost one month ago but not same the past few days ago i consult in orthopedic doctor in first day after two weeks have pain after consult in orthopedic give a stretching program the leg raise and,bend knee said of orthopedic doctor in one month now have a good development my left knee have a meniscus tear they have improvement in my left knee now have a small pain in left knee but my left knee has been same size of right knee but the left knee have a pain i asking to you what is the good way to recover my left knee Sir, Madam

Taranjot Oberoi says:

This is really helpful. My father just got his MRI done for knee and lumbar spine as he is feeling continuous pain in left knee. His MRI shows grade 3 medial miniscus tear with grade 1 ACL and MCL sprain. Doctors are prescribing surgery for miniscule repair which we don't want to go for as he already had one L4-L5 surgery long back which lead to his left foot drop. Should he start with exercises alongwith physiotherapy like ultrasound and TEN? Would appreciate your response as we are really worried and confused too.

Peleg Bar says:

Thanks! I kneeded that

ThatWasAccurate says:

Thank you so much doc, for this work out routine doc i broke my knee last thursday and i think it is not that bad because I did not hear some op sound. But this work out routine really help to improved my stability.

Toni Odugbesan says:

would it be a bad idea to do these stretches if i wasn't haven't knee pain, I often get muscular and joint injuries quite easily and i was hoping this would help as a form of prevention ?

Carol Aria says:

Just started the exercises and already feels great!! How many times a day should I be going through the whole routine? Thanks again!!!

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