How To Rehab A Torn Meniscus No Surgery? (Solution found)

Nonsurgical treatments

  1. Rest. Try to rest your knee for a few days and keep pressure off it.
  2. Ice. Putting ice on your knee for 10 to 15 minutes at a time can help reduce any swelling.
  3. Compression. You can also reduce swelling by wrapping your knee with an elastic bandage or wearing a knee brace.
  4. Elevation.


How do you heal a torn meniscus naturally?

To speed the recovery, you can:

  1. Rest the knee.
  2. Ice your knee to reduce pain and swelling.
  3. Compress your knee.
  4. Elevate your knee with a pillow under your heel when you’re sitting or lying down.
  5. Take anti-inflammatory medications.
  6. Use stretching and strengthening exercises to help reduce stress to your knee.

Can a meniscus tear heal with physical therapy?

Physical therapy should be the first choice when managing the pain and functional limitation that may come with a knee meniscus tear. Your therapist can help you regain normal motion and strength and help you return to your previous level of activity.

What aggravates a torn meniscus?

Performing activities that involve aggressive twisting and pivoting of the knee puts you at risk of a torn meniscus. The risk is particularly high for athletes — especially those who participate in contact sports, such as football, or activities that involve pivoting, such as tennis or basketball.

What foods help heal a torn meniscus?

7 Foods that Help Rebuild Cartilage

  • Legumes. For optimal joint function, it is important to beat inflammation wherever possible—inflammation is the primary source of collagen and, by extension, cartilage breakdown.
  • Oranges.
  • Pomegranates.
  • Green Tea.
  • Brown Rice.
  • Nuts.
  • Brussel Sprouts.

Is walking good for meniscus tear?

Can you walk on a torn meniscus? Whether you can walk on a torn meniscus will depend on the injury’s location and severity — and perhaps also your own personal tolerance for pain. A slight tear might not feel so bad to you. You may very well be able to stand and walk on a leg that has a torn meniscus in the knee.

How do I strengthen my meniscus?

How do I do exercise to heal my meniscus?

  1. Quad sets.
  2. Straight-leg raise to the front.
  3. Straight-leg raise to the back.
  4. Hamstring curls.
  5. Heel raises.
  6. Heel dig bridging.
  7. Shallow standing knee bends.

What is the best exercise for torn meniscus?

Once you have your doctor’s approval to begin exercising, try some of these exercises to enhance your strength and stability following a meniscus tear.

  • Quadriceps setting.
  • Mini-squats.
  • Straight leg raise.
  • Hamstring heel digs.
  • Leg extensions.
  • Standing heel raises.
  • Clams.
  • Hamstring curls.

What happens if you don’t repair a torn meniscus?

An untreated meniscus tear can result in the frayed edge getting caught in the joint, causing pain and swelling. It can also result in long term knee problems such as arthritis and other soft tissue damage.

What happens if a meniscus tear is left untreated?

If not treated, part of the meniscus may come loose and slip into the joint. You may need surgery to restore full knee function. Untreated meniscus tears can increase in size and lead to complications, such as arthritis.

Will a knee brace help a torn meniscus?

Yes. Although knee braces do not heal or treat your meniscus tear directly, they can provide extra support and stability for your knee while your meniscus injury heals. A good brace will protect your knee and take the pressure off your meniscus, allowing it to rest.

What should I avoid with a torn meniscus?

The only way to prevent and avoid a torn meniscus is to avoid activities that cause the knees to twist, bend, or rotate in an extreme fashion. If a person cannot avoid these activities, they should take as much care as possible while participating in them.

Is a torn meniscus a permanent injury?

Is a torn meniscus a permanent injury? A torn meniscus can be a permanent injury in severe cases. While this is not always the case, many who require surgery will find that they will need future surgery and medical treatment as the meniscus is not able to go back to normal or may even have to be removed.

Where do you feel the pain from a torn meniscus?

In a typical moderate tear, you feel pain at the side or in the center of the knee, depending on where the tear is. Often, you are still able to walk. Swelling usually increases gradually over 2 to 3 days and may make the knee feel stiff and limit bending. There is often sharp pain when twisting or squatting.

Meniscus Tear Recovery Time Without Surgery: What to Know

Meniscus tears are the most common type of knee injury that requires medical attention. If your meniscus tear is treated conservatively, without surgery, it will take around 6 to 8 weeks to recover. The length of time varies depending on the following factors:

  • The kind and severity of the tear
  • The length of time your symptoms last
  • Your lifestyle
  • And your age are all factors to consider.

In the knee joint, the Themeniscus is a C-shaped band of cartilage that surrounds and cushions the intersection of your thighbone (femur) and shinbone (tibia). The meniscus is divided into two parts: the inner (medial) meniscus and the outside (lateral) meniscus. Tears in the meniscus can develop at any age. The likelihood of a sudden meniscus damage in younger persons, particularly sports, is higher. Age-related degeneration of the meniscus as a result of normal wear and strain is more common in older adults.

For many years, there has been debate in the medical community about whether meniscus tears should be repaired surgically or with conservative therapy.

Many recent studies have demonstrated that there is no benefit to surgical intervention in the case of this type of rupture, and that physical treatment is just as effective.

The conservative approach is also recommended for lesser tears and for stable longitudinal meniscus rips that occur in the outside third of the meniscus, which is referred to as the “red zone.” Your meniscus contains a little amount of blood flow in this area, which contributes in the mending process.

Conservative therapy for various meniscus injuries has been shown to be successful in several studies.


The RICE approach is typically used to begin treatment:

  • In most cases, the RICE approach is used to begin treatment:


Nonsteroidal anti-inflammatory medicines (NSAIDs), such as aspirin, ibuprofen, or naproxen, should be used to relieve pain and swelling for 8 to 12 weeks if your doctor recommends it.

Physical therapy

Physical treatment will almost certainly be recommended by your doctor. In order to increase your muscular strength, flexibility, range of motion, stability, and range of motion, a physical therapist might prescribe a regular schedule of exercises and stretches. The goal is to strengthen the muscles that surround the knee, such as the quadriceps (front thigh muscles), which are responsible for knee movement. This will help to relieve the load on your knee joint. It will also aid in the stabilization of your equilibrium and the prevention of another knee injury in the future.

Corticosteroid injections

It is possible that your doctor will administer a joint injection of glucocorticoids to alleviate the swelling.

2 to 4 weeks of pain alleviation can be obtained through this method.


A customized knee brace or other methods to limit joint mobility and stabilize the knee may be recommended by your doctor depending on the severity of your symptoms.

Ayurvedic treatments

The traditional Ayurvedic remedies for meniscus tears and osteoarthritis of the knee are commonly utilized in South Asia to alleviate swelling, discomfort, and mobility limits associated with these conditions. In general, Ayurvedic treatment takes into account the overall health of the individual, rather than simply the precise site of the discomfort. There have been some clinical trials conducted on its usefulness, but additional study is required. At 3, 6, and 12 months, the results of a small randomized controlled trial comparing conventional to Ayurvedic treatment in 151 persons revealed that Ayurvedic therapies were useful in reducing osteoarthritis knee symptoms.

However, the evidence for this is limited, and it should not be used as a substitute for discussing with your doctor about your treatment choices.

As an illustration:

  • This condition is caused by a tear in the inner two-thirds of the meniscus that will not mend on its own because the region lacks sufficient blood supply to promote the immune system response
  • A torn meniscus that causes severe discomfort or limits your ability to move your knee may necessitate surgical intervention to remove or replace the damaged portion of the meniscus. Complex meniscus rips are generally treated surgically, with the injured portion of the meniscus being removed.

A partial meniscectomy is a surgical procedure that involves trimming the meniscus tissue, which is referred to as a partial meniscectomy. It should be noted that meniscectomy has the potential to induce osteoarthritis in the long run. An estimated 850,000 meniscus tear procedures are performed each year in the United States, making it the most prevalent type of surgery. Seeking medical attention as soon as feasible is recommended:

  • If you get abrupt knee discomfort as a result of an accident
  • If you are having difficulty utilizing your knee
  • If your discomfort continues

You should seek medical attention if you have unexpected knee discomfort. in the event that you have difficulty utilizing your knee; in the event that your discomfort persists

Torn Meniscus Healing Time Without Surgery

In each knee, your meniscus is a crescent-shaped cushion consisting of cartilage and muscle fibers that acts as a shock absorber. They are placed between the thigh bone (also known as the femur) and the shin bone of your lower leg, in the area known as the tibia (called the tibia). The primary role of the meniscus is to do the following:

  • Weight distribution on the knee during running and walking is important. When there is rotation in the knee, stabilize it. Apply lubricant to the joint

For those of you who have a torn meniscus, we want to tell you about the non-surgical treatment options available for meniscus recovery tears, as well as the time it takes to heal from a meniscus tear.

What Is a Meniscus Tear?

A meniscus tear is a type of knee injury that occurs as a result of the twisting motions that are frequent in sports such as football, soccer, basketball, and tennis, among others. When twisted, it can also occur in older individuals whose meniscus has begun to degrade and is therefore more susceptible to tearing.

What Are the Symptoms of a Torn Meniscus?

Even if you continue to participate in your sport, you may not experience any discomfort at first following the rupture. However, after one or two days, there will be pain, edema, and stiffness in the knee joint. If the rip is severe enough, it might prevent you from bending your knee adequately, resulting in the knee being “locked.” A minor rip, on the other hand, may just appear to be a sign that your knee is unstable.

When you come into our office, we will thoroughly evaluate you to determine whether you have a meniscus tear or not. We’ll perform a physical examination of your knee as well as an imaging evaluation using magnetic resonance imaging (MRI) or ultrasound technology.

What Are Non-Surgical Options for Treating a Torn Meniscus?

Patients commonly inquire if it is possible to rehab a damaged meniscus without surgery. In most cases, the answer is “yes,” but only if the tear is not particularly long in duration. The first line of treatment for a meniscus tear in a stable knee is to refrain from engaging in activities that generate discomfort. Then, apply ice to your knee for 15 minutes at four-hour intervals and elevate your knee over your heart. Repeat this process four more times. The use of crutches in conjunction with a leg cuff may be recommended to relieve discomfort and protect the knee.

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Physiatric therapy is the next step in the nonsurgical treatment process.

Minor rips are usually treated with muscle strengthening and physical therapy under the supervision of a doctor.

What Is the Meniscus Tear Recovery Time Without Surgery?

If you have a meniscus tear, you will most likely be urged to decrease your sporting activity while it heals. This might take anywhere from 4 to 8 weeks. However, the length of time required is dependent on the degree and location of the tear. During this time, you should focus on strength training to help improve your core and gluteal muscles, among other things. This allows you to have more control of your femur when you’re out on the trails. Remember to contact with your doctor before returning to full sports activities after a period of inactivity.

Contact Us for Physical Therapy

If you have a meniscus tear or are experiencing discomfort in your knee when running, please contact us immediately. No matter what sort of tear you have, we can treat it without the need for surgery. Our physical treatment helps you heal more quickly and strengthen your leg muscles, all while lowering the likelihood of a recurrence of the rupture.

Meniscus Tear: Rehabilitation Exercises

An ameniscus tear is a frequent knee joint ailment that affects the meniscus. When it comes to how effectively a knee will recover and whether or not surgery will be required, a great deal relies on the kind of tear and how severe the tear is. Collaborate with your doctor to develop a rehabilitation (rehab) program that will assist you in regaining as much strength and flexibility as possible in your knee. Physical therapy and home exercises are most likely going to be part of your rehab routine.

Work with your doctor and physical therapist to develop a rehabilitation program that will best assist you in achieving your rehabilitation objectives.

  • A well-coordinated program of physical therapy and home exercises will help you repair your knee and get back to doing the things you like. It is possible that strengthening and increasing flexibility in your knee and legs can help avoid future deterioration in your knee.

How do I do exercise to heal my meniscus?

Simple exercises can assist preserve muscular strength in the front of the thigh (quadriceps), rear of the thigh (hamstrings), calf, and hip in most cases of thigh rips. All of these regions are critical for maintaining your total leg function as your knee recovers after an accident or after surgical repair of the knee.

Exercises should only be performed on the recommendation of your doctor, and only if you have very little or no discomfort when performing them at home, as recommended by your doctor.


As of November 16, 2020, the information is current. Dr. William H. Blahd, Jr. MD, FACEP – Emergency Medicine, wrote the medical review. Author:Healthwise Staff Dr. Adam Husney is a Family Medicine specialist. Dr. Kathleen Romito is a Family Medicine specialist. Doctor Patrick J. McMahon, MD, practices Orthopedic Surgery. On the date of its publication: November 16, 2020 Author: Healthwise StaffMedical Review: William H. Blahd Jr. MD, FACEP – Emergency MedicineWilliam H. Blahd Jr. MD, FACEP – Emergency Medicine Dr.


Doctor Patrick J.

Meniscus Tear Recovery Tme Without Surgery

On this page you will find:

  • Is it possible for a meniscus tear to heal on its own? What happens if you don’t get treatment for a torn meniscus? What can I do to increase my chances of having the meniscus mend on its own? Is it possible to get meniscus surgery? Is it possible to cure a meniscus tear without undergoing surgery?

What is the healing period for a meniscus tear that does not require surgery? Is it necessary to have surgery if my meniscus doesn’t mend on its own? The decision on whether or not to have surgery for a meniscus tear is based on what we now know about whether or not surgery will be beneficial. Unfortunately, the evidence that demonstrates that this frequent practice is helpful is used to argue against surgical intervention. Let’s take a deeper look at what’s going on.

Can a Meniscus Tear Heal on Its Own?

Aksanaku/Shutterstock Let’s take a quick look back at what we’ve learned about meniscus tear rehabilitation without surgery. The meniscus is a figure 8-shaped structure located between the thigh and shin bones of the knee and serves as a spacer between them. It is divided into numerous zones based on blood supply, with the best blood flow occurring on the exterior and the least occurring on the inside of the structure. These zones are referred to as the red-ed (which has a lot of blood supply), red-white (which has little blood supply), and white-white (which has no blood supply) (no blood supply).

  1. What is the significance of all of this?
  2. Tears in the red-red zone (on the outside of the meniscus) are more likely to heal than tears in the red-white zone.
  3. Tears in the white-white, on the other hand, are unlikely to heal.
  4. When dealing with meniscus tears that affect the outside part of the meniscus, it is fair to concentrate on meniscus tear healing time without surgery.
  5. Learn about the Regenexx methods for treating knee meniscus problems.

What Happens if You Leave a Torn Meniscus Untreated?

The intriguing thing about this topic is that the vast majority of people over the age of 35 have meniscus tears that they are completely unaware of.

According to meniscus studies, tears are roughly as common as wrinkles and are frequently about as essential. As a result, keeping a meniscus tear untreated is typically not a major concern because many of your peers are likely to have one and aren’t aware of their existence.

How Can I Improve My Chances of the Meniscus Healing on Its Own?

Photograph courtesy of James Steidl/Shutterstock It has been my experience that utilizing an unloader brace can help you heal faster from a meniscus tear without having to undergo surgery. This is a specialist brace that you can get online that pushes or pulls on the opposite side of the tear to relieve the pressure on the torn meniscus and restore its normal function. A medial unloader would be used for 4 to 6 weeks to treat a medial meniscus tear, as an example of how it might be used. If you have a lateral meniscus tear, you should consider using a lateral unloader device.

Does Meniscus Surgery Work?

Is there a guarantee that surgery will be successful if your meniscus doesn’t mend or, at the very least, if your knee discomfort doesn’t go away? Indeed, meniscus surgery is among the most frequently done orthopedic treatments today, accounting for around 5% of all orthopedic surgeries. The answer is a resounding “no” when it comes to the most frequent kind of surgery, known as arthroscopic partial meniscectomy (APM). How is this possible? Let’s go through it again. We have three extremely high-level studies that demonstrate that, regardless of what is wrong with your knee (meniscus tear with or without arthritis or locking), surgery is no better than a fictitious operation or physical therapy in the long run (4, 5, 6).

Newer study, on the other hand, has revealed that there is no identified sub-group of patients who will react to APM (7).


However, even when torn, the meniscus spacer may still provide some level of protection.

Can You Treat a Meniscus Tear without Surgery?

Some possible injection-based therapies to increase meniscus tear healing time without surgery are currently being investigated, with some showing promise in terms of effectiveness. Both techniques are aimed at accelerating the healing process in the tissue. In one procedure, ultrasound guidance is used to accurately inject platelet-rich plasma (PRP) into the meniscus (8). Also promising has been the use of bone marrow mesenchymal stem cells for injection (9). In our practice, we’ve been employing both of these procedures for more than a decade, and we’ve had good clinical results in terms of preventing patients from undergoing meniscus surgery.

  1. The healing duration after a meniscus tear without surgery is 6 to 8 weeks.
  2. In the meanwhile, there are novel approaches for assisting the knee that can be used.
  3. Beaufils, R.
  4. Kopf, O.
  5. Pujol.
  6. Published on May 11th, 2017 with the doi: 10.1302/2058-5241.2.160056.
  7. Changes in the knee joint following meniscectomy.

(3) Baratz ME, Fu FH, Mengato R.

Meniscal tears: the effect of meniscectomy and repair on intraarticular contact areas and stress in the human knee.

American Journal of Sports Medicine, vol.

4, 1986, pp.

doi: 10.1177/036354658601400405 (4) Katz, J.N., Brophy, R.H., Chaisson, C.E., and colleagues In the case of a meniscal tear with osteoarthritis, surgery is preferred over physical therapy.

N Engl J Med.

doi: 10.1056/NEJMoa1301408(5) In the case of a degenerative meniscal tear, arthroscopic partial meniscectomy is preferred to sham surgery.

Published in the New England Journal of Medicine on June 25, 2013.

Beaufils and N.

Meniscal tears caused by trauma and degenerative meniscal lesions are managed differently.


Ensor, Dr.

Peat’s colleagues published their findings in Orthop Traumatol Surg Res.

Patient-reported results of 641 patients one year after surgery reveal that meniscal surgery is a wild goose chase with no foreseeable patient groupings benefiting from it.

doi: 10.1136/bjsports-2018-100321.

Results of Percutaneous Trephination with a Platelet-Rich Plasma Intrameniscal Injection for the Repair of Degenerative Meniscal Lesions in the Short Term a Prospective, double-blind, randomized study with a placebo control in a parallel-group design Int J Mol Sci.

Int J Mol Sci.

IJMS 20040856 was published on February 16, 2019.

Vangsness Jr., J.

Boyd, D.T.

Mills, and C.R.

Using adult human mesenchymal stem cells administered through intra-articular injection to the knee following partial medial meniscectomy, researchers conducted a randomized, double-blind, placebo-controlled trial.


Is an expert in the field of regenerative medicine as well as the emerging field of Interventional Orthopedics.

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Meniscus Tear: Rehabilitation Exercises

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Do I Need Physical Therapy (PT) for a Meniscus Tear?

If you have just discovered that the pain and swelling in yourknee is caused by a torn meniscus, you will most likely need to make a decision about how to treat it. What’s ideal for you will depend on the severity of the tear, your age, and how quickly you want to return to your typical activities thereafter. In each knee, you have two menisci (that’s the plural form of the word meniscus). They’re formed of cartilage, which is a durable, rubbery material. They’re essentially shock absorbers that prevent your thighbone in the upper leg from slamming into your shinbone in the lower leg when you’re running.

Following that, you may require physical therapy (PT), surgery, or a combination of the two.

Can I Do PT Instead of Surgery?

Physical therapy is frequently used as part of what doctors refer to as “conservative treatment” in order to prevent surgery, at least in the early stages. People who are middle-aged or who have osteoarthritis are more likely to rupture their meniscus simply because it has become worn down over time. Physical therapy may be just as helpful as surgery in some cases. Even if you’re younger, more physically strong, and more athletic, taking a conservative approach is frequently a smart place to begin your journey.

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However, if the injury causes your knee to become locked, you will almost certainly require surgery.

If you’re a top-level athlete or are unable to work as a result of your injuries, you may not have the luxury of testing if a cautious strategy is effective.

Even if you undergo surgery, you will require physical therapy afterward. A physical therapist may be recommended by your doctor, but at the absolute least you will receive PT exercises to complete at home. This will assist you in restoring complete health to your knee.

What Will It Be Like?

No matter whether you are doing physical therapy as part of a conservative treatment plan or as part of a post-operative recovery program, the aim is the same: to regain range of motion, strength, and control. The PT procedure is typically followed by the following steps:

  1. Exercises that focus on range of motion, such as flexing and extending your knee as far as you can without pain, are the first to be attempted. Afterwards, you perform exercises to maintain your leg muscles free. You begin with fundamental exercises such as straight leg lifts and toe raises. If you are able to complete all of these exercises without experiencing discomfort, you can on to more complex activities such as toe lifts with weights, squats, and more difficult stretches.

Those are the main stages, but depending on your requirements and abilities, they can blend together into one another. Rather than waiting until later, you might begin stretching and simple exercises sooner rather than later. Take into consideration the fact that now is not the time to persuade yourself that “no pain, no gain.” Because your primary goal is to recuperate, you should refrain from beginning more difficult exercises until you are confident that you can perform the fundamentals without being injured.

How Long Will I Need to Do PT?

How long it takes to recover depends on your age, the type of tear and the sort of surgery you underwent if it was necessary. Physical therapy (PT) will most likely be used as part of a conservative treatment plan for 4 to 6 weeks on a regular basis. Additionally, you must consistently exercise at home in the manner that you have been instructed. If it doesn’t work, it could be necessary to have surgery. You should expect to be out of commission for three to six weeks following surgery to remove a portion of the meniscus.

9 meniscus tear exercises to improve strength and reduce pain

Exercise that is too strenuous can tear the meniscus, a layer of cartilage in the knee, and some mild activities may be beneficial in the rehabilitation process. Meniscus tears are fairly prevalent; according to studies, around 61 out of every 100,000 persons in the United States suffer from this health problem. We’ll take a closer look at this issue and detail nine workouts that can help strengthen and restore the atorn meniscus in the section below. Before experimenting with them, speak with your doctor.

It is beneficial in the following ways:

  • In order for the knee joint to function properly, it must fit together correctly, absorb shock from walking and other activities, and offer stability to the knee.

A tear can occur as a consequence of excessive strain, which might occur as a result of activity. Among the most common signs and symptoms are: This type of injury is more prevalent in military members on active duty as well as other persons who engage in a lot of physical activity. Males over the age of 40 are at a greater risk of developing prostate cancer.

Recovery times

Meniscus rips that are not too serious can heal in 4–8 weeks. Others may require surgery, which might take as long as six months to complete. Gentle exercises may be recommended by doctors for those who have less severe tears. It is common for these workouts to produce some discomfort at the beginning. If any workout causes you discomfort, however, you should stop performing it immediately.

1. Mini squats

Exercises such as mini squats can assist to develop the quadriceps, which are big muscles located at the front of the leg, without putting undue strain on the knees. Mini squats should be performed as follows:

  • Holding yourself up against a wall, with your back, shoulders, and head against the wall
  • Ideally, the feet should be shoulder width apart and approximately one foot apart from the wall
  • Knees should be slightly bowed, buttocks should be brought closer to the ground Stop when you reach around 15 degrees of the bend. Hold the posture for 10 seconds, then gently raise the body back up to the beginning position, keeping the back and shoulders on the wall
  • Repeat the process. Carry out two sets of 8–10 repetitions on each side. Each set should be followed by a 30 second to 1 minute rest period.

The importance of keeping the back and shoulders against the wall cannot be overstated, since this decreases stress on the knees.

2. Quadriceps setting

This is an isometric workout, which means that it works the muscles while maintaining the body in a static posture. To execute the quadriceps setup, follow these steps:

  • Take a seat or lie down on the ground with your legs stretched out from your body. Quadriceps contraction: contract the quadriceps and use them to drive the backs of the knees toward the ground. Hold this posture for 10–20 seconds
  • Then change positions. Perform two sets of ten contractions, with a 30-second to 1-minute break in between each set.

3. Straight leg raise

This workout stretches and strengthens the hamstrings as well as the quadriceps. Straight leg lifts should be performed as follows:

  • Lie on the floor with the left foot flat and the right leg extended
  • Maintaining a neutral spine and pelvis, flex the right foot and tighten the right thigh muscles, slowly raising the right leg off the floor
  • Repeat on the other side. Gradually lower the right leg back down to the floor after it has been raised up to approximately 45 degrees. Perform 2 sets of 10 repetitions before switching to the left leg

4. Prone hang

This exercise is designed to enhance the range of motion in the knee. To accomplish the prone hang, follow these steps:

  • Spread your legs over the side of a bed and lie facedown on your stomach. Relax and let gravity to gradually draw the left knee down until it is fully stretched. For 15–30 seconds, keep the left knee in this posture before bringing it back up. Repeat this three times, and then repeat the process for the right knee.

5. Hamstring curls

The hamstrings, which are the muscles in the backs of the thighs, are strengthened by performing this exercise. To execute hamstring curls, follow these steps:

  • Lie down on your stomach, keeping your legs as straight as possible
  • Slowly bending the right knee and elevating the right foot toward the buttocks is the goal. Slowly bring the right foot down
  • Perform two sets of 8–10 repetitions each, with a 30-second break in between each set. Repeat the process with your left leg.

6. Hamstring heel digs

This is another another hamstring exercise that may be used to strengthen the abdominal muscles as well as the lower back. To do hamstring heel digs, follow these steps:

  • Assume a supine position with the knees bent and feet flat on the floor. Only the heels of the feet should make contact with the floor. Digging the heels into the ground and slowly moving them away from the torso around 5 inches is recommended. Return to the beginning posture by sliding the heels backwards a little. Perform two sets of 8–10 repetitions, with a 30-second to one-minute break in between each set.

7. Standing heel raises

This exercise is beneficial for increasing the strength of the calf muscles. Standing heel lifts should be performed as follows:

  • Maintain a hip-width distance between your feet, with your hands resting on a hefty, solid piece of furniture for further support. Slowly raise your heels off the floor as far as you are comfortable doing so
  • Keep the heels in this posture for a moment, then slowly descend them to the floor
  • Perform three sets of eight to ten repetitions, pausing for 30 seconds to one minute between each set.

8. Clams

It utilizes a variety of muscles, including the hip abductors and the buttocks muscles, throughout this exercise. Clams are performed as follows:

  • Lie down on your left side, keeping your hips and feet aligned at all times, and do the following: Straighten your legs at the knees 45 degrees and steadily elevate your upper knee as high as you can without shifting your lower back or pelvis
  • Gradually bring the upper knee back to its starting position. Perform two sets of 8–10 repetitions each, with a one-minute break in between each set of repetitions. Repeat the process on the other side.

9. Leg extensions

Leg extension exercises help to increase muscle in the thighs and calves. They are safe to conduct several times a day by a single individual. Leg extensions should be performed as follows:

  • Place your feet flat on the floor while sitting in a chair or bench. Right foot flexed, then lifted, resulting in the right leg being straightened
  • Using your right foot, slowly return to the beginning position. Continue to repeat this for ten times, then repeat it with the left leg.

A number of workouts are too hard for those who have suffered a meniscus tear. A person should refrain from doing the following:

  • Deep squats are recommended, as well as any activity that requires pivoting or otherwise twists the knee. Use free weights to make any of the workouts listed above more difficult

A torn meniscus should be evaluated by a medical professional, especially if the symptoms do not resolve within a few weeks. Consult with a doctor before beginning any light fitness program, such as the ones listed above, to ensure that the program is safe for you. A torn meniscus may be extremely painful and unpleasant to deal with. Certain workouts, on the other hand, can aid in the speeding up of the recuperation process. They can also lessen the likelihood of the injury recurring in the future.

Can You Treat a Meniscus Tear Without Surgery?

You have a meniscus, which is a C-shaped piece of firm, rubbery cartilage that serves as a stress absorber for your knees and other joints. It is quite common to get a tear in your meniscus, and the likelihood of suffering one increases with age. Years of wear and strain on our cartilage cause it to deteriorate. Athletes are another typical group of people who suffer from meniscus injuries. If one of your favorite players has missed a few games or maybe the entire season due to a meniscus tear, I am confident that it was one of your favorites.

  1. Every year in the United States alone, over one million people have their meniscus repaired by surgical intervention.
  2. When it comes to repairing a torn meniscus, surgery should always be the final choice.
  3. There was no discernible difference between the two groups of participants.
  4. Unfortunately, many individuals are coerced into undergoing surgery when there are better alternatives available.
  5. The success rate and recovery duration you experience will be highly dependent on the treatment strategy you and your doctor choose.
  6. Consider the following characteristics to look for when discussing your meniscus tear with a healthcare professional: 1.
  7. Normal Meniscus Tears When it comes to meniscus tears, there are a few distinctions to be made.

An MRI scan of a degenerative meniscus tear will reveal a significant amount of fraying.

In most cases, the rip occurs in more than one direction.

When two old frayed lengths of rope are tied together after they have been pulled apart, the outcome is a fragile construction that will most certainly tear again.

The patient is more likely to sustain a tear while participating in a sport or engaging in a strenuous exercise.

Surgery, depending on the severity of the rupture, may be the most appropriate course of action because the tissue is still quite robust and resilient.

Should you sustain a tear in the center of your meniscus, your meniscus will have a lower chance of recovering fully.

Because there will be less vitamins and minerals available to repair the injury, the capacity of the meniscus to mend on its own will be impaired.

Stability is achieved by a partial rupture that does not extend all the way through your meniscus, whereas instability is achieved by a deeper rip that extends all the way through your meniscus.

It will be possible for the surgeon to enter your body and attempt to mend your meniscus so that it may heal on its own.

If you are above the age of 50, surgery may accomplish little more than delay the healing process.

Inflammation of the synovial joints, cartilage loss, subchondral bone alterations, synovial inflammation, and meniscal degeneration are all symptoms of osteoarthritis.

A total of about 250 million people throughout the world are affected by this illness.

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Osteoarthritis is regarded to be a progressive, degenerative illness, and as such, treatment is mainly symptomatic.

Intraarticular therapy involve the administration of steroids and anesthetics.

Finally, after all other options have been exhausted, knee replacement becomes the only option remaining.

Typically, it manifests in people older than 50 years of age and is associated with morning stiffness of the knee that lasts for more than 30 minutes and is accompanied by edema, mobility restriction, and joint cracking, among other symptoms.

The Use of Stem Cells for Knee Pain Stem cell treatment for knee pain has emerged as a viable alternative to surgery because of its less intrusive nature and faster recovery times following the operation.

There are two ways to administer this therapy: intraarticular injections, which take less time and are less painful, as well as lowering the risk of infection and speeding up the healing period.

This necessitates the use of an operating room and anesthesia, as well as a prolonged recuperation period.

Some chondrogenic factors have been discovered to be secreted by cells.

As a side result of these actions, mesenchymal stem cells secrete cytokines that activate your own chondrocytes, which aids in the healing of localized tissue damage.

The time required for the process varies depending on the number of joints that need to be evaluated, but you can expect to be in the procedure room for roughly 30 to 40 minutes total.

NSAIDS and steroids should be avoided at all costs since they have the potential to interfere with cell function.

It is recommended that you relax for the first few days and then start doing modest exercise, avoiding activities that cause you too much discomfort in the beginning.

According to research, the effects of the therapy can endure for up to 2 years, and some patients have reported positive results up to 5 years after being treated.

According to your circumstances, physical therapy is an excellent first treatment option.

There have been studies conducted in which individuals have completed their therapy and have reported that they are nearly pain free.

It is unlikely that this would entirely cure your meniscus, but it may be an useful therapy choice depending on your lifestyle and treatment objectives.

Cellular Regenerative Therapy (CRT) A large number of studies have been undertaken and are now being conducted to determine whether or not this is a viable therapy option.

The meniscus is always attempting to mend itself, and a stem cell injection might provide your meniscus with the extra boost it needs to complete its healing.

Both treatment techniques require a lengthy period of recuperation, ranging from weeks to months.

You must consult with a medical specialist in order to acquire a thorough examination of your knee problem. Discuss your prospective treatment choices with your doctor, and be open to any and all possibilities. Depending on your situation, surgery may not even be necessary in your instance.

Meniscus Tear Treatment Without Surgery

It is the meniscus that provides cushioning between the thigh and shinbones at the joint of the knee. A meniscus tear often happens when the knee is twisted while your weight is bearing down on it, and it is a highly prevalent sort of sports injury for basketball and football players, particularly in the knee. In certain circumstances, meniscus tears can be repaired without the need for surgical intervention. However, the most accurate approach to determine whether or not your injury can be healed without surgery is to undergo a thorough diagnostic procedure.

1.Determining your level of pain

It is important to evaluate the level of discomfort you are feeling as soon as possible throughout the diagnostic process. During this phase, the doctor will normally ask you a series of questions about your health. For example, they can inquire as to what you were doing at the time of the accident. The doctor may also inquire as to whether or not particular motions cause additional discomfort, or whether or not you have pain while your knee is resting. Your doctor may also move your knee in certain ways, and they will likely ask you to rate the level of discomfort you feel as a result of this movement from low to high.

2.Checking range of motion

The amount of movement you have in your joints in different directions is known as range of motion, and your doctor will most likely want to assess the range of motion in your knee following a meniscus rupture. Doctors can use their hands to gently move the knee to assess your range of motion, and these motions will be similar to the way your knee would typically move. If you experience any discomfort during any of the motions, you should contact your doctor right once. The lesser the extent to which a meniscus tear limits your range of motion, the smaller the tear is most likely to be.

3.Knee imaging

Knee imaging is another examination stage that can assist in determining whether or not your meniscus tear can be addressed without surgery. Imaging is a critical stage in this procedure because it allows the doctor to see exactly where the tear is located in the patient’s body. The location of the tear is critical since injuries on the outer part of the meniscus are less likely to necessitate surgical intervention. Tears in the inner meniscus, on the other hand, are unlikely to heal on their own and are often treated surgically.

Using an X-ray machine or a magnetic resonance imaging (MRI) scanner to take a picture of your knee, your doctor will be able to assess whether or not the meniscus has been torn and where the tear is located.

Torn meniscus treatment without surgery can be done at Advent Physical Therapy

Whether or not surgery is recommended for your meniscus tear, you may still be able to benefit from physical therapy after your appointment. When it comes to knee injuries, we at Advent Physical Therapy are ready to assist you in obtaining the care you require. Our therapy regimens are tailored to the specific needs of each individual patient, allowing us to ensure that you recover in the shortest amount of time feasible. It is possible that some of the tactics employed in your plan will be included here.

  • Kinesiology taping, manual therapy, dry needling, and balance training are some of the options.

You’ve made the decision to seek our assistance with your torn meniscus. Are you ready to move forward? For additional information or to organize an initial consultation, please contact our staff right now.

Meniscus Tear Recovery Time Without Surgery

Knee discomfort can be caused by a variety of different tissues, including cartilage, ligaments, and the meniscal ligament. What exactly is a meniscal tear? How long does it take to heal from a meniscus tear without surgery? Let’s get started.

What is a Knee Meniscus?

The meniscus is a piece of fibrocartilage that forms a figure-eight shape between your thigh and shin bones and serves as a shock absorber. Each knee has two menisci, one on the inside of the knee (medial) and one on the outside of the knee (lateral) (lateral). Meniscus AnatomyThe meniscus is classified into three zones based on its anatomical structure (1). The red zone refers to the outer third of the meniscus and is characterized by a high concentration of blood vessels. The white zone refers to the meniscus’s inner two-thirds, or the inner two-thirds of the meniscus.

The red-white zone is a layer that exists between the red and white zones of the spectrum.

Because of the inadequate blood flow to the white zone, tears in the white zone are often more difficult to heal.

Types of Meniscus Injuries

It is customary for meniscus tears to be defined and classed in terms of their form (2). For instance, horizontal, vertical, oblique, and longitudinal rips are all possible. Tears can be of varying thicknesses, from a few millimeters to many inches. Meniscus Tears are treated surgically. The most frequent type of meniscus surgery is a partial meniscectomy, which involves removing the degenerative, torn, or damaged piece of the meniscus and replacing it with a new one. In recent years, there has been some debate over the surgical procedure’s effectiveness.

  • According to a research conducted in 2013, meniscus surgery is no more effective than physical therapy (3). The results of meniscus surgery were no better than those of phony (sham) surgery (4). Meniscus surgery was shown to be no more effective than a placebo in treating individuals with locking symptoms caused by a meniscus tear (5). Meniscus surgery was shown to be no more effective than nonoperative therapy in all but one of the eight recent randomized studies (6)
  • Meniscus surgery increases the risk of developing early-onset arthritis in the joint (7). Patients who have a meniscectomy are 2 1/2 times more likely than those who have physical therapy to have a knee replacement at 5 years compared to those who have PT (8).

The Importance of a Meniscus Tear

It is past time to reevaluate the significance of meniscus tears in the body. Is it possible to for meniscus tears to hurt? Meniscus tears are quite prevalent in people who do not have any symptoms of knee discomfort, according to research (9). The appearance of a meniscus tear on an MRI scan alone does not rule out the possibility that it is the source of the discomfort. When evaluating the meniscus and identifying whether or not it is a source of knee pain, a detailed history, thorough physical examination, analysis of MRI images, and diagnostic ultrasonography with dynamic stress are all important factors in the diagnosis.

Did your doctor do any of these procedures? Please see the video below for a more in-depth explanation of meniscus tears seen on MRI.

Meniscus Tear Recovery Time Without Surgery

As long as there is no evidence of a meniscus tear that is clinically significant and does not occur in the red zone, the tear will most likely heal within 3-6 months due to the abundant blood supply. Meniscus tears are the most common cause of knee discomfort, and physical therapy is the main line of treatment. (10). In addition to being no better than physical therapy or a placebo, surgical removal of the meniscus increases the risk of early arthritis and the ultimate requirement for a knee replacement.

  1. A total of 57 patients who received partial meniscectomies for traumatic or degenerative tears were followed for a period ranging from 5 to 12 years after the procedure.
  2. It was a stunning discovery that 63 percent of individuals who underwent knee meniscus surgery developed knee arthritis within an average of 8 years following the procedure.
  3. Is there an other therapy option?
  4. We have been treating meniscus tears at the Centeno Schultz Clinic for the past 14 years, using both platelets and bone marrow stem cells.
  5. The ability of bone marrow stem cells to regenerate a torn meniscus in a time-dependent way has been proven (13).
  6. This is not a surgery that can be performed by your orthopedic surgeon, chiropractor, or physician’s assistant.
  7. The meniscus in the knee is crucial to the proper function of the knee.

It has been discovered that a partial meniscectomy, in which part of the damaged or torn meniscus is surgically removed, does not perform any better than physical therapy or a placebo, and that it puts patients at risk for early-onset arthritis and a greater possibility of having a knee replacement.


Want to Get Back to What You Love, Without Surgery and Medication?

1 Vasudevan P, Vadodaria K, Kulkarni A, Santhini E, Kulkarni A, Kulkarni A, Kulkarni A, Kulkarni A, Vasudevan P The materials and structures utilized in meniscus repair and regeneration are reviewed in this article. Biomedicine (Taipei) 2019;9(1):2. doi:10.1051/bmdcn/20190901022. Biomedicine (Taipei) 2019;9(1):2. Andreisek G., Bolog NV, Bolog NV Reporting meniscal rips in the knee: technical considerations, common errors, and how to prevent them. 2016;7(3):385-398. doi:10.1007/s13244-016-0472-y3.

Katz, J.N., Brophy, R.H., Chaisson, C.E., and colleagues In the case of a meniscal tear with osteoarthritis, surgery is preferred over physical therapy.


A study conducted by the Finnish Degenerative Meniscal Lesion Study (FIDELITY) Group found that meniscal degeneration is associated with a higher risk of amputation than was previously thought.

In the case of a degenerative meniscal tear, arthroscopic partial meniscectomy is preferred to sham surgery.

2013 Dec 26;369(26):2515-24.

Published online December 26, 2013.

Sihvonen, M.

Malmivaara, Itälä, A.

Nurmi, J.


N Engl J Med.



Beaufils and N.

Meniscal tears caused by trauma and degenerative meniscal lesions are managed differently.



Collins JE; MeTeOR Investigators; Katz JN; Shrestha S; Losina E; Jones MH; Marx RG; Mandl LA; Mandl LA; Levy BA; MacFarlane LA; Spindler KP; Silva GS Meniscal tears in people over the age of 45 were studied to see how they would do five years later, both surgically and non-surgically.

Risberg, M.A.

Degenerative meniscus tears should be addressed as if they were wrinkles on the face of time—and should be treated as such.

Tenth author: Chirichella PS; second author: Jow SM; third author: Iacono S; fourth author: Wey HE; fourth author: Malanga GA.



Short-Term Outcomes of Percutaneous Trephination with a Platelet-Rich Plasma Intrameniscal Injection for the Repair of Degenerative Meniscal Lesions.

Journal of Orthopaedic and Sports Physical Therapy. a Prospective, double-blind, randomized study with a placebo control in a parallel-group design 2019;20(4):E856. International Journal of Molecule Science. 2019;20(4):E856. DOI:10.3390/ijms20040856 Recovery Time After a Meniscus Tear

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