Meniscus Tear Rehab & Exercises (Stretching | Strength | Plyometrics)

Do you have knee pain related to a meniscus tear? Check out this video for a comprehensive rehab plan, and a discussion on why surgery might not be the best option.

AFFILIATES:

Follow Us:

Into (0:00)
Meniscus Tears (0:12)
Surgery (1:07)
Exercise Program (4:45)
Summary (18:13)

-----
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[andresgroove]

I had a knee injury during my runs last year... I always do workouts and started focusing more on my right leg/knee. Was everything ok and progressing till a couple of months ago, I'm not really sure how and when but pain came back and a lot worse. Really pissed me off as I was at least one month without able to run due the pain. Meanwhile was doing small and light exercises focusing on that knee. Long story short, this video, ... And listen clearly everyone out there with the same problems, is THE BEST ONE EVER YOU WILL FIND!. The content is just pure gold, and the quality and dedication is incomparable.

By the way, I'm 48 yo, running and exercise addict, this is my first time ever with knee problems, and I looking forward to get well without surgery. I deeply believe on the ability of body to heal itself, with dedication and strength.

Good luck to everyone and to the creator, thanks so so much.

Best of luck

Thanks

[keithalexander]

Some people may not understand how golden this information is, many are charging good money to simply structure workouts with everything shown here, with this video it's pretty simple to structure your own program FREE of charge.

[HarpreetSingh-zblz]

Believe me, It’s the best video so far on youtube. I have gone through unlimited videos related to knee pain. Kudos to creator. You have done awesome work brother.

[lyjunsay]

I’ve acquired meniscus tear back in 2018 and have had a PT help me with this injury though I didn’t opt for surgery. I got better but my knees can never be 100% normal since it still tremors in certain angles. Though I haven’t felt pain until recently since I twisted my knee 😢 gonna nurse it back to health with these exercises. I was almost mastering the pistol squat with my workouts lately but this resurfacing of my injury prevented me. Lesson learned we should be mindful of the exercise we do and be careful to not injure ourselves.

All the best of luck! Believe in the power of the body to heal itself❤

[princessnico]

I can not thank you enough!! My boyfriend broke his knee, and tore his meniscus almost 2 years ago now in a soccer accident, and has yet to find a physical therapist. He still has trouble running, jumping, or obtaining full range of motion. I want to help him get his old life back! I cant wait to share this information with him! You are awesome!

[vikramreddy]

Tony, this is the very best content I have seen showing research, progression and clarity of instruction. Recommended to my friends. You are the ‘gold standard’! Thank you for creating this content.

[augustooviedocejasb]

Category 1: knee range of motion
-Knee extention 5:32
-Knee flexion 6:30

Category 2: hip, knee and anckle strength
Quads:
-Split squat progretions:
Lvl 1:Bodyweight squats 3x20
Lvl 2:heels elevated squat 3x20
Lvl 3:Split squat 3x15 each leg
Lvl 4:Front foto elevated split squat 3-4x6-12 each leg (increase depth and weight)
-Single leg knee extention 3-4x10-15 each leg. Move all ROM with weight that challenges you but Star light.

Hamstrings:
-Standing knee flexion 3x15-20
-Machine knee flexion 3x10-15
-Sliders (See progressions) 9:30
-weighted single leg rdl 3-4x8-12 (Use assistence of needed)

Outer and inner hip muscles:
-Side plank progressions:
Short plank isometric 3x60sec
Full plank isometric 3x60seg
Side plank hip abduction 3x30-60sec
-Copenhagen side plank abduction (See progressions) 11:10

Calves:
-Standing calf raises (See progressions) 11:50
-Seated deficit calf raises 3-4x8-15

Category 3: balance
-Single leg balance (See progressions) 12:40
-Y balance 3-4x30-60sec

Category 4: stretching (optional)
-Couch stretch 2-3x30-90sec
-Alternating knee extentions 2-3x30-90sec

Category 5: plyometrics (optional)
-Double leg: 15:20
-Single leg: 15:40


Early stages: 16:45
Minimal: 17:10
Comorenhensive: 17:20

[marydvs]

I just found this video. I've been struggling with a meniscus tear for several months now and it is mentally, emotionally and physically draining. After finding out from having an MRI, I went to an orthopedic doctor and they gave me a cortisone shot because I was in so much pain along with inflammation. But that didn't really help at all, so I started doing some small stretching and it feels a bit better. But back to the video, thank you so much for your time and effort. The video is very detailed, easy to follow and very informative. Thanks again!

[robal]

It's amazing that ultra high quality content like this is available for free (or the price of having to sitting through a crap advert or two!!)

I damaged my lateral meniscus about 1983 squatting with the British middleweight bodybuilding champ (didn't warm up properly, thanks Martin!!) It got worse a couple of years ago as I approached my 60's so I started training my legs again using a fair few of the exercise shown here. I can't yet do a parallel squat but I'm only about 3 inches away with 120kg front squats. Not sure if I'll get there but even if I don't it's good to be feeling stronger again and reassuring to know that I might be doing the best I can for the knee! Thank you!

[omarmarin]

Great video 👍🏽. When I was 15 years old, I tore my right knee medial meniscus . It took me 3 years to heal 100% . Unfortunately at 46 y/o my left knee lateral meniscus tear would have not healed with out surgery. So I had a partial lateral meniscectomy. By day 2, I began the range of motion and progressed when I did not feel any pain . By week 4, I was doing my yoga routine and hitting the gym like if nothing had happened.. I highly recommend this video for everyone that has knee pain . Or may need knee surgery .

[RostamTorki]

Your content has been carrying me through my caseload as a new grad physio and I couldn't help but drop a tip. You guys are the best of the best. Incredible content quality backed up with the best available research. Rather drop my $$ on you guys than any other course/website. Thanks!!!

[calesvideos]

This video pretty much combines every exercise I've done in PT with some KOT, and puts it into an easy to follow program.. What an amazing resource.

[The]

Wish I’d seen this before surgery. Knee ten times worse after surgery than before. Only had very occasional pain prior to surgery and now have constant pain and discomfort. Will start these exercises today instead of going for further surgery. Thanks.

[ModernNeandertal]

I tore the meniscus in both knees. Had surgery on my right knee where the surgeon trimmed the cartilage. The other knee hurt just as bad but I got an inversion table for my lower back. I started hanging from the inversion table and I mean completely hanging upside down for 20 minutes straight each time. The pain from the knee without surgery quickly went away and the knee went back to feeling normal and pain free. Wish I had that inversion table before ever getting surgery on my right knee because it probably would have healed that knee also. I imagine that it takes the pressure off the cartilage and allows blood to heal the cartilage. By the way, this all transpired over 20 years ago and my knees feel great and I am 66 years old now. I use the inversion table at least once per week religiously. I have not shrunk in height either.

[SirRobinson]

Thank you soo much!❤
Day 2 of meniscus tear, my mobility has been improving tremendously. I’ve been strength training for the past 2 months, specifically my legs and knees, but got into an accident on vacation. Watching this on the way back home, you’ve given me soo much to work with and work on. So thanks again 🙌🏾

[andrewdeez_]

I can’t thank you enough. Financial stress has meant I am unable to afford expensive programs.

You’ve provided a life saving amount of information in this video. Thankyou

[psgredz]

Always high-quality, informative videos from you all. Thank you! These productions will certainly help people for years to come.

[LeighMiranda-fe]

I'm very grateful that this comprehensive information is readily available.
My knee is feeling better already.
Thanks again.

[deirdreniemann]

These are outstanding functional Exercises, a surgery free approach option - many thanks!!

[nutube]

Great video! I play badminton. I injured my right knee (probably due to over use). Symptoms: knee catching, knee couldn't support body wait, problem while squatting, etc. MRI (3 T) was inconclusive. Doctor told I would be fine, but suggested arthroscopy. I didn't undergo it though. My knee is improving. Now, my left knee is giving me troubles; it got injured while playing badminton; more catching than my right knee, clicking, and pain while squatting. Overall, my quality of movement is affected. I have to be always catious while walking, running, jumping, climbing staris, or doing any activity which involves knees. It's mentally exhausting!