3 Exercises to AVOID with a Meniscus Tear

Summary

Physiotherapist Will Harlow from HD Physio in Farnam explains which exercises to avoid if you have a meniscus tear in your knee. He details the anatomy and function of the meniscus, common symptoms of tears, and why certain exercises can aggravate the condition. Harlow specifically advises against inner range quads, deep squats, and lateral lunges, as these movements can worsen the injury. Instead, he suggests alternative exercises and emphasizes consulting a healthcare provider. The video aims to help viewers manage their knee pain more effectively.

Takeaways

• 🏥 The video is a guide for individuals with meniscus tears in the knee, advising against certain exercises that could worsen the condition.
• 👨‍⚕️ Presented by Will Harlow, an over 50s specialist physiotherapist from HD physio, who aims to inform viewers about exercises to avoid for meniscus recovery.
• 🔔 The call to action includes liking, subscribing, and sharing the video with others who might be dealing with similar knee issues.
• 🧩 The meniscus is a fibrocartilage layer in the knee that acts as a shock absorber, preventing wear and tear on the joint.
• 📉 As people age, the meniscus can become more brittle and prone to tears, which can be painful and lead to various symptoms like joint pain and locking.
• 🕵️‍♂️ Meniscus tears are common and can be aggravated by certain movements, including full extension, deep flexion, and twisting of the knee.
• ❌ Three exercises are highlighted as potentially harmful for those with meniscus tears: inner range quads, deep squats, and lateral lunges.
• 🚫 Inner range quads exercise can be problematic due to the enforced straightening of the knee, which may pinch the meniscus.
• 🙅‍♂️ Deep squats are discouraged because the deep bending position can pinch the meniscus tear, especially if it's still acute or painful.
• 🏋️‍♀️ Instead of deep squats, mini squats are suggested as a safer alternative to strengthen the quads and glutes without aggravating the meniscus.
• 🚶‍♂️ Lateral lunges should be avoided as they involve twisting movements that can stress and irritate a meniscus tear.
• ⚠️ The video emphasizes the importance of re-evaluating prescribed exercises if a meniscus tear is not improving, and consulting with a healthcare provider.

Q & A

What is a meniscus tear and why should you avoid certain exercises if you have one?

A meniscus tear is a common knee injury where the meniscus, a layer of fibrocartilage that acts as a shock absorber, becomes damaged. Certain exercises can worsen the tear by causing additional stress or pinching the meniscus, leading to more pain and delaying recovery.

Who is Will Harlow and what is his area of expertise?

Will Harlow is an over 50s specialist physiotherapist at HD Physio in Farnam. He specializes in helping individuals over the age of 50 with various physical conditions, including meniscus tears.

What are the symptoms of a meniscus tear according to the video?

Symptoms of a meniscus tear include pain along the joint margins, pain when twisting the knee, a feeling of catching or locking in the knee, and a sensation of the knee giving way.

Why do meniscus tears take a long time to heal?

Meniscus tears can take a long time to heal because they often require conservative treatment and the meniscus has a limited blood supply, which slows down the healing process. Additionally, tears can be easily aggravated by incorrect movements or exercises.

What are the three major movements that can aggravate a meniscus tear?

The three major movements that can aggravate a meniscus tear are full extension of the knee joint, maximum flexion or deep bending of the knee, and twisting movements, especially when the foot is on the floor.

Why should you avoid the 'inner range quads' exercise if you have a meniscus tear?

The 'inner range quads' exercise involves forcing the knee straight, which can pinch the meniscus if there is a tear, potentially worsening the injury.

What is an alternative to deep squats for strengthening the quads without aggravating a meniscus tear?

Instead of deep squats, which can be harmful for a meniscus tear, mini squats are recommended. They involve bending the knees only to about 70 degrees, which is less likely to pinch the meniscus.

Why should lateral lunges be avoided when recovering from a meniscus tear?

Lateral lunges involve side-to-side movement and rotation, which can put stress on the meniscus and aggravate a tear. This is especially true if the exercise involves stretching the adductors or performing a strengthening lunge.

What is the importance of consulting with a healthcare provider before changing your exercise routine if you have a meniscus tear?

Consulting with a healthcare provider is crucial to ensure that the exercises you are doing are appropriate for your specific condition and do not aggravate your meniscus tear. They can provide personalized guidance and alternative exercises that are safe and effective.

What is the book 'Thriving Beyond 50' and how can it help someone with a meniscus tear?

'Thriving Beyond 50' is a book by Will Harlow that provides advice on various physical conditions, including knee and meniscus injuries. It can help individuals over 50 understand how to manage and recover from such injuries effectively.