Meniscus Tear | 5 Yoga Exercises to Heal | Treatment & Rehab
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- Опубликовано: 8 сен 2024
- In this video learn how you can use yoga to heal and rehabilitate your meniscus injury without having to undergo a surgery.
Basic things to keep in mind with a meniscus injury:
1. Avoid internal and external rotation of the hip joint for a couple of months after injury.
2. Keep your hamstrings mobile during the recovery period by regular stretching.
3. Keep your Glutes, quads and calves strong. These are the essential muscle groups required to stabilize the knee.
I hope this helps! :)
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Thanks from Mississippi, USA
Thank you so much. I’ve been doing these exercises for four months or so. My knees are way better. Way better. I notice if I stop doing these exercises my knees weekend, so I go back to doing them and things are fine. Once again thanks
What's grade your meniscus tear please reply
These are great, I noticed a difference immediately! You asked for comments, I was going to kindly ask if you would give a full sequence for the knee videos? All the reps along with you, would be very helpful! Thank you sooo much ❤
Thank you so much I have a torn meniscus and have been reluctant to continue my yoga practice. These poses and exercises are just what I need for strengthening my knee prior to my surgery and after during recovery. Namaste 🙏❤
Love these yoga exercises for meniscus tear. I have been really struggling with pain on my left knee caused by a meniscus tear. I have faith that things can improve if I do these exercises every day. Thank you for posting these exercises Rohil
You're most welcome Rosie! I hope these exercises are helping your knee :)
How are you now and how was your knee pain
Oh thank you! I just tore my lateral meniscus 3 weeks ago
Thank you so much! I just got a torn meniscus and hoping these exercise will help with the rehab.
Great exercises and quite similar to my physio recommendations after my dislocated knee, thank you !
You're so welcome Tamya!
Really good exercises. Simple and helpful. Thank you
hey thanks, i will use the exercises for healing my knee. bolenath
Great! Let me know how it goes :)
Hallo sir which grade your meniscus tear please reply me
@@medicinenews4351 im not sure. Its i the actual knee and from the feeling on right side right knee. It sometimes is close to ripping again and so i don't sit in meditation position anymore. Its not possible. But its good. Getting better all the time and im fully functional
Really great exercise.
Thank you!
very good
Great video. Thank you sir
I will follow your recommendation and provide feed back after 1-2 wks.🙏👍
Hi Surinder, Did it work? Did you manage to do these regularly?
Thank you for this video! Ur doing great, always welcome to give some more
Thanks! I'm glad the content is useful for you :)
I have a grade 3 posterior horn medial meniscus tear. Do you think doing these exercises will help it heal?
Will grade 3 tear heal through these exercises? Can i start sports again with these exercises?
Plz tell me exercise to strengthen calf during meniscus tear
I have grade 1 tear of anterior horn of lateral miniscus with partial thickness tear of distal fibre of anterior cruciate ligament.can these exsrcise help me to healing my miniscus and ligament??thanks in advance😊
Hi i have medial meniscus bucket handle tear doctor recommended to repair it by key whole surgery will bucket handle tear heal by this surgery
Dear Rohil, Thank you for the exercises! I feel a bit more reassured after doing them (quite gently as it is the first time). However, as my right (inner side) meniscus is so badly torn, it should be operated (sewed) in less than 2 months. Do you still recommend this exercises in that case? what about after the intervention? All the best & thanks again.
Hi Radostina! I would recommend using these exercises along with other rehabilitation protocol that you might follow from your doctor. So it would be ideal to start doing these about a week or two after you have undergone your operation. You can still do these before the operation as well, to maintain mobility in the region. Let me know how it goes!
My leg and knee is still very weak after almost 2 years since I tore my medial meniscus. It doesn't cause me alot of problems so I haven't had surgery, but it's definitely not the same. Yoga challenges it sometimes, mainly Ashtanga. Do you think it's possible it can heal after this long if I do these exercises?
Hi Renee! I definitely think you can heal, but you have to be mindful with your practice. Ashtanga can trigger it if you are going through postures very quickly. Be weary of lotus and half-lotus postures and keep doing supplementary exercises, like the ones in this video. Wish you a speedy recovery! :)
Hi Renee, what type of tear did you have?
@@jackjude kia ora 😊 it was a small radial tear in the medial meniscus. Surgery wasn't recommended. It's been 2.5 years since it happened and only in the last 6 months has it vastly improved from practicing Ashtanga yoga and refusing to accept that it won't heal on its own. It still plays up but very minor. Be patient xx
I felt good after 3 months need more assistance
Nice! Keep slowly working on strengthening the muscles in the legs.
@@shivatmanyoga after 10 years I improved alot sir love u but need more assistance .my legs are strengthing day by please upload more stuff to aware us how do strength help to cure miniscus and also about ligament injury 🙏
Helllo sir I have medial meniscus tear in left knee.Can it repair with Iyengar Yoga.? I have inflammation in knee area..and problem to fold knee for long period
Hi, it is possible to repair it with Iyengar yoga, but you need to be very slow and mindful. Don't push yourself in any postures.
@@shivatmanyoga thank you so much for reply..I started it and I feel good. Also thanks for this video. Bcoz I really confused between yoga and physio.. how long we need to do physio or yoga to rehab tear..how can it identify whether it completely recover or not...for example complt squat,or use of stairs?
@@saileebhangrehallo how are you now your tear heal or not please reply me
I have same problem for medical meniscus I will wait your reply...
Thank you
Hi Rohill How many reps of each move should one do please and also can an injury return. I had a tear 2 years ago and now the pain is less but I think weakness and fluid retention is more.
Hi Gurvinder,
I would recommend doing 5-10 reps of each exercise upto 3 times per day if you have the time for it. :)
Would you start these exercises right after the injury or give it a couple weeks rest
I would suggest about 2-3 days rest minimum. After that it is good to start doing rehabilitation right away. While you do so try to notice if any exercises are painful - if they are take a step back and do an easier version of them or don't do it at all.
Miniscus tear is completely recovery in this yoga exercises
Nice to hear that! I'm happy it helped you :)
Hallo sir kya medial meniscus grade 2 heal ho sakta hai
Can u also share plantar fasciitis
Will make a video soon for that!
Can we do Surya namaskar when in meniscus tear grade I
Yes, you can. But do it very slowly spending few breaths in each position.
I have my meniscus tear grade 3 can it be possible to be healed by it self with the help of physiotherapy and rest? Or have to go for surgery?
I have radial tear in medial meniscus. Mild OA and cartilage thinning. Can this exercise help with healing process with cartilage regenerate and meniscus?
Hi Dianna! Thank you for your question. Yes these exercises can help with the healing process and to regenerate your cartilage. However, you must approach the healing process holistically, looking into nutrition, and other exercises recommended by your doctor as well. These exercises are good to do to supplement whatever it is that you are already doing. Hope it helps! :)
Can you please tell the best sleeping position for meniscus tear?
Hi Priyanka, I would suggest you to sleep on your back. This might not be appropriate for everyone and if it doesn't suit you, sleep on your side, but with an extra pillow supporting your top leg (the one with the tear).
@@shivatmanyoga Thank you👍🏻
My arms are very short and my hand don’t go much past my rear end! Lol
I have a grade 1 tear in my medial meniscus posterior horn. Although i dont need surgery but i was told a meniscus tear doesnt ever heal .
How r u now 😢
@@Riddhi0707how are you
Grade 2 meniscus tear can heal??
Yes, it can, but go slowly and cautiously.
@@shivatmanyoga while walking ha??
Hallo sir ab ap kaise hai @@parashuramsm8113