Hip/Knee
Meniscus Irritation (Non-Surgical / Mild)
Mild knee joint-line irritation that can ache with twisting, deep bending, or longer walks, without needing surgery right away.
- Joint-line ache
- Pain with twisting
- Stiffness after sitting
What patients often notice
- Joint-line ache
- Pain with twisting
- Stiffness after sitting
Home exercises
Tap a thumbnail to open the demo on YouTube. Move in a pain-free range unless your provider said otherwise.
Watch on YouTube01
Quad Set
- Sets
- 3
- Reps
- 8–10 holds
Watch on YouTube02
Heel Slides
- Sets
- 2
- Reps
- 10
Stay in a comfortable bend; do not force end range
Watch on YouTube03
Mini Squats (Pain-Free)
- Sets
- 2
- Reps
- 8–10