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Your care guide's focus is on practical strategies to reduce pain, improve function, and promote joint recovery. 



This care guide and related information is educational in nature. Always consult with a medical professional prior to initiating new exercises or trying a new product, drug, or supplement.


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First you need to understand your main objective: Reducing strain on the meniscus. This will allow inflammation to settle down and healing to begin.

With that in mind, minimize activities that exacerbate your pain. Don't worry, this isn't forever, just long enough to give the joint a rest. Even a few days of good rest can go a long way to jump start your recovery.

Research has clearly shown that movement is critical to joint health and recovery. The key is listening to your body. The movement must be at the right intensity to promote healing, but without exacerbating the issue.

Remain mobile. Start a conservative meniscus exercise program (yours is at the bottom of this page.) If something causes more pain, back off.

Also avoid long periods of sitting, as this will tighten up the knee and make movement more painful.

Once the pain settles you can slowly return to your previous activities. If this isn't happening quickly enough, it's another indication you should consult a clinician.

PHASE 1 | DAY 1-3

Goal: 25% Reduction in Pain

This phase is to jump start your recovery. Perform your exercise program 4 times per day. Twice in the morning, and twice in the afternoon. We want a noticeable improvement in pain levels by day 3. We know this can be difficult with busy schedules, but it's for a short time and necessary to promote a successful recovery.

DAY 3: If the pain worsens consider consulting a clinician. Otherwise, proceed to Phase 2.

PHASE 2 | DAY 4-7

Goal: 50% Reduction in Pain

This phase is about maintaining the momentum from Phase 1. Reduce your exercise frequency to 3 times per day. Keep at least one session in the morning or afternoon. The exercises should start to feel easier and automatic.

DAY 7: You should see significant relief by the end of this phase. If not, consider consulting a clinician or trying an option from the joint tools section (meds, e-stim etc.)

PHASE 3 | DAY 7-14

Goal: 75% Reduction in Pain

This phase is about consistency and slowly resuming normal activities. Perform your exercises 2 times per day. Perform one session of either walking or athletic activities (running, cycling etc) at 25-50% normal intensity. Let pain be your guide, if it hurts, back off!

DAY 14: You should feel markedly better and confidently on the path to recovery.

PHASE 4 | DAY 14-30

Goal: 95% Reduction in Pain

This phase is about transitioning to a maintenance program and finalizing your recovery. Reduce your exercise frequency to once per day. Keep building on your functional and athletic activity levels. You can begin to push your knee a little harder each day, but once again, let your body be your guide. Congratulations on your self-driven recovery!

If you require additional guidance or help returning to full athletic levels, we recommend going directly to a physical therapist. Access options have exploded in recent years with therapists who come to your home or virtually.


If you have thoughts on how we can improve Physiobot, please let us know!


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Let's be clear - therapeutic exercise and activity modification are your best bet. But everyone asks us about these joint tools and "if they work." To be honest, it's a tricky question. Results vary significantly person-to-person, and supporting evidence varies product-to-product. 


So we did a full clinical review on each product-class, and prioritized based on current strength of evidence. We were surprised by some of the findings.



Clinical Evidence: Good(+)

Percussive massage devices use rapid, repetitive strokes to target deep muscle tissue. Evidence shows support for both pain reduction and improved flexibility.

Massage Gun Evidence & Review


Clinical Evidence: Strong

Evidence suggests ice can be useful immediately after a meniscus injury or flare up. Heat tends to be best for muscle soreness.


Clinical Evidence: Strong

Our literature review indicates a combination of NSAID topical cream and oral acetaminophen is a reasonable first strategy to consider. 

Knee Meds Evidence & Review


Clinical Evidence: Fair(+)

The right knee brace can add support, reduce pain, and help you remain active. Take care to match the type of brace with your specific knee issue.

Knee Brace Evidence & Review


Clinical Evidence: Fair

E-stim units are a drug-free, pain relief option. New models allow for easy home use. AMP technology may reduce the risk of developing tolerance.

E-Stim Evidence & Review

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Joint Care. On Your Terms.

Care Access

Knee care is often severely delayed due to the barriers of time, travel, and cost. These delays can have life-long consequences on recovery - also known as a lot of unnecessary pain. To overcome this challenge, new options have become available that bring evidence-based care to you. No prescription required.


Confirm your condition, review exercises, and get hands-on care. An expert Physical Therapist will evaluate your back in person, at home or work. Insurance accepted. Same cost as in a clinic, no prescription required. We love this. Learn More


The next generation of joint care is here. Built for ease of use and accessibility. Access to a licensed physical therapist on your phone or laptop. Motion-sensing technology. Covered through insurance or employer benefits. We review your options. Learn More

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Selected based on your condition match and care profile


Hold for 45-60 seconds

1-2 repetitions per session

Perform on each side


10-15 repetitions per set

1 set per session

Perform on each side

 - Consult with a physician prior to trying new exercises -

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Quadriceps Stretch

The quadriceps are located on the front of your thigh. When tight they add strain to the knee join.

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Hamstrings Stretch

The quadriceps are located on the front of your thigh. When tight they add strain to the knee join.

Want to save your guide for later?  Tap below. 

Short Arc Quads

This exercise targets the end range of knee extension strength. This range often weakens with knee irritation.

Quad Strength

The quadriceps are key for knee stability with walking and running. When weak, pain and instability occur.

Gluteus Medius

This muscle is located on the outer hip. Research shows strengthening the gluteus medius is key to reducing knee pain.

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