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@minhem659:

Minhemm 🍁
Minhemm 🍁
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Monday 28 September 2026 06:57:44 GMT
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🚨 Meniscus injury? Give this routine a try! The meniscus acts as one of your knee’s primary shock absorbers, so standing, squatting, lunging, and other weight-bearing movements place much greater forces through it. That doesn’t mean you should stop moving your knee after an injury. In the early stages of rehab, the goal is to restore safe, controlled movement while keeping loads appropriate for where your knee is in the healing process. One of the knee’s key movements is tibial rotation (rotation of the shin bone relative to the thigh). Working on this movement can help improve joint mobility, promote synovial fluid circulation (“joint lubrication”), and gradually reintroduce movement without exposing the meniscus to high compressive loads. In this video I demonstrate three exercises: ✅ Banded tibial rotations ✅ Bridge tibial rotations ✅ Blocked tibial rotations A few important points: 1. Work within a comfortable range of motion. 2. If a particular angle or position causes pain, avoid that range for now. 3. Progress gradually as your symptoms improve before moving into more demanding weight-bearing exercises. #kneepain #meniscus #kneeexercises #physiotherapy #fyp
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