Top 7 Exercises after Meniscus Tear (Decrease Pain & Increase Strength)


Hi folks I’m Bob Schrupp physical therapist, Brad Heineck physical therapist. Together we are the most famous physical therapists on the internet in our opinion of course Bob Top seven exercises after a meniscus tear and how to get yourself some pain control, that’s the topic today Brad exactly Are you suprised to hear that? No bob I’m not surprised, you wrote it so, and by the way if you are new to our Channel Please take a second to subscribe to us We provide videos on how to stay healthy fit pain-free And we upload every day also go over to the Facebook where Brad and I really have this deep desire to be liked so hit that like and we’re up and running If you like us we’ll like you, that’s right all right Brad what’s the first exercise we’re gonna do? Okay, so meniscus tear this could be after a meniscus surgery too, similar protocol But you’re going to have to move Bob Oh, I will do that, out of the way out of the way first of all these exercises the first This I put under one but it’s really three separate little exercises and the one is working on the hip the quads and And basically the hip and the quads So we’re working above the joint to stabilize that joint, a lot of the muscles run down across the joint from the hip So the first one we’re going to do is pretty simple. If this is the involved leg right there We’re gonna keep that knee straight. This one’s gonna go up like this and oh Bob you’re gonna give me a pillow? Yeah, you didn’t look comfortable Thanks, now I know you care. What’s nice about this is you’re strengthening the knee without putting stress on it, right It’s basically an isometric strengthening technique Pretty standard here to do these and this is one of those that looks pretty easy It’s not real difficult But you got to remember you’ve got an injured knee and these muscles have not been working Like they should be, you may actually have a lag when you start off with, right so you might be coming up like this You may have trouble keeping it straight, right and the goal is to keep it perfectly straight while you do the whole lift Then you get a little hamstring stretch, and that’s the higher you go Then we’re gonna go sideways again with this leg, and we’re gonna lift like that I apologize we do what we can here, now this works the adductors These muscles are typically not as strong as the quads and you’ll feel it when you’re working Yeah, this’ll be harder for you We’re gonna do about ten to fifteen of all these and then finally, so he’s going around the world here, yeah he’s catching the front inside outside number two All right, this is one where we’re gonna work the hamstrings We want to make sure hamstrings are strong and we’re gonna do it in an isometric fashion So it’s going to not work with the joint because remember the meniscus is injured and it’s healing at the same time We don’t want to let the hamstrings get weak so to protect the meniscus we’re gonna do an isometric Bob can you show which direction I’m digging my heal in? He is pushing down Into the bed like this, right so there we go and my hamstrings are going I’m gonna count up to ten 1,001 1,002 all the way up to ten and then relax, and then I’m gonna hold it again I’m gonna do three sets of ten on these, you know assuming it doesn’t hurt the knee Do you think it would be too much to do bridging on that Brad? Or not That’s something that you could do, cuz if they did it with both And if you lift up you’re doing very little movement on the knee. Sure that’s a good point That’s a good option, but I’m just wondering if it would be one to try, as a matter of fact We could get the ball in here on this I don’t know if we want to do that right now, sure and pushing into the wall Get the red one, we’re spontaneous here, If you have a ball, if you don’t have a ball you can do what you’re doing And now you can see I’m just gonna push straight down You can see the direction of the force by the ball on my foot and this is a really nice way to get that isometric force May the force be with you Brad, there you go Bob And then you could even do a little bridging on this too, I could go up like this And again you can see he’s not moving the knee really, he’s just moving his butt and his hips So that he’s strengthening the knee again without putting stress on it, a lot of hamstring there Yeah, it’s gonna be a tough one though probably after surgery, if you haven’t had surgery This is one you should be able to do and with the ball And then you could do some range of motion here to see how far you can bend it okay, and Straighten it out Okay, if you don’t have the ball I’ll let you take that Bob You can use a device like this we call it the Knee Glide because that’s what it is and This works out really well you can put this in the bed It’s not so bulky and just do some sliding with that all the way up as far as you can now these All these products if you’re interested we have them in our list down below you can click on it, and the nice thing about this is that you’re not going to get better with putting something down on the bed or the floor We can elevate it. It’s a little thing, but it helps get that emphasized hamstring stretch The other thing is when you’re on the bed you can’t slide Yeah, you got to put some plastic down. It doesn’t work near as nice as this Okay, alright. Now. Don’t put that away Bob. All right. I won’t I’m one that likes to clean up all the time. Yeah, yeah It couldn’t be farther from the truth, okay, all right the next one sitting on the floor Not sitting on the floor, foot on the floor, put it on the floor seated in a chair It’s basically what we’re doing there except for in a seated position so it does change And we’re just you can take a towel and put it on the floor, but why don’t you grab that knee glide Bob. Oh sure Because this is Nicer to use and again, so we’re starting to get some knee motions Right and here you actually get a little more weight through it and as you lean forward you can push down and introduce a little weight in through that joint as You’re working the motion so it’s that whole idea of Movement with the stress on the joint so that it’s gonna help it heal and again as an alternative you can put a towel on the floor And slide back and forth With a towel you can’t do this though and this in the seated position makes you really feel the difference on the hamstring work with this particular device so And we do want to get full range of motion And you know you may test it out like this. You know and stretch it all the way here Even after a meniscus injury you can try to stretch it too, as long as it’s not painful, right pain has always gotta be your guide Now what do you have in mind Brad? Well we got to straighten the knee, we talked bending it, range of motion, moving our weight But we have not addressed full extension or getting that knee as straight as it needs to go Which is right to there, and if you’re here And it’s back and you put the other leg up and you can see that it’s lower We need to get that fully straight, right so you can do it using a stool like this works well It does work well, if you have an office chair or something, real dynamic stretching Then you’re gonna work it, you can use your other hand here and not on top your kneecap, but around your kneecap So it’s not painful irritating the kneecap and you do the old pressure on pressure off pressure on I think it’s good to do both a little bit. You know pressure on pressure off then some sustained stretches Yeah Where you hold it for a minute, because we want to make sure we give you everything, should we even show them the Pro and Hang Bob? Sure Can I do it? Yeah, go ahead So he’s gonna lay prone on his stomach and I got my knees still on the bed, but The rest of the leg is off the bed, now this all depends on if your kneecap is uncomfortable here you may have to go Move your body off a little bit, or you could put a pillow there I guess, this is a lot more comfortable What will happen here is if you put both legs there As a therapist what I do is I look at it and just compare right to left, that’s what’s nice about working with legs, you can always compare with the good leg to the bad leg and you know if this was his bad knee you can see it needs to go straighter, so With time now usually this is not real comfortable you feel the stretch and if you have sharp pain with it You probably should back off and maybe go with the other more controlled or the seated position But if it just feels like a stretch you can hang and you know I’ve had people like this up to five minutes You can put an ankle weight on there. Yeah, you can also do a little bit of this Yeah, so he’s gonna assist with his leg, but I don’t have someone else help, right There’s way too much leverage on there. This way they’re in control, they know how much they can tolerate and again They’re gonna allow pain to be their guide, and people are much more relaxed when they’re in control, Versus someone else having the potential to create pain Exactly yeah All right, we’re up to number six Brad. We probably added a few more Well, those are bonus Bob. We don’t like to give bonuses. That’s right. Why Bob? I’ll tell you why, because We like to, okay get something to hold on to And we’re just gonna do some squats with both legs Now I’m gonna put more weight on my strong leg and this kind of tests how the We still want to try to not have the knee go past the foot, right right good point you wanna grab it, it’s over there Bob Once again Bob is keeping me in line yeah So a vertical plumb line right from the toe, you don’t want to be doing this We want to keep it behind there like that, and then we’re not gonna go past sixty degrees Which ninety would be down here We don’t have the goniometer, but we’re going to show you it’s about right to there There’s very little stress on the meniscus at that level, at sixty Yeah, it’s when you start getting deeper that that’s where you start putting a lot of stress, a lot of times These are a lot easier to do with the ball again We’re gonna go back to the ball on the what? The ball on the wall. There’s one more point I want to bring up Bob because it’s the same with if you look at The line straight ahead make sure that your knee does not go in Most people’s knees have a tendency to go inwards, we want to keep it right in line Okay, so we keep the joint where it needs to be, very good point These are a lot easier to do to me because it’s so easy now to keep my knee behind the foot Yeah, I mean you’re just really in control and some of the body weight is on the balls. Yeah It’s a really good progression into that Getting knee through the joint, getting the muscles stronger, getting functional. That’s what we’re all about Bob is getting function That’s right. We’re just not puppets on the wall, all right one step up on the stool. Where is the stool? This one’s really getting more advanced for strengthening I’m gonna use this chair here and right behind you Bob is a cane This is nice to do in a stairwell which we don’t have here but now with this one you want to make sure the knee stays over the toe it doesn’t go in like this and This way the knee so it stays behind the toes as we mentioned already And if you have a stair rail you can hang on there Yeah, it worked our really well with that, and this works out fine too I’m gonna just go up like this and down Why don’t you grab that PVC pipe It won’t move Bob, okay, and show in front Aand look at this I’m not pushing off from here, but I got my toe pulled up right here And I’m gonna touch my heel Making sure those quadriceps will do as much work as they can and I’m not gonna go in like this We’re gonna go straight in line and up Really important, that’s not a minor point So to start out with I’m gonna use both hands to help push up and down because this gets difficult Then I’ll take one hand off and when you get really good you can try to do it with no hands And that really works the quads well, then when you get really good go up there again I can start whacking ya, yeah a little perturbations. That’s right. Yeah in the therapy world, but that would be kinda true in school Oh, yeah, we love pain and torture so all right, thanks everybody for watching You

100 Replies to “Top 7 Exercises after Meniscus Tear (Decrease Pain & Increase Strength)”

  1. Hello, thanks for the video, I've been in PT for about 3-4 months and my knee still pops whenever I stand up from a seated position, my physical therapist seems to want to keep me there forever, do you have any advice?

  2. Fucking best channel ever, fixed my elbow problem. Went to the gym today and had no irritation what so ever. Thanks PT brahs

  3. You guys are awesome, I'm new here and subscribed I recently hurt my back in the gym I was doing incline bench press and felt a tearing sensation in my lower back when I picked up the weights, my pain is on my right quad and lower back usually painful when I sit on the bus for a long period of time I don't know if I have a slipped disk or not. I've been resting for about a week and still pretty sore I'll have to get checked out.

  4. TerriI had knee surgery to repair a torn meniscus a cyst removeded and chondromalacia patellae repaired 8 weeks ago I still have pain and when I dont move for a while it gets stiff I am doing exercises. How long will it take for me to get back to normal

  5. thanku very much for giving such a wonderful knowledge …bcz i got same injury an also wth heavy wt so one req can u give mi some effective excersice fr decrease my body an alsosuggestmi diet p-lannfor wt loss thanku once again

  6. i have a knee injury.in my left knee sometimes i feel something catching and holding. and feel pain when i run
    my left knee is decrease after injury and it was happened before 1 year what is the problem and what can i do kindly suggest me plz

  7. Really helpful videos. I've just found your videos a day or two ago – I'm off work right now from an injury suffered at work 5 years ago. Fell off a ladder, my foot caught in a wrung, twisting the whole leg at the knee, and landing on my hip on the cement floor.

  8. Something is wrong with my knee I try too play soccer but it hurts it gives me like a sharp pain idk what’s wrong with I don’t wanna go too the orthopedic because they charge a lot of money and I don’t have insurance but I really wanna know what’s wrong with my knee please help

  9. I had surgery for a meniscus tear two weeks ago. My knee feels great, no problem straightening it. However, I have a lot of pain in my hip, calf and the lower part of my shin.
    The pain can be unbearable, is this normal?

  10. Hi! My name is Zenobia. I had surgery for torn meniscus on June 8th, 2018, it's now June 10th. Can I start stretching? It feels stiff. My job as a Benefits Coordinator has me sitting most of the time. Going back to work on Thursday, June 14th. Need to heal fast, if possible.

  11. Well I am sooo glad to see this, I went to P/T yesterday & I did several of those very exercises!!! You KNOW what the 4 P/T visits will cost$$$$ I am going to one more (only because I am past the time to call & cancel without getting charges $50.00) then I will do yours, makes no sense paying (even with my insurance) Thank You!!!!!

  12. How much time it all should take and how many repetitions of each exercises.
    Should you wear a compression band on the injured knee(no surgery in my case)
    THANKS!!!

  13. I have a grade 2 meniscus tear. aside from the exercises above, can I also do swimming workouts, which focus more on leg strengthening ? like kick drills, as an example. Do you think it will work ?

  14. Thank you, Doctors !! Two months ago I woke up with a sharp knee pain. My knee felt locked, I couldn't really move it much. Went to a doctor here on Osaka Japan where I live. He took X-rays and told me that had meniscus tear. Gave me some pain killers and told me not to excersie much. Especially no squats. I followed his advice, but two weeks ago I started working out because I dont have much pain anymore, besides, I have always exercise since I was a young girl. Now I am pushing 60, and my question is: Do people my age can recover from meniscus tear? I would be very thankful and HAPPY if you reply. -but even if you don't reply, Istill like you both!! Sep.28/18

  15. Hello , please help!!
    This is what my MRI report says:
    There is irregular linear increased signal intensity present within posterior horn of the medial meniscus, contacting the superior and inferior articular surfaces compatible with meniscal tearing. This tear extends into the posterior body of the medial meniscus. There is an intrameniscal cyst present within the anterior aspect of the body of the medial meniscus measuring approximately 7 mm maximally. The osteochondral surfaces of the medial compartment are intact. The medial collateral ligament is intact.

    what is your recommendation?
    I don't have any pain, the only thing I feel sometimes is like if something is pulling but it goes away but no pain

  16. I got grade 2 horizontal cleavage tear posterior horn of medial meniscus ..can some1 tell what does that mean n how much trouble I'm in n what should I do to cure..I also have low grade partial tear in ACL and mild joint effusion .I'm truly worried n i don't know what does these terms mean n how much worse my injury is n what precautions n method I should take to cure it entirely..pls some1 help me out with soothing advice n suggestions..thanks

  17. Great video– only question I have is about the active hamstring motion because of the Meniscus's attachment to the Semimembranous tendon. How many weeks should a patient wait before preforming active hamstring motion?

  18. I am in Florida for the winter I went bowling and tore my meniscus I am a senior citizen who wants to play hopefully these exercises go put me back in the playpen

  19. I tore my meniscus after landing badly doing tumbling. Of course this happens the same year I’m competing in the world championships… I may not even be able to go on the mat because of thefricking meniscus. What makes it worse is that the doctor said it definitely WASN’T meniscus… but then I take an mri weeks later, and then after a week I clearly says I have meniscus.’I was called to the hospital and the new doctor told me I had all the signs for meniscus. I was supposed to have surgery, but it’s better for the body to heal naturally. Yay life.

  20. I had meniscus tear surgery (trim) about 4 years ago. Same area is hurting again. I've got full range of motion. Makes me wonder if these exercises would help?

  21. I'm 57 yeaars old i have tear of meniscus on the left leg, can I run or not? The dr. told me just to walk and that i need surgery, i want to know if it can heal without surgery, thank you, love your videos

  22. Thanks u guys
    Im a footballer and u guys hv helped me a lot
    Thanks for all those info and demonstration
    Keep up the good work
    God bless
    See ya

  23. How long should it take to feel any sort of difference?? , I play league football in my country, one day starting feeling a pain around the knee area, did all the test you guys suggested and realised it was most likely a slight tear, started these exercises 1 week ago and swear I feel relief of pain and my movement is alot more free.

  24. I had partial meniscectomy on Posterior Horn Lateral 1 year ago and till today I still feel pain when I want to squad or bend. Even my knee cap is feeling pain. Any solutions? Will supplements help? Or what kind of exercise is good for me since I have not been recovering properly for a year plus.

  25. When you have degenerative arthritic changes in the knee including history of meniscus tears, damaged ligaments etc and you start to get symptoms once again, can physio be done rather then knee scope to clean out the damages?

    I damaged my knee quite badly in 1997 and in 2013 I had to have the knee scoped since it was the orthopaedic doctors opinion that due to the history of knee injury the only option was surgery.

    Will that still hold now after I twisted my knee 6 weeks ago and it is locking and cracking more often each week. The pain increases steadily etc.

  26. Thank you guys that is awesome presentation of the physiotherapy. Couldn't be better with all the little details. Thanks so much!!!!!! 😁👍

  27. Hey guys, I messed up my knee my senior year in HS, in 2012. Knee got super swollen (was it meniscus? I’m not sure). Healed 100%. Skip to 2016, I damaged my same right knee doing squats and leg press right before my huge family reunion which is in Louisiana. I live in Seattle. I went down there and did all of the activities but messed up my knee even more in the process. After it not healing fully I finally decided to get a mri and I had a torn meniscus. They did surgery and removed the damaged part. Skip to 2019, I have taken it very easy last few years and feel I’m as healthy as I can be. My friend invited me to play in basketball league and 3 days before, I do leg press workout and maybe go heavier than I should resulting in a little soreness in knee. 3 days later I’m playing in the first game and I play the whole first half and feel fine, but 3 minutes into the second half when I’m running up court my knee goes into an instant pain, same pain as if I just tore my meniscus again. (I had to sub out right away and could not play at all afterwards, it hurt to run up and down court) The pain is still in the right side of my right knee but seems to have moved to the back of my knee also now. I have been using this CBD clay stuff to put on my knee which makes it very itchy but allows me to massage it very deeply which is helping it heal much quicker. Just wanted to get your guys opinion on what I should do next? I don’t want to stop playing basketball, I just want to get back to 200%.

  28. Also to add on, the next day my right knee kind of wanted to stay straight, any slight bend would put discomfort into my knee. And if it did bend or if I just walked normally, every time my right foot took a step that knee would pop. It’s stopped since then, both of those issues. Those were the day after the game

  29. My knee kind of 'gave way' whilst doing CrossFit last week. There was no swelling and a visit to nearby physio revealed a possible tear of meniscus. I have had no past history of fall or any injury despite being a long distance runner (marathons too). MRI indicated blunting in medial meniscus with a flap tear with displacement of fragment into inferior gutter……so much for medical speak! Conflicting advice from doctors on need for surgery. Pain has reduced much. Do I need an arthroscopy or can I manage with physiotherapy. Would appreciate advice/suggestion.

  30. Just been told this week I have meniscus tear they wanted to go right to surgery ot wanting surgery without trying to do anti-inflammatory and exercises can I walk beside the 7 exercises without making it worst?

  31. I've watched the first five minutes of this video and received more information than my last physical therapy appointment.

  32. Can I do these exercises even if I still hadn't my surgery yet (trying to avoid it for now)? I have a few months 'till my physical therapist appointment….

  33. this has been a very useful video, thank you! can you do a video additional sport specific exercises in addition to those in this video. I am particularly interested in those to recover from a meniscus tear and return to skate boarding, especially deep squats associated with a 'coleman slide'.

  34. Sir I had injure of grade 2 tear of anterior horn of lateral meniscus. Can I do this exercise which made me out from surgery..?

  35. Thank you for sharing and your sense of humor and professionalism, your videos are a lot of help to deal with my own and my athletes pains. I am a pro Tennis Coach. Thank you!

  36. Thank you very much for your tutorial I'm going to be doing this to strengthen my patella has. I had knee surgery in 1991 due to my patella popping out. Eight months ago I tore the meniscus in my right patella and it's been slowly getting better but in the past month my left is now worse than my right knee. Any suggestions?

  37. Unbelievable I received absolutely no after care as in exercises after my tear. Wish I'd seen this video sooner. That's British nhs for ya

  38. You guys are great! after my meniscus Tear i recovered almost 100% of movement after week 2. However when i squat it pains.How long would it take for pain to go away i i keep up with the exercises

  39. So you can do these if you were just diagnosed with a tear? I'm preferring to set if this gets better on it's own. Can't really afford the MRI right now because of insurance issues.

  40. Hey Mr Bob And Mr Brad…..
    I am a Indian 17 yrs old guy…. I have my left knee mri please help me out sir….
    1. Mild Patchy hyperintense signal noted in acl —sprain
    2. Radial tear noted in body of medial meniscus..
    3. Trochlear dysplasia with shallow trochlear sulcus..
    4. Hoffa's fat pad bursitis

  41. I'm 5 weeks post meniscus tear surgery. Should I be doing leg extensions? One PT told me no!!! Never!!! Another said I could. Anyone have an opinion?

  42. I’m recovering from a broken tibia and meniscus tear and I haven’t begun physical therapy yet but wondered what you two think about knee braces during recovery. Love you two 💕

  43. I haven't visited a doctor because it doesn't seem like my injury is that bad, but I can't do the second part of the first exercise … is that an indication of something sever…?

  44. 7:02 Min is the quad-stretch (pulling your tibia towards hamstrings) really safe, when you have a (degenerative) meniscal tear? I injured mine when practicing the asian squat, which is eventually the same as a quadriceps-stretch (with more force of course), so i´m kind of worried, where the stretching-limit is. The "let pain be thy guide"-rule didn´t work for me as it didn´t hurt, when i was squatting all the way down (and still doesn´t). The onset of pain/discomfort comes with a delay.
    Is it true, that full bending (with some kind of force) is necessary to provide the joint with nutrients or will unloaded whole-range-movement do the same? Brad pointed out (6:32 Min) that "stress on the joint" seems necessary, but that seems counterintuitive, when the meniscus is injured. So once again: where is the limit? Is there any?
    Thanks for your content.

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