Hey Jill! Great question. Knee cartilage heals by laying down scar tissue that is ~70-80% as strong as normal cartilage. We don't regenerate cartilage normally in our bodies, rather we heal it using scar tissue. Healing is best done with good nutrition AND optimal pressures inside the knee joint. We're NOT experts in nutrition, but we are experts in pressures inside knee joints. We know that fixing muscle imbalances in the hip & thigh is key to getting back normal pressures inside knee joints. This sets up the best HEALING environment for knee cartilage. I hope that clears it up for you :-)

@@epmanualphysicaltherapy thanks is muscle imbalance corrected with message. Wish I was in el Paso. Thanks for your advice

@@epmanualphysicaltherapy did you cure anyone?

@@viuvenitlalumina you have to cure yourself, dude

@@viuvenitlalumina We've helped many people get back to being healthy, active, and mobile. Check out our testimonials playlist: kzfaq.info/sun/PLJVIPiFvv1mawZkUL-AjoTamgXLcc_aeO

You are correct - cycling is much better than walking or running because the knee is constantly bending.

Not true.. this is very misleading. Running with proper form is not bad for your knees. People run with poor form, destroy the knees then blame running.

Maybe you're right my uncle is 73 and still ride bicycle... He has been cycling throughout his life. Same went with my father (May he RIP) who never ever complained knee pain in lifetime of bicycling. I on the contrary have been walking alot, and running on and off suffering from severe degenerative cartilage problems in knees at a very young age...

62 years old and 266 watts over an hour? damn man congrats

Zainab Khan Yeah brother there’s a lot of variables for sure. Hereditary is a big one

WOOOOHOOOOO!!!!! YESSSSS!!!! This is great news Jean!!!! We're soooo happy to hear that your walking easier and enjoying your life more now that your knees are feeling better. You're even doing squats!!! This is FANTASTIC news!!!

@@epmanualphysicaltherapy Whenever I get an injury, I get up, and move as soon as possible. Our bodies gave to move, and I've always eaten the gristle on meat, and I HEAL very fast for 76. It is amazing to see how our bodies HEAL. People who do physical therapy get better faster. Awesome.

Good for you wish you all the best

What is the acl? My friend has pain for years in his knee he says it’s his acl

​@@epmanualphysicaltherapyi had meniscus tear it cause small pain while running what to do its 8 months now

We are so sorry to hear about your experience with your doctor Stefanie :-( We are glad we were able to calm your fears and hope that we can help you find some relief! Here is a link to our arthritis playlist that may be able to help: “Knee Arthritis Pain Help” kzfaq.info/sun/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i We also have an outstanding knee arthritis recovery program that may be perfect for you as well. The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program

My knee is ate up. Maybe if I'd seen these then but it's gone. X-rays scare you to death. 😢

We're so happy to help PatriciaMarie100!!! We hope you get back to running ASAP!!!

Hey, Robert! We are so happy to hear you were able to rehabilitate your knee meniscus! 🙌🏼

Can you layout your workout regimen you did. How long did you do stationary bike per week and for how long each session? Also any special foot placement for leg extensions? Thanks

Over a two month period I attended a gym.The stationary bike was where I started. The first few days I started slow...15 mins. with very little resistance on the wheel.I did some walking afterwards.After about a few sessions I began adding some resistance to the wheel.I added some leg extensions to the bike work at week 2.Very light weight at first.Slowly increased weight and reps/sets over the following weeks.No special foot placement...toes up...everything strict to normal movement parameters.If I felt anything uncomfortable I would stop and walk it off.By week 3 I was adding more bike time...probably a half hour with light resistance on the wheel.By week 6 or so i added some half squats to the routine with the lightest bar in the gym.By week 8 I was up to about 45 minutes on the bike and 3 sets of 20 reps leg extensions(hamstring curls as well starting around week 6...on the leg machine).After 2 months I was mobile again.Pain free.The bike was a huge benefit overall.I still use a stationary,and conventional bike and try to stay fit.

@@robertlauzon3172 thanks for sharing ' that's what I will do....

I was in pain for 4 months with a meniscus tear. I bought a LifePro Vibration Plate (4D Rumblex) and after 3 days, using it 10 min in the Am and again in the PM, it was completely resolved. I was so shocked! By looking at another comment and the importance of lymphatic drainage which is what it promotes and getting blood flow to the area, I think I understand why it worked so well. Now I regularly use it for health or if I have aches, it helps so much.

Hey there, you are very welcome! We love to educate as many people as we can!

Thanks so much Jackychannel!

Thank you Alex! Glad you learned from our video! Cheers to natural healing!!!

there has been found great results with collagen type 1 and 3 and vit C, but the problem is to get the reactive produced collagen from body into the jointfluids, which is why physioterapy managed optimal is needed for this to happen. Im intaking 100 gr. collagen a day + 2 gr. vit c. so if you want, we can exchange experiences? I got chrunching knee from what I belive is over. My Protein sells good quality cheapest on the marked, about 10 - 15 dollars a kilo.

@@TheTwsa Sure, let's keep in touch, I also take some collagen and vitamin C and doing physio but I have not optimized the combination.... My damage is: Chondromalachia patella minor both knees and cartilage damage 1 spot 6x8mm=48mm2* on the right knee only. I am 43 years old and very athletic until 20 months when this ''started''. Obviously now I know it started way back as always I had very dominant quadriceps and was never given or incentivised to acquire the education to prevent this ((( until I had to learn the hard way....I am building now strength in the posterior trunk and doing all and I am hoping that it will lead to be able to do my sports again...

@@AlexLeon1978 I find, that it is really effective to learn how to let the power for forward propelling, walking etc. of body , to happen from the backside of body, glutes, hamstrings and calves as well as muscles under the foot; All these seems to be needed to structure and organise and are all neded to create enough stability and foundation for not involving front of thigh to engage more than absolutely nessesary. This way there will be little pressure on kneecap as well as this is the actual evolutionary correct way of moving, remember, the front of thigh is meant to move the leg forward when no power is on, lifting it forward and place foot for the next step to happen. Hamstrings cause they attach to both side of the knee on backsied of knee, helps great to steer the moves. We need some stimuli to get the fluid moving in the knee but not more pressure on it than it does not wear down further but instead build up.

@@TheTwsa ok, yes, I feel and have experienced every word you are saying! Driving my weight through my heels and keeping a neutral back. I am just very worried if I will ever be able to squat, jump and sprint again as I loved those and played big part in my Growth hormone and lean muscle physique...

WOOOOHOOOOOO!!!!!!! Great to hear Mr X!!! We hope you make it back to normal without surgery! Please update us on how you're doing.

@@epmanualphysicaltherapy I will do. How many months do you think i should do the exercises for. I went for a 1 hour walk today. Something I Haven't been able to do for over 5 months.

@@Timmytallstories How are you doing now my friend?

@@AleMunjas I ended up having a knee op last month. I couldn't stop my knee locking, even though the exercises really helped and I'm sure they will also help in the recovery, it was the locking the was my main issue. Which used to cause severe pain. I wouldn't have gone for an operation if my knee wasn't locking up, and just managed it with exercising.

@@Timmytallstories bro what was the dimension of your cartilage loss? Mine is 11mm.Please reply🙏

Can you explain what is the walking position with butt ?

Он наверное имел в виду ходить за действуя ягодичные мышцы. ​@@Siile

You're welcome Guillermo!!! Sorry to hear about the sharp pain in the back of your left knee :-( That sounds like it is more likely a tendon rather than a ligament. There are no ligaments that long in the knee. If it's a tendon, then you may have tendonitis. You'll have to treat the imbalance to help it. Overusing your hamstring tendons is a common side effect of having weak glute muscles. This is especially common in runners. This problem sounds perfect for our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice, and coaching from Dr. David. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health

That’s me. I’ve got advanced osteoarthritis in both knees. I’ve had a lateral release done on both knees but most of the damage was already done and it’s mostly bone on bone

Dr David can cartilage be regenerated in a 70+ woman whose cartilage in one knee is almost non existent and half damaged in the other knee. Would PRP or atem Cell therapy be useful to regenerate cartilage in a 70+ years woman? If not what exercises could I do to strength my muscles calf’s and thighs. I really do not want to do surgery at this age but the pain is terribel

I started taking glucosamine + msm + chondroitin tablets for my knee pain. Have to wait and see whether it helps.😢

Hey Gareth, sorry to hear about your meniscus tear a few months ago :-( Hopefully you can get back to normal, your chances are good! You should check out our knee meniscus playlist to learn more about what to do next. Here it is in case you need it: "Knee Meniscus Help" kzfaq.info/sun/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a

​@@epmanualphysicaltherapyi

Hey There Sonyacurti, Yes, having to get a second surgery is a signal that there is a muscle imbalance that is not being addressed. Here are some videos to help you. It is not your PTs fault, we are taught specific rehap principles in PT school. However, continuing our education and being fellowship trained will open the door to learning how to heal the problem not the symptoms and that is what we do at El Paso manual Physical therapy. We are here to help. “Top 5 Glute Muscle Exercises For Knee Pain” kzfaq.info/get/bejne/hL6Uds2Fl7fYenU.html “Top 6 Standing Glute Exercises To Help Knee Pain” kzfaq.info/get/bejne/oKpnfLVzy7CRnYE.html

King Whombat, we are so sorry to hear about your bicycle accident! We hope you can get some relief from our exercises and below is a link to an online program we offer that has more exercises as well! www.epmanualphysicaltherapy.com/28-day-knee-health-wellness-boost-program/

I am suffering from arthritis now On my knee Three months ago I left my job as A cater I don’t have much pain but I am struggling To walk I am leaping I am doing physio evxercises And my knee gets inflamed And I use ice What I am doing is it ok

@@ranipun8628 I have arthritis, got injection Durolane...last week... It's natural product, hope it works for me.. I have pain in my one knee from one week. Anyways, next doze is after six months.. I fell off at work and got it worse. Physio did nothing.. I do exercise.. Lying down on bed cycling , stretching, Stretching knees areas... Helps. Walking hurts a lot and I hope injections works for me. Aging is a factor too. Can't get up from a small chair anymore. Got accommodation at work..

@@ranipun8628new research forbids icing.. Only heat pad is good. My Physiotherapist used heat pads only.

It's my story 😢Please.are you well now after this exersise?

Hey Keith! So sorry to hear about your injury! You could be hurting a bit from years and years of working on your quads really hard, possibly feeding into a muscle imbalance. Nothing wrong with getting a stronger lowe half, of course! But it's important to have a good balance between your glutes and thigh muscles in order to stay healthy and pain-free! Being fit at 73 is incredible, though! So kuddos! Here are some exercises that you could benefit from applying: “Top 5 Glute Muscle Exercises For Knee Pain” kzfaq.info/get/bejne/hL6Uds2Fl7fYenU.html “Top 6 Standing Glute Exercises To Help Knee Pain” kzfaq.info/get/bejne/oKpnfLVzy7CRnYE.html “Top 3 Secret Ways To Slow Down And Even Stop Knee Arthritis Progression” kzfaq.info/get/bejne/mrGBhLCVnaiRqWg.html “5 Exercises For Fixing Pain From Flat Feet” studio.kzfaq.infoNQvyoxjJs4g/edit?c=UC3o1V72HPdJTvhvhYcKtnRA Best of luck! Please keep us posted, and feel free to reach out to us if you need us! All the best

Hey @MoorishBandit 👋! We are thrilled to hear that this video has been beneficial to you. It's okay that you weren't aware that having muscle imbalance from quad to glute ratio are often the root cause of knee pain you know now 😃. Thank you for supporting our channel 🙌

It’s not too strong It’s the muscles aren’t balanced Build up ur rear mxs n all will be good

Hey Jason, thanks so much for sharing your story! We're so happy that our videos have been of help for you. Our best guess is that the idea of a muscle imbalance is new to you. Most chronic knee pain is due to weak glutes. Make sure you learn about that from our channel to best help yourself. If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health

Kudos Dave! I fell & traumatised my right knee & hip simultaneously. I think I have a gluteal tear/s, AND a Medial Collateral Ligament sprain/TEAR trapping my sciatic nerve in upper glutes/piriformis tendon area. The combined knee & hip trauma is making exercising more complex. Where do I start? On my knee which clicks & pops with acute pain? Or on the acute pain caused by the glute tear trapping my sciatic nerve immediately I try to stand & walk ? Loving your videos! ❤

Thank you Erlani! Thank you for the kind words!

You're welcome Krishna Kumar!!!

Hey Jean! We're glad to hear that your knee is doing well!! Even wearing heels! Great work keeping up the glute & foot exercises. You might have sciatica if you feel pain in the piriformis area. Doing the glute exercises should help it (are you sure it's not muscle soreness from the glute exercises?). It's great to hear that you are staying consistent. Remember that cartilage takes many months to heal. You've got to keep going until you don't see things improving. And if you plateau in your improvement, then you need to find another way to challenge your glutes. It is possible to avoid surgery and feel fantastic! You might look into our 28 Day Knee Healthy & Wellness Program if you need more in-depth help with your knee progress. www.epmanualphysicaltherapy.com/knee-health

@@epmanualphysicaltherapy Thank you for the link...I rarely have pain...I was on a 6 ft ladder for hours...No pain! But the pain I had before was dreadful, and I have a high pain tolerance. So, I know that I'm healing well, just being careful with too quick movements in knee area. I'VE had sciatica years ago, so if I get a twinge in that area, I roll a bottle with my arch. And, yes. I AM ALL OVER THE GLUTES, DO THEM OFTEN. Glutes and ab work is what helped my back issues.

Is there a link for glute work I have small butt, so I know my glutes are small lol (I’m not buff either so my butts not all mx either!) Have had cartilage roughened/gone for 35 yrs (early 20s ☹️), back then PT was woowoo like chiro now. Never covered at all. I’m sure my glutes were bad then 🙄

Hi Nicole, It can get very scary. Many of us on the team have felt this way too and we work here! lol! It's not too late and doing a little something every day is good. Sometimes we put too much pressure on ourselves and it can feel overwhelming. We all need to be kinder to ourselves. We have a knee cartilage playlist you might helpful. You can access it here: “Knee Cartilage Help Playlist” kzfaq.info/sun/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p We'd love to hear how you are doing as you progress.🙌 Please take care!

@@epmanualphysicaltherapy I'm scared. I just had MRI results after 3 months of wrong diagnosis and contraindicated physio in NZ after hard fall on concrete floor on both knees. I have a small partial thickness fissure involving the central aspect of the lateral facet of the patella on the axial PD. It took me a while to understand what that means for the future. I was misdiagnosed with pseudo lock. I love your channel because as soon as I felt pain and grinding of kneecap on straightening my leg, I thought, this isn't right I might have a cartilage tear somewhere in this area. I discontinued the repetitions of contraindicated exercises because the pain increased. I'm depressed as wanted to get back into the dancing but I can't. Have bought some foam under knee stabilisers which give some comfort as both patellas weren't tracking properly because of the inflamed cartilage. I just kneeded to listen to you instead of going to physios who told me I had pseudo lock when there was a lot of evidence to me that I didn't. The first physio got me to do squats while one knee was still very swollen a week after the fall. Snap, crackle and pop and she still missed the signs. These are senior experienced physios. Usually after 6 sessions the physios say well if you're not better it's your fault and you must have complex regional pain syndrome.

Thank you Heygrams mcgugan!!!

Hey Dane! Spot on with the glutes and external rotators! Yes manipulation of the patella is a big deal, in fact we've got a video coming out this week or next showing how to mobilize your own patella. Here's our view on the VMO: "Does Strengthening The VMO Really Help Knee Pain?" kzfaq.info/get/bejne/q76jf7xjqtuZhIU.html

@@epmanualphysicaltherapy Okay so I watched it and I'm familiar with the idea of internal rotation of the femur causing lateral maltracking of the patella, hence the role of the glutes, and I've seen the studies that compared glute vs quad exercises for PFPS that showed superior outcomes for the glute exercises. What made me a believer in the VMO e-stim was actually trying it, and I think it's best used to increase the VMO activation in functional movements instead of just isolation. I do single leg squats on a slant board with the knee flexing from 0-30 deg with the electrodes on the VMO and activate it hard for each rep. I watch my form to make sure I don't have any knee valgus while going down or other weird alignment issues. I do about 30 reps like this. Depending on how hard I push the e-stim this gives me lots of muscle soreness in the VMO for the next couple days, and it's only sore in the VMO, not the lateral quad. What I've found is that when I contract my quad the VMO engages a lot stronger now. I'm not suggesting this is a substitute for the glute exercises but I think it's another tool to get the patella to behave. Something to try just as a test is to put the electrodes on the VMO and turn it on with the knee in full extension and quads relaxed. That will very noticeably pull the patella medial and get a good stretch in the lateral retinaculum. After that test it's hard to deny the role of the VMO. I dislocated my patella 20 years ago and while I never had any repeat dislocations I do have some early OA in my lateral trochlea so I try to do anything I can to get my patella to track more medial or at least reduce pressure on the lateral facet.

@@danebeck7900 l have cartilage damage in my knee cap what should l do to heal it

@@danebeck7900 hi Dane, thanks for your comments. Do you use commercial EMS equipment or you go to a specialist for your stimulation sessions? I mean are the exercises that one can do by his own at home? Thanks a lot

My friend you are young. Go doing exercices and eat good. Cartilage stop regen at 25 26 years old. But you must doing all for

Calcium & magnesium.

Hi, do you have any tips on how you healed your RA?

Hi it’ll be great help if you could tell how you healed RA and cataract?

how did you heal rheumatoid arthritis

You bet!

Great Igentenos!!! Please let us know how it goes trying this out. 😀

Thank you I don’t know why they got to spend almost 9 minutes with fillers why don’t they just get to the point

which food are inflammatory food. Please share.🙏

@@chaugg1 general junk food But I had the best results from keto/carnivore diet

how is your expeience now , 4 months later? Do you eat inflamatory grains and meat or non of these at all, and do you use loads of tumeric, black pepper etc.?

@@jonnyh9867 best results from keto, maybe due to higher gh levels or did you eat grains while on carb low inflamatory foods?

Hi Karen. I am very interested in your PDF.

I would like to know more, can you share? thanks

Can you share this info, please?

This sounds great. Can you share the pdf please?

I would love to know more!

Hi Archana, Thank you for your feedback.🧡 We will forward your message to Dr. David so that he can consider it for future content.

Hi ygoeb, Thank so much!

Hey Sanja! 👋 Thank you so much for your incredibly kind and enthusiastic comment. We are thrilled to hear that our videos have provided you with comprehensive and revelatory information on knee joint problems. It means a lot to us that you find our content valuable, especially considering your extensive search for answers over the past three years.🙌 We are truly sorry to hear about your experience with the unnecessary meniscus surgery and the subsequent challenges you faced. It is unfortunate when such procedures result in unexpected complications and prolonged pain. We know the frustration and the impact it has had on your life. Regarding our healing programs, we would be more than happy to assist you in finding the right one for your specific needs. The one that we would recommend would be the Knee Meniscus Recovery Program. The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems, and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program Thank you again for your kind words! We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!🧡

@@epmanualphysicaltherapy Thanks! You too, all the best! and thanks for your answer!

Thanks for sharing your recovery story Nikhil Shrigod!! Yes, it's possible to get back to pain free running after having knee cartilage damage.

But did you healed structuraly or mechanically? The only way to really to is to compare mri before and after

@@Caribe78 At the time of injury, I had following things in my MRI: Grade 4 Chondromalacia, sprain on acl and mild degeneration of meniscus. My pain levels went slowly down with time and now when I do activities like running, climbing stairs or jumping, I have no pain. Everything is going well so didn't do MRI again 🙂.

@@nikhilshrigod3355 it would be great to compare

That great! What all did you do for your cartilage repair?? I have Condromalacia and I have been told that cartilage will never repair .

Take moringa capsules. I’m 74 and it really helped my knee.

You’re welcome Josh! Welcome to the community! Here are some glute exercises to start with: “Top 5 Glute Muscle Exercises For Knee Pain” kzfaq.info/get/bejne/hL6Uds2Fl7fYenU.html

Hamstring is antagonist to quads Balance them

Hey @SakataSamig, thank you so much for sharing your story with us! You were feeding into a muscle imbalance during all these years, which did lead to your previous knee injury. We are happy to hear that you are feeling a lot better. But we advise you include glute exercises and double down on them! In order to keep a proper balance for your knee joint, there needs to be a fair ratio of strength between your glutes and your thigh muscles. Here is a video explaining this into more detail: “3 Reasons Why Strengthening Your Hamstring Makes Knee Pain Worse” kzfaq.info/get/bejne/oa1jZKWAlpuZcnU.html Hope this helps!

@@epmanualphysicaltherapy Thank you, will have a look.

Hey Navjot! Great question! If there is absolutely zero cartilage left, then it cannot heal. However, more commonly, the knee is just too compressed for the cartilage to replenish its nutrients. Cartilage is 65-80% water, so if it is constantly compressed, it will not be able to support the joint as well anymore. In most cases, there is still cartilage even in a bone-on-bone knee. Hope this helps!

Great question Martin! We have a playlist of videos for knee swelling and many of these videos focus on off-loading the joint. Here is a link if you would like to learn more: “Knee Swelling Help” kzfaq.info/sun/PLJVIPiFvv1mb17SwpI5eM0Uca2qvg7gsC

Hey Ann! Thank you! Hope it helps! 😊

Hey Meena! Sorry to hear about your knee cartilage wear and tear :-( Here's a playlist of our videos about help for knee cartilage problems: "Knee Cartilage Help" kzfaq.info/sun/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p

Thank you Doctor

Hey great question Esther! We've answered it in this video 👇 “Choosing The Best Knee Brace For You | A Physical Therapist’s Guide” kzfaq.info/get/bejne/nauRe82Wmb_Gep8.html

Hey Edd! So sorry you're having another meniscus flare, but we're glad you're getting relief and understanding from our videos! Thanks so much for sharing your story! We agree 100%, the more "normal" your exercise can be the better it is for you long-term.

@@epmanualphysicaltherapywill this work on my husband shoulder. He has bone to bone.

So Not covering the PT makes financial sense why? Ins is such a scam! Becuz the suffering ur enduring then AND now AGAIN Arghhhh

Hello Elaine! We are sorry to hear about your torn medial meniscus. There are other things you can do before recurring surgery, such as rehabilitation and fixing an underlying muscle imbalance. Here is a video that might help you: "Top 4 Causes Of Knee Meniscus Tears" kzfaq.info/get/bejne/qq56Zrh1zam7aGw.html Furthermore, we have a full playlist where we address this issue thoroughly. Check it out: “Knee Meniscus Help” kzfaq.info/sun/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a We hope this helps! Let us know if you have any other questions.

Thank you Roman!

You're welcome delta sira!!! Dr. David talks about supplements for cartilage in Habit #5 of this video. Below is the link to that chapter in the video: "10 Important Habits To Start When Trying To Avoid Knee Replacement Surgery" [habit 5] kzfaq.info/get/bejne/n7B7qJVyrp6nnX0.html Supplements alone rarely ever completely fix the problem. They must be combined with proper exercise and rest. Exercise should be focused on correcting muscle imbalances to de-pressurize the knee joint. Here's a playlist of videos that will teach you more: "Knee Meniscus Help" kzfaq.info/sun/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a