Physical Therapy Meniscus Tear Exercises - How To Avoid Surgery
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- Опубликовано: 27 сен 2024
- ⭐️ Physical Therapist and Pilates teacher Jessica Valant takes you through her top three physical therapy meniscus tear exercises to help you heal your meniscus tear without surgery! Learn the basics about a meniscus tear and learn three simple exercises for meniscus tears that you can do anywhere with no equipment. These knee rehab exercises can help you get stronger and avoid meniscus tear surgery. ⭐️ Learn more about my tips, entire workout library, Four Week Pilates Jumpstart, healthy recipes, tutorials and more 👉🏼 www.jessicavala...
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Pilates workout for knee pain: • Knee Pain Exercises - ...
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Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability.
You're truly a Saint for posting this for free
I too had miniscus tear in my left knee on 3rd July, 23 and my doctor suggested hinged brace and similar exercises except the one with ball, to be done 50 times per day. I am feeling much better now but I will continue doing the said exercises for complete freedom of movement. I am from India..
Did you wear your knee brace while doing exercises, walking around or during work? Thanks
I rarely comment on youtube videos. I have meniscus tear on my knee and difficulty walking/ bending. I am also experiencing knee instability. My ortho suggested arthroscopic surgery. The earliest surgery date is April 21st. But, I going to try these three exercises starting today March 27th. I will come back to comment on my progress. Thank you so much.
Well?? How did the exercises work for you??
Does it work to you?
So helpful! As Jessica says in the video, my meniscus injury "acts up" and makes my knee unstable every couple of years when it folds or shifts. So frustrating but I'm glad there are exercises like this so that I don't have to have surgery. Not a fan of getting cut open over small things I could overcome with self-help. Thanks for the video! 🙂
Jessica I have been doing the 3 exercises since last October and they have really made a difference in the pain I was having in that area where now I can run again without pain also my Chiropractor is trained in Kinetic taping of my knee.Going to continue doing the 3 exercises for Feb & March to complete the 6 months that you suggested as a minimum. I’m 74 and want to get back to leading my local 70+ age group. Thanks again.
Are you still back to running?
Kinetic tape does ZERO for anything, 1 of the biggest scams going that stuff
@@phil00795 I wouldn't go that far but it doesn't take much to be trained in kinetic taping. It can be done at home if one justifies the cost of the tape.
A friend used your videos for "prehab" as she calls it before knee replacement surgery. She recommended them to me when I told her my doctor suspected I tore my meniscus. I am a big believer in exercise and physical therapy over surgery and loved that you are too. Your exercises are clear and understandable and I can do some of them at work over my lunch break too. Thank you for making this accessible.
Simply the best! I have been watching various videos for MT over 100 hours now. This one is the most explanatory and simple. Thanks Jessica :))
After a MT experience, I was recommended surgery two years ago. But I was looking for an alternative. I just stopped my gym and started walk. Four months ago I fell accidentally and had severe pain. My PT suggested few exercises. First two you suggested I am doing already. Will include last one in my routine. I do these twice a day, morning and night. I feel so much better thanks God. Thank you so much for sharing your expertise.
My knee locked on me a couple days ago and the pain was so severe that I immediately went to the ground and broke out in a cold sweat. For two days I have not been able to bend it back or even straighten it out (always have had some trouble bending it back as well as my right knee as I did have arthroscopic surgery on my left knee in my 20's) and to not be able to straighten it out was wierd. Anyway scheduling an appointment tmrw with Ortho One in Columbus BUT I tried your simple three exercises and my knee realigned, is straight now and totally back to normal. This correction was so startling that I would nearly call it a miracle. Wow, you know your stuff. Thank you!!!
Glad I found this video. I actually did have medial meniscus surgery in August. I ran on the injured knee for about 6 weeks before shutting down and getting checked. My doc showed me the MRI result that revealed the small tear. He said the surgery was very straightforward and he expected a full recovery. He had me start PT a week later, which was the right thing to do. The therapist, who is very experienced, knew I was a runner so he pushed me. I accepted that challenge. Three days later, I had a hematoma the size of a cucumber that started at the point of the scope and extended around to the back of my knee. Walking was pain free 3 days after the surgery, but after the hematoma, I was in some pain. I went to therapy for 4 weeks. On the last day, the therapist really pushed me and it felt great. By that night, I couldn't walk. Since that time (mid-September), I have had on-and-off bouts of pain. I went back to see the surgeon twice. He is confident that I don't have additional damage, and offered steroid injections (which I declined). By mid-October, I was feeling pretty good. It seemed like I would be able to run soon. I spent a week at Walt Disney World walking about 6 miles a day. By the time I got home, I was in considerable pain. I couldn't go back to the doc because my wife was about to have surgery on a broken foot. I had to wait until she was able to care for herself. I finally went back to the surgeon the Thursday before Thanksgiving. He thoroughly examined me and said that he saw no injury, although he said I had some fluid. At that visit, I did accept his offer for an injection. I am slowly feeling better. I'll try these three moves you recommend to see if they help. Thank you.
Do you think the surgery made it worse?
I’ve had medial meniscus surgery myself (meniscectomy) and I recently tore the posterior portion of the same meniscus on the same knee and now my orthopedist is recommending surgery. Did you do these exercises and did it help your meniscus tear?!
@@77cuauhtemoc I did some of the exercises, post-surgery. The pain never got better. Eleven months after surgery, I sought a second opinion. The second surgeon had all of my pre-surgery images, plus he ordered new X-rays. It turns out that I developed avascular necrosis on the femoral chondyle, right above the spot where the meniscus was damaged. The meniscus surgery actually was successful. The spot on the bone that died developed while I was recovering, so I mistakenly attributed the pain to the original surgery. Now I need partial knee replacement. My surgeon has recommended that I hold off as long as I can until having surgery.
I was terrified when I injured my knee severely 6 months ago (most likely a lateral meniscus tear) since I know how important our joints are and how important it is to keep them healthy! All the literature I have read so far discusses how surgery can often lead to more degenerative problems in the future, I am so happy to have found this video and your channel!! I will absolutely be implementing these into my daily routine with the hopes of rehabbing my knee without surgical intervention. Thank you!
How is your knee doing now?
How is your knee now ?
@@PBTKaizen stronger than ever! Highly recommend finding a trusted physical therapist, truly changed my life to start stretching and strengthening the ligaments in my hips (tension resulted in referred knee pain).
@@arizeye good to know ! Gives me hope .
I'm not sure what I did to injure my knee, but it's not feeling better on its own. I have just started these exercises and can already feel a difference. Looking forward to getting back to a normal so I can get back to exercising regularly! Thank you for posting this!
Thank you! I was just diagnosed with a mensicual tear from an injury and was so happy I found your video!
Same here!!
Tore my meniscus surfing. I am glad I found this channel. My orthopedic surgeon says at my age 62 I probably should have surgery. I’m only 1 month post injury & the pain is still pretty bad, but I’m going to continue with ice, red light therapy, rest and now starting these exercises . Thank you!
Any update on progress ?
Jessica - I sincerely appreciate your posting this video! I'm 58 and love being active. (Jogging, weights, aerobics, dancing, etc.) I was diagnosed with a bucket handle tear of the lateral meniscus just over two months ago. I've seen 3 different orthopedic "specialists" who have each reviewed my MRI and suggested surgery, saying it's the best and the quickest way for me to have the chance to return to my active lifestyle. I really wanted surgery to be my last resort. (I saw 3 different orthopedic doctors because I was hoping to hear someone say I didn't need surgery!) There wasn't the slightest consideration of a non-invasive option. I'm scheduled for surgery on December 8th, but after watching this video and doing these exercises, I may be inclined to cancel the surgery and try to wait 6 months to give the process more time along with applying these exercises. It would be worth it if the result is I don't need surgery! Thanks for the inspiration! ☺
Hey how are you now? Did you undergo surgery?
This month (February 2023) marks the nearing 6th month anniversary of my bucket handle meniscus injury. I haven't submitted to any surgeries. Surgery is irreversible and offered me no guarantees of a full recovery. Call it insecurity, but I just don't trust it. With a lot of prayer, managing my movements to ensure I'm not over-exerting during recovery, including wearing my support sleeve /brace when needed, and most of all, with consistent application of Jessica's recommended exercises, I have gained so much more mobility over the extended time period. With a lot of patience and consistency, I'm now even able to go for very light jogging and aerobics. Can I run as fast as I used to? No. Does my knee still feel a little different when I walk or squat? Yes, of course. It was the worst kind of meniscus injury ever, and there is probably still torn tissue lodged in there, which has not completely healed yet. But when I consider that the surgeons each advised that I would need to endure 6-months in recovery AFTER surgery and physical therapy, I think I made the best choice. I am so proud of my progress! I can honestly say that I am at least 86-89% recovered and all WITHOUT SURGERY! (Although surgery may the best answer for some people.)
@@x2davis thank you so much sir for taking your time out and replying to me. I have a meniscus tear and ACL tear and I'm having some pain when I bend my knee. Hopefully it recovers with exercises and diet and physical exercise. I feel like surgery is an invasive procedure and can't risk the complications and what if there's still discomfort after surgery and the long term chances of arthritis.
@@x2davis Do you have bone on bone arthritis also or diminishing cartlidge? This seems to be my biggest problem combined with the meniscus tear.
I started this routine a couple weeks ago and already see improvement. I had an MRI and was diagnosed with a Grade 3 horizontal tear. Thank you so much for posting this!
How soon after the injury did you start the exercises? I can’t currently get my knee straight.
But I also just injured my knee 5 days ago.
@@zacharyalexander1 my situation is a degenerative tear, not the result of a recent specific injury. I can bear weight and extend my knee. I just have pain which is improving as a result of the exercises
How are you doing 6 months later
@@shakibi952 I am doing very well. I have added a lot of exercises and going to the gym where I use the leg machines. I can walk two miles without pain.
I have a complex meniscus tear. Did these exercises between my first ortho appointment and my MRI follow up. By the time my follow up came around, I was in no pain. So no surgery necessary. I just did something to it again, so here I am, back for more! Hopefully I can avoid the ortho altogether this time.
Been dealing with a lot of pain and stiffness from a degenerative meniscus tear. Finally decided to attack it and found this video. It is probably 30-40 percent better just from a day if this. I think when it gets stiff you start to baby it and it just gets tighter and hurts more. It feels so good to get it moving again. You can almost feel the blood flow like I forgot how to use the muscles around me knee. Weird but great. You are a lifesaver. I'll keep you posted.
So please keep posted ?
I believe I tore my meniscus several years ago but now at 61 it is starting to to act up. I scheduled surgery for the 19th of October and decided to do some prehabilitative treatment on myself, that is taking a Glutathione precursor. Now I can hardly feel the pain in my knee so I'm going to cancel the surgery and do your exercises and I will report back soon. Thank you so much for these suggestions!
Taking glutathione helps with the pain?
I just wanted to say thank you for your videos, I love them! I have a meniscus tear and want so badly to get back on the Pickle Ball court but don't want to rush getting surgery. Thank you Jessica for providing an answer for me that I have been looking for, about 3 months now. I really appreciate it! I have told so many friends about your videos now, the pilates are great too!
I hope your knee feels better soon!
I just torn my meniscus 2 weeks ago playing pickleball. Did you have to have surgery? Mine is torn half inch.
I am 89 years old ,damaged my knee in the garden,Could hardly walk. Tried your simple excercises,almost immediate pain relief.Continued with exercises, able to return to working in the garden .Thanks a million Jessica.
Well done 👏🤗 inspirational
Your a champ!
@@theuberman7170 You’re
Bologna!
It’s great to hear u r 89 and very active! Keep it up,
Day 1 today…
I’ll check in 7 days from today.
Thanks again💪
Thank you Jessica. I've just started with the exercises and I am already feeling the benefits. I will definitely persevere.
Hi there. This looks super helpful. I recently tore my meniscus and this is compounded by moderate arthritis in my knee. I currently can’t fully straighten my knee and I was wondering if these exercises are still appropriate in this situation. Thanks so much.
Jessica, can you do the first exercise with both legs at once? I don't see why not, except to concentrate better on each leg. Thanks! This seems to be helping my knee.
I’m also wondering the same thing. I tried it and it doesn’t seem to be a detriment, but I’d like to hear Jessica’s thoughts on this.
I just went to the doctor yesterday and was told I had a tear in my meniscus so i will start these today and let you know in a few weeks how it goes...Thanks for the assist..,
Wow me too rigth khee ineer one
Thank you, thank you, thank you! Your description of what I'm going thru is spot on and I appreciate doing leg stabilizing exercises to get things heeled instead of surgery!
Such practical demonstrations are very useful
I stumbled upon your video after wanting to find exercise for my injured knee and honestly I can't thank you enough! I'm finally able to walk properly without limping. This will definitely assist in getting me back to work sooner. Thankyou so much 😁😁
Thanks so much, my physio kind of underdiagnosed my knee injury at first and then her superior thinks it's Meniscus tear. Your exercises have been helping me a lot already overnight I can't wait to see the longer term results. Fantastic!
How are you feeling 4 months later?
Jessica I've watched a lot of people videos for my meniscus tear and yours is the most helpful. You are very easy to understand and most pleasant 😊
Hi Jessica
Thank you loads for your video. I'm only doing the exercises for a week and already my knee feels much better. Thank you very much and I'll be sure to carry on doing the exercises :)
I am going to start these exercises today!! I have been suffering from this meniscus tear for about 4 years now... can walk only with a stiff leg can't really bend the knee without terrible pain. can't shop or exercise walk very far anymore either. I have to rely on my daughter and grandchildren for assistance. I have never wanted surgery for fear of other problems developing in the knee area like arthritis. I will be checking back in on your site to give periodic updates as to my recovery. Keeping my knees cross for optimum results
Did you start doing these exercises and did it help your leg pain and meniscus tear?
@@77cuauhtemoc no but i am going to try
I have found these exercises to be very helpful! Thank-you for taking the time to make this video and for sharing all of this information. When you are hurting, an upbeat and knowledgeable person, who can give you proven ways of getting better, is a true blessing! Thank-you, Jessica! I am very grateful! Your exercises have not only helped me physically, but have improved my mental outlook.
Best knee rehab video out there. God bless.
I just started this yesterday along with a few other light knee strengthening moves. And I ice afterwards. Already, the clicking in my knee is decreasing! Thank you!
You have meniscus grade 1
I'll practice them everyday 🤞🏽 thanks for this important topic🥰
You are welcome!
Hey, it’s been four months so I’m curious how is your progress?
Many thanks Jessica for your effective and simple exercises.
I have meniscus And have gone to physio therapy and was told to go for MRI and after that I was told again to go for surgery, and I don't think I want that, today I did your small exercises and I think if I do this everyday for 1month I'll be just fine 🥰thank you
Jessica is the best! She provides excellent advice which anyone can perform and these movements give results.
Thank you so much!
Absolutely superb video! I have watched few over the last few day since injuring my left knee. My General Practitioner thinks it is a meniscal tear (and refreshingly didn't want to refer me to surgery but suggested it would get better with time and the RICE approach) but it could also be an MCL strain/tear. I just knew from the moment I started watching it that I felt I could trust your expertise and you have obviously taken the time to record the video in such a way that makes it easy to follow. I am going to incorporate these three exercises in my daily stretches for knee arthritis that I have. Thank you so much Jessica. Mike 🙂
Thank you for this. I have been in physical therapy for a few weeks. Getting an MRI soon to check things. I'm all for physical therapy. I will add you exercises to what I am doing now. I have been doing a lot of low impact exercise on the stationary bike too. Seems like that helps more than anything. I am making progress. I like your 6 month minimum for therapy. I know many studies have been done that favor therapy over surgery saying that the results are just as good if not better.
Thank you I have been doing your exercises about a week and have noticed improvement on my knee injury. Joseph Turner
Wonderful!
Wts ur age? Can u straighten ur knee?
Hard right knee surgery last July had pain in my knee for 2 years prior, essay showed arthritis so I opted for knee replacement, felt great started physic not once did the PT instructor tell me to work both legs, I am now in the same place with my left knee, plus a lower back issue. My physician is scheduling an MIR. Since I just found you I will certainly use these exercises starting today. thank you.
So how are you doing now? Wow I had right knee replacement and a few weeks later left non surgical knee was bothering me from taking the brunt. I feel my surgeon and assistant gave me no direction and my recovery is slow but getting there on my bend and extension I joined a knee Facebook group where I did get directions. I Regret not doing exercise on non surgical leg due to pain and really affected it more now months later finally working on that leg too. I did get an mri today so I’m hoping starting these exercises on here help me by the time I have follow up with doctor in 11 days.
@annalba o how are you doing now? Wow I had right knee replacement and a few weeks later left non surgical knee was bothering me from taking the brunt. I feel my surgeon and assistant gave me no direction and my recovery is slow but getting there on my bend and extension I joined a knee Facebook group where I did get directions. I Regret not doing exercise on non surgical leg due to pain and really affected it more now months later finally working on that leg too. I did get an mri today so I’m hoping starting these exercises on here help me by the time I have follow up with doctor in 11 days.
Beautiful teacher :-) nice exercises,thanks.
Hi i saw your video by searching utube for exercises i can do. I got a diagnosis of "lateral meniscal flap tear posterior horn/body junction and posterior body, 25mm, rotated.
.😮🤔... i will do these exercises while learning more about a flab tear... i am a walker and would love to back to do that...
Thanks for posting this. Big believer in functional exercises to avoid pain and surgery
I have a meniscus tear and thank you so much for these exercises 👍❤️
Has these exercises helped your torn meniscus?
My knee feels so much better thank you
I love to do exercises you teach
This too is simple and effective
Thank you for your video.. Your a hige blessing to me.. I was injured at my job and I have a torn minuscus.. I have an MRI on saturday.. But , Your exercises have helped me everyday for the last week.. Thank you
I’ve been suffering with a meniscus tear for months but never did exercises! Will be doing these everyday🙏🏻🙏🏻
Great!
Me too, any results now ???
What has become of your meniscus tears did these exercises help you?
Great video
Yes just right for my knee
I will have a look at your other videos
Thank you
Hoping this helps my knees, which I injured doing the Brazilian butt lift. I just turned 76, and I was so disgusted with myself because I know I was doing the backward swing, and kick too fast, and hyperextended the leg. I massaged it this morning. The issue is, it hurts if I wear a sandal with a heel, and it hurts mostly when sitting in the car, or trying to sleep. Last night was not too bad, and I had been crawling around on the ground, digging, and mulching the flower beds. Getting a straight blade shovel line on the edges. Maybe it is finally easing up a bit. I tried one method yesterday of turning out my feet slightly, and squeezing the glutes with each step. It didn't hurt when I first did it, so I continued, but didn't do many. Looking so forward to these exercises, which I tried this morning. They feel comfortable as well. Thank you.
I had an knee injury from playing netball...it tuk a week to recover but today i tried out ur knee exercises... it felt like i didnt have any knee injury❤😊thanks
Thanks 🙏
Thx
Thank you for the quick and informative video! I really hope these exercises help with my knee injury.
Felt better after 1 session...thank you
Great exercise. I had knee, meniscus related pain. It was relieved after couple of days.
I enjoyed watching your video. I want try the exercises you showed to do. I don’t want to have surgery. Thank you!
Thank you for sharing this!!
Most excellent advice - thank you for your dedication - Cheers!
Great tips well explained
Hi Jessica... my 15 year old son has a radial tear in his lateral meniscus. Did it playing football 6 weeks ago. We will give these exercises a go... many thanks for this video!
I wish you the best!
Simple is best. I may actually do them!
Thank you lady
This looks helpful... Will try it out... Thanks for a really good content 👍
Thankyou. Your plan looks like I may be able to do it. I cannot sit on the floor because I cannot get back up but I will start trying what you have suggested. I am so desperate I am going to make myself a platform so I do not have to get on the floor. My wait to get a test so that I can see a doc is over 6 months. I can't wait that long for my knee to be ok.
Thank you so much for this great resource!
Can I walk on a tear? I don’t have pain just weakness in knee. It briefly locked on me 0
Thanks for the info. Will try to see if it helps.
Thanks for the three easy exercises. I am on my way to doing your subscribed daily numbers. I also swimming laps each morning. I am wondering if this is too much stress for the injured knee? Your help is greatly appreciated.
Thank You - love keep it simple.
Thank you Jessica
3:10
1. straight leg, pull toes to me!, tighten thigh muscle, hold 10 sec, relax, do 50 a day, both legs
4:32
2. (straight leg raise) on elbows, pull toes, tighten the quad, lift the leg to 30-40 degree angle, slow, 20 a day
5:47
3. pillow/squishy ball between knees, squeeze for 10 sec, abt 50 percent effort, 20 a day
I will try these! Thank you
Great, I’m going to give these a try ! Thank you🍁
Thank you for this helpful information!
Thanks for the video.
But I would like to inquire about the pain in the side of the knee.
Could it also be a meniscus
Thank you! So good!
Had one meniscus repair four months ago, and it really didn’t help much. Now the other knee is starting to act up. I’m going to do these faithfully on both legs and try not to have another painful and inconvenient surgery! Question: can one do the first exercise on both legs at once?
Thank you so much! Cannot wait to try these out.
Thanks a lot Jessica
Hi Jessica, thank you for sharing this wonderful video. I just did your exercises for the last 3 days. Now can stand up without difficulties. I did box jump and got meniscus torn by RMI, 4 months ago. During walking sometimes has sound clicking on my left knee. Just wonder if the clicking go away, is it means I can walk/cyclist again? Once again thank you very much for your video, its help and give me a spirit again. I am 62.
Big thanks for your help
THANK YOU.
First time doing the exercises and being here. Am going continue with these and will let you know. Thank you.
Hi.hows your recovery going so far?
Thank you for reaching out. I was told it's osteo arthritist. I exercise in general and seek kneefriendly exercises.
@@charmainegibson4905 how r u now?
I am 31, I've had 2 knee surgeries in 2020 on my left knee and then dislocated my a right knee this month. Freak accident and terrible timing.
Thank you for your video, luckily I didn't break many bones this time, I hope to avoid surgery if I can.
My knees apparently dislocate easily, the other happened while running so it was much worse.
If you know of any exercises to prevent dislocation, if they exist, I would be very grateful.
I raced motocross/supercross for many years and believe some of that has come back to haunt me.
What knee surgeries did you have in 2020, and did these exercises help you !
@@77cuauhtemoc whole knee reconstruction. Hoping for replacements soon. It really does help! My condition is degenerative I hope if you've been injured yours is not.
Thanks for the video ❤
I think I damaged my manicus from snowboarding over 20 years ago , I have had doctors look at both of my knees and been told they are ok . I have pain if I run over 3 miles and have just taken up wing foiling where I have to kneel down on a board then stand up but find in colder conditions I find it hard to get up from kneeing and fall into the water . I am going to do your exercises and hope to find a knee specialist in the new year to check my knees all the things that happen with manicus tears all happen to me thanks phil
Thanks for the guidance.
Really best..
Thanks for the tips!
Thank you! Tear in left meniscus. I don't want surgery. I had the right repaired years ago. I will give these a try for a few weeks and report back but it feels good after just one round!
Best wishes and I hope it feels better soon!
Thank you so much for sharing this. Would these same exercises help for me having a painful ligament in addition to the meniscus tear?
It definitely could!
Nice exercises
Hi there! Does having a bakers cyst from a meniscus tear effect what kind of stretches you should be doing? Thank you so much for these videos!
Thank you so much… I am a soccer player and meniscus is my problem.
Thank you I have a small tear and I don’t want surgery thanks
Thank You👍