Fix Your Torn Meniscus Without Surgery
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- Опубликовано: 27 сен 2024
- A torn meniscus can cause pain on the inside or outside of the knee, behind the knee, and locking when trying to straighten the knee.
Research shows, that exercise may be all that's needed to fix this problem instead of surgery.
In this video, I go over the range of motion, stretching, and strengthening exercises you need to get your knee feeling better:)
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Thanks for this. From my experience, I was originally skeptical about efficacy of exercises to help with my torn lateral meniscus. However, I was desperate and willing to try anything. Well, it worked but I will emphasize that patience and giving it time was key for me. For weeks consistently doing similar exercises 3-4 times per week nothing changed. But then around week 4, I started to notice reduction in pain and better range of motion. it’s been 6 months and I have zero pain and full range. Amazing! Again, be patient and consistent and more than likely to get a good result.
I’m so glad to hear you are feeling better! It certainly can take time.
Thank You for the reminder to be patient.
Thank you!
Absolutely. I took the better part of two years, including a brace, exercises and watching how I stressed that knee. Now at age 56 I'm back to skiing, windsurfing, running, judo, karate - pretty much anything.
@@Thomasuki267 that’s nice to hear. I’m 57 , back to exercising (legs especially) , motorcycling and ATV sport riding. All things I thought I could never enjoy again.
I came here with a bad fit of nausea from stress, coming from exams and my deteriorated health. This helped me get out of the worst part, and I haven't felt so grounded in a while. To whoever is reading this, I believe you and me both have the strenght to heal ourselves and stick through the hard times. Things are going to get better.
This comment made me cry. My knee has been bothering me for over a month now and I've had to stop going on my walks, one of the only things that really helps my mental health, so I've been pretty sad about it. Thank you for the reminder that we can heal ourselves. I hope you get better soon also!
saya sependapat dngn anda....dn sya punya ksus yg srupa...di cdra. 2 buln g bsa jln...tpi sya ykin....awal sehat.kn kmbli norml sehat...mknisme tubuh...mmprbaiki sndri stiap bgian yg skit.. smoga smua dibri ksembuhan..ksehatan dan pnjang umur amin..yrb..
im sory..im from indonesia🙏
@@shandi6246 amin...alloh mmbrkti smua
2:00 Derma edge- massage of knee and leg area
2:29 Hamstring stretch- 30 sec-1min
3:08 Calf stretch against wall
3:36. Knee Flex Internal & External 10-15
4:32 Bridge toes up/heels up x 10-15
5:27 Quarter Squats (preferably with bands)
Hi! I am an orthopaedic surgeon. Thank you for this very good video. Let me say that, even though theses exercises are very good both in case of conservative treatment and of post-op rehabilitation, unfortunately there are some specific kinds of meniscal tears that don't heal without surgery. I always try to avoid, when possible, the surgical indication... but in some cases (such as bucket-handle lesions or flaps) the mechanical symptomatology will not cease just with exercise and is worth the intervention, in order to avoid long-lasting pain and progressive degeneration of the meniscal residual tissue. Best Regards.
I am awaiting an MRI on my knee which will happen in a few weeks. In the interim, is it sage for me to jog (not an intensive run) or will jogging exacerbate the injury (if there is in fact an injury)?
She didn’t mention that exercise was all encompassing
Had meniscus trim in my 30s I’m know in my 60s just recently I’ve been having some inner meniscus pain for several months, should I get an x-ray?
@@rickmuha4278Yes, I think that in your case it would be correct to make an X-ray to assess a probable degenerative process. Then, depending by the result, it may be worth to have an MRI also, for a full joint-check. Regards.
@@OrthoStrike X-ray Monday
Thanks
Hamstrings are often forgotten about when it comes to knee problems! They are so, so important! Good support around the whole knee joint can unlock so much pain relief. Anything to avoid surgery! ❤️
You bet!!
Absolutely true. Making my posterior muscle chain stronger was a game changer for me, hamstrings, gluts and low back.
My hamstring has been tight ever since I tore my medial meniscus. It’s all connected, poor glute medius activation too can be a factor.
This was great. No noise. No begging for smashing buttons. No ads in the middle. Just good info with a realistic timeline.
Fixing these things takes real time. It’s not like popping pills. A couple of months sounds like a good deal to me considering my knee’s been a wreck for years.
You‘re actually saving my life, I can’t run since 4 months because of the meniscus, been to different osteopaths and chiros but nothing helped, your exercises do me a lot of good, thanks
You’re welcome! I’m glad I can help and hope you get back to running:)
Would you mind giving us an update on your knee? Hope everything went to the better!
Thanks so much for these focused exercises, Dr. Ennis! In addition to the PT, I’m curious to hear your opinion on regenerative joint injections?
Same here brother
I start exercise today
Many thanks for the video, great advice for torn meniscus, a very nasty, painful and very slow-healing injury.
Just wanted to share my meniscus injury story and encourage sufferers to not give up. I do power-walking as a way to keep fit and control my weight. It works great. I walk at least 10 km/day, sometimes up to 20 km/day, or even 30 km/day on rare occasions.
My meniscus was injured about 10 months ago, as a result of an awkward landing after a jump. For the first 3 months after the injury, I could barely walk or climb stairs, my knee was swollen with some liquid inside (but not bruised), and I was in pain. For the first month, I had to take medications to be able to function. I completely stopped power-walking (obviously). I visited the doctor, who recommended the RICE regimen-rest, ice, compression, elevation. I didn't do an MRI scan or any other type of medical exam. The doctor prescribed magnesium, zinc, and vitamins C and D3 (I was severely D3-deficient at the time).
After the first 3 months, things improved noticeably, to the point where I was able to do slow walks for up to 5 km. I felt some pain, but bearable. What I noticed was that the more I walked, the faster the knee was healing. This is because movement helps the blood reach the meniscus (a very difficult part to reach), feeding it the necessary nutrients to promote healing. So, I slowly increased my daily walking distance, paying attention to the feeling I was getting from the knee as I walked. After each walk I applied the RICE method.
Now, after 10 months, I rarely feel discomfort or pain, I can power-walk for almost 20 km easily, and I feel that my meniscus has almost healed. So, my recommendation to everyone suffering from a meniscus injury: give it plenty of time to heal, apply the RICE method, slowly "energize" the knee by doing mild exercises and walking, don't let it rest completely for long periods of time. I think the human body has ways of self-healing, and surgery should be the last option. Whatever you do, always visit your doctor, but also do your own research and give your body a chance to take care of the injury.
Thank you so much for this!
Your story sounds like mine.
I injured my meniscus 6 months ago, also didn’t have an MRI.
I bought a treadmill a few weeks ago and feel like I’ve made more progress in the last few weeks with the treadmill than I have the last 5 months just doing pt.
I have a long, long way to go and sometimes feel like I’ll never be the same again but stories like yours help :)
Definitely agree with doing things to drive blood flow into the knees
@@theworldiswatching9658 Glad that my story has helped you and that you're recovering from your injury! 6 months is still quite early, give it a few more months and I'm sure you will be much better. The healing is slow but steady, at least in my case it was. Listen to your body and don't rush things. I can now do even 30 km of non-stop power-walking with no issues (apart from the overall exhaustion). Your body will tell you how you're doing and how much you should pace your activities. I'm not saying to not see a doctor, or that surgery is never needed, but there are cases where the injury can heal without it, and videos like Kristie's confirm this and gave me the hope I needed to treat the injury. All the very best!
Thank you for
That advice ❤
Very helpful! Thank you very much for sharing your thoughts and experience!
Thanks a lot...my son had injured 22 days ago....MRI report says meniscus tear and partial acl injury....doctor said surgery.....but he is doing physio therapy from last 13 days....also take rest and apply ice 3 4 times .....he feels improvement....physio dr said just do physio you definitely will cured....don't worry....but it takes time 3 months.....so decided not go for surgery.
Thank you so much. Leg day leaves me in crippling knee pain, and lately I’ve pretty much been crawling up the stairs. I noticed immediate relief with these exercises. So many other useful videos on your channel as well.
Thank you! I hope that you can continue with leg day without feeling so awful:(
I do exercise with lots of knee flexion can make things worse.
Excellent piece of work
Great advice Kristie, I've been following similiar exercises along with knee cap mobilisation and circling of the knees 3 times a week - after 9 months I can now walk 10 miles comfortably! Keep up the good work ATB Steve
Thanks! Glad to hear your pain and walking are better!
Hi Stompin, did you do squat, lunge?
@@demetsanca8903 Hi I did free squats and concentrated on getting down as low as possible - initially using a slant board and stick to help. It takes time but you will get there.
@@stompinsteve6066 thank you so much. Actually it doesn't give me pain but I am afraid of doing more damage. :(
Why do you walk 10 miles, May I know?
appreciate the video. i started doing your stretches about a week ago. i was diagnosed with a torn medial meniscus on the anterior horn and grade 4 chrondomalacia. i am 47 years of age. my knee does not lock. i still have pain when squatting more than 90 degrees. i avoid squats but that usually triggers the pain. i avoid running on cement or asphalt and run on sand at a beach; i cycle; or run on a rubbery track. your stretches are helping i haven't felt the dull ache i usually feel after activity. i will continue to use your stretches prior to and after activity.
I’m so glad things are feeling better!
Wow, my injury sounds a lot like yours. I’m 47 and have a medial meniscal tear around the posterior horn with displaced fragment (it’s flapped over). My doc thinks I’m a good candidate for surgery as well as my buddy who is an orthopedic surgeon. It’s been 10 weeks since my acute injury and it’s still bothering me a lot. I’m open to PT but feeling discouraged. My surgeon friend said that even after surgery my knee will likely never be 100% again. I’m an avid surfer and tennis player, feeling a bit depressed about the prognosis
Hi! I have the same problem as you do as well. If you could take a minute, I would really appreciate to hear how your knee is feeling now and what helped it. Thanks!
@@slashtrio How are you now?
Stay happy everybody and always find time to smile, its free and sometimes the best form of charity.
I wish I had found this one year ago. My doctor did not believe me. One year later I'm still healing. 🙏💙
I hope that you can continue to heal 💕
Mine never gets better. Been 8 mo.s. A board fell on it.
@@Warmfireandtea The vast majority of meniscus tears occur in an areas where there are no blood vessels and are called non vascular areas. So it cannot heal. The medical technology is improving but still not there to regenerate a torn meniscus. If the tear is in the outer rim where there is a blood supply it will heal. It might settle down but the tear remains for life.
I came across this video after calling my doctor looking for a orthopedic referral to look at my knee. An Ultrasound (looking for a Baker's Cyst or blood clot ) had already confirmed a meniscus tear. I performed the procedures in this video yesterday and the improvement in lowering pain was immediate. A couple of more cycles and my pain is gone. It still returns after sitting for a while, but the pain disappears after another round of therapy. Excellent Video!!
I’m so glad you are feeling better! Hope things continue to feel good 😊
I think I tore my meniscus yesterday playing basketball and after a day of bawling my eyes out thinking I’ll need surgery, I’m glad I stumbled across your video! I will definitely try this to improve my range of motion and hopefully feel some relief soon. Thanks for posting
Hope that you feel relief soon!
I know the feeling. I too cried lol
@@mixedbartending7184 i cried as well mine happened 5 days ago also depressed i tore my inner meniscus
@@sukiguwopaz8747 how long did yours take to heal with no surgery
@@jayjones2629 im now on the 11th month and im healed like 90 percent not at 100 yet but physical therapy was the key for me
Thanks for these suggestions. I used to work on my legs more and when I stopped I sustained an injury. So now I have to heal and strengthen my leg muscles.😮
Kristie, this seems to help me! I,m a Painting Contractor whose always going up and down 40 ladders! Also I I train in the gym for 30yrs, was a Power bench press and heavy Squat guy! Now its caught up with me! I still train! Two weeks ago I did hack squats and did something just like you said to my knee@ i,mm following you're Vido! I noticed when I bike ride it feels very Comfortable on my Keens! I ll Stay with you're Routine! THANKS!😊👍
I'm going to do whatever it takes to get better. I hit my knee and am healing. It felt so lonely having this happen, even though I'm not alone. I am scared and anxious and just want my knee to heal. Thank you for this video Dr.! I will do the exercises!
Hope you feel better soon!
It's probably just bruised
I’m scared too and am relieved reading all these-are you better, MC?
Dr. Kristie is in incredible shape.
Thank you so much for your videos. I just found you after searching for so long for good information. My attention span loves how short your videos are and I can tell you’re a very kind person. So many of your videos are helping me become stronger and fix pains that I’ve had for way too long. You’re an amazing person.
I'm so excited to try this! I need the movement and the relief!
I hope it goes well!😊
This gives me hope. I’ve been getting injections and just tore it worse yesterday after being pain free for two weeks after the last shot. I went to ortho urgent care and they basically said live with it or get it scoped, never mentioned I could have relief with physical therapy. So glad I stumbled across this video.
I’m sorry you are going through all this 😥 I hope these exercises help you out! Keep me posted:)
Short precise and to the point. Thank you so much. Its exactly what I needed!!
You’re welcome!
Wish all therapist were nice and good at showing the exercise like this. wasted my time going to therapist, barely showed me half of what she’s showing for same exercise and told me see u in 3 weeks. My knee doctor showed me more than what my therapist did. Will be following this video exercise thank you
You’re welcome and hope you are feeling better!
Thank you my menicus has been torn for a couple years now I don't want surgery these exercises are a big help
You’re welcome 😊
6 months later Hows your knee?
My knee is doing fine
@@CnormTVhow's your knee in 2024
Excited to try this. Just had a c section a couple weeks ago, and I must have twisted my knee wrong, and everything I'm reading and what I feel points to a medial meniscus tear. With a newborn and a toddler, I don't really want to go to a doctor, and even more so, I just don't want to have to do a surgery after just having one! I was so excited to get back to being active again and now this 😩 Thank you for this video. Very clear and to the point 🙏
How are u now
This makes me glad I hurt my meniscus. I'll be watching every day:)
Wtf
AS a cyclist and unicyclist with a torn meniscus, regaining confidence, and full flection of my knee while maintaining strength was important. I used a stationary bike and would move the pedal from say 10 o'clock to 2 o'clock with resistance for ten minutes or so a few times a day. As flection improved enough to go over the top and pedal full circles I got back to short bike rides. When I could confidently ride uphill out of the saddle on the bike I resumed unicycling. I continued with my weight training while rehabbing my knee. I'm 75 now and I hope to be still riding unicycles into my nineties. My knee is at about 90 percent after about 18 months. Still going for the remaining ten percent.
Thanks for the input!
Wow! Any videos of you on a unicycle?
I’ve been doing this routine for about a week and a half now and i have more extension in my knee now! Im pretty close to being able to walk normally again. I Do this routine once in the morning and Once in the evening after i eat dinner, It Really helps loosen and relieve. Everytime i do this i get a little bit more extension. Doctor said i potentially have a meniscus tear . Im getting an MRI tomorrow. Hopefully things go well.
Fingers crossed! Good luck:)
How is your knee now Sir?
@@gabitsu-ftw3871 My knee is great i ended up having a grade 1 MCL Tear , a very minor PCL Tear, and some minor lesions. I was improving my range of motion. it was through doing this routine that helped me a lot. After i achieved full range of motion, i started doing very light leg workouts for my quads,hamstrings, and calves so i could strenghten my legs and prevent future injuries . Its been a long time since then and my knee feels great👍🏼
Note: I did this routine every day. twice a day. once in the morning and once in the evening. I also went on a walk every day so i could stretch my leg a little and get some blood flow through my knee. It ended up working very well for me . Be careful, do what you can, listen to your body, start small, and you should be okay.
@@mikesuarez5231 thanks a lot for your quick reply. I twisted my knee at football last week, heard a loud pop and I can't fully straighten it now, I did some light exercises and it feels like it's getting a bit better, but now I found this video so will start doing these instead. Doctor said it's a meniscus tear 100% hopefully I'll have a MRI soon to know exactly what's going on. He recommended surgery at first but that's actually my very last option.
Thanks a lot for sharing your experience! May God bless you!
Dr. Ennis
I'm 80 yrs of age. I torn my Minuscus in the military 1967. Im now bone on bone and doctors say surgery. I do not want surgery. I want to perform your knee exercises to forgo surgery and will diligently perform your exercises
Thank you so much and keep in touch
Don Colicchio
You are welcome and I hope they help!! Unfortunately, some people do need surgery but I hope you are not one of them:)
Just looking at the cover hurt, if I tried that my knee would lock up and I would probably scream. Man why does this stuff gotta happen to us
I feel this pain 😭😭😭my knee literally gets locked and it stay like that and it literally stays in that "L" shape and it hurts
@Bernadette Smith this is so true. The foods we eat have a huge impact - even to the bone.
I threw myself to the floor in agony yesterday almost crying
@Bernadette Smith how did u overcome that
My problem now... Im scared to even sleep ! That it some how bends and I get it . The worst idk how to explain to people ...
Just was diagnosed with a “likely” torn meniscus (X-rays only). Started PT and just found your video. I’m going to supplement my PT work with this. Running the NYC Marathon in Nov, need to fix the uncomfortable-ness!
Oh boy,I hurt hurt my right knee cleaning house!🥺
Every thing you described is how it feels.... going upstairs/lifting my leg,boy that made me cry!! But I'm going to do what you suggested and see how it goes.. thank you for your help.
You’re welcome and make sure to listen to your body:)
I tore my meniscus last year and did the surgery. After almost 11 months after surgery, I turned my knee in a football game and heard a pop In my knee. The first couple of days I had that stuck feeling in my. Know after almost 3 months I have pain in my knee. I will try these workouts hopefully it's gonna help. I really don't wanna to get operated again. Wish me, luck guys.
Oh no! I’m sorry:( I hope that this video gets you where you need to be!
Thank you for posting this!! Just what I needed!! 💖
You’re welcome 💕
Thanks for posting this. My right knee hurts for a couple of days. Today, praise GOD I walk outside but when I put pressure on the right knee it still hurts. Do I have meniscus tear ? Thanks Doctor.
I torn my ACL 2014 and never did surgery , i did special exercices that allowed me to do certain sports ( biking, hiking, Jogging ) four weeks ago i torn my Meniscus while i was Jogging apparently my knee was loose and i felt the tear. i t was painfull i couldnt stretch it and all , i followed your exercices and the result are great , within two weeks i was able to bike and hike but not jogging third week no pain in my knee just a little bit of a pinch, today is my 4 weeks i feel great i can do push ups and half squats , not confident tho to start jogging again , tomorrow iam getting my knee brace hopefully with it i can go back to playing soccer and volleyball . thank you
That’s so great to hear! Thank you for sharing and best of luck to you 🤗
It's felt great to hear you that you are healing!
why is this video not at at the top recommended 😭 she had all the answers i was looking for 🖤
Thank you! Pass it on if you know other people that need it too:)
Great exercises, and advices! My knee hurts, but, I started with this. Wish me luck!
Best wishes from Serbia! 😀
Thank you and good luck 😊
@@drkristieennis Thank you, i'll need it! So: started with exercises, and guess what- i can do it!!! WoooHooo!!!❤❤❤❤❤❤❤
I'll try this every morning before swimming. My doctor told me last month that my knee cartilage is torn and I'm only 29yo. Swimming help with the pain so far but I can't swim every day because it rains a lot lately here in the Philippines. Thanks for this video ❤️
Did it help you heal?
Kristie, thank you for creating this video. I have started following your protocol as shown in the video and in only one week, I am feeling a difference. I have some major tearing in the left medial knee area and, while I am opting to get surgery at the end of this year, I have felt progress with a decrease in the pain level. Again, thank you for this video.
I’m glad that there has been progress and at least some reduction in pain:)
I was just in immense pain i did the exercise took a pain killer and atleast i can walk now with less pain....i will be doing this for consecutive 3 months and will notify everyone
Let us know! Best of luck
Awesome vid! This is me RIGHT NOW! And you nailed it thx!!!
You’re welcome!
Hows your knee now?
I am going to start trying this tomorrow. I am not sure if my meniscus is torn but all signs point to yes. I can barely take a walk and when it's good enough to get in a mile I am laid up for 3 days. It's been like this a month. I am miserable, depressed and need the exercise to control my diabetes. My quality of life has went in the crapper. I am at a loss and risk undoing all my hard work at weight loss and getting a good A1C. I still am not even for sure how I did it. Way more info than anyone needed but I needed to vent.
how are you doing now?
Thank you Doctor Beautiful! This is exactly what I needed. I made the mistake of having the partial medial meniscectomy last December and it now feels much worse. I am planning to start going for PT but these routines will help. I am now subscribed to see you more often.
Glad it was helpful! And hope you feel better soon!
Hi Dr K, I'll be 73 in March. No cartilage left on inside or out (? can't remember exactly) of both knees.
Must admit I was very skeptical of the "strengthen the muscles around the knees giving relief to the problem" advice that you and other online therapists demonstrate.
So, after a layoff of my regime, got back to Concept 2 rower and resistance training and in the third week a young activity pal took me on a hike she called a "Don hike."
It had switchbacks so not much steep incline. There were rocky areas where I had to step from rock to rock. I always use poles as enjoy the upper body workout they add as well as the safety and stability. Young (60) friend floats up these hikes, no poles.
To conclude: I was amazed at how solid I felt on the hike after 3+ weeks of the rower and also squats laying on the old Total Gym sled not bending past 90 degrees in the dip. I did need to be careful not to twist the knees and to negotiate the rock to rock steps with precision.
I was amazed that we did the 3 hr hike with just a tinge of discomfort for me if I allowed a slight twist or slip in the wrong direction.
Now I'm watching the strengthening vids from you and a couple of others with interest and trying to fit them into my regimen. Fortunately, I enjoy the stretching after workouts, the whole system of fitness is a positive addiction for me.
Your graceful, supple movements and flexibility are amazing and inspiring and you are thorough in explanation and demonstration. Much appreciated. Stay well.
PS: Just noticed Evan's comment below mine - another guy who saw the light!!
Oh thank you so much and I’m so glad I can help!
Great video and love the good energy, Thank you so much for making this, well done.
You’re welcome and thank you:)
You’re welcome! I love making these videos:)
Hello! I injured my right knee playing tennis 2 days in row, not a good idea😒 so when I’m not playing tennis I walk and hike 5 miles a day, but my walking have decreased and no tennis, I have been seeing a Chiropractor and doing rehab at home twice a day, I can’t wait to try this! Thank you so much!
You’re welcome and good luck!
Thanks for great insight and explanation many thanks regards from Greece :)
You’re welcome 😊
Hello everyone, i pray this comment finds all of us well! I just returned from my surgeon when I removed the fluid and gave me an injection. Based on my MRI results, he suggested surgery as i have a tear in two places (one on each side. I dont have much pain. I'm just swelling at times. I'm hoping that this fluid removal helps so i can avoid having any outpatient surgery. I will let this knee rest a bit and follow up with mild exercises to strengthen my knees. Does this sound good?
smoga saya bsa oprsi sprt anda .mngingt byaya di ngara sya mhal bngt udh 2 buln sya biarin cdra srupa....robkn mniskus mksh komntarnya
@@Dian-y8h what's the point in responding in another language?
I would like to thank you for this exercise it was amazing, I had knee meniscus torn and the doctor told me only operation the solution, and I had severe pain, after I start your exercise it just disappear and I'm keep going as you advise, God bless you🙏
I’m very happy to hear you feel better!
@@drkristieennis thanks dear
You’re welcome 😊
@@MAYA-rx5wg please update..did you do surgery? Or did you heal properly with this exercise??
@@devton8679 hi I feel totally better with this exercise, you should do it every day and be carful when you do sport, you can manage if there's no pain, and the exercise help me to relief the pain. I didn't do the surgery as I heard it might happen again. take care
Thank you a lot! From Russia with love!
You’re welcome 😊
Hello Russia
With Covid my dr didn't even see me. Sent me to get mri had assistant call me to tell me I had a torn meniscus, said SURGENT would be contacting me! Well I refuse to have surgery unless the pain is so bad that I can't even walk, but as for now I will just do your stretches and I know they will help. Thank you Dr. Kristie
Good luck!! I hope you feel lots better:)
I had surgery 09/10/20 and I'm still feeling the soreness and stiffness my knee still unable to go up steps on the leg I had surgery on, I'm going to try these with my other ones to see if it helps thanks
I just subscribed to your channel. I had a minor menisectomy in mid-August. My doc said everything went very well. He showed me the before and after pics, and said I might be running again in a month. I have had a couple of setbacks since then. One was a very aggressive PT program. My therapist knew I was a runner, and that we know how to push our bodies. I wound up with a hematoma the size of a cucumber and some significant pain. I worked through that issue, and made good progress. In October, I went to Disney World for a week, pushing my wife in a wheelchair (broken foot that required surgery). At the end of the week, I was in excruciating pain, so much that I thought I tore something. I had to wait until after my wife's surgery before seeing the doc again. He thoroughly examined me and is convinced that I didn't tear something, and said he doesn't see anything to indicate more surgery is needed. He offered, for the third time, to give me a steroid injection, and I accepted the offer. I am doing better, but I still walk with a limp. It's time to start strengthening, and your advice seems to be what I need. Thank you!
You’ve been on quite the journey! I hope everything continues to heal well 😊
kristie ennis Thank you...
Gene Zackerman you’re welcome!
This is just what I need!! I’ve had meniscus issues for some time and while surgery helps exercises like this make it sustainable ! I’m so glad this popped up in my feed 👍🏽
I’m so glad I can help! Hope your knee continues to improve!
Hi, thank you for this video! I'm so glad I found it. My knee has been in pain for the last month and I've had to stop my walks until it feels better. Hopefully these exercises will help. Thank you so much!!
Just got home from a medial meniscus tear diagnosis in my right knee. Seeings my other knee is already on loan, I received a left knee arthroplasty in '16, I must really take care of this one. So this info is right on time.
Big thank you I got a meniscus injury 6 months ago and I never really did any stretches and me doing it now just once felt super nice
Glad they feel good:)
Thank you very much, as always very useful!! Love your videos! We are staying at home in Russia, but the virus is spreading... How do you fight the virus in the States?
Андрей Малышев We stay home and away from people.
We don’t watch the mainstream media.....pls don’t fear any virus, FEAR the vaccine.....it’s sinister....❤️🙏🇨🇦
This is why yoga has helped my torn meniscus. We pretty much do all these exercises.
She is my favorite trainer, thanks for the video Doctor
Thanks so much doc! I just had some fluid drained from my knee yesterday. I will go to pt Thursday and Friday. I did too many squats which exasperated everything. I justvwanna jump again. Great video and thanks again
You’re welcome!
Exasperating!
I have a new meniscus injury. I cant get down on the floor but can do the exercise (try) on the bed. Thank you for these excercises.
Thank you for the informative video Kristie! My 15 yr old tore her lateral meniscus in both her knees playing basketball. She’s been told to get arthroscopy (although she can fully extend her legs but has some trouble bending her right leg backwards). Doc also said she may have a small bucket handle component to the right knee tear which can only be fixed with surgery. Do you know if that’s true?
Hi can you tell me how’s your daughter doing? I recently got the news of a tear.
This has given me relief that I can do something to heal myself over time. thank you so much for this upload.
Thanks Kristie! I am working through a meniscus tear and am excited to try these exercises out.
You’re welcome! Hope your knee is feeling better soon!
My MRI findings reveals:
1) cartilage edema with minimal subchondral cystic changes noted at lateral patello-femoral compartment.minimal streak of fluid in parapatellar recess.
2) perpatellar soft tissue edema.
3) Posterior cruciate ligament buckling with maintained continuity and signal.
4)Intra-substance grade-1 signal changes noted in posterior horn of medial meniscus .
Would these exercises be helpful in this conditions?
Waiting for your reply asap .
As I haven’t seen you in person, it’s difficult to answer that. I have had patients with the same meniscus tear do these exercises. It’s best to check with your doctor.
You are amazing doctor. Thank you! My tear is in my medial meniscus and I have been going to physical theraphy for 2 rounds now. Swelling and pain are minimun now. Due to insurance I just had MRI and found the tear.
My doctor ordered another round of therapy and I keep working our at home too.
I pray that I do not need the surgery. I'm 62 and have very serious allergic reactions to meds.
I will also do these exercises. Is there something you should not do?
Thank you again and lots of blessings 🥰🤗😉❤🌹
Wow, awesome exercises! Thank you, Dr. Ennis!
I noticed that you have not addressed the time since injury before you should start these exercises. My injury was about four days ago and I am still needing crutches to move around.
How often should we do this ? I’ve been battling with the meniscus tear and refused surgery for 3 years and really want to fix this
I usually recommend 1-2 times a day to my patients.
Thankyou so much for your video I had knee surgery to flip my folded miniscus when I was 10 . 14 years later my other knee cramped and I been having incredible pain ever since accident . During these rough times I need to keep working and heal myself naturally 🙏❤️
Oh I’m sorry! I hope this knee feels much better:)
@@drkristieennis thankyou I'm watching your vid again 💯😇
Thank you so much for this video and support. Hope you doing well. 4 weeks ago I torn my ligament during football after 2-3 weeks I was completely fine without any pain, few days ago I just twisted same knee again. Waiting for MRI scan. Using crunches at the moment, can’t fully support my leg, as well as can’t straighten it fully. Doctor didn’t say any think about normal walking. Do you think I’ll be able to walk in 10 days time without crunches just with a knee brace until further instruction? Thanks you..👏🙌
I’m sorry you are going through this! I apologize, but this is a tough one to give an answer to without actually looking at the knee.
Hi Robert, hope you are doing fine now. 3 weeks ago I heard a click sound while playing cricket, but I was okay with no pain after a day. Then in next week, I twisted my knee and there was extreme pain but again I was okay in 10 minutes. I was able to walk and in the evening I was able to play cricket and was able to run 5 km. Two days later during my run, I twisted my knee again and since then am unable to straighten my knee and can't fully stand on that knee. Am also on crutches and waiting for an MRI.
How long did you have to wait, were you able to walk without surgery or with just exercises?
@@fismail1023 you guys definitely tore the ACL. That takes months to heal seriously. If you feel.like you can be able to do the sport again after a week or two, don't, you will end up twisting it again until its fully tore....then at that point surgery is the only way.
I've had a torn ligament over a year ago it's much better now but I still need to work on my muscles as they are super weak but yesterday when I wanted to get on the car I twisted my knee and today my physiotherapist told me that apparently I have damaged my meniscus,
I'm just so devastated and I started feeling absolutely hopeless and useless.
Thank you for your video.
Stay safe.
Oh I’m sorry you ended up with another injury to the knee:( I hope you heal quickly!
@@drkristieennis cheers, thank you.
M you’re welcome!
Thanks, I'll apply it to my patellofemoral pain. what do you think about applying hot or cold packs to help with the pain.
You’re welcome! If it’s a new injury, I’ve usually works best but there is no hard and fast rule. I tell patients to use what feels best.
I did some reading of the comments, but may have missed where you talk about the tool/accessory you are using to get the blood flowing. The silver item in your hand that looks like a tool for painting or woodworking, etc. You said the word, but I did not catch what it is. * * Thank you so much for this video ... I just found it today. My right knee -- I twisted around Dec 20th (I was out playing w/ my dog and I turned to the left and felt a pull/maybe also a pop. I'm an older person. ...... While turning left, my knee was still planted (when I turned to the left to move out/play chase w/ my dog; but instead of moving my foot position -- I turned my knee to the right. Pain!! Pop!! {silly me!!} It is better now, but if I try to do squatting down outside to pick up something/garden/etc, my right knee seems to freeze up and I get rather strong pain (1st time it happened I felt stuck in the squat and was very surprised and it hurt, a lot. Thereafter, my knee area felt week and the inner knee cap area would have pain; pain if walking outside in an unlevel area, etc. Right knee area swollen. And then both knees feeling weak, wobbly, some pops. Left knee is better now. * * We live in the country and our property is pasture-like ground. I'm trying to do leg lifts to build up my thigh/knee area. Some days it feels better, other days -- i.e., getting out of bed certain days, walking on an incline or land grade going down, it does not. * * After appx three weeks, I was meeting w/ a new Nurse Practitioner and she said the knee area in the interior was still swollen and said to ice it. I have not had x-rays, a medical appointment, etc,. because .... yep, you guessed it ... the ongoing Pandemic. I am fully vaccinated and had the booster -- but, I'm still staying cautious. The daily rates in our area re: Omicron are so much higher than in the past.
I will give the exercises you demo'ed in this video a try -- minus a band at this time. Thank you again!! So appreciate your info ... and I subscribed!
So glad that I found you DR Ennis. I never had knee issues and out of the blue, I think I have a meniscus tear. Minor. You're awesome so I look forward to healing with these exercises! Thanks. Oh ... fyi ... for anyone with hairy legs, find a band that doesn't rip your hair out! Seriously!
Should I do these every day?
I find the cloth bands are a little more gentle on the hair:) I typically start people every other day. Hope you feel better!
@@drkristieennis Ha! Thank you. I am ALREADY feeling better. I think I had a small or minor meniscus tear. You're amazing.
@@drkristieennis I also started putting a small medicine ball or massage ball behind my knee and squeezing to bend the knee as far as possible.
@@UAPbigfootandBOATDRINKS thanks for sharing:)
I was told I needed surgery 🤷♀️ the surgeon gave me zero options of rehab which leaves me. Very confused he said rehab won’t work for a tore meniscus a torn acl and baker’s cyst but I have no pain I do yoga and reformer pilites and other restorative classes. These exercises feel so good and Iam going to purchase one of. Those tools u have to get blood flowing
I hope this works for you!!
Thanks for your demo and tips, it’s a big help for me with a meniscus tear.
Thank you. I am enjoying your sessions - the more so as I get older. This one in particular will be important to me.
Finally, I know what is the issue with my right knee! I do have a little fluid in it, but it hurts exactly as you described, on the outside. Had a little IT band therapy there, as well. Thank you!
You’re welcome! Hope you feel better:)
How is your pain now
@@thecuzzy3571 better. I have been playing a little pickleball, too. Just taking it easy. It seems like all the tendons in your knees get weak so exercise is definitely key. Thanks!
I haven't even gotten to the part of the video where you demonstrate how to heal the torn meniscus without surgery. I'm just sitting here fighting back tears at the possibility that my existence as an active biped may not be over yet. I used to be able to reset my knee, but this last blowout put me in a wheelchair for months and is still "locked" in a bent position (never reset and can't straighten). I'm so afraid that even if I reset it, it will only pop out again and again and again -_- Enough blubbering. Back to the healing 🤞🤞🤞
Oh I’m so sorry:( I truly hope you feel better!
Hi thanks for the video! This is actually relevant for me because I think I might have torn my lateral meniscus, but I’m not 100% sure. Two weeks ago I tripped and fell. There was no swelling or bruising at all, but I was having pain walking for the first week but now I’m walking pain free. The pain was/is mostly on the outside and back of my knee. I never lost any range of motion or extension though. I still can’t run though as it brings pain. Also, my knee is clicking whenever I bend it (it doesn’t hurt though), and I know that could be a sign of a meniscus tear. Lastly, I was having a lot of tightness in my hamstring in the beginning, but it’s calmed down now. I wish I could get an MRI but I can’t leave the house right now due to the virus, so I would love to hear your opinion on if you think I tore it, or if it’s possibly something else. Also for a background, I’m a 20 year old male and am just about 11 months out from ACL surgery, although I don’t think I retore my ACL because my knee still feels totally stable and isn’t buckling. Thank you so much for your help!
The good news is that you have full range of motion and it’s not locking!
Some self tests to try:
-Squat, squat with toes out, squat with toes in.
-holding onto a counter or sturdy chair, stand on the sore leg. Bend the knee 5-10 degrees and twist your body back and forth.
If you have pain or clicking, this could indicate a tear.
There’s moderate uncomfort I would say when squatting with my toes turned in and if I twist my body while standing on the sore leg. It doesn’t click though when I do those, it only really clicks if I am standing up and bend my leg back as if I were doing a quad stretch. Is it possible for their to be a partial tear or does clicking mean it probably went all the way? I get how it could be torn, but it’s confusing how it didn’t swell and I didn’t lose rom or extension so I’m hopeful. Lastly, for now since I can’t get it checked out I’ve just been doing PT at home as if it were torn, should I continue doing that or could I make it worse if I don’t get it looked at? Thank you!
It does sound like a partial tear. I have certainly seen people with partial tears that don’t have swelling and have minimal range of motion loss. I would treat it like meniscus.
Same happening to me now 😓
Great video, thanks! What is the thing/device called what you are using to increase bloodflow in the meniscus?
Thank you! It is a device I created called the Derma Edge:)
www.pt-nh.com/derma-edge
I'm going to buy some bands. I can can work. It doesnt hurt me then. I bugs me when I drive for the first 5-10 minutes, then it's okay. Also, it's stiff when I get up after sleeping. Stretching and using an impact massager on my calves, feet, thighs and hamstrings helps a lot too. Still, I wouldnt trust myself to kick a soccer ball.
Thank you. You're the best, Doc!
My knee isn’t torn or anything I think, just hurt it after leg day but I used this - the rotational exercise was like an instant relief. The blood flow certainly helps. Going to use this every day until the pain subsides. Thank you!!
You’re welcome! I’m glad this helped out:)
It's my understanding that horizontal tear does not respond in the way you describe because there is no blood supply to the major part of the tear. Since this seems to be the predominant meniscal tear in the elderly could please run us through the options that exist just to avoid giving unfounded hope to the benighted?
I had both knee surgeries. I destroyed the meniscus in my knees from standing and walking roofs. I have "repetitive trauma" The surgery helped a tiny bit. Right leg medial meniscus and left leg lateral meniscus. It was all shopped up and catching in the patella. My issue is when I squat or kneel, my right knee feels like something is going to burst, it feels extremely tight. Then when I stand up it KILLS for about 30 seconds, I can literally feel a hot wave of heat or something shooting above the knee. Imma mess, Doc. The construction industry hasn't been so kind, then the auto accident I was in really set me back after being rear ended so hard that my cargo trailer was destroyed. Thank God I had that trailer on my truck when I was rear ended on the expressway. I was going 55mph and this idiot had to of been doing every bit of 100mph when he hit the back of my trailer as if I were standing still. He's lucky he took off, it was a hit n run. I have no clue how he was even able to get his smashed truck started after that. I crashed on one side of the E way- he went off to the other side. I couldnt see his plates @ 1a.m. That dude has caused me so much misery and still in a law suit w/ my insurance 4 yrs later. Just incredible.
Oh my goodness!! That’s a lot to go through!! I’m guessing you have already gone through PT? And massage?
We need people like you. Getting stronger and healthier is fun, also its science.
Thank you! I try to combine both:)
I have literally 3 months to recover haha let's see if i can pull it off. I fell off a skate board by the way.
Good luck!!🍀
Why do you have only 3 months?
Bro i was skatboarding too. i was trying to do a Back Smith Grind on a 7ft Quarter. Right when i was about to roll away my foot slips off ,my Leg gave out ,and now I have a possible torn medial meniscus with a Fractured Ankle. its been about 4-5 weeks now since then. Some Guys helped me up and one of the guys was like “Bro your not going to be able to skate for months”. I just wanted to tell him to shut up at the moment haha.
@ Kristi so are you strengthening the butt and calfs? How is these exercises helping the knee? Strengthening it? I was just Diagnosed with a tear in my meniscus and I sure can't afford $90 we week to see a PT therapist I'm so grateful for you posting this but how is the exercises strengthening the knee
Wow! I'm surprised to see so much about meniscus tears on RUclips that I hadn't found before. Mine is weird. ROM was never that restricted. When the swelling was really bad, I could hardly bend the leg, but on the day, I could bend my leg up to where my heel touched my butt, and I can stretch my leg all the way out too. It's been 40 days and I can walk okay, but with a stiff leg, like an elephant, because even bearing bodyweight on the leg if the knee is bent at all hurts. It's under load that I can't bend the leg. Seems like a pain barrier. Today, I noticed that I can do upper body-supported bodyweight squats on my toes, but after only 2-3 reps, it starts getting uncomfortable and feeling more like when I had my initial injury, though not nearly as severely. I am able to do some weight training, like barbell shoulderpress with 110-125 lbs (I have to have my left knee pulled back to make the leg straight, making for an asymmetrical position during the clean portion of the lift), chest-supported dumbbell rows on a bench, with my feet pushing towards the inside of the back foot of the bench (I couldn't do that with the left leg for maybe 3 weeks after the injury). I can't bench - I could probably Larsen press, but I don't trust my mobility. I can't even initiate a squat or deadlift, which really bothers me. I wanna do them again. As you can tell, I am a serious lifter. You seem highly qualified, btw. Not just a professional presentation, but you're in great shape. That's a huge merit too.
I hope that this helps and you get back to lifting the way you want!
Thank you, meniscus injuries suck
You’re welcome! They do:(
Thanks! Dr. For sharing this video. I am under Therapy for 8 weeks, because of meniscus tear.
How are you now?
Thank you so much kristie
You’re so welcome!
I wish I knew about this option before two meniscus knee operations 😒 I did has the therapist and also my Consultants prior to the operations. I would have done this without a doubt to exercise every option prior to any operation. Thank you Dr Ennis.
I’m sorry to hear you have had to have 2 surgeries for this. Hope things are going in the right direction now!
Very Helpful Exercises
Thanks a lot dr. Kristie 🙏🏻
Hello 👋 how are you doing?
Thanks for this great video...ps you have cute feet
Greg Truman Keepin’ it creepy.
@@Jivolt relax God it was just a compliment
thanks Kristie, nice soft approach - step-by-step is the best way, as well as continued practice
You are welcome!
This started for me after the pandemic, about 6 months into basically getting no exercise and standing 9-10 hours a day for work. I was dependent on yoga classes 2 or 3 times a week. This isn't a bad thing normally, it gave me everything I really needed, but it was hard for me to commit to an hour of doing videos at home once classes ended. So I'm trying to get back into the swing of things & find things that I know I'll actually be able to do.
I've also noticed riding a bike helps a lot. I don't know that this works all the muscles that support the knee, but it does seem to work a lot of them. Thank you
Thank you for sharing! Riding a bike can get done great range of motion and blood flow going too.
I find that even shorter segments of yoga or mobility can help. I like the app Down Dog. They have a new video every day and short or long videos. I tend to do 10-15 min several times a week.
Also, check out these mobility videos:ruclips.net/video/MuaknCD8Bpc/видео.html
ruclips.net/video/cYYwMbc61eY/видео.html