Meniscus Tear Stretches & Exercises - Ask Doctor Jo

The meniscus works like a suction cup in the knee, and when it is torn, it becomes painful and sometimes feels like your knee is going to give out on you.

First we will start off with some stretches. The first stretch will be a calf stretch. With your leg out in front of you, take a strap, belt, dog leash, or big towel and wrap it around the ball of your foot. Try to keep your leg as straight as you can, and relax your foot. Pull the strap towards you until you feel a stretch in the back of your lower leg. Hold this stretch for 30 seconds, and do it three times. Then you will keep the strap on your foot, and lie down to do a hamstring stretch. You want your knee to be straight with this stretch, so only go as high as you can before the knee bends. Pull it up in the air towards your head, and if you pull your toes towards you as well, you will get more of a stretch. Hold this stretch for 30 seconds, and do it three times. I have several other stretches for the calf and hamstrings in other videos if you would like to see other versions.

Now for the exercises, you will start with a quad set. Put the leg you want to exercise out in front of you. You want to squeeze or activate the quad muscle by pushing your knee down into the ground. If you want to roll up a small towel to place underneath your knee for a target, you can. Also, pulling your toes up towards you will help straighten out the knee and contract the muscles. Hold this for 3-5 seconds and relax. Start with ten of these and work your way up to 20-25.

The next one you can lie down or stay in a long sit with your leg out in front of you. This will be a heel slide, and all you are going to do is slide your heel up toward your bottom as far as you comfortably can, and then slowly come back down. Start with ten of these and work your way up to 20-25.

Then you will roll over onto your stomach in the prone position. Try to keep your leg as straight as you can, but it might bend slightly. You will do a leg extension movement. Lift your leg slowly off the ground, but you don’t have to go high. Keep your hips on the ground while lifting your leg, and slowly come back down. Start off with 10, and work your way up to 20-25. If that becomes easy, then you can add light ankle weights.

Now roll onto your side for the clamshell exercise. This one is harder than it looks. You want to keep your hips straight up and down, perpendicular to the floor. Your hips will want to roll back, but keep them up as much as you can. Then keeping your knees together with one on top of the other, bend your knees slightly towards your body. Then lift the top leg up slightly, like a clamshell opening up. It doesn’t have to be a big movement because you want to keep your hips from moving. Start off with 10 of these, and then work your way up to 20-25.

Related Videos:

Knee Arthritis Stretches & Exercises:

Knee Pain Stretches & Exercises:

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Meniscus Tear Stretches & Exercises:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

[AskDoctorJo]

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[christophebruce]

I have to thank you. Those exercises have helped me so much. I followed this routine for a couple of weeks and I can now walk without pain .

[agreen]

I love you... 3 weeks of doing these stretches and icing my knee, it’s gone from barely able to fully bend it to almost back to normal ❤️❤️❤️ thank you for this

[rochellerobinson]

I've been doing exercises like this prescribed by my PT, my knee has improved greatly. My DR. is so pleased he told me to stop PT and continue on my own until Spring. Then he wants me to come back for an evaluation.

[livewireOrourke]

This is probably the best explaination to describe the meniscus tear.

[deniseblalock]

Love these exercises. Your exercises helped me when I broke my ankle in 2015 get back to cycling centuries. Back again for torn meniscus exercises, biked 26 miles today and no pain. Thx Dr Jo for your videos. YOU ROCK!

[robertrenaud]

Hi, a few months ago. I started using these stretches & exercises it worked so good. I keep using them in my work out. Thanks so

[williankarolbonorasantana]

You are the best doctor Jo, when I have any injure I run right away to your YouTube channel! ❤️ always works! Simple and perfect

[simplethings]

Thank you dr jo....I tried these and got so much relief from my old injury

[Inkadomination]

So, I got hurt this 2 weeks ago and ima start this today. I’ll keep everyone posted as the days go by 😁

[mec]

Dr Jo, how often do you reccomend doing these exercises? Daily or 3x a week? Also, how often do you find the meniscus heals from PT alone? Thanks!

[MUSIC-Unlt]

Thanks been looking for something like this.. I had an injury that has healed but never came 100% this helped

[allaudichhagan]

Dr Jo I did exercise everyday for 2weeks I am ok no pain no swelling. My doctor was shock thanks for very simple exercise bless you

[mamamoore]

Thank you so much, I love these type of excersize. I hope I don't have to have surgery. I will go to therapy first. Again thank you for your videos.

[SulthanAhmed]

Helpful exercises. It reduced my pain. Thanks.

[Dustyholes]

Joining the Marine Corps, this is going to tremendously help me

[theresaricca]

Dr jo
Your fantastic
I have arthritis in my knee. These seem to be all the exercises they gave me in physical therapy for strengthening
Had to look up iTunes fell while on vacation
Need to get back in training
You have a joyous voice that shows u care

[eisaalghawi]

I have the meniscus tear for 4 years. Are these exercises enough for healing the tear? And how much time do I need? Thank you Doctor by the way.

[kalsterling]

How do you know when your ready to return to your sports after being diagnosed with meniscus tear

[aloosh]

Every exercise, how many seconds and how many times do I work on it, and how many times in a day and week?