MCL Sprain Rehab Program | Early, Mid-, & Late Stage | Exercise Progressions
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- เผยแพร่เมื่อ 28 ก.ย. 2021
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MCL Sprain Rehab Exercises | Early, Mid-, & Late Stage
• MCL Sprain Rehab Progr...
📚 ARTICLES: Lundblad et al. (2019): pubmed.ncbi.nlm.nih.gov/30949...
Derscheid et al 1981: www.ncbi.nlm.nih.gov/pubmed/7...
Ullan et al (2018): pubmed.ncbi.nlm.nih.gov/30233...
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Link: • Pharien - What You Say
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This is the only video that showed all the exercise quickly without much talking good job
This is a great video which shows rehab drills without a tedious anatomy and biology lecture.
Best physiotherapist.. Love from India
Also this is the best video out on this subject 💪🏽 thank you!
I've been told to start gym and do some exercises this will be very helpful
Great video. Has been saving my life right now. Sprained BOTH mcl's. Last doctors visit was just a 5 minute conversation to "keep moving".🙄 thanks for the in depth advice doc.
Great vid, thank you!
Only video I’ve seen that actually outlines late stage recovery. Thank you!
Glad it was helpful!
At the gym now. Thanks!
Straight to the point and comprehensive. Instant sub! Cheers!
Love to hear that 🙋🏻♂️
Thanks man. This helped me a lot. I went to physio today after doing your recommended exercises for more than 1 week and the doctor said what I did is what he would have recommended as well. It helped me a lot.
Thank you!!
I tore my MCL, LCL, PCL and ACL grade 4 completely ripped and scarred meniscus in a motorcycle accident 19 months ago. Had allografts for all ligaments and meniscus scoped. It took about 3 months to even be able to use a walker and put slight weight on my foot. The physician said I still had a loose MCL. I did physical therapy for about two and a half months. I was then able to walk, but not for long time before extreme pain even with my knee brace on.
Started going to the gym doing calf extension, seated leg press, hamstring curls and leg extensions. At first, I could barely move 10 pounds, but gradually gained strength. Was able to walk for longer before the pain started. I started doing lunges and it really helped. I was going up and down stairs with no pain. About 2 months ago I started doing 5 second sprints now I can sprint for about 30 seconds before the pains starts.
I am always looking for new workouts to back to where I was. I've been doing most of these, but will try most the late stage drills
healthy 4 the grave . i like it
@@gamesthatmatter9374 Well I am lot better than before. I had to deal with depression for a couple month after the surgeries. Just not knowing if I'd ever be able to walk again.
I've been progressing fron standing to walking to bending and kneeling, slight sprinting making sharp cuts. I think I can get better. Weight lifting helps alot.
I hope you get well soon brother. Come back stronger. 💪
@@rchot84 bro I can feel u ...I'm also in depression even after not being 1% close to ur condition. I was having mild pain in knee for last few months but I was able to walk/ run / jump sqats. Since last two months at home with no workout nd lack of nutrition(due to dipression) I decided to get back to life. But this time conditon got worse. Went to hospital but doctor said ur ligaments are weak. He said no need to do x ray now, prescribed me medicines and some leg exercises in gym/physiotherapist. But doing some AcL exercises gave me relief but MCL is still not good that's why I'm here. Sometimes I think I have tear sometimes I think all my ligaments become weak due to lack of nutrition nd zero leg workout. I'm sure though. But these exercise is such a great relief.Nd after reading ur comment I'm more motivated. Man u such a great guy. I want to play football again like I did.u gave me motivation for that.
@@rchot84 Man I'm amazed at ur recovery?? Must be horrifying and depressing at the starting.....what's doctor said ..can u recover fully as before?? How did u manage to fight depression?
I did my mcl 6 months ago, tried everything, watched every video I could possibly find and no luck.....until now. This video has been major help, thank you so much!
Good luck!
Please gyes, i have been mcl sprain grade 2 as well minuscus horizontal tear, how time its take and please suggest me actuall traetment. Share your experience
@@gauravdevkar6696 tujhe lgi kaise?? ...meniscus horizontal tear.. ye thoda serious h?? MRI krwaaya??....depend krta h tear kitna serve or partial.....agar tear 30% tk h to bedrest , exercise aur diet and medicine se recover ho jaata h condition ye h 2 months complete bed rest...
How is your progress now?
@@mayank1515 yes bro, muze Gym mai injury hui hai heavy weight bearing se. MRI mai dono knee mai horizontal tear hai, aur chal nhi pa raha hu, pain bhot hai.
Thank you so much ❣️ you 👏🏻👏🏻
much thanks for this -- I have two physical jobs and with a grade 1 MCL sprain, I cannot afford to take time off of work to do PT. this was the very first video I tried and I did it at home, doing all of the exercises that I could without equipment. After about 15 minutes, my injured MCL already feels engaged and will hopefully be on the swift road to recovery.
How does it feel a month later? I hurt my mcl when I was younger and recovered in 2/3 months, but that’s because I wasn’t so active and now I am active and I have a fight coming up soon and don’t wanna miss training I’m curious if 1 month will bring me back to 100%? It’s not a bad sprain maybe grade 1
@@craigd2352 admittedly I didn’t stay consistent with the exercises, but even just doing them on & off has helped tremendously
@@ausommet for example do you do any hard activities now without any issues? Doctors are the worse for timeframes because they cannot give specifics haha and I’m eager to know when I can atleast get through some paced leg turns and that
May I ask how did you got injured ? And which symptoms did you have ? I strain my ligament grade 2, feels lot of pain while waking when about to extend the knee.
@Craig Daly
It depends on age, physical capabilities before and grade of tear. I am 48, a beginner figure skater and had grade 2, possibly 3 tear. No MRI, but it was gaping badly. They told me 1-2 years before back to normal. The first part of my recovery went quickly. I was walking and skating sooner than expected. I still can't skate at the level I was at 7 months out. I'm having difficulty in getting my left quad(injured leg) as strong as my right. Insurance cut my PT off, so that is not helping my progress. Doctor does not want me doing pivoting or doing spins, etc until pain is gone. I wish you luck and hope you are younger than I am. Good luck. Keep working on it. I can do so much, just not the sport I love.
Great instructional video. Thanks!
Glad you enjoyed it!
Very good video going through all stages of MCL recovery
You should consider providing international Amazon links to the bands you use for your exercises.
Thanks!
awesome vid. Straightbto to the point
Thanks! Glad you enjoyed the video. Share away
Good job I would like to know about the prognosis of MCL injury in sport injury
Thanks
Popped my knee last 2 weeks ago. Got my results today from MRI.
Impression was
1 high grade right acl tear with bone marrow contusions or bruises
2 grade 1 MCL and LCL sprains
3 Moderate right jnee joint effusion
4 subcutaneous edema of the right knee
As of today: I can walk, bend my knee but not fully bend it coz i feel a small discomfort bending it full. I live on a Hill so I climb stairs all the time. I can put weight on my right knee but I'm very careful not to put too much weight on it.
Nice video so helpful
. Thank you for more demonstration and less talking. Esp for those of us who already have baseline knowledge of our anatomy.
Crazzzyy...I was looking for this...have mcl strain for 3 months..will work on this.
Will keep you posted..
Best of luck!
@@Physiotutors - also my left ankle is moving towards left because of overstretch with resistance band...do you have any video to treat that??... thanks in advance...Have been strengthing glutes and relaxing hips but nothing worked as of now....Mcl is on right leg,will try your workouts..
Thanks ❤ From Việt Nam
Thank you! Very helpful!
Glad it was helpful!
Im 2 months into an apparent grade 1 mcl injury and still need crutches. The more weight on my knee just make the muscles feel like its interfering with my walking so i walk awkwardly. Already been in PT for 2 months and still in crutches. I am improving but its so slow to the point where i still cant sleep in my side because any weight on my medial knee side causes it to feel uncomfortable for days after
Can these exercises be used for patients with LCL injuries as well?
I've ruled out ITBS with my lateral knee pain. It's probably a low-grade LCL sprain. Any specific rehab protocol for LCL?
approving of the car choice Andreas
I sprained my knee exactly a week ago, much of the swelling and pain have gone away.. today I graduated to limping without crutches as I was in crutches the entire week.. but as of today I can't fully straighten my leg to it's full extent because of the tenderness and maybe the swelling is still making it's way down.. but I can sort of walk on it. Icing has helped a lot and so has the ibuprofen (pain relief + anti-inflammatory). I also use this muscle rub called 'Will perform" it's for athletes and helps too. A sprained knee needs 2 weeks to heal & 2 weeks to gain it's strength back by itself with no physical activities for that entire month (total) as I was told.. so as I'm going onto the 2nd week I am just resting & icing. I'll begin bands/resistance maybe at the end of this week....Sort of like the idea of recovery as I believe a true warrior will come back stronger.
Same to me right now. I’m about to be week two and I’m still on crutches bc I don’t want to put stress on it. But I can limp/hop. Were you able to walk after 2 weeks?
@@sadiafrazier yes after 2 weeks I was able to walk slowly and carefully
How many days for early stage for a minor ligament tear ? 8-10 days ?
Should knee brace be worn during therapy exercises or not
Hello.
How many days after MCL injury (Grade 1) can I start early strengthening movements?
After doing these exercises, is it normal to feel a bit of pain in the area? when I do the exercise or when the muscles are warmed up the pain goes, but the next day it feels tweaked again?
About how long should we spend in each phase?
What’s the trigger to move from early onwards and how long do you stay at early stage?
Should you be doing the exercises if you’re feeling some pain? Super helpful video!
No. Stick to isometrics (30-40% power) of quads, hams, glutes, and calves until there is no more inflammation. When you start exercising, if you are feeling pain or are experiencing inflammation during/after/ or next day, you went too hard to fast. Scale back. Start over. So go slow.
Is running on treadmill good for recovery meniscus tear
When does late stage recovery happen. In the next month after the injury happened?
Hurt my mcl squatting how long should I do the early stage work before progressing to the mid stage
Immer Ehre
Great video exactly what I need to improve my injury incrementally
I m a football player. Five years ago i had soft tissue injury at right knee joint during a jump .still i m suffering from knee pain during bending. I took 4-5 session of PRP and also physiotherapy .but it work for short time .Kindly suggest me best treatment or therapy about this .
nice to s h ow the more acute right angle and 45 cuts and side to aide jumps
Hi, i just injured my MCL, looks like grade 1 MCL sprain. When should I start the rehab?
I'm pretty sure one of the exercises you've showen has caused my mcl pain/tear, i did curtsy lunges with a step, similar to yours, and my knee hurts from then for a month now. I can barely walk... can't even think about doing this ever again :(
Sorry to hear man but you gotta take into consideration of what damage was done, if a grade 1 the knee is stable and can support the lunges because it’s usually just stretching on the ligament, anytning after that is usually a small tear or worse and lunges aren’t what you wanna be doing if you tore it
What kind of band is that at 3:12? The stretchy, flimsy ones I have always break and the hard ones are never the right size. Is there a better product for setting the proper length w/o having to use scissors?
I have mcl injury from 3 year back... mentally disturbed..my weight is increasing day by day.. should I join gym for upper body workout without any weight training?
@Physiotutors - thanks so much for this helpful video. Can I just check with you that in your demonstrations here your right knee is always the 'injured' one?
Correct
@@Physiotutors Great, thanks for confirming!
Where is the link?
A lot of this exercises train knee and lower body stability, but at the same time form bad moving habits. Like "single-leg progressions with wall throws" and "dynamic valgus load with flowing board". Is it really the issue? It looks like apart from this exercises we have to relearn the proper movement techniques. I had my ACL torn and at final stages or rehabilitation it really helped me to reconsider my movement habits to prevent further knee problems. If you agree, it is at least, worth mentioning in the video
It's not the issue but what we are doing is exerting controlled load on the MCL to induce adaptations that in case of unexpected movements should be able to tolerate them better than before. And of course we train the muscles around the knee.
Sprained my MCL, this is gonna be a big help
Me too. I'm 42 y/o and never had an injury like this. Any sideways or twisting movement and I'm in agony. I've got a knee brace for extra support. What are the indicators to know that it's safe to try and use it again?
@@markdegaute2125 when you put pressure and jog, and it hurts, than that should be a sign to rest. If there’s only slight pain, then your good
@@SportsZone300 Thanks. I'm resigned to at least 6 weeks braced and perhaps another 2 - 3 before I consider some non-contact sporting exercise.
I have a MCL sprain in my right knee. It's been 1.5 months. I do rehab excersises daily 30 minutes and icing. Now I can normally walk, cycling etc. But it little bit hurts after waking up, to sprint, to stand up after long sitting.
Can anyone please grade my MCL sprain and when it will be fully recovered through daily rehabilitation?
I'll be really grateful.🙏🏻🙏🏻
How Are you now ?
@@hearthackersumit9439 Now I can sprint normally, play football. It doesn't hurt. But yeah still I don't push myself too much on the field. Still I do rehabilitation daily.
@@soccermania4649 Now Any instability In Your Knee ?
I have mcl from second grade for 3 months and i want to return to play football😥
What if it makes a pop sound when you bend it ?
Sir, my MCL was tore (Grade III) but without any injury to any of the other knee ligaments. Does surgery required or can be healed with proper rehabilitation ? please help.
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
@@Physiotutors Thank you for the kind response sir.
from what i know operation for MCL tear grade 3 has the same prognosis as conservative treatment with brace for the first few weeks
Is it true?
no
@@gamesthatmatter9374 i did the govermant license test in physiotherapy few months ago and it is true
how many days after injury should I start the early stage? should I start just after the injury or few days after?
MCL sprain in grade 2 how many days after i will do this?
Now almost 6weeks is over.
Can i do this someone plz guide me
Opresan k kitne din bad runing kar sakte hai sir
Hi can you help me follow some diet for MCL injury.... really helpful video
no sugar carbs , eat one time per day . lose extra kg
Thanks, do you have mod suggestions for at home (i.e. no gym equipment quad and press machines)?
I’ve gotten stage 1 sprain in my MCL playing volleyball. All other ligaments and meniscus still in tact.
when do i know it s rehab time
I tore my MCL in BJJ. I will be needing these exercises.
I did the same a month ago brother, inside heel hook. Hope your healing well. Im currently doing my rehab on the mat next to the guys rolling. You ll be back sooner than you know dont worry. Big hug brother
@@luminousbeings9080 I've had to quit permanently. My job requires me to be mobile. The only positive i see is that i was able to tap 5 people while only having 6 months of formal training.
@@luminousbeings9080 I was thrown onto the ground but had to land on my knees to avoid a concussion. I'm actually somewhat lucky.
@@luminousbeings9080 The people i rolled with were professional fighters, ex cons, police officers, and ex marines. The instructor is based out of florida. His name is Fabio Novaes. I learned more in those couple of months than any other gym i've been to in the united states. But it was a dangerous environment. The average size of a dude in there was 6 feet tall and 200 pounds. I'm only 5'4" and 110 pounds. People in there were mostly blue belts and up. And the white belts were all the same skill level as the blues. Ironically i got screwed up by another manlet my same size which i still don't get. I didn't really know what this dojo was about until recent. This guys trained UFC people. And he's apparently won world championships. I may go back to an easier dojo then go back to his. Highly doubt it though.
@@dixonvfitness1921 you can do this exercises if your mcl injury has no pain , i did my mcl injury 3 months ago and no pain but still have pain sometimes because of bruising , im doing this exercises and im at mid stage
I do have mcl injury for about 3yrs ago..
Is there still a chance for me to get back to playing basketball using this exercises?
no
@@gamesthatmatter9374 😭 but why?
@@marryannumali803 lack of testosterone in women don't heal well tendon injuries
@@gamesthatmatter9374 sorry i forgot to say im a guy.. im only using this acc. Its my wifes acc.😊✌️
@@marryannumali803 you have low testosterone then. It's over
I had a grade 2 injury like a week ago and my doctor gave me a knee thing and told me to wear it for 3 weeks. Now it has been one week from the injury and my knee is getting better i can feel it. But when should i start doing these exercises ? My doctor didn't say anything about exercises please help.
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
@@armaanfaisal9918 yes my knee thing got off like 1,5 weeks ago. I started walking properly 2 weeks ago i think.And I'm starting rehab tomorrow
@@armaanfaisal9918 bro i'm no doctor i don't really know too much about injuries you should see a doctor i think. but my friend who is studying physiotherapy told me that athletes got back on the field in 8 weeks max with physiotherapy. But for me it's week 6 and i'm starting therapy know. It seems it will pass 8 weeks to heal for me. I was limping since week 1 and i started walking properly like 3,5weeks after the injury i think but i was on my feet since week 1 and as i told i was limping but week by week it got better. As i told at the beginning i'm no doctor i can't say anything certain and everyone's case is different then others you should see a doctor i think. Also my english is not that great sorry if it is hard to understand aand get well soon bro 💪🏻
@@erencihan4851 hey man you seem to be the person with the closest problem to mine. I had my grade 2 injury on may 14th doctor gave me a brace on the 16th and said to start biking after 2 weeks. I’ve been wearing it since then and my knee has felt better with each day as of today jun 2 I still have the brace on and can walk in home . Would you recommend I start doing these exercises?
How long for healing and did your knee buckle at the start of injury
Hi. Even the early stage rehab hurts very much. I tore my MCL 9 days so i really am desperate to start my rehab. Can you recommend even easier exercises? The only thing I do now is try to move my foot up and down and right to left as much as possible.
Go to a physiotherapist so they can diagnose what grade it is. And they can follow you through on the proper rehab process
See an orthopedic surgeon or knee specialist first. If you tore the ligament then you need a proper diagnosis before you start any rehab. The doctor may decide you need surgery and if you do not follow through with properly guided steps and pt you can damage your knee even worse than it already is.
At least 6 weeks pure rest I was told. No rehab, sport etc in that time.
Pure rest
@@tonymucho thats the worst . how do u want to collagen fibers to mend ? u need to move man
4 months ago I sprained my mcl and lcl but was told by doctors not to do anything till got MRI results... this took 4 months during which I didnt exercise my knee, which is now stiff, buckled up and painful. Will these exercises help get it back to normal?
Yes these should help I had sprained my mcl and It was stiff and buckled and was painful too after I got my MRI I went to physical-therapy and did similar exercises to these if not some of the exact ones slowly but surely I gained little by little mobility in my knee/leg back after the months of physical therapy my physical therapist recommended I continue the exercises to continue building strength in my knee it might take a while but hopefully with time ur knee will get better also sorry for the bad grammar lmao anywho this was just my personal experience I hope you heal safely!!
@@Caca-rj4lv are you 100% okay now?
@@Stevenn12I am fully healed but when I overstrain my knee I do feel pain and sometimes have to wear some kind of compression garment on it to relieve any discomfort/pain so just depends what u consider 100% okay :3 I hope that helped
Please gyes, i have been mcl sprain grade 2 as well minuscus horizontal tear, how time its take and please suggest me actuall traetment. Share your experience
@@Caca-rj4lv it's been 5 months now since im injured would I start from early stag or mid or late ?
How about sets and reps?
No fixed ranges. Would start with higher reps in a more irritable state and decrease reps and increase weight/intensity in a less irritable state
i cant load my knee at all. in fact if i just do a normal squat but pressing my feet outwards on the floor, my mcl slips over my knee when i go down into my squat. if i can just find the one exercise that fixes this issue i will be over the moon, becasue ive tried everything else.
Dude I get it. I did my mcl im 6mnths down the track just now starting to do a squat. My goal is to do lunges so I can get back to doing yoga which I used to do everyday bfore my accident. Main advice is get in the pool and do laps with a kickboard squats in pool its helped and I wish I got in pool quicker I waited 1.5mnths before I started hydro. Good luck:)
Work your hamstrings alot. Also start doing single leg squats or lunges instead.
I though I had a mcl tear but thankfully it's semitendinosus muscle (inner part of the knee), so lucky and happy , still not great but it could have been worse
How many days after injury should I start the early stage? Should I start just after the injury or few days after?
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
My ACL surgery after MCL LCL tear please help
@@gamesthatmatter9374 bro please stfu, u are just creeping shit out of everyone, u are scaring people for no reason
Awasthy vitility best hai for ligament injury
It's okay that i have mcl for almost 3 years but i can walk properly and jog but i can run at full effort
How do you know if you have mcl
Which grade from mcl ? I have mcl from second grade for almost 3 months ago
How long will it take for MCL mild sprain to heal
8 weeks
@@gamesthatmatter9374 4 months and still pain,, what do you think?
@@samargalal8781 in my case after 2 month i had only stiffness and a bit of pain in mornings . then i decided to swim and return to easy do jiu jitsu (no attacks on that leg !) . i feel much better . i also take collagen 5000 -10000 mg day and joint supplements + coq10 and ubiquinol 20 mg day + 500 mg hyaluron . i dont have any pain during training only stifness now.important is to get blood and fluids moving in that joint. i recommand bycicle and swimming (but dont paddle with the legs in water ! just move them gently from side to side)That joint needs to be moved and fluids need to get going on that joint . u need to move it despite pain
I also used arounf 5 times testosterone gel 1.62% applied to that knee joint when pain was big . Once every 1-2 days
another thing which can hugely help is to get testosteron gel and rub it on that knee once every 2 days (75 mg of 1.62% gel). Do that for maximum 1 month
testosterone is known to regenerate collagen fibers and strengthen ligaments and joints((thats why women have ten times more than men risk to tear up their knee ligaments). skin application will make sure it goes to inside of that knee. WHATEVER YOU DO DONT LET THAT KNEE REST AND DO AS LIGHT AS POSSIBLE EXERCISE WITH MINOR PAIN
@@gamesthatmatter9374 ohhh thanks for your care,, i think testosterone gel isn't recommended in my country 🤔,, also will it affect my hormonal balance?,, what about walking instead if swimming? I didn't stop,, just i reduced my trainings to 20 set/ each of this video late stage once aday! 😐🙄
Basketball 🗣️🙏
how many days after injury should I start the early stage? should I start just after the injury or few days after?
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
how often do you recommend do these exercises a week?
every day
@@gamesthatmatter9374 how much sets? And what about pain?, i feel pain should i stop or continue?
@@samargalal8781 minor pain is normal . intolerable pain is not alowed. Its a balance between healing and pain .
I feel a clicking in my knee when doing this exercise, what does this mean (if it means anything)?
its over
@@gamesthatmatter9374 bro what's over?
@@syedamahwishnishat3325 your knee and life
Its probably meniscus go to doctor
@@gamesthatmatter9374 bruh Don't use drugs
When you say early, mid, late.
How many weeks away, we are ?
No set timeframe. Progress based on ability to complete exercises and monitor reactivity to progressive loading
@@Physiotutors thanks
Had my mcl injury 8 months ago and now it’s difficult to do Indian sit , cross legs sit
Dr abhishek awasthy se treatment karwao......
Runing time
Anyone else feel CLICKING when you walk?
Hb
DO NOT do these in early stages if you had an MCL tear Grade 2 or Grade 3.
@4:48 I got scared lol gave me flashbacks
Right!? The horror of my knee bending like that
j
3:16 No, please people, don’t ever do this non-functional, knee and lower back damaging excercise.
You have a lot to catch up on
Tell me, in the course of a day, when is one required to do, from a seated position, an isolated kick out away from the body to raise more weight than consists of the body mass, plus any clothing and shoes? When? Yes, this isolation exercise works for knee rehab, but only low resistance is needed. As for stacking plates, it certainly builds good looking quads, but at the expense of the lower back (especially if extending both legs at the same time) and the knee. Yes, it can be ok if people set the machine up correctly and use perfect form, but hardly anyone does! So just dropping a 5 second snapshot in your video with a guy doing single leg with 45 pounds and no other careful coaching on the proper technique. . . well, it just amounts to a few seconds of bad advise IMSO.
@@ntnsty please read: www.physiotutors.com/leg-extension-dangerous-for-your-knees-or-great-rehab-exercise/
@@Physiotutors I’ve seen your video on this and can only partially agree that cutting is an applicable real function. First, cutting is most often multi directional and rarely includes running in a straight line and then immediately stopping to back pedal. I played defensive back and can say that is done, but usually includes a turn as well. It want to improve strength and rehab injury, then stepping backwards or walking up stairs backwards is a much more favorable exercise than this seated, isolated, possibly heavily weighted motion. The other exercises also incorporate the calve and ankle, hamstrings, glutes and even core and arms for balance. Cutting involves all of these. Thanks for sharing the link, but you did not answer the direct question I asked regarding when does one need to sit and kick out weight away from the body?