The 3 Most Important Steps After Knee Arthroscopy

I’ve included the notes I used for the call below:

Before we get started let’s do a little house keeping and for those that make it to end I’ll have some instructions on how to have a conversation with me about your specific knee situation to discuss the best strategy for you…

***Click here to fill out an application to see if it’s a fit for us to work together***

– The guy not wanting to talk to me and wants to know if my program could get him out of pain (torn meniscus) so he can pivot and play pickle ball

– Olga in the Ukraine dealing with arthroscopic knee surgery

– The guy in Earthfare in Asheville

“Quote: You can go to the ocean with a teaspoon or a bucket. The ocean doesn’t care.”


    – Bending/straightening the knee

    – Increase mobility

    – Increase strength


    – Pain

    – Lack of mobility

    – Don’t have full flexion/extension

    – Hesitation when moving/stepping

    – Fear of the pain getting worse

    – Always thinking about the knee

How do they try to relieve the pain?

    – Prescription drugs

    – NSAIDs (Tylenol, advil, nuprin)

    – Creams, gels

    – Wait it out

    – Physical therapy

What do I recommend instead?

    – Reduce the pain first

              – Homeopathics (Traumeel tablets/gel)

              – Water

              – Diet

    – Mindset

    – Water/Nutrition/Breathing

    – Comfort


Spencer Berthold

How does KT tape work for your knee, and the pain.

Imeriel Massey

I just had my surgery done last week,is it common to have small-severe amounts of pain in the thigh?


Please help!! I been having a lot of muscle scare tissue located in the upper back neck area for almost 2 years. I went to a physiotherapist and they told me it will take weeks to remove them. I was

Fabien Zanchi

Just wondering . I torn my ACL playing basketball and kept on playing after going to my physio who mis diagnosed me as being a bad bruise subsequently I did 2 more tears to my lateral meniscus then I got my knee reco and my sport ortho left in situ all the tears. I have a 1.2cm medial meniscus tear of the posterior horn of the medial meniscus which I believe is not too symptomatic (I can feel sometimes some little pain on the side of the knee  but I am guessing this could also be because of my lack of muscle tone. Also I am experiencing some knee clicking under the knee cap. I am wondering if leaving all 3 tear in situ is a good option longer term. I am assuming it is better than partial menisectomy.


Hello Knee pain Guru, I fell of bike almost 2 and half months ago and my knee is still swollen,

I had no fracture but my doctor says I might have hurt delicate muscles, I can feel the fluid above my knee and little bit below the knee,

Is it normal that it is still swollen almost 2 and half months after the injury? I have pain too when i stand for a while my knee gets locked and I feel hesitant to bend


This pain only happens on one knee and it started cracking like my knuckles after i went to the movies. Something wrong with my meniscus by any chance?

Saulo Salas

Will this help so I can squat again ?? Because I haven’t been able to squat for a months and I’ve been skipping leg day for a while because of this knee pain

Jamie McDougall2 months agoLINKED COMMENT 

Hi guys, I have had chronic knee pain on the outside of my knee for over 6 months.

Iv seen numerous physios and none seem to be helping.

I don’t run but I strength train. It’s greatly affected my training. The bottom part of the squat is very sore with the sharp pain on the outside if my right knee.

My knee always crunches and grinds a lot when I extend it back and forth (I can feel it when I place my hand over it)

Any ideas on what could be the issue ? Any links you could share with me to help me out

Bob Roe

what do I do if I can’t do a lundge, I can do have squats, why is this ?

I mean I can do half squats actually about 35 % squats, I have to turn my feet slightly out when  I am going u stairs .,

What clients have had to say over the past week:

Thank u It worked I think I hurt my knee about last Tuesday at gymnastics I do pretty hard gymnastics so that means i land hard and it’s has been working thank u sooooo much


Thank you so much. I’ve been having pains in my knee for a few days now. I had a tournament coming up and I was scared I wouldn’t be able to be at my best. This help heaps.”

~ Talk Tennis

“What a great video! Tested the before and after… literally most if not all knee pain gone after 1 min. This really works guys!”

~ Matthew Gruszka, 32 (Youtube)

Jonny Thunder – Just did that to my sore left knee.(martial artist – strained at my Judo tournament 8 weeks ago, never felt right since then copped a corked thigh at my Krav Maga class 3 weeks ago, domino effect on the knee..had a bad back as well… but the knee has been fucked as a result).awesome technique…feeling relief.!  Thanks.

***Click here to fill out an application to see if it’s a fit for us to work together***

Top 10 FREE Resources For Eliminating Knee Pain

Top 10 FREE Resources For Eliminating Knee Pain: 1.) This has to be one of the quickest and easiest ways to eliminate knee pain. Remember to go slowly and focus on The 1 minute simple stretch to relieve knee pain:   2.) This is an overview of what knee pain is by the world re-noun website WebMD on Managing Knee Pain – 3.) These are the “Best Ways To Ease Knee Pain: 5 Tips From A Physical Therapist” 4.) Here’s how to Fix Common Causes of Knee Pain for Sore Knees, Bad Knees, Cartilage and Meniscus, Pain with Bending, Squatting, Stairs, Walking, Running from Dr. Bookspan: 5.) This list was put together by Dr. Frank Charles out of Greenville, SC for all the different conditions that cause knee pain. It’s the ultimate list of knee pain supplements for alleviating knee pain. Dr. Frank Charles’s – Ultimate Knee Pain Supplements List 6.) Here’s a great exercise to break down scar tissue that’s causing knee pain. Remember to breathe in through your nose and out through your mouth when doing this exercise. Go slowly at first! How to break down scar tissue in the knees: 7.) Many times knee pain is caused by tightness in the Illio-Tibial band on the outside of the upper part of the leg. Sometimes by foam rolling the IT band and help alleviate knee pain for a period of time. Here’s a video on the best way for Foam Rolling the IT Band to eliminate knee pain: 8.) In this video Chris Mills shares with you 3 Stretches for the muscles in the legs that are most commonly tight that contribute to knee pain and by stretching them out can significantly reduce the pain in your knees. “Three Stretches to Eliminate Knee pain” 9.) Sometimes knee pain is caused by weakness in the legs. Knee Strengthening Exercises can be helpful from time to time to Eliminate Knee Pain: 10.) Here’s a great exercise to strengthen both the legs and make the tendons and ligaments in the knee incredibly strong. It’s called “The Roman Chair.” Try these out, let me know how they go and what you think could be improved on in the comments section below. All the best, Bill (The Knee Pain Guru)

3 Knee Surgeries – 51 y/o Master’s Track Athlete (Rick Pruett)

After 3 knee surgeries (2 ACL & 1 meniscus) 51 y/o competitive boxer, Nationally ranked Giant slalom skiier, and college football athlete Rick Pruett had to find a better way to heal his knee pain. Rick sufferes from numerous injuries including 2 ACL reconstructions on his right knee and a meniscus surgery on his left. He traveled the world surfing and competed in track and field winning 6 USA Masters ALL American awards in the long jump.

The other week Rick reached out to me after some great results working with my program. After a short conversation we thought it would be a great idea to have a call so you could listen in on how I work closely with clients to succeed in eliminating their knee pain.

This is a PERFECT opportunity to see how working with my program can get you the results you’re looking for to eliminate your knee pain!

Here are the links to further information I spoke about in the interview:

“The Comfort Zone” – 11 Unconventional Stretches to Eliminate Your Knee Pain

– Dr. Frank Charles’s Comprehensive Supplement Guide to Knee Pain Healing & Elimination

The Knees For Life Inner Circle which includes The Virtual Knee Pain Clinic, Private Facebook Page and 2 Google Hangouts per month and the opportunity to work with me One-on-One

– Here’s a link to the PEMF (Pulsed Electro Magnetic Field) on Dr. Charles’ site


2 Effective Tips to Deal with a Knee Sprain

Ouch, you’ve just sprained your knee! It may not be a serious injury but it can be very painful. The most common symptoms of this are swelling and bruising. Here are two quick tips to get you off the knee pain fast.   

  1. Relaxation
    You must first protect and rest the knee to reduce pain and speed up healing. Stop or take a break from any activity that is causing the pain or soreness (don’t forget to put a small pillow under your knee to lessen the pain).

    Put ice over the swollen area, place a tubigrip compression bandage – which is a specially designed, elasticated bandage that provides firm and comfortable support for sprains, strains and weak joint.

    Then elevate to reduce swelling by making the excess fluid drain back into the body system. And you must make sure that the affected area is higher than the level of the heart.

  2. Recover
    When you feel that you are ready and able to get back on track, start to exercise and regain strength, gather movement and function of the knee. This will help you reduce the stress on your sore knee.

    Massage or rub the area to relieve the pain and encourage blood flow. However, do not rub the area if it hurts. To maintain flexibility, try doing a hamstring stretch or a knee-to-chest exercise.

    Avoid extensive exercises such as running, playing basketball, skiing, tennis until your knee is no longer swollen.

These are just some of the tips you can follow immediately. If you needed further assessment on the severity of the sprain, it is best to consult your physical. For more tips on how to deal with knee sprain, visit this page.

5 Ways to Care for Someone after a Knee Replacement Surgery

Post-surgery is the most difficult time for the patient. The person may most likely experience pain, frustration and most of them, general tiredness because it is difficult for them to get around. For those caring for patients who underwent a knee replacement surgery, having caregivers or family members help them out in daily tasks is imperative. Here are 5 simple ways on how you could assist them in getting around.

  1. Help out with the household chores
    Not being able to move makes it hard for them to do tasks around the house. You can help by washing the dishes, shopping, cooking, laundry and various household responsibilities. Also consider that patients need to take the right food, get the prescribed supplements, and having plenty of rest during this period.
  2. Assist with the medications and wound care
    As much as possible, be present when the doctor or nurse is explaining the medications and other treatments during the hospital stay and after surgery. It is important that the medicine prescribed is taken as scheduled and prescribed. Wound care should also be monitored for infection, inflammation, swelling, bandages and dressings.
  3. Support and motivate
    At any point in time, the patient may feel frustrated because they can’t move around as much.  This requires A LOT of patience. They may be easily angered and saying that the situation is hard, painful and become depressed.  You need to encourage them and motivate them to stick to the plan.
  4.  Assist during medical appointments
    They can’t do it alone. It is very important that you stay close with them and communicate with any issues that may arise. Help patients by keeping track of scheduled appointments with the physical therapist as well as transportation. It’s vital that patients stick to the treatment regimens so they can recover faster and ease uncertainties towards their health.
  5. Track improvement
    Keeping track of their weekly improvement will keep their hopes up and encourage them to exercise more. If there are drastic changes (good or bad) in their conditions, it’s best to contact the doctor immediately.

These simple ways of assisting patients live their life as normally as possible is a great way to speed up the recovery process. Provide support and encouragement to stay on track and do the necessary work for a full and long lasting recovery. Know more about what comes next after the knee surgery here.