partially torn meniscus / bad knee

[Goldenrod]

Thought I would share this as it has made a drastic difference in my knee and I don't know why. It was a power lifter's advice who is also a rehab specialist.
You put your sore knee down on a pillow so your knee to ankle are in alignment and your knee is at a 90 degree angle. the good leg/knee is far a head of your for stability and stretch. You stay in this position but keep your back straight and push forward with your hips as far as possible without leaning back or forward.
just seemed odd to me but it helps a lot when my knee is a little sore.

 

[Jdave]

My knees are pretty bad 1-2 days after leg day... I’m trying to picture this in my head but having trouble figuring it out. Could you post a picture? Or diagram. I really need a fix for my knees

 

[Goldenrod]

basically go down on one knee like your proposing - the one you want to stretch. Put the other foot/leg out in front for stability. the pillow under the knee is just for confort.
stand up straight albeit you are kneeling down on one knee and that knee doesn't move and is on the ground. push forward with your groin as much as possible without leaning forward or backwards.
If I was techy I would draw something but I'm not. I don't understand why it works so well but it does.
Not sure if that helps.

 

[Jdave]

basically go down on one knee like your proposing - the one you want to stretch. Put the other foot/leg out in front for stability. the pillow under the knee is just for confort.
stand up straight albeit you are kneeling down on one knee and that knee doesn't move and is on the ground. push forward with your groin as much as possible without leaning forward or backwards.
If I was techy I would draw something but I'm not. I don't understand why it works so well but it does.
Not sure if that helps.

So I’m standing at the end of movement or I remain kneeling but I’m thrusting my hips forward? Sorry, I feel like I’m not getting it. I am gunna try to clarify this and try it.

Edit: by stand up straight you mean keep my torso upright/perpendicular to the ground?

 

[Goldenrod]

So I’m standing at the end of movement or I remain kneeling but I’m thrusting my hips forward? Sorry, I feel like I’m not getting it. I am gunna try to clarify this and try it.

Edit: by stand up straight you mean keep my torso upright/perpendicular to the ground?

Exactly, your bad knee is always on the ground and you are keeping your back straight but pushing your groin/hips forward- the pull is on your quad down to the knee.

 

[BigMo]

I’m definitely going to give this a try. I screwed up my right knee while squatting about a month ago and it’s been giving me so much trouble. I think what happened was I came up from the bottom of the squat fast and hyperextended my right knee.
it’s getting better from doing voodoo flossing and hitting my calf and quad with a massage gun.

 

[Goldenrod]

Another tool I use is foam rolling. Not a cheap forum roller, a good hard one, and it hurt like a mother for the first few weeks but I would get into weird positions , shown by the rehab gent, and roll back and forth on all the muscles around my knee. I still use it multiple times a week.

 

[manfreakyca]

I would need a diagram please!

 

[Goldenrod]

It is a quad stretch but helped my knee more than anything else. Not sure why but the rehab specialist knew the diagnosis and this was one of the first stretches he had me doing.