8 Tips to Help a Meniscus Tear Heal Faster
HTML-код
- Опубликовано: 25 июн 2024
- To subscribe to 3-Tip Friday, Will's free weekly email where he shares his best health tips, new videos and fascinating research, go here: info.ht-physio.co.uk/3tf
To get a copy of Will's new book, Thriving Beyond Fifty, you can find it on Amazon below:
UK link: amzn.to/3mAISFv
US link: amzn.to/3J1ACGi
(Amazon Affiliate links) To subscribe to 3-Tip Friday, Will's free weekly email where he shares his best health tips, new videos and fascinating research, go here: info.ht-physio.co.uk/3tf To get a copy of Will's new book, Thriving Beyond Fifty, you can find it on Amazon below:
UK link: amzn.to/3mAISFv
US link: amzn.to/3J1ACGi
(Amazon Affiliate links)
Follow us on Instagram for more content: / htphysioofficial
In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 8 simple tips to help a meniscus tear or a meniscus injury to heal faster. These tips are perfect for anyone with a meniscus tear who is hoping to get back to their active life as soon as possible.
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
💖 Summary -
4:17 & 12:55
1) Avoid Twisting. It delays healing.
2) Don't move things using foot.
3) 7:11 sleep with pillows under your knees. Also, avoid sleeping on sides to avoid wt of one knee over the other.
4) Continue walking if pain is bearable,thereby keeping the muscles strong and good blood flow maintained to you he knee.
5) 9:20 Don't let knee get locked. Avoid keeping knee in same position ie non moving, for long.
6) Strengthen quadriceps - with straight leg raising and Bridge exercises, extending legs while sitting, sit and stand.
7) 12:15 Maintain flexibility of muscles..of thighs and calf
8) Use heat, after the swelling has got reduced. It removes stiffness.
Thank you for the summary!
@@HT-Physio What type of knee brace should I use?
15:52 is his summary 😅
Another tip: Keep your weight down. If any obesity...lose it. The less weight, the less wear and tear. I'm not talking necessarily weight from muscle, but weight from too much body fat. Too much body fat also influences balance and weight distribution.
@@justmyself1000 I didn't think that where the meniscus area is there is blood flow and that they can't heal once torn. Did you get an MRI of the tear and then one to show the healing?
My tear is oblique and goes across my entire meniscus but I was told to not have surgery so I am doing PT and strengthening my quads, gluts and hip as well as doing pelvic core exercises. this helps considerably. Also, I do water therapy in the swimming pool. Things like sitting and bicycling or going to deep end and bicycling, walking against the 'current' that this therapy pool has (instead of jets they have a strong 'river like flow' that they turn on and you walk against the strong water flow in a waving shape around the 'track' and walk backwards as well as sideways. Also, doing leg lifts forward, sideways and back and 'monster walks' (a PT exercises where you slightly bend your knees and step forward at a diagonal and then bring your other leg to meet this and do the same with your other leg.)
For me, a knee brace with three small ice packs has worked fabulously when my meniscus area and knee are hurting. I prefer this to heat when it is 'flared up' from too much activity...like the canning project I am working on currently!
I only had the one cortisone shot and only the lidacane numbing agent made it better for about an hour. After that, it wasn't much difference. I read that oblique tears of meniscus people feel it more than other tears due to degeneration, (not due to sudden accident/injury)
I wish everyone with these issues the best and do try to keep moving and doing PT.
I had a terrible meniscus tear 13 years ago. Surgery was recommended and scheduled immediately. Before the surgery I talked to an uncle of my friend who was an orthopedic doctor. He said before doing surgery, use a neoprene sleeve over the knee as often as I can. The neoprene provides warmth so blood flow can help the meniscus repair itself over time. It worked perfectly. Never had the surgery and my knee heeled itself over time. The neoprene sleeve provided stability and warmth for blood flow. I wore it for years when I was walking a lot, but it's still a habit and I wear it time to time if I'm doing heavy activity. I'm glad I did not have the surgery and it's now 13 yrs later.
Are your serious? I am so happy to read this comment. I have 2 tears in my menisucs. I really like to know which sleeve it is. Can you send me a link or the name of the sleeve? I hope I can find it here in Europe.
Dosent the sleeve stop blood flow?
@@arijkhan9173 People playing sports use compression sleeves etc when they play because it helps with blood flow & provides extra support across muscle & joints that take a lot of hammering. I couldnt play basketball without knee sleeves because they'd be sore & stiff the next day. With them, my knees feel great.
@@osifig01Wow! Do you know if those sleeves help with patella instability...that was tge predicted underlying cause of injury in my situation. I have a brace with the hole in it but it doesn't feel like it does a whole lot honestly.
Keeping knee warm did nothing for me. Had surgery to remove. I used to squat 120 kg ,now I regressed to trying flex my quad or flex anything. Once you have this problem you will see how suicidal you will get. Life is over.
I tore my Meniscus 8 years. Last year I had an MRI and it confirmed I have 3 tears on the knee.
My feet are flat which didn't help. Previously every once in a while, the knee would lock.
I went to see a Physio and I received exercises to help strengthen the Meniscus.
What I have found quite helpful for me is inversion therapy where I raise my legs and place them on the wall approx. 20 - 30 mins where the blood will flow down from the feet into the legs
Hi. Do you lie on the floor to put your leg up against the wall? I can't imagine getting up from lying down on the ground. Thank you.
thanks for the info!
Plz can u share,,I have the same issues right now the pain is unbearable
@@brendaakoth6478 Hi Brenda, here are the exercises I use for legs on the wall: ruclips.net/video/N1hOhK7dtsU/видео.html hope you get some relief soon. My physio would also do dry needling on my knee to help reduce the swelling. He would also recommend a hot & cold session of 20 mins each 2 - 3 times a day. Hot and cold packs are the best which you can place in the microwave and the freezer. I did receive a number of exercises too as the knee got stronger. Hope this helps you
I use an inversion table and it’s great for spinal decompression as well!
just been diagnosed with a tear, im 69 ,and found your info clear and simple, will now look at your other vids. many thanks
Extremely invaluable actionable advice. Thanks so much Will. Appreciate a lot 🙏🙏
Meniscus tears give me the creeps, the pain is sooooo incredible!!!!! 2 x ops on my right knee the 1st at 18 years old and both football related. Now at 54 for I have a tear in my left knee not so bad with the locking up and no super excruciating pain, so this video has been extremely helpful. Thank you!
My husband has a meniscus tear and I will be getting him to watch this. Thanks Will, I have watched many of your videos and they are professional and easy to follow explanations and exercises. Keep up the fantastic work!
Your videos are so helpful, and this one is no exception - thank you!
By far the best video on the topic! THANK YOU
I just wanted tonsay a big thank you for this. I applied the pillow under the knee with the hot bag on it and made my life happy. I woke up without that "start up" pain, no soreness un my knee for twisting it while asleep. Man I can see a better path to recovery thanks to this simple tip. Thank you very much.
Thanks for your excellent brief. Very helpful.
Thank you so much. Great video.
Great video! Thank you so much for these tips.
so very helpful. thank you.
Very helpful, thank you very much!
Great info. Thanks
Great practical videos thank you😊
Very informative. Thank you.
Super useful. Thank you
Such a great video. Thank you so much
Great help, thanks a lot for the advice !
Thanks for the tips on my meniscus tear . I injured my knee over 1 year ago. My knee is so much better knowing the strengthening excercises that you mentioned in your video has really helped me.
Thanks a lot. Very instructive and very useful.
Thanks - great information
Thank you all your videos are really helpful and give a lot of clarity....exercise are all doable....grateful
Thanks for the video....its a great help in understanding my injury.
Thank you I’m having excellent results following your advice
Very useful and informative. Thanks
Keep up the good work Doctor
Thank you!
You’re amazing! Thank you.
Excellent job.
Really informative and helpful.
Thank You
Super helpful!
exellent thanks for sharing
Thanks so much 🙏😊
I have this problem last four days.
Very helpful tips.
Thank you for taking the time to share. Some I knew but many I did not and you have helped me feel more comfortable as I begin to heal. The Drs just tell you what it is and wait for a referral call from your ortho. No other info provided and it becomes scary the unknown
Very helpful. Than you!
Totally makes sense. Wish I had strengthened muscles years ago.
I’m 54 and dealing with this for the first time. Been busier and work lately, 7 days a week on my feet for 7+ hours a day. My knee has been sore for a week or so but not too bad. Yesterday I sat still at lunch for over an hour and when I got up I could barely walk. It got better throughout the day but not by much. Stayed off of it last night by going to bed early. This morning was a little better. I know I shouldn’t self-diagnose, but I have all the internet-gleaned symptoms of a meniscus tear. Thank you for this video! I’m back at work but taking it easier today. So glad you said to “keep walking” and “don’t lock it out” because I naturally wanted to lock it out and stay off of it. Hoping for a better day. Thanks again.
Thank you
Very useful info. Thk u
Tips are very helpful.
Thanks for the video Will 😇
This is sooo helpful! Great advice and far more helpful than the orthopedics guy I just saw who had no advice for me other than get an mri. Thank you thank you!
Excellent!
Very informative, thank you
Thank you ❤
Thank u very much ❤❤❤❤ it was very useful , I'm 19 and I'm suffering from miniscus tear. My doctor never explaind these stuff this completely!!! He wasted my money just that
I can't thank u enough ❤
Such a great video with so much needed. You are wonderful. Thank you so ❤️ Much
My pleasure! Thanks for the kind words.
Again, thank you so much. You are excellent at explaining to us and giving us well organized advice. So that we can really help ourselves.👏👏🙏🏻🙏🏻👍👍
I found this video extremely helpful 💯 thank you so much 💫
Thank you your video is very informative and helpful
Amazing video, just had a knee injury and meniscus is hurt so I will be following these tips! Thank you so much
Thank you for these tips.❤ You’ve provided more information then the physical therapy program!
I had a meniscus tear last month. Apparently since it was a horizontal tear, surgery was ruled out. Though I am grateful that I could walk through all of it from the beginning of the injury, the limping is so embarrassing and painful. To top it all up, the constant fear of falling makes it worse...! Just praying to walk normally again. It seems like a really long wait!!!
Im in the exact same boat like exact same
This is a great viedo! Glad I found you, thank you so much! I will heed your advice. Really needed help with this very sore meniscus, now I know what to do, sure don't want surgery.
Thanks
An excellent lecturing style.
Best explanation so far, thank you
Glad it was helpful!
Thanks! This info is so great!!
You're welcome!
Wow! Uou are right again! You are goving priceless advice to those who've experience meniscus tears. Im recovering from surgery from a meniscus tear. Its been horrible before the surgery. To anyone with a tear, he's giving great advice. Everyone is different so please consult your doctor as well. If your doctor is giving bad advice, please see another doctor and seek other help. ❤
Hey...I having been advised to undergo arthoscopy where the meniscus will be stitched. What kind of surgery was performed on you. How are you coping up post surgery. Get well soon wished coming your way
I left a very long comment on your video about exercises to avoid so won't repeat it here, but hope it might help others who watch this one and your others. Here, you are 100% right about sleep positions. I have some meniscus tears and fraying in my right knee (am 82, have played golf over 60 years). I can sleep on my right side without the pillow as my legs are separated. I get up every two hours at night to do what we do at 82, have no problem falling back asleep, and always used to switch to my left side coming back to bed. But now I find exactly what you say, the right leg begins to hurt and after maybe 20 minutes I can't stand it and have to roll over on to my right side again. Can sleep on my back but that can induce some snoring, so on the side is best.
great tips! I will try them all.
Love, thank you!
Thank you so much. Your video has been so helpful. I’ve had terrible pain for 18 mths or so, finally had an mri. Results large tear to the horizontal meniscus.
Thank you for another Excellent video , your advice is simple , practical and works🌻
Excellent video. Great explanations and suggestions. Exactly the right pace. I’m implementing all his suggestions immediately.
Thank you so much, I really appreciate your feedback! I hope my tips can offer some help :)
Thank you for all this great info. I tore my left leg meniscus years ago. Had knee replaced for arthritis problems. Right knee is bone on bone now. Was in a rv camp. Stepped in a hole and my leg twisted. Didn't hurt much for about minute's . Then the pain started. Just got home two days ago. Researched think.I tore the meniscus inside of my right knee. Going wait a week. Do your info a nd see how it feels. Not much swelling. Just hard to stand and lots of pain. My doctor that did my left knee replacement. Never told me how to treat my torn meniscus. She just ga ve me shots in my knee and said your going to need surgery. If its not better soon I will get a new doctor but it takes a month.to get into a orthopedic.
Thanks again....really useful wellness application of your time and also cuts out unnecessary waffles. Thanks again ...just discovered what it is And already cut out the main twist....just moving the knee as you suggested and avoiding the twist, I can notice an immediate dramatic wellness module improvement!?
Thanks.
Very well explained
Really really useful. Thank you
No problem!
Thank you for the informative videos.
You're very welcome!
I needed this. Thanks!
Glad it was helpful!
Very good information. Thank you.
Very good practical advice, thank you.
You're very welcome!
Fantastic
Your experience plus ➕️ explanations are great. Thanks . Cape Town ❤️
Thank you!
Exceptional. My issue is moving things along the floor with my feet. Such useful info. 7 tips are vital. Thanks so much!!
Thank you for saying it does heal. Most people say it doesn’t heal at all
That is the confusing part. Does it heal or does it not heal? How can a piece of cartilage actually grow together? And why would there be a controversy about this? It seems it would be quite obvious whether it does or doesn’t please help enlighten me.
Good videoo thank you
@@dianer5472 cartilage can regrow if given the right things. I'm taking Orgono Silica, which tissues naturally have, and it's hugely helpful in healing my tear. Really helped when I sprained my ankle too.
I feel lots if dr want to do the surgery knee replacement
Thanks for this...great videos
Happy to help!
What a brilliant video - not only factual, but explanations and the background behind the facts too. This is excellent, thank you. The best I've found.
Thank you so much, I'm so pleased you found it interesting and helpful!
Thank you very much.
Thank you so much for your good and simple description of knee pain. It has helped me to understand and to realize that it is wrong leg posture while sitting for hours infront of the computer on a swivel chair. It was wrong leg support, as of carelessness (lymphoedema problem- pillow raise for the legs) one night, while sleeping that probably finalized my meniscus tear. (I am 73 years old). You have given more than what my instinct has - to the recovery of the joint. Very helpful. Thank you.
I need to try this for sure
Thank you extremely helpful
So pleased it was helpful!
I love the details and tips on how to have healthy knees and reduce meniscus tear pain.
Very precise and educative.
So pleased they were helpful!
Clear and concise. Appreciate you sharing your knowledge. WIsh my luck!
Hi Will. Thank you for all your work in providing helpful information. You are appreciated. 👏☺️
My pleasure!
Thank you so much for posting this video. I didn't know so many of your tips. I appreciate you telling the rational for the tip.
I'm so pleased my video was helpful - I think it's always important to understand why I recommend certain tips, so that people can make informed decisions about their care :)
incredible advice. This is about ten times the information I just got from my doctor for a torn meniscus. Thanks.
So pleased I was able to offer some useful information for you!
Exactly! Valuable, actionable information.
Just tore my meniscus , this video is extremely helpful. Thank you
Did your knee heal?
Hows your knee now?
It was helpfull !:test and exercises.. especially hip/butt exercises
appreciated
Thanks for sharing such an interesting important information very informative it will also help a lot of individuals out there who are struggling and suffering with this pain!
Very happy to help - I'm pleased I'm able to share my work with others!
Thank You from USA!
I have a tear meniscus and I been trying to walk now but I still feel a pain especially by the calf. I hope this week my therapist can let me know what to do with this pain. I need to get back to work it’s been a month now . This video is helpful I’m happy I saw it!
Trying to work has been a no-go! I don't know if I should look into Aflac or what lol...knee injuries definitely take their time to heal.
Having meniscus tear right now and I am over fifties, this is the channel for me 😉 thank you for a bunch of great information! Subscribed from US 🇺🇸 I am ordering knee pillow now 😆
Thank you so much , it was very helpful ,i just had a meniscus Prp treatment, still hurts.
Thank you! This is exactly what I was intuitively doing when I torn my meniscus and refused the surgery healing it with exercises. It is very important to generate and flush joint fluid to the injured place by not fixing the knee but making this the knee bend/unbend as much as you can. I did (and still do) humpty dumpty dangling feet sitting on the table every day.