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

Physiobot requires no account. As such, you need to save your guide now via email, or lose future access.



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.



Clinical Evidence: Strong
First you need to understand your main objective: Reducing strain on the medial meniscus. This will allow inflammation to settle down and healing to begin. TAKE IT EASY 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. BUT KEEP MOVING 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. PRACTICAL TIPS Remain mobile. Start a conservative medial 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. BACK IN ACTION 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.


Clinical Evidence: Strong

Begin a targeted medial meniscus exercise program. For best results, make sure you address both strength and flexibility. We have given you a head start with an exercise program at the bottom of this care guide. Perform your exercises at least two times a day when possible. You can cycle down as the pain diminishes. Our goal is developing a simple set of exercises you can turn to whenever medial meniscal pain occurs.


Clinical Evidence: Strong

Evidence suggests ice can be useful immediately after a medial 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. Learn More


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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.


Still, our users want answers, 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: 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 Braces 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


A conservative strategy of exercise and activity modification should lead to noticeable improvement within a few days. Other interventions, such as heat therapy, bracing, massage etc. can sometimes provide more immediate relief. This will be highly variable between individuals. Once again, if you have any doubts, questions, or concerns about your condition, we highly recommend speaking with a joint specialist.
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(When You Just Need More)


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 hamstrings are located on the back of your knee(s). Tight hamstrings place strain on the knee joint.

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Adductor Stretch

Tight adductors (inner thigh muscles) can add pressure to the medial meniscus.

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