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written by Matthew Henderson, Physical Therapist


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


With that in mind, minimize activities that exacerbate your pain (running, squats etc.) 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 toward promoting recovery.

If you notice swelling, go with ice instead of hot packs (instructions on exercise link below.)


Also begin a targeted meniscal exercise program. For best results, make sure you address both strength and flexibility. Luckily you don't have to figure out which exercises to perform, our PT's have done it for you! Just select the exercise option below.


Try to do your exercises a few times a day. You can cycle down as the pain diminishes.

These strategies should lead to noticeable improvement within a few days. 

Once the pain eases, slowly return to your normal activities. Let pain be your guide. If it hurts, back off!


Check back in and I'll connect you with a licensed physical therapist in your area.


Always look on the bright side - you've got knees! Physiobot can only dream. ;)  #knees4physiobot


-- Check with your doctor or local physical therapist prior to initiating a new exercise program --

Did you know you can go straight to your local PT, no referral needed? Yep.

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Quadriceps Stretch

The quadriceps are located on the front of your thigh. When tight they add strain to the knee joint, particularly the meniscus and kneecap.


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


Short Arc Quads

This exercise targets the end range of knee extension strength. This range often weakens following a knee injury, leading to knee buckling and pain.


Quadriceps Strength

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


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 pain.

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Physiobot is a product of Physiobot Inc

© 2019 by Physiobot Inc.

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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