A meniscus or meniscal tear is a common knee injury. More research is showing that in many cases, recovery with proper stretches & exercises can be just as effective as, if not better than, surgery. Buy a worksheet for the video: https://www.askdoctorjo.com/meniscus-tear-worksheet

A meniscus tear can be acute or chronic. The meniscus is cartilage in the knee that is in the shape of a C. It keeps the knee stable and absorbs impact at the knee joint. The knee has a medial and lateral meniscus.

Here are some stretches & exercises that may help with a meniscus tear.

Starting with stretches will help loosen up the muscles. A calf stretch, hamstring stretch, and quad stretch will take pressure off the knee and meniscus.


Then some exercises will help strengthen the muscles. Quad sets and hamstring sets are great isometric exercises to get started. Then prone hip extension and clamshells will work the muscles in the knee and the hip.

Other Knee Pain Relief Videos:

Knee Arthritis Stretches & Exercises:
https://youtu.be/_RN3AVn2ovM?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

Knee Pain Stretches & Exercises:
https://youtu.be/Qv9XGskry4M?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

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

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Meniscus Tear Stretches & Exercises :
https://www.youtube.com/watch?v=f0ZU8ZYOslY
https://www.askdoctorjo.com/meniscus-tear

00:00 – Meniscus Tear Stretches & Exercises

00:23 – Calf Stretch
01:33 – Hamstring Stretch
02:43 – Quad Stretch
04:10 – Quad Sets
05:16 – Hamstring Sets
06:35 – Prone Hip Extension
07:58 – Clamshell

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.