Meniscus Tear Rehab & Exercises (Stretching | Strength | Plyometrics)

Summary by Krater

This video examines meniscus tears in the knee, questioning the necessity of surgery by reviewing scientific literature and presenting a comprehensive rehabilitation program with exercise progressions, sets, and reps.

From the video

Answers: Do I need surgery for a meniscus tear or can I rehab it with exercises?

• meniscus tear anatomy and classification
• knee pain and mechanical symptoms
• surgery vs exercise for meniscus tears
• knee range of motion exercises
• hip, knee, and ankle strength exercises
• knee balance and proprioception exercises
• optional stretching and plyometrics exercises
• rehab program scheduling

Exercises

• seated active quad contractions · box · 10 sec hold x 10 reps | 3x a day | every day
• heel prop · bench · 10-15 minutes | 3x a day | every day
• banded TKE · resistance band · 10 sec hold x 10 reps | 3 sets | every other day
• stationary bike · stationary bike · 10-15 minutes | every day
• heel slides · slider · 10-15 reps | 3x a day | every day
• kneeling rock backs · pad · 10-15 reps | 2-3 sets | every day
• bodyweight squat · bodyweight · 3 sets x 20 reps
• heels elevated squat · plate · 3 sets x 20 reps
• split squat · bodyweight · 3 sets x 15 reps each
• front foot elevated split squat · plate · 3-4 sets x 6-12 reps each
• single leg knee extension · machine · 3-4 sets x 10-15 reps each
• standing knee flexion · ankle weight · 3 sets x 15-20 reps
• machine knee flexion · machine · 3 sets x 10-15 reps
• hamstring sliders · slider · 3 sets x 12 reps
• weighted single leg RDL · dumbbells · 3-4 sets x 8-12 reps each
• short side plank · bodyweight · 3 sets x 60 seconds each
• side plank · bodyweight · 3 sets x 60 seconds each
• side plank hip abduction · bodyweight · 3 sets x 30-60 seconds each
• supine ball squeeze · ball · 3 sets x 30 sec
• short copenhagen plank · bench · 3 sets x 30 sec each
• long copenhagen plank · bench · 3-4 sets x 6-12 reps each
• double leg floor heel raise · bodyweight · 3 sets x 25 reps
• single leg floor heel raise · bodyweight · 3 sets x 15 reps each
• single leg deficit heel raise · plate · 3-4 sets x 8-15 reps each
• seated deficit heel raise · barbell · 3-4 sets x 8-15 reps
• single leg balance · bodyweight · 3 sets x 30 seconds
• single leg RDL · bench · 3 sets x 30 seconds each
• Y balance · bodyweight · 3 sets x 30-60 seconds each
• couch stretch · bench · 2-3 sets x 30-90 seconds each
• alternating knee extension · plate · 2-3 sets x 30-90 seconds each
• box jump · box · 2-3 sets x 6-8 reps
• max vertical jump · bodyweight · 2-3 sets x 6-8 reps
• tuck jump · bodyweight · 2-3 sets x 6-8 reps
• weighted squat jump · dumbbells · 2-3 sets x 6-8 reps
• step up jump · box · 2-3 sets x 4-6 reps each
• split squat jump · bodyweight · 2-3 sets x 4-6 reps each
• single leg jump · bodyweight · 2-3 sets x 4-6 reps each
• single leg hurdle jump · hurdle · 2-3 sets x 4-6 reps each

What it concludes

• Mechanical knee symptoms do not have a clear cause-and-effect relationship with meniscus tears.
• Meniscus tears are common in asymptomatic individuals.
• Surgery to remove or repair the meniscus has not been shown to lead to better outcomes compared to other interventions like exercise.
• Conservative management is recommended as the first line of treatment for knee symptoms related to degenerative meniscal tears.