Exercises & Rehab after Meniscus Surgery: Strengthening & Stretches

pop and Brad the two mostly this

physical there is only today hi folks

I'm Bob Shrum physical therapist Brad

antique physical therapy we have the

most famous physical therapist on the

internet and I opinion of course this

today Brad we're going to talk about how

to rehab after meniscus surgery right

this is for Jim Jim absolutely just said

to my gym he just had a meniscus surgery

a rehabbing right now and we're going to

help him out how to follow through with

this and as we will help out anybody

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know more okay now this is a type of


typically you go in one day they do some

deep breathing the meniscus may be

tore or have a flap that's up on it one

way or another they just it's a simple

surgery now they braiding and cutting a

part of it away right exactly I mean it

all might have fold it over and it's

cause you know you know your knee to

lock up exactly just getting some of the

rough edges off to smooth it up and so

the rehab is not real complex it doesn't

need a lot of therapy often times but it

is important to get started on the right

channel you can do on your own exactly

the first couple three days this is

pretty simple it's the price the real

earthy rehab method right let's go

through this quickly Bob you don't have

to have one of these wedges but it helps

keep the slowing down and it's very

comfortable once you put both legs on

thereby that will help so you don't

irritate your back get a cold pack here

we got a nice one here but you know you

can make your own we've got some videos

on how to make your own for very well

rested ice compression elevation or a

vegan protect I'll protect okay I see

protect it in other words you may need

to use crutches possibly dependent now

once again all this depends on what your

surgeon gives four cautions

every surgery is a little bit different

so you need to follow what they say

first if they say weight-bearing as


range of motion as tolerated you can

follow everything right

here and as tolerated means if you get

sharp pains of it that's not tolerated

little pain little stretching pain

that's okay

you as good judgment don't overdo it yep

listen to your doctor exactly you said

they're all different they're all have

their different ideas right so if they

give those instructions as tolerated

here's how we're going to start now

later on in the program as you rehab

this and you need get sore because you

decided to overdo it you thought well

I'll see if it makes it through the pain

then you need to come back and do the

price again elevate left ice okay now

slap on to lay down again what's the

rate on one of the big things about

rehabbing a knee whether it's this

surgery an ACL surgery is we need to get

the quadriceps fired up right we need to

get those muscles working again because

it's so important for walking and so

what we're going to do can you grab the

blue we're going to use this have roller

here because it works really nice but

you can put anything under your knee

okay what I want you to think about

doing is squishing if you got a little

nerf ball under your knee that works

good see Bob is squishing down and he's

what are you thinking about and I like

to see the patella move upwards he's got

his pants on so we can't but we have a

pair of shorts on in the clinic that's

what I'm always looking for and then you

can see the quadricep muscles tightening

oh yeah look at those go ahead Bob oh

they're just Bulger oh okay now the

next thing if that starts working good

it's going to be hard to see but

let's go like this if you can put a ball

under your knee or something like this

now think about pushing down on that

there you go and lift it up you have a

short art quad we call that if we're two

sets of ten of these once you get the

squishing and the kneecap going up then

you can put the ball and you here do ten

of those a couple sets if you like to

even three sets of goofy and really good

feel really good bread yeah all right

now the next set weight-bearing as

tolerated so why don't we do some

exercises did you want to straight leg

raises or not this oh yeah we might hit

those all your thing

so just well bending this knee usually

did not involve leg I get the

opposite leg up like this it makes it

not easy on your back and the whole now

you're going to need to have a fair

amount of strength to get to this point

I mean you're going to have to have been

doing the the quad sets in a short arc

way before you can start lifting the leg

here and one thing you'll hear if you

hear terms saying a quad leg that means

when you do this that knee is unable

yeah fully straight that's a quad leg if

you lift up and you can't get a full

extension that's that's normal but the

whole deal is is to get away from the

quad leg then you know you got another

don't be looking like this yeah I'm

doing these get it out straight right so

okay alright job where we have Brad next


okay if you can weight bear you've got

some range of motion we're going to get

into some more range of motion right

after this but half squats so we're not

going to do flats weight out like this

is going to hurt it's going to be an

appropriate and just clear it up

so go behind a chair or a cupboard and

you're just going to gently squat and

we're not going down like this because

we're not working the back and the hips

we want to keep that good tall posture

and you go down as far as tolerated if

you get down to here and it starts

hurting a little sharp pain this is all

you're going to do for now but if you

get down a little farther right to here

and that's all the farther we're going

to go for right now within the first ten

days of surgery as long as it doesn't

create any unusual they've done Studies

on this Brad where you're really not

putting hardly any stress on the

meniscus when you only do a I think it's

I don't remember the duties less than 45

right and that's why we're exactly it's

a good point that's what about a half a

squad of four German you're not putting

any stress on a surgical site or you

know where you had debriding going on

such so exactly so the next thing here

why why don't you take this chair all

right is get the range of motion going

so if you want to stay up with the times

it's nice to get some a device like this

and it just happened that we invented

this too by the way right yeah and then

you lied it works really well you can

put a towel down on the floor and just

scrub the floor which works reasonably

well but on carpet it doesn't so this

device works well on anything and so I'm

showing the flat four

right so how did you start out okay go

ahead and you can see it works really

nice and you just the nice thing about

this this is looks a lot easier after a

knee meniscus surgery pulling it back

like this is not going to be so easy to

prolong days this looks easy because I

haven't had surgery right but we want to

get it to bed more if you can go this

fire that feels fine you may have to

slide the device in a little bit but you

want to get your foot under the chair

and you get some good bend or range of

motion on there again it's as tolerated

you can get in sharp pain you do not

want to do it that far yet wait till the

next day in the next day I'll get

probably a little bit every day if

you're having problems with that the

nice thing about this device the knee

Glide is you can put out an angle and go

downhill and actually makes a little bit

easier right yep and it changes the

resistance not easier rolling a ball

downhill exactly on the other hand when

you start getting stronger on the flag

you can do that for a couple minutes

you're pulling it under further

you simply exactly Bob good and I'm

going to do put it in the opposite

direction and you'll be amazed at what

this little incline will do now you're

working a lot of hamstrings hamstrings

and that's a critical muscle to

strengthen after any knee surgery so

work this and even the healthy knee you

do this for a couple minutes and you

feel those hamstrings working

surprisingly you do it is it is really

amazing so there you go Neal I told by

opt P they're the only people that sell

it yeah I'll put the link down below

once you gain your full range of motion

nice handle by the way absolutely it's a

beautiful device had ourselves on the

back you really did invent it this

patented huh okay let's go to the next

one once you get full range of motion

and Bob let me just demonstrate I'm

going to here this is the other nice

thing about I didn't want to mention

this early on you can go like this oh

sure and this is a one that a lot of

therapists and doctors will have you do

in bed right away this is a lot better

drag and your heel across the bed

that's exactly okay so but once you get

it up and you could pull your knee so

the Bob gets out of the way there like

this you can go up like this and you can

gently bring your knee a full range of

motion is this assuming it was that way

before surgery but you're not going to

grab your knee and pull like this right

or anytime unless it's pain free you can

gently bring it up gently bring bring it

here and that would be full range of

motion like your opposite leg assuming

this is a healthy knee and again make

sure you can go fully straight so fully

straight full flexion we got full range

of motion where you're going to do a hip

abduction and adduction on the bed right

away sure that's a good idea so now we

can start some strengthening some of the

other muscles some of the other muscles

that are on the side and on the inside

of the knee right so so you know we're

working on the hip now because even

though it's a knee injury the hip

abductors almost always get weakened and

it causes a limp and you have the IT

band going across the knee so you

exactly getting some strength yep a good

good point so the hip abductors connect

to the IT band which goes to the

opposite knee and there's a lateral

support so when you do this make sure

your toe is here not like this the body

naturally wants to do this because it's

easier and like anything we go for the

easiest route kind of like water as it

flows down this down the hill it takes

you easiest route stop doing it the

wrong way yeah thank you Wow see ya

therapy because I did not does enough

and then you want to get the adductor

you have to turn on this side get this

leg out of the way and you're lifting up

like that yeah this one is kind of an

awkward posture and a good one to do you

could tell by my grunting it's not easy

alright and now this is a nice one to do

important particularly to get your legs

started for going up and down steps is

you can go up you can have a stool like

this I think they want a little tap you

can go right to a step and if there's a

handrail right there you can hold on to

it for balance and line up everything

and go straight up and straight

this is the knee that had operated right

so this is my surgical knee and this is

going to happen you know more than 10 a

couple weeks after surgery more than

likely and up and down and I want to see

if Bob you want to hold that there okay

do not let your knee go past this line

okay so leave this line is lined up at

the front of his foot yep so you don't

want the need to go past the line I'm

doing these think about hanging a plumb

bob down there Jim were like that and

that's when we are down here with all it

with the wall squats - exactly exactly

ten you sure so okay and you do about

ten of those you probably won't be able

to do ten right away especially if you

use good posture like I was doing you

want to do some ball yeah let's do let's

finish up with the ball on the wall hey

if you have a slippery wall like a

Bardis door yeah you can go on that and

just slide up and down the door pain try

to not let the knee pass the foot no

good that's going to really cause that

knee problem okay see how that catches

on the wall and it doesn't work well I'm

not desirable fall on the wall works

great yeah take the ball put it on the

wall so it is the ball wall squats bring

your feet out a little bit make sure

your feet grip to the floor so you don't

slip off on your bottom side good

posture down not further than horizontal

line and at all but you can do shallow

ones on this right why don't you throw

me that cane Bob because it's a really

nice way to start it if you got a piece

of furniture a cane like this makes a

big difference so you have something to

balance with if you're not used to it

and you can push up with it makes a big

difference on this so if this is my sore

knee no pain remember go down if your

start to get pain that's far enough and

you sue half on her half squats as you

get further and further along don't go

this far down ever right that's no good

Plus don't need to right right

won't you show hamstring strengthening

that tuber oh good idea seeing how we're

on a roll and we have the ball got the

ball I think you really

should do these yeah because this is

more advanced hamstring this is the next

step up from the knee Glide with the

ball you're laying on the floor carpeted

floor and you're going to lift up your

butt a little bit and roll it in and you

will feel the hamstring where it could

start with the butt down even yeah but

if yeah you could do it just push your

heels into the ball yep this is actually

a good range of motion as well

look at that money yeah yeah the ball is

a wonderful tool as well

dancing cheer by the way I'm Andy the

media how it's bending I like pointing

at things

Oh in there nice pointer pal be careful

with it though I gotta tell ya then go

to any of my safety glasses we're going

to go to one oh yeah oh yeah this is it

once you get to these and it's easy and

you should feeling kind of cocky then

lift up one leg and then try it out and

see what you can bring across over to

start all right be quite as hard yeah I

do it this way I thought I'd go right to

the hard stuff

but yeah it's a good point Bob this is

not as hard as you could hear the

grunting every good time all right

well with that grunting I think we'll

bring this to an end a whole thanks

every for watching and please subscribe

it there you go