In this episode, Maryke demonstrates some of the most common exercises used for treating meniscus tears. The video is divided into early-stage rehab exercises (for when your knee is still very painful and swollen) and later-stage exercises.
👉 Note: These exercises might not be right for you. Please consult a physiotherapist to check whether they are appropriate for your level of fitness and your injury.
🌟 Need 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.
📽️ Other episodes in our Meniscus Tear Series:
▶️ Treatment for Medial Meniscus Tears
▶️ Treatment for Lateral Meniscus Tears
▶️ Swimming with a Meniscus Tear
▶️ Best Knee Braces for Meniscus Tears
📚Chapters in this episode:
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
