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Physiobot® does not offer medical advice, diagnosis or treatment. Physiobot is not a replacement for a physical therapist or doctor. Please consult with your physical therapist or doctor if you have any questions about your symptoms and/or prior to initiating a new exercise program.

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TOP 5 EXERCISES FOR LATERAL MENISCUS PAIN

We are partnering with select gyms to keep our communities healthy, fit and pain-free. Enjoy.

#1

Quad/IT Band Stretch

The quadriceps and IT band are located on the front and outer thigh. When tight, they add strain on the outer knee joint, often leading to irritation and pain.

#2

Hamstrings Stretch

The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the knee joint as a whole, increasing meniscal pain and irritation.

Short arc quads

We're teaming up with the world's best gyms to kick joint pain's butt.

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#3

IT Band: Foam Roll

This exercise can be a bit uncomfortable, but VERY effective at improving IT Band mobility and reducing outer knee pain.

#4

Quadriceps Strength

The quadriceps are some of the most important functional muscles in the body. When weakened, instability and pain often occurs.

#5

Gluteus Medius

The gluteus medius is located on the outer hip. It may seem strange to target the outer hips for knee pain, but research shows strengthening this region is key to reducing meniscal torque, inflammation and pain.

BONUS

Knee Icing

Swelling can restrict knee range of motion, decrease strength and slow the healing process. Icing combined with rest and therapeutic exercises can jump start your recovery.

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