Stretches And Exercises For Meniscus Tear Knee Pain

The best home stretches and exercises to eliminate your meniscus knee pain! Presented by a physical therapist to help you recover faster and feel better. Simple follow-along exercise instruction to help with your knee pain.

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In this video I will show you eight of the best home exercises that you can do to treat your knee pain caused by a meniscus tear.

WHAT IS A MENISCUS?

Your meniscus is a pad of cartilage that sits on top of your tibia and cushions your femur. Basically it serves as padding between the top and bottom surfaces of your knee joint.

The menisci (you’ve got two in each knee) also add conformity and stability to the knee joint.

WHAT IS A MENISCUS TEAR?

As the name implies, damage to your meniscus can result in a “tear” in the cartilage. This often results in pain in your knee as well as feelings of “catching“ or “instability“. If you are experiencing these symptoms in your knee, the cause could potentially be a damaged meniscus.

BEST STRETCHES AND EXERCISES FOR A TORN MENISCUS

Fortunately, there is a lot that the right stretches and exercises can do to promote healing in your meniscus and help your knee to feel better.

Your primary focus should be maintaining your full range of motion at your knee and improving the stability in this joint. Knee stability is achieved by strengthening the muscles that act on the knee (quadriceps and hamstring) as well as increasing strength of the muscles at the hip joint.

My go-to exercises for meniscus knee pain are:
0:00 Introduction
2:20 Seated Calf and Hamstring Stretch
3:17 Quad Set (Quad Activation)
4:11 Heel Slide
5:14 Straight Leg Raise
6:20 Hip Abduction
7:26 Hip Adduction
8:10 Isometric Hamstring Curl - Glute Bridge
9:27 Mini Squats (60 degrees)

I hope these meniscus exercises help you out of some of the pain or discomfort that you may be experiencing in your knee.

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[lauriegillespie]

I had surgery on torn meniscus a few years ago. About 6 or 7 months ago I started having pain in the same knee just like before. I wanted to avoid surgery so I found this video and did the exercises you show here. I did them 6 days a week. Absolutely amazing results! Within a week I felt less pain within 2 weeks I was considerably better. I now do these exercises about 3 times a week for maintenance. No pain at all anymore. Thank you so much!

[unclealbert-rtpq]

This is unbelievable. I have had torn meniscus pain for two weeks. I do not take pain meds. I just did these exercises and walked to the bathroom with NO pain. I cannot believe it. However, I did have pain walking back, but that just means this works and I need to keep doing the exercises. Thank you so, so, much!

[emmeliem]

Thanks for the exercises! They are helping a lot to strengthen my knees after reinjuring my meniscus several years after surgery.

[SanchoRAMZAM]

I been following these vids for a while now gotta say it’s really making a difference thanks so much been some for some ankle videos

[patrickblunt]

Thanks for the exercises. Just tore my meniscus again after being repaired 6 years ago. I don’t want to have surgery for them to remove it. I appreciate all that you are doing.

[sumaia]

Your exercises are gentle on the meniscus, yet powerful for the muscles.

[darko]

I has surgery two month ago and Still no exercise I don't know what to do now see this video and I love it in I'm gonna do it and thank you so much god bless you thank you very very much mister

[stevemaher]

in 50s....did meniscus test. pretty sure thats my issue. Knee sharper pain on stairs or after sitting for extended time. Sensitive on inside of knee....Also trouble sleeping and very sorry first steps out of bed or after driving for extended time. I have Dr appt but did these exercises and after 1 day of doing them things feel alot better. Been losing quad muscle(noticeably) so was not working out. These stretches' giving me hope i can get back to keeping fit work outs, biking and golf with the sharp pain and swelling. Thanks Jared

[debbietroup]

You are a blessing! I was in so much pain and did. These exercises and the next day was up and walking!

[carsten]

Very good advice, doc. I should try this for my left knee. Thanks a lot !

[aloosh]

Thank you, I would like to tell you that I have been torn in cartilage for three weeks now. I can walk, but sometimes there is internal pain. I want to go back to exercise. How long do I need?

[drbell]

Thanks for talking through the mini squats. I have been trying to do full squats with varied success.

[reggiedeleon]

Thanks a lot it’s helpful I just started today I’m feel better I think I’ll do this every day

[apolloluciano]

Thank you so much. Glad I found your channel. I can finally do leg day again.

[jagrutidesai]

I have pain on my left knee. I do yoga every day. I am going to try your four exercises. I hope pain goes down. I don’t feel pain when I walk

[rob]

Great exercises, really pleased I have found this, will really help with my old Menicus tear injury, top work Doc!!

[susannageorge]

Hi Jared!!! My heart is full of gratitude towards you for sharing all these very effective exercises. I'm seriously and sincerely following all your exercises for knee, hip and back pain. Today I did all the exercises shown in this video. My joy knows no bounds to let you know that I could do those quarter squats so easily and without pain. Really can't thank you enough for sharing these videos. Heartiest thanks to you. May God bless you and your dear family. 💖

[scottjasmine-jt]

Thank you. I have a knee injury due to my pregnancy in 2020 being very happy and climbing high stairs daily at that time. Years later the pain comes back when I try to exercise or band my knees.

[renepoche]

This timely for me; I've been diagnosed with a meniscus tear and have been scouring YouTube for something to help until managed health care can figure out how they want me to proceed. Can't wait to get started. Thanks.

[malkawoubaba]

One of the best videos I’ve ever seen keep it up is really helpful god bless you doc