August 2, 2019 Knee Pain

meniscus tear exercises

After a meniscus tear, it is critical to engage in the best exercise routines. The road to recovery consists of meniscus tear exercises that are suitable for your particular situation and helps you to regain full activity of your knee.

What type of exercises are helpful for your condition? This post provides information about various meniscus tear exercises that improve the overall function of the knee joint.

Let’s take a look at some of these recommended techniques.

1. Straight Leg Meniscus Tear Exercises

Research shows that hip strength affects the position of the knee. If you have weak hips, your knee will not be properly aligned. Therefore, it is necessary to incorporate a range of hip strengthening exercises.

One of these is a straight leg raise. Straight leg raises improve the strength of the hips, which is also beneficial for the knees. This exercise is performed in various positions and helps a patient to fully recover.

2. Quad Sets

Working the quad sets is a technique that is carried out slowly and carefully.

Quad sets help to build and retain strength in the muscles. Following a meniscus tear or injury, this is a common technique utilized by physical therapists. It improves the function of the quadricep muscles and can be performed several times throughout the day.

3. Lunges

A torn meniscus is a painful injury, but it is also treatable with specialized exercises.

Lunges are a beneficial form of exercise that improves the quads, hamstrings, and glutes. This is an effective technique that works various muscle groups. Regular lunge exercises consist of 2 sets of 10 repetitions.

4. Bicycling

Riding a stationary bike is another popular technique to help heal a torn meniscus. Regular bicycling improves the range of motion of the knees, it increases muscular endurance in the legs, and it also reduces stress and strain in the knees.

Rehabilitation guidelines from your doctor will help you learn how much riding you need to perform. A bike-riding regimen should be tailored for your particular knee injury. In general, patients are usually recommended to ride for at least 30 minutes several times during the week.

5. Engage in Stretching Exercises

Following an injury, stretching exercises are a critical part of a rehabilitation program. These exercises improve the range of motion at a joint as well as increasing the flexibility of soft tissues. Some of these involve hamstring stretches and calf stretches.

Active Exercise Programs Restore Strength and Mobility to the Knees

Only your doctor can prescribe the right meniscus tear exercises that are beneficial and safe for your condition.

Increasing strength and flexibility in the knee and legs are important factors that prevent future knee degeneration. By working with a doctor, you will have a better understanding of the type of meniscus tear exercises to avoid and following exercises that lead to the healing of your knee.

For more information about knee pain treatments and exercise techniques tailored for your needs, contact us to discuss your condition.


July 18, 2019 Knee Pain

A meniscus tear is a common knee injury and people are more susceptible to a tear as they age. The meniscus is a rubbery, tough cartilage that acts as a shock absorber when pressure or weight is placed on the knee joint. It also keeps the bones of the knee from grinding together when they move.

Many people mistakingly believe that surgery is the only option for treating a torn meniscus, but there are actually multiple treatment options available.

Our patients often ask us, when discussing non-surgical treatment, “What is the meniscus tear recovery time without surgery?” and, “Will my tear be able to heal without surgical intervention?”

The bottom line is, every situation is unique. The length of recovery will depend on several factors:

The Location of the Tear

Though meniscus tissue can usually bounce back quicker among younger patients, location plays a bigger role in the ability to heal.

A tear in the center of the meniscus takes longer and is harder to heal since less blood flow gets to that area. A tear on the outer edge has a shorter recovery time and is more responsive to alternative healing treatments.

Meniscus Tear Recovery Time Without Surgery Depends on the Stability of the Tear

Another big determining factor in how quickly you’ll heal depends upon the stability of the tear. A partial meniscus tear that doesn’t go all the way through is considered stable. A deeper, more extensive tear that runs all the way through the meniscus is unstable.

Patients with a stable tear are in a good potion to seek non-surgical healing methods. Your doctor can tell you how severe your tear is and what you can do to best treat it.

A meniscus can do well with non-surgical treatments if the tissue is generally healthy, has good blood supply present, and the tissue is stable. Recovery time in these situations is much shorter than knees that aren’t stable.

Your Willingness to Let Your Knee Rest

The length of time it will take for your torn meniscus to heal is going to be determined in large part by how diligent you are in resting up. You won’t be able to resume your normal physical activity, especially when that activity involves lots of bending, squats, heel raises, or general knee movements.

Follow the instructions you’ve been given from your doctor including applying ice, using a compression bandage, and elevating your knee as instructed during your healing process.

Knees that aren’t treated with care will heal slower, if at all, than those that are carefully protected during the healing process. You’ll prolonge your knee pain without the right therapy and care.

How You Can Help Heal Your Knee Quickly

Before you decide that surgery is the only way to go, we encourage you to meet with one of our experienced doctors to learn more about the treatment methods that we offer for knee pain.

We have helped many patients who have wondered about meniscus tear recovery time without surgery and we want to do the same for you. Give us a call today.


April 11, 2019 Knee Pain

Having trouble climbing stairs? Feel off-balance when getting the clothes out of the dryer? Have trouble walking long distances? It could all be due to knee problems and knee pain.

While knee pain can happen to anyone, obesity is a major risk factor in knee pain. Why is that? Here we tell you what you need to know about the link between obesity and knee pain.

What You Need to Know The Link between Obesity and Knee Pain

Knee pain is always bad. But, being overweight can make knee pain worse. This chronic type of pain makes the simplest of tasks more taxing.

Here we will address the causes of knee pain. We also explain how weight makes joint pain worse. Finally, we will explain how to lose weight with knee pain and how that can make it better.

Causes of Knee Pain

Before stopping knee pain you have to understand why you have it. Knee pain comes from a variety of sources. It could be an old injury that didn’t heal right. The pain could be arthritis or another deteriorative condition.

The most common cause of chronic knee pain is obesity. Think about it. Every pound overweight you are puts an extra 4 pounds of pressure on your knees. So, if you are 75 pounds overweight your knees carry an extra 300 lbs of pressure. Your knees would be carrying the weight of you, plus a full-grown gorilla. No wonder they hurt!

How Weight Makes Joints Worse

Your knee joints keep you upright. They work together with your hips and leg muscles to keep you up and moving around. The harder these joints have to work, the more they wear down. The heavier you become, the faster they wear out. The end result is a break down of the functionality of your knee joint.

The knee will wear out its cartilage. This cartilage is the cushion preventing your bones from rubbing against one another. Like a brake pad on a car, you must replace worn-out cartilage. If not, the bones will rub together causing you pain.

Making Knee Pain Better By Losing Weight

So, what does this all mean? The best thing you can do for knee pain is losing weight. But, it can be hard figuring out how to lose weight with bad knees. It’s hard to move. Working out seems impossible.

Don’t fret! The best thing is 90% of weight loss starts in the kitchen, not the gym. Focus on nutrition first. Then, as your better diet takes effect, you’ll be able to move more.

Remember, every pound you lose is 4 pounds of pressure off your knees. Even a 10 lb loss can mean a tremendous gain of mobility.

Take The Weight Of Knee Pain Off of Your Mind By Getting The Weight Off of Your Knees

We hope you’ve learned more about the link between obesity and knee pain.

Are you ready to get on the path towards wellness and weight loss? Check out our weight loss program today! 


January 8, 2019 Knee Pain

Over 40 million people in the United States have arthritis and over 350 million people worldwide have arthritis. Arthritis is characterized by inflammation, pain, and tenderness of the joints. It can also cause stiffness and limited function of joints.

Arthritis in the knees is also common and can be particularly debilitating, resulting in missed time at work, inability to work, or time lost doing the activities you enjoy.

After receiving an arthritis diagnosis, your doctor may suggest steroid injections, creams, or oral medications. But, side effects may occur which could make the condition worse or harder to manage. So, what are the best steroid-free alternatives available? Read on to discover the best steroid-free treatment options for arthritis in the knees.

Steroid-Free Treatments for Arthritis in Knees

Steroid-free treatment options could help to ease your arthritis pain. Arthritis doesn’t have a cure, but safe treatment options are available. Discuss the following steroid-free treatment options with your doctor to see if they’re a good fit.

1. Dietary Changes

Lifestyle changes such as losing weight, exercising, and eating a healthy diet could help to manage your arthritis symptoms. Excess weight puts extra pressure on your knees. This pressure can worsen your arthritis symptoms.

Eating a healthy anti-inflammatory diet full of whole foods can also help your knee pain. Processed foods, for example, cause inflammation whereas whole foods reduce inflammation.

  • Eat foods high in omega-3 fatty acids including flaxseeds, hemp seeds, and walnuts
  • Eat a variety of vegetables including leafy greens. 
  • Eat a variety of fruits including those high in anti-oxidants such as wild blueberries
  • Focus on whole grains as opposed to refined grains. Refined grains, such as white flour and products containing white flour and white rice, have been linked to higher levels of inflammation.
  • Limit your use of meats and other animal products.

Eating healthier can also help you to lose weight, reducing the pressure on your knees.

2. Exercise

Exercising helps to relieve arthritis pain in the knees by strengthing surrounding muscles and maintaining the knee’s range of motion. Building strong muscles around the knees helps to absorb impact which reduces your arthritis symptoms.

Exercising with arthritis in the knees may seem impossible, but changing the way you view exercise is key. Instead of jogging or playing soccer, try swimming or bicycling. Low-impact strength training exercises may also be helpful.

Before trying a new exercise routine, ask your doctor if you’re healthy enough to do so. Your doctor will be able to examine your knee and then clear you for certain exercise routines as they see fit.

3. Laser Knee Pain Treatment

Laser Knee Pain Treatment (LKP) is a non-invasive, non-surgical, and pain-free treatment for treating moderate and chronic knee pain. LKP activates your body’s natural healing response which then reduces knee pain.

This treatment reduces inflammation and provides you with much-needed relief from your arthritis symptoms.

Arthritis in Knees: Ask about These Alternatives

Arthritis in the knees is painful. Your arthritis treatment shouldn’t be. Contact us today to learn more about the LKP treatment for knee pain to see if it can help you find relief.

Want to learn more about the causes of knee pain? Check out our blog post to learn more about knee pain and how to prevent further injuries.


June 5, 2018 Knee Pain

As we grow older, it’s normal to experience some aches and pains, or to hear alarming noises emanating from our joints when we get out of bed in the morning. Knee pain is fairly common; in fact, some 25% of Americans report that their knees hurt on a regular basis.

Before you chalk up twinges and aches to old age, it is important to make sure there isn’t a more serious underlying condition. In this post, we’ll take a look at the five most common reasons for knee pain — and explore some ways to get relief.

An Injury Incurred During Exercise

If you are an athlete, you may be prone to knee injury, especially if you’re new to the sport or haven’t warmed up properly before playing. Participating in a sport that requires lateral movement, jumping, or twisting such as basketball, tennis, figure skating, golf, or volleyball can result in sprained or torn ligaments. Runner’s knee is also a common overuse injury in — you guessed it — runners.

Knee-related injuries can range from minor issues that sideline you for a few days to serious conditions that require surgery, and may even take you out of the game permanently. If you are an athlete and your knees hurt, get yourself checked out to avoid further damage.

Excess Weight or Lack of Activity

On the other hand, people who are very sedentary may also experience knee pain. This goes double for folks who are carrying excess weight, which puts additional strain on the joints, the knees in particular. Try to take off some of the pounds to save your knees.

It’s important to move the body regularly to prevent injury and pain. To prevent knee pain, work on strengthening the leg muscles. Core stability is also important.

Pain Elsewhere in the Body

Everything in your body is connected. When you have an injured foot, an arthritic hip, or back strain, it’s quite possible that your knees hurt too. This is simply because your body isn’t in alignment, or you’re moving in unusual ways to overcompensate.

The remedy for this type of ancillary knee pain is pretty simple: address the initial problem. Consulting a chiropractor can also bring relief if your knees hurt because of your hip, foot, or back pain.


Did you know there are over 100 separate types of arthritis? Pain from any of them can be debilitating. Luckily, knee pain due to arthritis is treatable without the need for medication, joint replacement surgery, or corticosteroid injections with noninvasive treatments such as the Laser Knee Pain Protocol offered at the Davis Clinic of Chiropractic in The Villages(R).

A Previous Injury

If you tore your ACL or dislocated your kneecap when you are younger, that might be the reason your knees hurt. Although the human body is pretty resilient, the knees are more easily re-injured than other joints — in part because they do so much of the “heavy lifting” of walking, moving, and just daily life.

Wearing braces during physical activity can both protect your knees from further injury and keep them from hurting because of the old one.

Do Your Knees Hurt?

If you have injured your knee or feel that your knees hurt due to old age or inactivity, Davis Clinic of Chiropractic can help! Our compassionate, experienced staff can also provide relief from knee pain associated with arthritis, a torn meniscus, a knee sprain or strain, bursitis, tendonitis, or wear and tear. Give us a call today to learn more about our nonsurgical, drug-free knee pain treatments.

February 29, 2016 Knee Pain

knee pain treatment the villages florida

Non-invasive Alternative to Knee Surgery

Are you one of the millions of Americans currently living with knee pain? Chronic knee pain can stop you in your tracks, leaving you unable to participate in the activities that you love to do. If you’ve considered knee surgery, the Chiropractors at the Davis Clinic of Chiropractic in The Villages, Florida want you to know about a new knee pain treatment that can help live a more pain-free, active life without drugs, shots, or surgery. You don’t have to live with your knee pain anymore, and you certainly don’t have to undergo painful surgery to treat it. If you’re looking for an alternative to knee surgery, then look no further than the Davis Clinic of Chiropractic.

Common Causes of Knee Pain

At the Davis Clinic of Chiropractic, we see many patients each day who are suffering from chronic knee pain. From minor aches and pains to arthritis and meniscus tears, we’ve seen it all and we know what it takes to get patients back on their feet again. Knee pain is one of the most common conditions that we treat each and every day. One thing that we’ve learned is that knee pain can be caused by a wide variety of conditions. Common causes of knee pain include:

  • Arthritis
  • Cartilage Damage
  • Bursitis
  • Tendonitis
  • Knee Sprain or Strain
  • Bone-on-Bone
  • Meniscus Tear
  • Every Day Wear and Tear

Patient-Centered Healthcare

Here at the Davis Clinic of Chiropractic, our main focus is on patient-centered healthcare. That means we meet with each and every patient, perform a thorough examination and work with you to come up with a treatment that works for you and your lifestyle, alone. After all, each patient is different, shouldn’t your treatment regimen be different as well?

The Laser Knee Pain Treatment Protocol

Among the latest and most advanced methods of knee pain treatment is the laser knee pain protocol (LKP). The LKP Protocol is a completely safe, non-surgical knee pain treatment available only in The Villages, FL at the Davis Clinic of Chiropractic. The LKP Protocol can help you to finally get rid of your aches and pains once and for all so you can get back to living the active lifestyle that you used to live.

In short, the laser knee pain protocol utilizes low-intensity lasers to target your knee, reducing inflammation and promoting healing in your muscle tissue naturally, without surgery, shots, or drugs. The LKP is a highly successful treatment option that increases mobility, eliminates pain, and jumpstarts the natural healing process in your joints.

Laser therapy is a leader in the non-invasive treatment of knee pain and has allowed patients to regain their active lifestyles.

Knee Pain Treatment in The Villages, FL

Many people have learned to accept their knee pain as a part of aging. However, the simple fact is: knee pain is not an inevitable part of growing older and you don’t have to live with the pain!

If you’re suffering from knee pain, let us help you finally relieve your pain. Contact us to set up an appointment to learn more about how our non-surgical treatment can help you get relief from knee pain.

Don’t wait and let your knee problems get worse, disabling you for life. Call us today at (352) 430-2121.


Central Florida Regenerative Medicine
1585 Santa Barbara Blvd, Suite A
The Villages, FL 32159

Phone: (352) 430-2121


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Central Florida Regenerative Medicine | 1585 Santa Barbara Blvd, Suite A, The Villages, FL 32159 | (352) 430-2121
Serving the Villages, Lady Lake, Fruitland Park, Ocala, Lake County, FL & Surrounding Areas.

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