Meniscus Tears in Yoga

 

YOGA FOR MENISCUS Get Stronger Knees

Video taken from the channel: The Body Conditioner


 

5 YOGA EXERCISES FOR MENISCUS TEAR How To Heal Your Meniscus

Video taken from the channel: The Body Conditioner


 

Yoga and Knee Pain/Injury/Relief Exercises

Video taken from the channel: Purple Valley Ashtanga Yoga


 

Exercises for a Meniscus Tear

Video taken from the channel: Sierra Maelynn


 

Meniscus Tear Stretches & Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

Exercises & Treatment For Meniscus Tears

Video taken from the channel: Sports Injury Physio


 

TORN MENISCUS 8 WEEK RECOVERY WITHOUT SURGERY

Video taken from the channel: Heba Ali


Each knee has two menisci. A torn meniscus may cause pain, swelling and stiffness. If certain yoga poses are performed without proper alignment, your meniscus is at risk for injury. Specific poses, meanwhile, may speed up the healing process after you suffer a torn meniscus. Before starting a new exercise program, consult your doctor first.

Unfortunately, meniscus tears are common in the human population for many reasons during a number of activities. There are things you can do to avoid this of course such as making sure your hips are as open and flexible as possible before you do lotus postures. After all, this is probably the main reason the knee gets into trouble in yoga.And yet do to accidents, trauma, certain yoga pose and “old age” the menisci can get damaged.

What can you do if this happened to you? The answer is as always “IT DEPENDS!” The two main criteria, which tear has occured and how old are you? in the picuture below you can see a meniscus with several and different kinds of tears.Spread your pinky toe energetically toward your outer heel, and you’ll see the “racing strip’ of your peroneal muscles appear down the outside of your shin. This means you’re create the boundary on the outer knee (shins in). Then, push the inner thighs apart.

This creates the boundary on the inner knee (thighs out).Because the central meniscus becomes avascular by adulthood, the circulation-requiring process of healing is severely compromised. As adulthood is often when people take up yoga practice, damage to the meniscus becomes a common obstacle many yogis must face at some point in their lives.

I’m a professional dancer and yoga teacher with a mild medial meniscus tear on both knees (no clicking or giving way but definitely reduced ROM in flexion and weight bearing ability), I’ve been off dancing for 2.5 months now, and I’ve had to reduce and modify my yoga.When practicing yoga with a meniscal tear do not repeatedly do movements that cause the knee to increase pain or make a clicking sound as this will usually cause the problem to worsen. A general principle is to simultaneously tense (co-activate) the muscles around the knee ( janu bandha ) before moving into or out of any posture and maintain a gentle grip of these muscles throughout.

People with meniscus tears often find classical Virabhadrasana (with foot rooted at a 45 degree angle) uncomfortable and/or painful (the anchoring of back foot and a turn at the knee versus the hip). Severe meniscus tears can move into the joint.After that you can return to yoga and it may take as long as 6 more months or more, depending on severity of tear and your age, until you have full range of motion(ie. you can do pigeon, malasana(squatting pose for those who don’t know), Janu Sirsasana, anything that pertains to severe bending of the knee.The meniscus is a piece of cartilage that provides a cushion between your femur (thighbone) and tibia (shinbone).

There are two menisci in each knee joint. They can be damaged or torn during.Meniscus tears are among the most common knee injuries. Athletes, particularly those who play contact sports, are at risk for meniscus tears. However, anyone at any age can tear a meniscus.

When people talk about torn cartilage in the knee, they are usually referring to a torn meniscus.Yoga and Knee Pain/Injury/Relief Exercises Duration: 27:15. Purple Valley Ashtanga Yoga 92,767 views.

Knee Meniscus Tear Tests and Exercises for Full Recovery How to Heal a Meniscus Tear. The knee is protected by a C-shaped cartilaginous disc, the meniscus. It cushions the outer and inner edges of the knee, balancing weight across the knee.

An injury or tear in the meniscus can hamper normal.Physical therapy (PT) can be useful for a torn meniscus whether or not you have surgery. Find out when it helps, what to expect, and how long you’ll need to do it for.

TREATMENT OF DEGENERATIVE MENISCUS TEARS. Other than the patient who is a candidate for arthroscopy and meniscectomy, the treatment for degenerative meniscus tears is the same as the treatment of arthritis. I get that squats are a no no and I am a yoga teacher but modifications are ok I can live with them.

I am a 5-6 times a week gym person.

List of related literature:

Meniscus tear reducible, good tissue integrity, will retain normal position in the joint

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

Tears in the meniscofemoral portion of the deep capsular ligament may leave the peripheral attachment of the medial meniscus undisturbed, and the medial meniscus can be retained.

“Campbell's Operative Orthopaedics E-Book” by S. Terry Canale, James H. Beaty
from Campbell’s Operative Orthopaedics E-Book
by S. Terry Canale, James H. Beaty
Elsevier Health Sciences, 2012

Ensuring that the bent leg is truly fully flexed will move the meniscus safely to the back of the joint.

“Yoga Anatomy” by Leslie Kaminoff, Amy Matthews
from Yoga Anatomy
by Leslie Kaminoff, Amy Matthews
Human Kinetics, Incorporated, 2011

Torn menisci heal very slowly, and medical doctors usually recommend surgery, but in many cases meniscus injuries can be healed with yoga in six to eighteen months.

“Ashtanga Yoga: Practice and Philosophy” by Gregor Maehle
from Ashtanga Yoga: Practice and Philosophy
by Gregor Maehle
New World Library, 2011

The purpose of rotation is to bring the torn meniscal fragment, located on the posterior half of the meniscus, anterior to the curved surface of the femoral condyle: external rotation brings forward the medial meniscus; internal rotation, the lateral meniscus.

“Evidence-Based Physical Diagnosis E-Book” by Steven McGee
from Evidence-Based Physical Diagnosis E-Book
by Steven McGee
Elsevier Health Sciences, 2016

Meniscus tear reducible, good tissue integrity, will retain normal position in the joint once repaired 5.

“ACL Injuries in the Female Athlete: Causes, Impacts, and Conditioning Programs” by Frank R. Noyes, Sue Barber-Westin
from ACL Injuries in the Female Athlete: Causes, Impacts, and Conditioning Programs
by Frank R. Noyes, Sue Barber-Westin
Springer Berlin Heidelberg, 2013

When the flexed knee is forcibly abducted, the medial meniscus is pulled into an abnormal position between the medial condyles of the femur and the tibia and now a sudden movement (external rotation) between the condyles subjects the meniscus to a severe grinding force, and it splits along its length, i.e. torn.

“Clinical and Surgical Anatomy” by Vishram Singh
from Clinical and Surgical Anatomy
by Vishram Singh
Elsevier Health Sciences, 2019

A medially directed blow to the lateral knee (valgus stress) results in the “unhappy triad”: medial meniscus tear, medial collateral ligament tear, and anterior cruciate ligament tear.

“Surgery: A Case Based Clinical Review” by Christian de Virgilio, Areg Grigorian
from Surgery: A Case Based Clinical Review
by Christian de Virgilio, Areg Grigorian
Springer International Publishing, 2019

Injury to the static and dynamic stabilizers of the posterolateral corner of the knee, including the fibular collateral ligament, popliteus and biceps femoris muscles and tendons, popliteal-fibular ligament, arcuate ligament, and fabellofibular ligaments, can be evaluated with MRI.

“Insall & Scott Surgery of the Knee E-Book” by W. Norman Scott
from Insall & Scott Surgery of the Knee E-Book
by W. Norman Scott
Elsevier Health Sciences, 2011

Small tears that do not transverse the entire meniscus may heal without surgery.

“Clinical Guide to Sports Injuries” by Roald Bahr, Sverre Mæhlum, Tommy Bolic
from Clinical Guide to Sports Injuries
by Roald Bahr, Sverre Mæhlum, Tommy Bolic
Human Kinetics, 2004

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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16 comments

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  • awesome video, I managed to identify my pain in the knee and what am I doing wrong on my standing soldier, I need to open my foot and put my weight on the back… cool…. please could you do one on hip injuries and how to avoid them while trying to open them more?

  • How bad was your tear? What did the doc say? I probably have to get some of my cartilage replaced as I have torn it multiple times. There is a great doc who is on the cutting edge of replacing cartilage, DR. stone @ the Stone clinic. I don’t want to get surgery but at this point prob my only option.

  • I see so much money spent in this video �� i also have 3 grade meniscus tear but can’t afford what she done…still she did so much hardwork also ����

  • How’s that knee holding up a year later!? I’ve had AcL surgery in both of my knees when I was in college. I recently injured my medial meniscus and refuse to go through surgery again…

  • Thank you for sharing! I’m 4 weeks after lateral meniscus tear. Still waiting on MRI to confirm it, but I’ve been taking it easy. I’m able to bend it a lot further than what you showed in the video, so that gives me a little hope. I’m writing this during the covid pandemic, so unfortunately I haven’t been able to see PT just yet, until the left the quarantine. I have a bike that I was reluctant to go on, but now i realize I can. the pain only happens when I initially get up, but once I’m movng, it’s not too bad. I just have a lot of stiffness and swelling that I’m contending with. This really gives me so much hope. Thank you for sharing

  • Doctor jo I am having horizontal tear involving anterior horn and body of lateral meniscus extending to the posterior horn.Can I do this exercise to heal that

  • 2nd time I tore my meniscus in the same spot. This time I feel I need to do something. want Prp but fucking cost is ridiculous. $1000 to withdraw my blood, spin it and then reinject it. WTF. Rip off. So I am in Japan and needles are illegal here. When I get one I will do it myself. Knee needs blood to heal.

    It’s been a month for me and honestly it doesn’t feel much different. I am more worried this time than last. All you have to do is withdraw from your arm and inject into your knee and it will heal faster. Youtube has all kinds of videos. Want to do but can’t get needles here. Will try to order and hope the feds don’t confiscate.

    Other thing that sounds promising is a peptide called bpc 157.

    If you are in the USA or someplace look into these things. you can get and do and maybe heal faster and better.

  • I am dying sis I need your help I’m just having torn meniscus for like a 3months and I’m so scared I’m just a kid but why ��I’m scared for my 2020 would not good ��I will be having a surgery why why why why why why why whyyyy ��I hate this why do others can heal their own pain and get better but mine doesn’t get even better. what should I do before the new year comes. should I do also what you do? pleasee

  • I can how hard time you had spent. Becouse I am also having same problem with my left knee. Do I am planing to go to the physio therapist. Because I showed to almost 20 hospital in Nepal but I am not happy with their result.

  • Hi Heba, Thanks for making this video, I appreciate hearing about your journey. You posted this over a year ago now, can you share how your knee is doing now? Any re-occuring pain or issues with it? Any issues with knee stability? Wondering if you think you tore a ligament as well…. I’m also in that slice of time, considering surgery, and started doing acupuncture in the meantime. Thanks for taking time.:)

  • I torn my meniscus recently Orthopaedic is pushing me for surgery.

    Personally i spoke to 6 people who torn their meniscus and went through Surgery now they are in worst pain. Few of them already went through multiple surgeries but still under pain.

    We live in 21st century but there is no solution yet to Fix meniscus. Surgery vs Physiotherapy have same outcomes.

    Surgery is quickest way to treat meniscus but too many complications and knee replacement in 4 years or multiple surgeries.

    Physiotherapy is harmless but requires a lot of time to heal some portion of meniscus.

    So better try physiotherapist. If you can’t afford no worries there are so much material on you tube.

    Let pain drives you, avoid any activities and exercises which cause pain. No pain No gain don’t not apply on meniscus.

    Exerices, Ice and compression are basics and don’t forget about nutritions and hydration(water)

  • Thank you very much for this video, i have torn my meniscus and i cant do any sports… and i have been really very conscious about my injury and it is making me depress, thinking too much… watching this video gives me hope… i cant thank you more

  • Thank you so much for video and info/ i have water on my knee/ moved kneecap in x-ray. i don’t think M is torn. doing pt now for 2.5 weeks. i had lost 25 lbs work 50 hr weeks caregiver for big company. i’m almost 60 yrs old and wk out now for 6 weeks 3-5 days and was getting stronger and cardio as well. i was just walking on uneven rocks and slipped tiny bit and yam, pt soreness, today i started cupping, last week dry needing and now continuing band exercises and rowing. what a pain!!! i have my young kiddos too. i was inspired by ur recovery. thanks. got me through sadness

  • I got a longitudinal tear including anterior horn of lateral meniscus 2months back….I am completely relying on PT and exercises to heal….but the knee swelling and little pain is still there…..can you suggest how to deal with the swelling?

  • I tore my meniscus several years ago while skiing. Mine healed on its own after a few months of going easy on it. It seems like all the dr’s now are so quick to say surgery is the only option.

  • Hey great to hear back to workout after 8 weeks. Did you get the MRI before and after 8 weeks of injury?

  • I did powerlifting as well but it didn’t effect me until 20 years later. I have been mountain biking a lot for the last two years and now I have torn meniscus ��

  • I have the same problem… I just had an arthroscopy which actually worsened my situation… I don’t know what to do… Nothing is actually helping

  • Grade I and II can be healed but grade III is quite hard to treat without surgery. in the long run it would damage the nearby cartilage altogether.Grade IV total detached meniscus part one need surgery. Intense exercises are necessary in all types.

  • Hi mam I had a partial thickness tear of acl,grade 1 tear of posterior horn of lateral meniscus and sprain of lateral collateral ligament. Playing football the injury is 3 years ago

  • hey, i tore my meniscus just over 2 weeks ago, and i also decided not to have surgery. right now i can kinda walk, and i can bend the knee a bit over 90 degrees, but i still have some swelling. Do you figure this is good progress? i’ve been trying to find people’s experiences online, and can’t find how long it would take for people to recover fully, to be able to go up and down the stairs for example.

  • Torn meniscus is so friggin painful! Had 3 operations because of it.. mine was actually in detached though. Well done for finding different options. I was on crutches for 4 weeks, and there was literally no muscle left!! Crazy. Keep it up hun, thanks for sharing your story and hope you’ve recovered fully by now xx

  • You’re super awesome, thanks for sharing this! I recently had a hip replacement, and then I found out that I also have a torn meniscus on the same leg where I had surgery which is hindering my full recovery from that surgery. I’ll try cupping and scraping. The Blood flow to the knee is important! Thanks for this video. Subscribed!

  • I had a partial 2 Nd degreeACL tear and I haven’t done surgery can it be healed without surgery please help me

  • Keep it up! You have come a long way and I know you’re going to keep going farther and surpass you’re previous evolutioned self! You’re going to a super evolved hybrid state!

  • Good girl. I am 52 tore my medial meniscus. Surgery is not an option for me. 4 weeks into self treatment, yoga, calistsetics, glucosamine and olive oil with ginger rub, did light squats today for first time, no pain.

  • I had medial meniscus tear recovery surgery 15 days back.. Didn’t get complete Range of motion,Does how many days take to get full range of motion and shall i start knee strengthening exercises??

  • Thank you for sharing your experience and info. regarding your recovery process. For the past couple of months, I’ve been slooowly recovering from a degenerative tear of the lateral meniscus and piriformis syndrome (it literally has been a pain in the ass). I have been working with an awesome PT twice a week for the past month. The manual therapy has been extremely valuable during my recovery. I am finally back at the gym, focusing on strengthening my legs, glutes, and core muscles. I am doing everything possible to avoid surgery recommended by my orthopedist.

    Although I am much older than you with lots of sports injuries rearing its ugly head, I appreciate you sharing your story and inspiring me to push myself a bit more. Wishing you the best of health, always.

  • Why does my knee seem to beg to be popped now? Im about 2 months post injury and it’s still healing. As I sit, it gets a little stiffer and the inside burns a bit, then there’s a huge compulsion to twist just a little to get it to pop. Instantly it’s more pain but then total relief too. But that relief doesn’t last long. Then it’s also sometimes over and over and over throughout the day that it “wants” to be popped. The pop started with my knee just about a week ago. Is it gas or fluid getting in somewhere that just doesn’t feel right so it “wants” to be popped? Am I hindering healing by popping it?

    I’m so glad you are on YouTube! I’ve sent a small donation, subscribed, and I’m on my way to look at what else you have.

  • It’s been a month since a had the same injury…I’m starting to run jus a little..do I need surgery?

  • I cannot believe how much Mass you lost in your leg From only two weeks of immobilization, that is insane!����

  • My Ortho said I have a torn lateral meniscus. It’s been 4 weeks. Does your knee click in extension? Every time I go from extension to flexion I get a really crazy click/grind. Also how is your pain levels? Do you have pain walking? Lying?

  • I had a menisectomy about 4 years ago now and my knee has been stiff for the last week.I am going to follow your regime, i love your positive approach xx

  • I went through the same situation I tore my meniscus and my pcl during my football season.
    Now I’m at 9 months and I’m back to squatting 295 and I’m barely going back to running / sprinting.

  • ‘m from india about kerala I got this same problem suddenly pain came a night 15 days back..I went to docter he said to take MRI but I didn’t went message treatment..not fine then stoped took a MRI so the problem dr said it has tore..so need to operate..I don’t know what do..enybody please reaply

  • Hey when you started training 8 weeks post injury., did your knee get swollen after training? If so how long after did it stop getting swollen after training?

  • Thank you. I’m so encouraged to see a full recovery from PT because I refuse to have surgery, which will continue to make it worse.

  • Hi Doctor, i have small grade 2 horizontal tear of posterior body of medial meniscus,got diagnosed on march 2019.I didn’t take any treatment for this and have pain.Is this condition curable with these exercises mam??

  • Hi, glad to see your recovery. It helps for sure!
    I have come to know through MRI that I have a grade 3 posterior horn meniscus tear due to knee twist. My doctor recommended surgery. I am not undergoing any pain, locking or popping. I don’t think if I need a surgery because of no pain and problem from it. What do your experience say about it? Thanks.

  • These look great! Should you do exercises on both legs for balance, or just the one with the damaged knee? Thanks!

  • Is there a reason you didn’t have surgery? I was led to believe anything torn wouldn’t be able to properly heel as there would always be part of the meniscus that was torn

  • Love this! I am so happy for that you’re back! Thank you for motivating me every day to get up and kick butt!! ����❤️

  • Could you display an X-ray of before and after? Better still an MRI? That would be a really sell to me
    ….. Well done for not doing the surgery…:)

    It seems like such a first world problem… I wonder if sitting cross legs on the floor is what the knee needs??

    Thanks for the video ��

  • I’ve just started working out, and watching your videos help me 100 fold, really. I pray you heal fast and recover from this injury, Much love to you Heba! ❤️❤️

  • I saw you last time in a mountaindog video. Subscribed immediately here even though I saw that was not much activity recently. I’m glad that you plan to do more here as well. Sorry to hear about your injury, glad that you made so much progress in such a relatively short time.
    You encouraged questions…:) I admire your mindset when training. I think it is perfect, same league as any champion. My question would be what motivates you to train hard like that? ( I think it is very smart or lucky that you train for agility and not just sheer power. Your iron will is I think stronger than your body, and if you do power lifts with big weights that could lead to injury easier compared to a light weight training where you still can push your body but your main enemy is fatigue. Take very good care of yourself, you are a rare jewel! )

  • First to comment!! Great to see you back, and wow you had a long road to recovery but glad you managed to pull through. I am proud that you were able to rehab from such an injury. Keep up the great work. Nice instrumental at the end btw.

  • Hii I also had that meniscus injury exact 1 and half year ago while kicking the ball then I recovered in 3 months then again it happen and it keeps going.
    Please help I wasted my whole year ��

  • hi i am soccer player first time i have meniscus injury in 2013 after 6 months i fully recoverd but after 2 year i again injurd and the also recovered and now 2 days left again i sufeeerd in knee injury…. does this phenomena is keep going in my entire life???

  • I found out that I have a little tear in my knee so I have to do physical therapy. Hopefully I don’t have surgery because I stand on my feet quite often doing hospice. New to your channel and thanks for sharing.

  • is it just movement (without pressure) that is needed for the synovial fluid to be distributed in the joint or does pressure (also) matter?
    i hear some physiotherapists say, that even with a (degenerative) meniscus-tear you should be able to kneel (sit on your heels) or rest in the squatting-position (all the way down) for your knee to be healthy (sometimes argued for by the pressure which is allegedly needed). what do you think of that?

  • Kudos for the Video clip! Sorry for butting in, I would appreciate your thoughts. Have you researched Dinanlinson Rocky Position Approach (just google it)? It is a good exclusive product for learning how to fix chronic knee pain minus the normal expense. Ive heard some interesting things about it and my close friend Aubrey at last got astronomical success with it.

  • Buy a printable worksheet with the Meniscus Tear Stretches & Exercises in this video here: https://www.askdoctorjo.com/purchase-meniscus-tear-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Hi doctor I just came back for ER do I need to do this exercise for my knee Meniscus tear I’m not feel pain on it till I don ben it

  • I have a grade 2 signal in the posterior horn of medial meniscus and myxoid degeneration in the posterior horn of lateral meniscus, please suggest me what to do!!

  • My leg is suddenly lock when I go for mri it was a meniscus tear how to recover it plz reply it going 2 years Dr prefer me not for surgery

  • hi thank you for this video, I wanted to ask you is there treatment/exercise for inner meniscus injury? due to too much exercise, I tore my meniscus and nothing worked except injection of acid hyarulonique

  • 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.

  • I have had knee problems for a few years but try and see a doctor in The UK all I get is its wear and tear but I dont think they are worried unless I actually see The Charge Of The Late Brigade then I will be sat in a wheel Chair because they will be too late for surgery.

  • Hey, I have tear in my meniscus. My doctor told me to do exercise one year ago. But I never did it. If I do it now? Will it be okay? I am really afraid of operation! I am 19 years old.

  • My report says I have
    Subtle grade-I intrasubstance signal in posterior horn of medial meniscus.
    Is this the same excercise i need to do?

  • 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

  • I can’t wait to see if I have a meniscus tear. Sad to say I had left knee arthritis since 6 years ago. I put too much weight on my left hand side since the age of 13 because I dislocated my right hip. Just two days ago I did Zumba and I twisted my knee. I would hate to be told that my pain is all arthritis. So bad I can hardly walk Saturday afternoon.

  • would like to ask WHEN does one begin such excercises, how long a period of rest should one have, before starting such excersises, I hurt my knee and what I think is a Meniscus strain/possible tear, on the middle to lower inside of the knee with a sensation of the knee wanting to cave inwards, from what I’ve read it’s likely a Miniscus injury (no serious pain or swelling) But I just dont know WHEN should one begin such excercises?? Allot of content out there, but no one speaks about WHEN it’s ok to do such

  • You helped me immensely with frozen shoulder in 2018, and now you are helping me with my torn meniscus. God bless you Doctor Jo

  • Do these exercises actually help heal the tear or just strengthen the knee?
    Do you think surgery can be avoided just with strengthening exercises and ice?
    And lastly how do you know if you have a meniscal tear or just something like patellofemoral syndrome? The symptoms seem quite similar
    Thanks

  • I have this knee clicking 5-6 months ago while playing basketball i reduced my activities…..thn after sometimes i thought to strengthen my knee, as i was not feeling any pain or inflammation so i started working out i started slowly but one day i exaggerated pressure on my knee and after some hours of workout, my knee started to pain, i wasnt even able to walk properly thn i applied a balm of muscle strain the pain was gone…now i m having no pain no swelling it clicks sometimes i can bend it any way..but while walking fastly and jumping and climbing stairs fastly i sometimes feel tht my knee is not good and i fear tht again if i will have my workout i will worsen my knee..i m literally in a great dilemma plz plz plz tell me wht should i do to return back to my natural leg i dont know its been like 6-8 months..tell me whether i have to rest or strengthen, i havent gone for mri coz my parents will stop my basketball plz plz plz tell me how to heal this it just normal when i walk nothing no pain no swelling i want to get back at my natural position plz i will do anything..plz plz plz help me i shall be highly obliged

  • Dr joe,back in feb,I twisted my left knee,I heard something pop in the back of my knee.,I rehab it myself.Now the muscle right over my knee hurts and stays swollen and my knee feels like its gonna give at any minute!what can I do for this.

  • I’m unable to straighten my knee completely, I’m just about there, but I’m a little afraid of trying to straighten fully in case I injure my knee further. I’ve been to a doctor, but with covid-19 I’m not able to get any imaging done to tell if it’s really a tear.

  • Thanks for your exercise. I’ve been in pain for a month and went to the clinic and gave me prednisolone, and I already finished it. Still, my left knee is stiff, swollen, and uncomfortable. It hurts when I squat. The last year 2019 of January, I went to the Philippines with my knee pain, swollen, and stiff. I had an Xray from the Philippines and the doctor said it was arthritis. The four doctors here in the USA didn’t say arthritis. They didn’t say anything wrong with my Xray. One doctor told me to go to the Orthopedic, but I didn’t go. After several months, the pain went away. My knee pain has come back, and it has been a month. Is it okay to do all kinds of exercise you have on your video? I’m not sure what kind of knee problem I have.

  • I have a ACL tear in my right knee and there is grade 3 signal are seen in posterior horn of medical meniscus reaching the inferior articular surface. Please help me

  • I was playing basketball with my kids and as I was running I felt a pain in my knee, that was 3 weeks ago, I am unable to bend it fully without being in pain and walk up and down steps when all my weight is upon that leg.. I have been resting it and icing it but it is no better, in the currant situation I can’t see a Dr and am worried it will get worse as I have no idea what I have done! Any advice would be gratefully received, thanks

  • Dr. My lateral and medial mesiscus with ACL reconstruction suregry has been done its 6 months now i can bend only 70 degrees and 10 degrees extension and knee is unstable while walking
    Wt exeecise can i do i have stretch bands

  • Hi Dr Joe, when I’m lying down doing the right raise leg exercise, I feel little pain at the back of my waist. Is this normal? Can I continue with the exercise? Tq

  • Hello. If we have meniscus tear, do we have to do other exercises, yoga, and workout that uses the knee much? Or we have to avoid it coz it worsen the tear? Thanks in advance and already subscribed to your channel. ������

  • Hi dr jo
    I hope you to read my message
    I have a meniscus tear since one month and l wanted you to give me better advice. And thanks

  • Considering the amount of pressure put on the meniscus in padmasana (if done wrong) shouldn’t one avoid padmasana all together? I mean I would think it would be wiser to not put your knees in a vulnerable position everyday for the long term health of your knees. Because once you tear a meniscus there is no turning back. I gave up practicing ashtanga as taught in the traditional way because I was afraid of hurting my knees in the long run. Even though padmasana always came easy to me I am concerned about the repetitive movement.

  • I had surgery on 2 grade ACL, I mean half tear, so passed 6 weeks, but I still have pain and I can’t bend my knee, I need help doc!!!!!, tell something, and I also heard clicking sounds with pain

  • Nice Video! Apologies for butting in, I would love your thoughts. Have you heard about Dinanlinson Rocky Position Approach (probably on Google)? It is a smashing exclusive guide for learning how to fix chronic knee pain minus the hard work. Ive heard some super things about it and my cousin at very last got amazing success with it.

  • Ok update. Stretches where effective along with the other knee stretches you had, pain/discomfort 2 out of 10, it was 8 of 10 and Thank you, not a time to visit the provider or call out.

  • Thank you for these, right knee has pain with no trauma, no swelling just Wearing new shoes for one week with high arch for my flat left foot, to where on the floor on 12 hour shifts, know right knee hurts a lot, interior. Glad to give this a try. Figure the shoes caused A flare up

  • Thank you for this great video. 14 months ago I injured/ tore my MCL playing soccer. I didn’t think it was too serious as I was able to walk fine within days (grade 1 probably). I’ve done the rehab regularly (i’m 30 years) but I still have an acute twingelike pain when I kick the ball. The pain then goes away shortly after. I’ve heard that this is common and I should continue. Is this correct? Does my body just need to get used to this sensation of kicking the ball? I hope you can help, thank you.

  • Thank you thank you for sharing this… Same thing happened to me while playing football. It really kills to see the injured leg undeveloped becoz of the rest. Thanks

  • I’m looking this up because my health insurance deductibles are too high to cover physical therapy. Do you think something like this could help heal my meniscus tear?

  • I am doing my own therapy at home since my torn meniscus happened a little shy of a year ago, March 16, 2019. I have mod/severe Osteoarthritis, with no cartilage on certain parts of my bone on my inner left knee. ��

  • It’s been two weeks after I had my surgery but I am still not able to band my knee more than90* or walk without limping, my knee is still swollen and overall I feel worse than before surgery. Is it something I have to worry about?

  • 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.

  • Just tore my meniscus 2weeks ago. Can do all the excises and stretches but the knee slides. Is that normal at 2weeks? Should I consider going to the doctor or wait 8weeks and see if it healed?

  • Hi mam
    I had a horizontal tear involving anterior horn and lateral meniscus extending to the posterior horn in my MRI report. Can i follow this excercise to heal it.Please Suggest me how long it will take to heal mam.

  • Thank you! Thank you! Thank you! After one run through of your exercises, I already feel a difference after three years! The blood probably wasn’t getting in there properly to heal it. Ahhhh! I was thinking surgery not any more. Thank you, Dr. Jo.

  • I had meniscus surgery in November. I thought I didn’t need PT. That knee is still week. Will these exercises work?

  • Hi Dr Jo, I freshly tore my meniscus. I lack funds to see doc/mri right now. If i am assiduous with stretches/exercise at what point will i know if I my knee is ok or will need to see doc/surgery. month 3 or 4?

  • Im in PT now can i officially recover the meniscus or it always be there unless i do surgery i only feel weak when I pivot hard or do something athletic laterally. I play basketball so what do you recommend I do? my PT thinks I just need strengthen but wont the teat always be there? (havent had an mri yet)

  • Great video. Just did finished my first night of this. Do you recommend going this everyday if it’s not painful?

  • Hello doctor. I am from Mauritius and recently I had had an MRI done as I was and still am having an acute unbearable pain in My left knee. According to the reports I have 2 meniscus tears and I am little lost as I have been prescribed jointace and cartiflex to solve this issue. I am supposed to do the exercises you have been showing in your video.

    But I have one question by carrying out those exercises will My knee stop wiggling?? Will My knee become strong again?? I mean I do feel the instability as I get on to My feet to walk. I hardly can stay on My feet for long as it’s too painful. I am very scared if I will ever be able to carry out things like before having the tears. I am often crying as I used to be very active and now I can’t do much. Please help Me.

    Thank you!!

  • Hi!
    I just found out that I have a tear in the meniscus
    this is what the report says:
    There is irregular linear increased signal intensity present within posterior horn of the medial meniscus, contacting the superior and inferior articular surfaces compatible with meniscal tearing. This tear extends into the posterior body of the medial meniscus. There is an intrameniscal cyst present within the anterior aspect of the body of the medial meniscus measuring approximately 7 mm maximally. The osteochondral surfaces of the medial compartment are intact. The medial collateral ligament is intact.
    Im not sure what all this means but an Ortho /Sport medicine doctor recommended steam cells, did you try that?
    where was your tear?
    I am getting really desperate because I’m not sure what to do.
    My primary doctor told me to give it some time
    Any recommentions?

  • Will these moves provide helpful physical therapy for my 8 year old who is suffering from a fissure in her knee cartilage?

  • Dr felt a meniscus tear. Did a mri request. I have another week for. But i been more limping time to time. I had full knee replacement 2 years ago. He mention to lift weights. Im feeling thats not safe

  • Hi doc.. now i have problem my leg or knee can’t straight properly. I have meniscus tear problem. What kind of exercise can i do?

  • Hi AskDoctorJo, I sprain my lateral meniscus from playing basketball 2 weeks ago. I got it check and PT gave me some stretches. The pain has been bothering me. Is it normal to feel tightening of the back thigh muscle and feeling of having cramps that start from frontal thight down to the inner knee?

    And at what point is it okay to do some Meniscus excercises?
    Thanks so much

  • Hi,I’m 17 years old, I got knee meniscus tissue crack 1 year and 5 months ago, its little swollen, it get swollen and pain when I play,how it will recover, please help me, its very painfull,

  • Thanks for taking your time and making this really informative video… I have a medial meniscus tear and Everytime I exercise, my range of motion increases but it swells up more… There is not much knee pain at all but there is tenderness.. is there any way to overcome tenderness of the knee..?

  • I got pain played Football, now my meniscus and Acl diffuser interstitials involving tear, how i get recover from it, if DOING freely playing again without surgery, thanks in advance sir

  • Firstly thank you for this video. Six months ago, it started a degenerative meniscus tear in my left knee. And I’m 26 years old. Physical therapy has been recommended, but there’s no healing. It’s just a terrible pain when I crouch down. In fact, that’s why I can’t squat on the floor. Would you recommend surgery in such a case?

  • Thank you for sharing this!
    I have very little pain on inner side of the knee but it worsens with running.
    I restarted running after few years.
    Most probably it is a meniscus tear.
    No swelling, no pain while walking.
    Very little pain while twisting the leg.
    What should i do?
    Please help!

  • Hi
    I have a meniscus torn in my knee from 1 month ��
    So the question is.. can i steel doing my sport with your stretching exercises? Or No i can’t doing sport at all ������‍♀️
    Please tell me ��

  • Dr.Jo You are a lifesaver. I got sciatica in the right leg due to L5S1 disc herniation,also I have meniscus tear in the same leg.I can’t sit due to sciatica,so which one of these exercises for meniscus I could do along with your sciatica exercises for disc herniation,which by the way are working for me they have helped me a lot.I regained motion,I walk,just few times a day when I do some akward movement,I get meniscus pain.ThankYou so much.

  • Hello Dr.Jo. I have a acl tear and grade 2 mcl injury, grade 1 lcl injury and grade 2 meniscus injury…. I have watched all your videos about these injuries, so is there a specific one video which i can pick and follow or should i follow all the videos of these injuries? Plzzzz help me dr. Thank you ❤

  • Thanks Dr.Jo, nice video ����I am suffering from a small tear in the Posterior horn of the medial meniscus for the past 2 months. Doc advised me to use a walker for 3months, but I am not doing that as I am not feeling comfortable with that, but I have reduced walking and avoiding any load on my knee… All this while didn’t try anything due to the fear of worsening the tear. However I want to get back to my Dance Aerobics soon �� I will try these exercises to get recovered fast��

  • Get well soon and progress more.. Dont knw why people dont realize that life s small so live it happily and spread love.. Girl, get well and be more kick ass.. love from LA…

  • Mam I don’t have any knee bone injury but I can’t bend my knee and knee is swelling plz tell me what’s th problem

  • 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 much……

  • Hi dr iam Jamsheer
    I have a medial meniscus tear (small oblique in posterior horn of medial meniscus)
    So I took rest for 3 weak
    And now I have some pain there
    Almost two months are go
    Now little pain there
    So what to do Dr?

  • how often should the exercises be done? not being able to exercise properly is driving me bananas so I’m inclined to hulk out and do these every day but also in interest of recovery, maybe i shouldn’t be? lol

  • My MRI shows this:
    “There is a horizontal cleavage tear of the lateral meniscus with extension into the inferior articular surface in the region of the posterior horn, with a prominent parameniscal cyst of size 8.5mm and 9.9mm”

    Could you tell me how much of a headache is this going to be for me? Also, can light excercises help in my case to recover?

  • While I know this video is not pretending to represent professional medical advice, I would be very wary following any exercises in a student video, especially when in the comments it says that it’s not a confirmed meniscus tear. I am not a doctor but I do have a medial meniscus tear confirmed by MRI and I have spoken to an orthopedic surgeon and the bottom line is basically meniscus tears do not heal by themselves. While exercises might strengthen the surrounding muscles and alleviate pain, the tear will remain.

  • Lolz love this video. Girl I tried all these exercises… I gave up and called my doctor, told him to book my surgery date.

  • It’s not sore for me unless I bend my knee fully or accidentally put all my weight on leg at the wrong time.

  • Lolol omg you’re hilarious i have a M tear its no fun and I can’t afford Physical therapy so im hoping this works lol

  • Hello! I was at the doctor, did Mri. they found a tear at the top of the medial meniscus. the doctor does surgery (orthoscopy). Therefore, he offers surgery. I want to try without surgery. Question: can a torn meniscus grind bone cartilage?

  • I’ve had it since last February and it’s just disgusting pain. Forget about the pain, the motion range limitation is the most disgusting. Any mother recommendations, Pls?

  • Thank you so much, this made me realise why I have so much pain! I have groin (from running) and right knee (inside knee); pain. I will check out the entire series ��

  • Stu, hello. I aggravated the top of my left knee cap during yoga by leaning back on my knees reaching for the ground. What insight can you provide on this part of the knee and its proneness to injury? I appreciate your time. James

  • Thanks you so much! I have knee pain from an accident and it’s hard for me to do yoga sometimes.
    Blessings ��

  • Oh my, yes my bad form led to pes aserine bursitis in both knees. This video is so useful. I hope I can get better and begin anew but with more mindfulness and care! Thank you so much.

  • I have torn my lateral meniscus but I can move flex my knees, can I return to training just to strength my knees because the pain I feel is tolerable and it not much…or should I wait until am pain free…please I need your urgent advice

  • What part of your meniscus did you have tear? Was it on the medial or lateral meniscus? Was the tear horizantal or vertical?

  • This is amazing, I have been trying to find information on how to protect my knees, because I am getting recurrent injury. This is by far the most useful and detailed information I got. Always great videos from Stu! thank you

  • I’m dealing with the inside knee tenderness now. It’s annoying….. I’m backing off a bit until it’s recouped. Working around it. Super clip! And definitely needed knowledge. Thank you.

    Namaste
    ��

  • Dr. i am 26 year old from India and I met any accident before 8 years and from that very accident,my knee gets locked suddenly…….., last week I did MRI and the report shows “tear of posterior horn medial meniscus + minimal joint effusion+ small cystic Lesion in the popletial fossa noted 23*9.3mm”
    Dr what do you recommend for me?
    Surgery or exercises??
    Is above video enough to get cured???
    Plz reply

  • Very helpful. I have done Yoga off and on for years, but currently have a medial meniscus injury from a bad landing while paragliding. This video has helped understand how to reduce various strains on the knee while doing asanas or just generally sitting on the floor. Never saw such scientific treatment of Yoga-related joint issues before. Thank you!

  • Hey Heba, Hope you and your family are safe in pandemic covid-19. Thanks for sharing the video. I have a meniscus tear in my left knee and it has sore in all over my knee and I am talking physiotherapy from last 15 days taking medicines but I am very hopeless as it is not showing up any results I am very afraid what to do next…

  • In love these videos and how you really go into detail. Thanks for helping us have more knowledge about our bodies and thus less injury and better lives!

  • Hi I have polyarthraigia after delivery my doctor says it’s enthesitis due to hormonal changes can I do yoga to get rid of it as it’s been six months and I am still feeling pain all over my body.

  • Hello! What about pain in the back of the knee, especially felt when extending back the leg after having stayed sat in Vajrasana (even with cushions/bricks)? It’d be awesome to hear on if you have any advice on that. Thanks in advance!

  • Hey thanks for this. What is your take on knee joint popping? I am 20 and have been practicing yoga on and off for 5 years. I used to have hyper extension in the knees when I was young but It has since gone away mostly. However the popping is intense.

  • sir I have suffer from patella tendon ligament injury for 3 year and pain in my knee give suggestions how to recover this injury

  • This is the first video or article I can find that has made me realize that I was hurting my knees by not pressing the foot completely on the mat. Thanks. This is golden information. I won’t make this mistake ever again:)

  • it’s my right knee, the first leg coming in. but i think i figured it out, thanks to your talk.
    how can it get healed?

  • Stu, thank you! I am new to Ashtanga (3 weeks) and struggled last week with medial left knee pain. I had surgery for torn left medial meniscus several years ago. This video helped me understand where my present pain is coming from and key things to pay attention to with regard to form in various asanas.

  • Thanks everyone for the nice comments. There are more to come in this series and the ones on opening particular areas of the body are filmed and in editing:) Stu

  • The Nobel prize for teaching sanity in the ashtanga practice goes to……….. David Keil.
    This is brilliant!!

  • As a chirpractic student I learned how to adjust the head of the fibula. But we were admonished to be careful of the associated nerve. Like most DCs I don’t regularly perform this on patients. However I am interested in self-adjusting. Occaisionally while sitting on my heels I have had the experience of turning my foot so the toes point laterally and having the fibular head lock up. By extending the leg laterally, it releases the knee. This is very counterintuitive the first few time as it is more painful than other ajustments. But as with other adjustments, you can feel that the joint is functioning much more properly without pain. It affects my entire posture and hence releases chronic tension in many areas. The other day I merely truned my foot and ankle straight so the toes on’t go medial as I lowered sit bone just medial to foot. This time the medial meniscus loudly released as well as the ankle itself, with usual relief afterward. Be very careful and move slowly if you want to explore this. It gives relief to ankles, knees, arches, and hips. Even low back, shoulders and neck! Doing yoga after getting adjusted is very powerful therapy! You can’t achieve extreme postures unless every jont in your body is functioning (moving) properly. The discomfort you feel when you begin practice is mostly from the joints that are affected by fixations. Sat Nam!

  • don´t the quad-stretches put too much pressure on the (damaged) meniscus? I nornally try to hold some kind of seiza-posture (which is more or less the same) and i´m pain-free while doing it, but later in the day, i feel, that i overstressed the meniscus. Same with squatting-position. What do you think about resting in the squatting-position by the way, when you have a (degenerative) meniscus-tear?

  • I had an acl and meniscus tear last february while doing a roundhouse in muay thai.. my walking is better now. I notice it most when squatting or trying to climb stairs.. cant lead with my injured knee. Does it get better?:( I miss doing yoga. Havent done much since because I get frustrated when there are lunging, warrior poses. Some asanas I think I’ll be ok but then my knee feels unstable a bit of pain occurs. Even child pose I need to modify.

  • Several years ago while gardening. Had been kneeling on ground with feet under me. Could feel something give in left knee. Went to PT and was better. Now playing tennis must wear brace. Humidity effects it too. Will try this exercise and have gone back to doing PT exercises at home. Rest helps a lot.