Knee Meniscus Tear Tests and Exercises for Full Recovery

Find out if that pain in your knee is a meniscus tear with these three different tests. Then, address the root cause of the knee pain with the four demonstrated exercises.

Coach E demonstrates the three meniscus tear tests that will differentiate between muscular strain and a connective tissue injury. The tests also look at what type of meniscus tear you may have: medial, lateral, or a bucket handle tear.

The exercises focus on a general approach to mobility and strengthening the connective tissues. They’ll help everyone from athletes to bookworms keep their knees healthy by correcting muscular imbalances and poor posture habits.

They should only take 5 minutes to complete once you get the hang of them. Taking a few minutes to go through the routine every day will help speed along the recovery process. They’ll also help increase strength and stability, as well as improve mobility.

Even if you don’t have a torn meniscus, these exercises can help improve you knee health. Limited range of motion in your knee increases the risk of injury. Particularly in tibial rotation (exercise #4), improving your ROM will help keep you active and pain free long term.

Please ensure that you’re taking your time with the 4th exercise in the sequence. Keep it slow, controlled, and don’t use any momentum.

For more movement longevity tests and exercises, tap the subscribe and alert buttons. Like or leave a comment as well. We love hearing from you!

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Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[PrecisionMovementCoach]

Our brand new app - ROM Coach is LIVE! Download it via one of these links:

[aj_the_best]

Thank You so much for this video! I injured my right knee while playing football last year. Turns out it was a torn meniscus. I didn't go for a surgery but did physiotherapy. I used to do all the suggested exercises for 4 months and I felt like running again. I tried sprinting and realised that I hurt myself again. I was able to find some relief by doing some air-cycling kicks every day. Cut to a few months later (March 2020) - I tried to go back to running. I realised that I can't sprint and kick a football without feeling any pain. Then I found this video. I did all the exercises that you have suggested here. I used to do it 2 times a day in the first few weeks. Now, I don't do these exercises every day. I do it just two or three times a week. And I feel awesome. I can feel tremendous improvements in regards to my right knee mobility and strength. I can do squats, lunges and burpees very easily. I can do 30 minutes of Jump Rope training! I haven't tried to do all-out sprints yet, but a few days back I tried kicking a football and turns out that it doesn't cause pain anymore. I want to thank you for posting this video and I would suggest anyone in a similar situation follow these exercises!

[IrenaWong]

TIMESTAMPS

7:35 Open Chain Tibial Rotation
- find end active range
- 1 rep = [rotate inward, hold 5 secs] + [rotate outward, hold 5 secs]
- Do 3 reps

9:24 Squats
- 1 rep = End range
- Do 10 reps

10:05 Hip bridges with ankle plantar flexion & dorsiflexion
- 1 rep = 4-6 cycles of rocking between plantar & dorsi
- Do 3 reps

12:20 One leg tibial rotation squat
- Squat down, load on one leg. Knee point inward/outward. Squat back up.
- Pressure on ball of foot & heel.
- 1 rep = 1 squat rotated inward + 1 squat rotated outward
- Do 6 reps.

[adamproductions]

Finally somebody giving advice about an injury they actually have.

[granthall]

I don't know if you will read this, but sincerely thank you. Going through your channel and videos I was able to diagnose and treat my knee injury and return to playing soccer pain free with the exercises in this video. My pain and symptoms were brushed off by two other physical therapists I visited in person, and they billed me $900 for massages to my IT band which was not the source of my pain as I tried to express to them. If I hadn't found your video I would still be in pain, and would have lost a lot more money. Thank you for presenting this information in a clear and accessible way.

[mahidharahrajendran]

My meniscus tore during football after an awkward twist. Took 2 months to start walking normally. Took an MRI to confirm. Several instances of sudden reactivation after decent recovery, after sudden shock. Many times my knee locked out and would stretch it back to place. About 8 months later i rarely experience it. I can fully squat, no pain, but i can feel the limit of my rotation, but back to football. Dont stay disheartened guys, with enough recovery and good physio, youll be good sooner than u knew it.

[danielfrancis]

Dude! I hurt my left knee in November and couldn't sleep (let alone run, my go-to exercise) for months. I had considered consulting a surgeon after seeing SCARY videos about how the meniscus doesn't heal itself and then I found this! I am nearly 100% due to your exercises and explanations. Thank you, Coach E. You rock and saved my running life!

[aluumina]

I've been searching the web for exercises and how to diagnose my knee injury. Not only did this video do both of those, but also did an awesome explanation of WHY each exercise was needed too. This is an absolutely amazing video, and as someone that has gone to physio before, I can't believe this is free. Bless and ty for posting this <3

[ThirdEyeTyrone]

Physical therapists always seem so happy to be alive.

[menie]

This guy offers a no nonsense approach with nothing to gain except for healing and it works. Good job bro!

[alphaayush_in]

Did this just happen to me? I self diagnosed bucket meniscus tear, followed the rehab session you gave me for 5 mins and snap. I can no longer hear snapping sound while extending the knee. Thank you so much, been struggling for 4 months now with slow recovery

[dominicjosiah]

I just have to say, this guy exercises have worked like a charm for me! Injured my medial meniscus back in August 2019 and didn't know what to do. I came across this video in October and slowly, but surely my knee ROM started to improve drastically! I am now able to go to the park and play football (soccer) again. Thanks alot

[sunseeker]

Thank you. Your explanations are really helpful. I injured one knee by twisting when carrying a heavy weight and it hurt for a year and just as it was getting better, I fell and injured both knees and almost gave up with the pain... Then I saw this video and want to say thank you. I got relief the first time I did these exercises. I'm 74 and want full mobility back. (You don't value what you've got, until you lose it!)

[josiahoakes]

Watched over 20vids and this the only one that was effective. You have a different approach to this than most of the vids out there. Much appreciated.

[hadenfirlej]

ive had many injuries over the years and really believe in the power of physio, after all the videos I've seen this has got to be one of the better ones.

[skyee]

It was one month after I injured my meniscus that I chanced upon Eric's video, while looking for videos to help heal my meniscus. I was seeing a physiotherapist, my swelling was gone, but mobility was still not very good. After trying the exercises in Eric's video for 3 days, my mobility improved tremendously. Thank you! :)
I have since signed up for the Avoid the Knife Meniscus Program - totally recommend it if u have any meniscus injury - lots of information, very comprehensive program.

[hzoonka]

Best exercise for my injured knee on YouTube.Well explained procedure for each exercise, well done!

[Cutecatmobble]

I have been in so much pain the past few weeks my entire lower leg was numb. I can actually feel some warmth and tingling in my foot again after only one session. Thanks for this. Will be following your other posts.

[TheKovacsAttila]

I had a knee surgery 15 years ago with ACL restoration and meniscus tear.
Yesterday I my knee “bent the wrong way”, to the side, while I was trying to save an over-pulled wheelie. That of course didn’t end well.
I instantly knew that I hurt my meniscus. I was still able to bike home, but my leg started to feel shaky, uncertain. Today I will start these exercises and pay a visit to the Emergency Room to get that checked and sorted and tested for further ligament damage. Let’s see what the doctor will say!
I am saving this video in my playlist and, if I won’t forget it, I will return to give you updates about my recovery by doing these exercises! I think biking will still remain as one of my recovery-exercises, though no crazy mtb trails for a while.

[ShivanginiPandeyBCL]

I was just trying the inner meniscus tear exercise, it went POP & is now Fixed. Thank you so much😭❤️