MCL Injury Rehab & Exercises (Medial Collateral Ligament Sprain)
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- เผยแพร่เมื่อ 1 พ.ค. 2024
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In this video, I will walk you through a comprehensive rehab program for the most commonly injured knee ligament - the MCL.
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Intro (0:00)
Anatomy & Function (0:08)
Classification (1:11)
Treatment Options (1:46)
Bracing (3:30)
Rehab Overview (4:28)
Early Stage (5:27)
Mid-Stage(8:50)
Late Stage/Return to Sport (21:14)
Programming (22:13)
Summary (23:47)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional. - แนวปฏิบัติและการใช้ชีวิต
Thank you so much for watching! Be sure to check out the blog with references! e3rehab.com/blog/mcl-injury/
Can you guys do a pec minor/major strain protocol please🙏🏾🙏🏾🙏🏾? I would really enjoy it been dealing w/ it for months going to PT and it hasn’t got better. I know it’s not a rupture I can do a lot just weakness and nagging irritation. I looked through your videos and couldn’t find anything
Any advice you could give me would be greatly appreciated, I decided to go for a jog and feel like I may not have tore these muscles/ligaments but I definitely injured them in some way. I've exercising regularly but I never built up to the jog and now i'm here. This injury made me wanna look up treatments cause I wanna get back into my cardio but can't even do jumping jacks now, (at least not without pain anymore) and just I want it back. Out of these exercises which would you say is easiest to implement on a busy workout schedule?
The video plus blog post makes me feel like I'm stealing from you guys. I'm a soldier, and recently injured my right knee. A friend of mine (Licensed Physical Therapist) recommended your channel as he said "[E3 Rehab] are the only guys I would trust. The information and rehab progression laid out in the video is invaluable. Thankfully I am quite familiar with all the exercises as I have used them with clients (Certified Personal Trainer); but I have been blessed to never need to use them for rehab purposes (until now). I am indescribably grateful for the knowledge you put forth in the video and blog post, and fully intend to utilize it to the highest possible degree to return to training and continue in my pursuit of my career goals in the Army. Once again, thank you. And God Bless.🇺🇸
@@asoldiersjournal9642 as a server of the u.s., you deserve to be given as much info and help as you can get; I'm glad that this site is helping you; please take full advantage of it and other sites that may help you. God bless you and keep you. Jean
for me I suffered MCL injuries, my MCL is weak
Since tearing my mcl I have literally watched every video pertaining to mcl, meniscus, knees etc... This is by far the best video.
This is the first one I’ve seen and I’m satisfied already
Hi…i have mcl tear..can i do squats lunges and other exercises ve once. Mcl. Tear. Got healed
oh yeah, this one is absolutely by far is the most comprehensive material. Thank you very much!!!
By far the best video for an athlete to rehab at home. So thankful I found this!
Did you get it surgically repaired? I'm starting to think I tore mine worse than I thought.
15:15 squat progression
15:49 Copenhagen plank progression
16:56 dynamic balance
17:13 3 way RDL progression
17:45 Y balance
18:09 rotation progression
18:33 optional plyometrics
19:20 double leg progression
19:49 single leg progression
This is so thorough and clear. Thank you so much for making this, it will be invaluable in my recovery.
The comprehensiveness of the approach and density of the information is just on another level! Outstanding content. Well done. 👍
this is the most comprehensive rehab video i have seen andgives me confidence for a full recovery after years of pain. thank you.
Thank you so much for posting this - it is by far the best presented and most comprehensive that I have seen. I've been guilty of trying to push too hard too fast and have suffered the resulting setbacks. I've now gone back to basics using this presentation and am already seeing great results. Hopefully I've learned my lesson and only progress to the more advanced stages when ready!
Thank you! The information you gave was very educational and helpful. I held no hope of being able to run again, but given this information with the progressions and the levels of criteria to be met, I am confident that there is much more mobility to be regained. God bless.
Amazing video !
Theory, levels, exercises.
The levels are helping me not only to increase the Quadriceps volume of my injured knee but also to get back the confidence I lost after my MCL injury.
Best vibes!!!
this video is crazily good. thank you so much for your effort to not only make it understandable but also informative!
Thanks man! Just what I was looking for. I have been humbled and was definitely rushing some exercises. I have been running before I can even do a proper Copenhagen side plank. Thanks a bunch!
My exact injury. Thanks for posting this video
Your videos are really so knowledgeable, myself being a Practicing MSK Physiotherapist for more than 3 years, everytime I see a case I make sure that I see your videos to give my patient the best exercise program. Keep doing the hard work to put such a great Content out. Really helpful and grateful to you.
This video is extraordinary, thank you for the effort you made and all for free!
you just saved all of us thousands of dollars of PT.. thank you. Subscribed and will be watching your content
This is literally the best informative video I’ve ever watched! THANK YOUU 💯
Thank you! I have a grade 2 MCL sprain and I used/ am using your protocol. The information is clear and comprehensive and I feel empowered to take care of myself. The progressions are well put together and for me it's been more effective than going to PT and just working out really hard. I did that once and my knee was sore for a week. With this program I feel confident pushing myself and then backing off when I went too far.
I train in martial arts and have been on the mat the whole time, varying my training etc. When I go through periods when I feel like it will never heal I think of something one of my training partners told me, assess your healing time by your peers not by anything the doctor or online tells you. I appreciate the up to date information as well, it's hard to find the information and you won't get that from your doctor. One thing that has helped me on top of these recommendations is self-massage of the calves, and quads as well as feet. It's usually the case that when one part of your body is hurt it puts a strain on the rest.
Thanks again, I recommend your site to everyone!
This is my chronic inner knee tenderness and pain, class 1. Waitress in a busy restaurant, 6 hour shifts torquing between narrow tables has caused repetitive strain. I am grateful for this information. Beginning strengthening exercises with self massage.
Wow, this is incredibly thorough. Hats off. Thank you so much
Just what I was looking for. Excellent video, thank you so much and keep up the great work. Cheers!
This is absolute gold.
Exactly what I was looking for. Thank you!
This video is truly incredible, the amount of work that has gone into it with such precise detail and the depths of which you go into the stages of recovery is fantastic. This gives me the hope and confidence I need to fix my knee pain and get back to enjoying the physical activities I like doing! Thanks so much!
This is fantastic! Thank you!
MCL knee rehab?
This is the ONE. ☝️
great video , injured knee skiing and just starting with flexion/extension exercises but like the progression videos, very complete. Thank you!
This video is incredible! Thank you so much❤
Thank you for your generosity giving your time and expertise. I will try these in a short time. Thanks Thanks Thank you so much.
thank you for this video! very helpful for an injury i got while dirtbiking and glad to have a guide to rehab so i don’t see myself back even further
Such an amazing video with such informative content. Thank you!!!
What a great job you made. You deserve more views.
Thanks for putting all this together!
This helped and very instructiional. Very well done.
Thank you for this video, it’s brilliant and gives me a complete program to work through.
Thank you for sharing these great exercises 👍
Simply an excellent video. Great information and well presented. Thank you.
Incredible. You can professionally recover from injuries by watching these videos. I'm a personal trainer, partially raptured my mcl and these video are goldmine of physiotherapy! Thank you
World class content. Thankyou so much for posting.
That's a lot of useful exercises - thankyou!
Such a clear video, very well explained, thank you so much !
Thank you.
Unreal video and layout.
What an amazing video. Thank you sir!!!!
Amazing, thank you for making this video 🙏🙏
I've luckily been able to diagnose all the injuries I've ever had. I just start searching charts for where pain is and what may cause it. The descriptions are fairly easy to line up with my symptoms. I was foil surfing and was gonna twist and crank a turn. Someone was going for a wave and I stomped on my front foot to force a crash and bail out of it. The twisting motion and bending my knee most likely caused a mcl sprain. This video is awesome for helping relieve some pain.
But obviously the help from medical professionals is always best as they can do diagnosis and treatment (supposedly). I've repeatedly had to tell medical they are wrong or that their treatment is useless. (I had a swollen bursal sac and they told me to stretch and take ibuprofen) Stretching would possibly burst the sac. Ibuprofen does nothing. I did research on the internet and went to a different doctor and they gave me arthritis cream.
It can take a whole day to get treatment with military healthcare. But with this video, I've got some solid treatment options from the comfort of my desk.
Now that is proper content, you have a new subscriber!! My dodgy right knee sends his thanks!
Amazing video! It's like having a personal physio therapist! Thank you 🙂
Thank you so much for making this video
This video was complete. I had a medial knee injury a year back. Your information about getting back into hill running would have been very useful, although I can use the methods now. Thank You for sharing your skills.
How Long it took you to heal your mcl
This vedio is very helpful to me,on my strugle returning to do my daily routine,after knee injury,
Yes alot of information but much appreciated.
Thank you for making this. I’ve subscribed!
GREAT video! Lots of dope information. Thanks for sharing this!
Was literally trying to find a video for this the other day. Perfect timing
Hows your tear now!?? Can you do athletic activities??
Ur phone is listening
THIS IS SUCH A GREAT VIDEO
Very well put together!
Thank you 🙌 very detailed and understandable
very informative, very useful!
Thanks. You covered a lot.
This helped so much Thank You !!
This is great stuff. I’m a personal trainer with a client with grade 1-2 sprain. This video really helped me help him. Thank you
I injured my MCL today, I'm certain it's a grade 1, I was wondering how long you suggest to wait before starting this rehab? Thanks in advance!
@@pacificazureairbnbhomes-ma8868I have the same question, I sprained my knee 2 days ago and I'm wondering when to start early stage rehab exercises.
This is so helpful. Thank you so much
Very informative video. Thanks a lot and Ii will be using these to workout at home and heal my knee.
Thanks for this video homie.
Very vide range of this topic. Plenty of excersizes. I like this kind of movies. You are true professional
Thankyou! Very informative
This is so so good. Thank you so much for putting all this together and making it so easy to understand.
Thank you!
Great job! Will try to implement this
Thank you for this video.
This video is great! Thank you!
Thank you for explaining the mechanics of the damage. I really like that you have so many different options as well. Means I can start some basic rehab while I wait for my doctors appointment. I've been doing some of the basic exercises anyway, which shows I'm ready to start to rehab! Thanks again.
This is pro-grade info and presentation. Subscribed, thank you
This is great ❤
THANK YOU! THANK YOU! THANK YOU!
I play soccer and I watched your hamstring rehab video 3 months ago to recover from back to back hamstring strains. I did everything you said to recover and have strengthened both hamstrings! No more hamstring injuries. I am now back because of a big late tackle knock to my MCL yesterday. Your content is amazing and has helped me recover twice already.
How long did it take you to get back ?
@@edsonbocanegra1672 It's been about 3.5 months since my MCL injury and I'm honestly still not at 100% but I'm back to playing on the field. It took me 6 - 8 weeks to get back to running. Then took about 2 more weeks for me to get back on the field to play soccer.
Great video ! Thanks for the help !
Great video, thank you for everything. A lot of information but we needed :) much appreciated.
Glad it was helpful!
Awesome, informative video! Thank you!
Awesome video. Very comprehensive 🤟🏻
I suffered a pseudo dislocation of my knee due to a tibial plateau fracture almost three years ago. 2 years hardware-free and I’m still having MCL pain. Thank you for such a detailed video, I’m hoping this will be the key to regaining my strength and alleviating my pain 💙
did you do any exercises during those 2 years?
I did formal physical therapy for 6 months, and then after I had my hardware removed I did strength training consistently for about 3 months. I’ll admit I have been significantly less active over the last year due to work, and my pain has worsened with the deconditioning.
I recently hurt my hamstring and MCL. Hamstring has been almost healed up but MCL healing is slow and goining up and down. Without out much rehab exercise knowledge, I resorted on many different information sources. However, I have never seen anything this systematic and thorough. I am starting this right now. Thanks for sharing the invaluable information.
How its been?
Wow, great resource. Many thanks
beautifully done in a nutshell!
I jumped up weight too quickly doing barbell squats and went to far down and pulled something on my knee on the way up, the range of exercises and guidance is amazing thanks 👍
I did exactly the same seen physio she said because no swelling told to just give it time, it’s fine now about four months.
i was squatting like warmup sets i went a little deep and my knee made a huge popping sound its been 10 days and there is no pain but discomfort when sitting down or squatting even my body weight. it feels like something will come out.
@@kkellya6139 same brother hows ur knee now what u did to heal it
Excellent stuff!
Hi! This was a great video to help educate myself further !
Would you treat the MCL, ACL & LCL all the same for recovery?
Great video .. great job ! Thank you so much
EXCELLENT VIDEO!!!! Simple but detailed! Small town doctors not doing anything, so had to research myself! THIS IS A COMPLETE OVERVIEW AND SET OF EXERCISES FOR HEELING - FROM REDUCING PAIN UP TO LATER STRENGTHENING!... DON'T BE OVER-WHELMED... START AT SIMPLE AND WORK UP!!! Doctors just told me "You're getting old" & gave me no heeling advice, just take pills... pain decreased but still lasted a year and is annoying. These exercises will help!!!!!!!
Very thorough, thank you very much
Thanks this explains how to help myself to recovery as my physio appointments are 2-4weeks apart and I’m never too sure where I should be now! Also if I’m not pushing myself enough- this has confirmed that I’m perhaps trying to do too much regarding walking as I end up with swelling and pain even walking with crutches. Well explained, easy to follow exercises- thanks
THNQ sir , for sharing this exercises .
Very thorough . Thanks
Now THIS is how you make an informative video! You wouldn’t believe how many videos I’ve gone through. Thank you so much !
Excellent walk through on MCL rehab. Injured a few days ago skiing. Now need to get imaging and start this program. Thank you for providing this video.
How was yours ? I’m exactly the same boat. Injury happened exactly two weeks ago and I’m getting imaging on Tuesday. I’m so nervous because my symptoms are more like grade 2 mcl but I’m so confused 😢
Great video mate
Amazing video. Thank you so so so much.
Thank you for this video..
Thanks, searched for a high quality definitive resource on an MCL injury and what's involved in recovery. This video has it all, informative and gives you an idea of what's required to recover plus the different exercises to try with or without equipment. Thanks 🙏
Hi nicholas i also have ghis mcl injury 5 days ago so can you tell me how are you progressing
Great visuals !
brilliant. first video i looked at too.