Meniscus Tear Exercises: 23 Exercises and Stretches Explained and Demonstrated
223,386
Published 2022-11-18
Note: These exercises may not be right for you. Please consult a physiotherapist to check whether they are appropriate for your level of fitness and your injury.
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📚Chapters:
00:00:00 Introduction
00:01:30 General rehab guidelines
00:05:59 EARLY-STAGE REHAB EXERCISES FOR MENISCUS TEARS
00:07:08 Knee flexion/extension
00:09:27 End range extension
00:11:47 Extension over towel roll
00:15:04 Knee extension in chair
00:17:21 Hamstring curls
00:18:58 Calf raises
00:20:33 Hamstring stretch
00:23:16 Calf stretch
00:24:59 LATER-STAGE REHAB EXERCISES FOR MENISCUS TEARS
00:29:09 How rehab progression works
00:30:42 Squat progressions
00:30:44 – 1. Isometric wall sits
00:33:34 – 2. Box squats
00:36:00 – 3. Free squats
00:37:29 – 4. Add weight
00:38:57 – 5. Single-leg box squats
00:41:53 Bridge progressions
00:41:56 – 1. Isometric floor bridges
00:43:39 – 2. Move feet further
00:44:28 – 3. Isometric high bridges
00:46:00 – 4. Marching high bridges
00:48:14 – 5. Single-leg high bridges
00:50:19 Balance progressions
00:50:20 – 1. Single-leg balance
00:52:51 – 2. Moving head
00:54:15 – 3. Bent-knee deadlift
00:55:06 – 4. Straight-leg deadlift
00:57:35 – 5. Unstable surface
00:58:09 How we can help
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If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: bit.ly/SIP-channel
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References:
Hutchinson, M., et al. (2016). BRUKNER & KHAN'S CLINICAL SPORTS MEDICINE: INJURIES, VOL. 1, McGraw-Hill Education. (Buy the book: geni.us/l080)
👉Some links here are to places where you can buy something relevant. We will get a small commission at no extra cost to
All Comments (21)
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That is the most detailed and well explained step by step rehab set ever seen. As commented by a friend who is a physio, this is a master class. Thanks a lot for sharing.
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wonderful video, best one i have found yet, thank you so much. i wish a good recovery to all the meniscus sufferers
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Im from india, its one month i have meniscus tear, ik 27 year old ,
We dont have facility and money to treat my tear,
After watching your video i have been following your instructions and slowly my pain fade away,
Thank you for free consultation mam....
Love you -
after seeing this I'm shocked at how little my physiotherapist does for me. I wish i had come across this directly after my torn meniscus and cruciate ligament surgery. But at least i am here now, 7 months later. Thankyou for uploading such a detailed well explained video. I too now feel less lost, and have more confidence in continuing in building strength.
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I have two meniscus tears, I have pain most days, walking and exercise does help however, I’m struggling with motivation. I love the way you demonstrated these exercise, you have inspired me to start exercising again. I’m glad I found you, I have subscribed . Thank you so very much.😊
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By far the best and most professional on YouTube
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Honestly, this is a great video . Clear, informative, knowledgeable, preventative, wide-ranging exercises structured for all to recover. Moreover, her personality and style does not distract from what's is most important-YOU getting healed. Thank you for your service and free advise. Much appreciated.❤
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Commenting for the algorithm. This deserves to be seen much more widely. I injured my knee two weeks ago, physio says it is a lateral meniscus tear. Some ultrasound and manipulation on day of consultation has helped but she also recommended the sort of exercises which I later found shown here. This is a great follow along type video which explains the why as well as the how and it is really helping me get them right and not go too hard too early. Thank you.
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A very detailed explanation of how to repair meniscus tears. Thank You.
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I am so happy to have found you.
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Outstanding video!! Thank you so very much!!🙏🏽 ❤
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Amazing in-depth info and action steps! So grateful this came onto my feed 👏🏻👏🏻
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thanks a lot for your explanation
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Absolutely wonderful, thanks so much for this!
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Thank you so much for precise clear explanations. God bless you.
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Fantastic explanation
Lots of patience -
Very helpful. Excellent knowledge and delivery. Thank you for helping me heal!
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Thank you!
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From all the vids I saw over the subject yours makes the most sense. Thank you!
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the most detailed in explaining the context! I hope i can recover faster for next year marathon.
