how do i rehab my mcl

How do you make your MCL heal faster?

• Rest.
• the use of an ice pack to minimize swelling that occurs hours after the injury.
• and other measures as necessary. Compression with an elastic bandage or brace is recommended. Keeping the knee elevated. Prescription pain relievers.

Full Answer

How do you treat a torn MCL in the knee?

How do you make your MCL heal faster? Rest the use of an ice pack to minimize swelling that occurs hours after the injury and other measures as necessary. Compression with an elastic bandage or brace is recommended. Keeping the knee elevated.

What happens during MCL rehabilitation?

Feb 02, 2021 · Rehabilitation following MCL injuries focuses on restoring knee strength, mobility, and a high emphasis on joint stability (proprioception) Encourage controlled knee valgus exercises in the latter phases of rehab to re-expose the MCL to loads it will need to tolerate

How do you exercise with an MCL sprain?

Stand on the single leg with your back and buttocks touching a wall. Place the foot about 6 inches from the wall. Slowly lower your body by bending the knee and slide down the wall until the knee is flexed about 45 degrees (illustration). Pause five seconds and then slowly slide back up to the upright starting position. Keep the

How can I strengthen my MCLs?

Mar 02, 2022 · Lie on your back. Slowly move your heel towards your buttocks. Use a towel or strap wrapped around your ankle to increase movement. However, do not force it, especially in the early stages, or if you have any pain. View our full MCL rehab program for more exercises; MCL sprain strengthening exercises. These should begin as soon as pain allows.

How do you make your MCL heal faster?

If you have a mild MCL strain, it can heal on its own with rest, ice, and other self-care. You'll need to raise your sore knee when you put ice on it, keep weight off the joint, and protect and compress the injury with a knee brace or elastic bandage.Dec 18, 2020

How long does it take for an injured MCL to heal?

Nonsurgical Methods Recovery time for an MCL injury depends on the severity of the damage. On average, these injuries take six weeks to heal. No matter the grade of the tear, initial treatment focuses on immobilizing the knee and reducing pain and inflammation.

Is walking good for MCL rehab?

When walking, bear weight according to your doctor's instructions. Progress to no crutch(es) or brace when you can walk without a limp and there is no pain. At about two or three weeks following injury, the pain is usually subsiding and the swelling is lessened. You can now try to stretch the knee to regain motion.

Is walking good for MCL injury?

Your physical therapist may advise you to: Rest your knee and avoid walking or any activity that causes pain. They may recommend using crutches and a knee brace to reduce further strain on your MCL when walking. Apply ice packs to the area for 15 to 20 minutes every two hours.Jul 20, 2020

Can the MCL heal itself?

Can an MCL tear heal on its own? A grade 1 MCL tear (minor tear) can usually heal on its own with rest within one to three weeks. Grade 2 and grade 3 MCL tears, which are more severe, need proper treatment in order to heal, which can include resting, wearing a knee brace and doing physical therapy.Oct 18, 2021

How can I tell if I tore my MCL?

What are symptoms of tears in the medial collateral ligament?Pain, which can range from mild to severe.Stiffness.Swelling.Tenderness along the inside of the knee.A feeling that the injured knee may give way under stress or may lock or catch.

How do you relieve MCL pain?

Most MCL injuries can be treated at home with rest, ice, and anti-inflammatory medicine. Your doctor may suggest that you use crutches and wear a brace that protects but allows for some movement of your knee. You may need to reduce your activity for a few weeks.

What exercises can I do with a torn MCL?

weeks following injury, the pain is usually subsiding and the swelling is lessened. You can now try to stretch the knee to regain motion. Stationary cycle, swimming (flutter kick only) and the following exercise program are recommended.

Is bike riding good for MCL injury?

You may ride the stationary bicycle daily for 10 to 20 minutes. Avoid using stair-stepper machines, doing deep knee bends and squats or any exercise that causes crunching, clicking or pain at the kneecap.

Does massage help MCL injury?

It is important to remember that an acute injury (less than 24 hours), injury with swelling, and a medial collateral ligament (MCL) injury with an untreated fracture are never massaged. It is best to get rest and keep the affected area immobilized.Apr 3, 2021

How to do a squat on a wall?

Stand on the single leg with your back and buttocks touching a wall. Place the foot about 6 inches from the wall. Slowly lower your body by bending the knee and slide down the wall until the knee is flexed about 45 degrees (il lustration). Pause five seconds and then slowly slide back up to the upright starting position. Keep the hips level and be sure you are using your knee muscles to perform the exercise.

How to straighten knees?

Standing sideways to the step, slowly step up onto the step and slowly straighten the knee using the quadriceps muscles. Slowly lower the opposite foot to touch the floor. Do not land on the floor, just touch gently and repeat the step up.

How to heal a knee injury?

The knee should be protected with a short-hinged brace for 3 to 6 weeks , depending upon the severity of the injury. Crutches and restricted weight bearing may be needed, as instructed by the doctor. Apply ice to control swelling. Elevate the leg and use elastic stockings if the leg is swollen. As the pain lessens and the swelling decreases, try to gradually regain knee motion. Avoid pivoting or twisting the knee because it might be unstable and give out. Be careful getting out of cars, or catching your toe on a rug. When walking, bear weight according to your doctor’s instructions.

What is the purpose of the MCL handout?

This handout is to help you rebuild the strength of the knee muscles after injury to the MCL of the knee. It is intended as a guideline to help you organize a structured approach to strengthen the knee.

How to do a quad set?

slide 3 of 10, Quad sets, Sit with your affected leg straight and supported on the floor or a firm bed. Place a small, rolled-up towel under your knee. Your other leg should be bent, with that foot flat on the floor. Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel.

How to get rid of a swollen lower back?

You should be able to slip your hand in between the floor and the small of your back, with your palm touching the floor and your back touching the back of your hand. Tighten the thigh muscles in your affected leg by pressing the back of your knee flat down to the floor.

How to get rid of a swollen hamstring?

Your good leg should be straight and supported on the floor. Tighten the muscles on the back of your bent leg (hamstring) by pressing your heel into the floor. Hold for about 6 seconds, then rest for up to 10 seconds.

How to straighten a swollen knee?

Lift the lower part of your affected leg and straighten your knee by tightening your thigh muscle. Keep the bottom of your knee on the foam roll or rolled-up towel.

How to get your heel back?

Lie on your back with your knees bent. Slide your heel back by bending your affected knee as far as you can. Then hook your other foot around your ankle to help pull your heel even farther back. Hold for about 6 seconds, then rest for up to 10 seconds. Repeat 8 to 12 times.

How to do hip abduction?

slide 8 of 10, Hip abduction, You will need a small pillow for this exercise. Sit on the floor with your affected knee close to a wall. Bend your affected knee but keep the other leg straight in front of you. Place a pillow between the outside of your knee and the wall.

How to do a slide 2 of 10?

slide 2 of 10, Heel slides on a wall, Lie on the floor close enough to a wall so that you can place both legs up on the wall. Your hips should be as close to the wall as is comfortable for you. Start with both feet resting on the wall. Slowly let the foot of your affected leg slide down the wall until you feel a stretch in your knee.

What are some exercises to help with MCL sprain?

MCL sprain proprioception exercises. Proprioception or movement control exercises involve balance and coordination which is often damaged with knee injury. Standing on one leg with your eyes closed is one way of measuring this.

What is plyometric exercise?

Plyometrics or plyometric exercises are a form of strengthening exercise, incorporating jumping, bounding and hopping movements, which works to increase power in the muscles. Power is used in the vast majority of all sports and so plyometrics can be used to help develop this for most athletes.

How to do lunges?

Start with a wide stance. Bend the back knee towards the floor, but don’t let it touch. Keep your back upright throughout and don’t let the front knee move forwards past the toes.

What is a wobble board?

Wobble boards are most commonly used in the rehabilitation of ankle injuries such as ankle sprains, although they should also be used for other lower leg and knee injuries. They can also be used for upper limb injuries, especially the shoulder. This is important in people involved in throwing or similar activities.

How to work the gluteal muscles?

The athlete lies on their back, knees bent and pushes the hips upwards to work the gluteal muscles and hamstrings. Use both feet on the floor pushing up to begin with. Hold the position briefly and then lower.

How to curl your leg?

Leg curl. Lie on your front and bend the knee up against resistance of ankle weights or a resistance band and gently lower. Remember to keep your hips firmly on the bench and do not allow them to raise up. If they rise up then the weight may be too heavy.

What is a knee brace?

A hinged knee brace protects the joint and helps reduce any swelling. It has solid metal supports down the sides to prevent sideways movement of the joint. Grade 2 or 3 injuries may require a limited motion hinged knee brace.

How long does it take for a knee ligament to heal?

When this happens, you may face a recovery time of weeks to months, depending on the grade of the MCL tear.

How to treat grade 3 MCL tear?

Treatment of Grade III MCL Tears. When a grade III MCL tear occurs, patients should brace their knee and use crutches until the pain has subsided. 7  The knee can be immobilized for a few days initially, but early range-of-motion will help in the recovery process. Once the patient can begin bending their knee, ...

Do MCL tears need surgery?

MCL tears often do not need surgery. There are many studies that document successful nonsurgical treatment in nearly all types of MCL injuries. 8  Most surgeons agree that for patients who complain of persistent knee instability, despite appropriate nonsurgical treatment, surgery is reasonable. 9 

Can you brace your MCL?

Treatment always begins with allowing the pain to subside, beginning work on mobility, followed by strengthening the knee to return to sports and activities. 3  Bracing can often be useful for the treatment of MCL injuries. Fortunately, most often surgery is not necessary for the treatment of an MCL tear.

Can you bend your knees with a hinged knee brace?

Once the patient can begin bending their knee, early range-of-motion exercises should commence, including stationary bicycling. 7  Normal walking and progression to jogging can begin as pain allows. Use of a hinged knee brace is usually very helpful to support the knee, especially in the earlier stages of rehab.

Overview of an MCL Sprain

If your MCL is overextended or overtaxed, then the ligament can become sprained or torn. This injury commonly occurs while participating in sports and is usually caused by twisting, cutting, or bending movements. Additionally, a blow or tackle to the outside of the knee can also cause this condition. 1

Treatment Options for an MCL Sprain

Shortly after an MCL sprain, your knee will be painful, swollen, and inflamed. During this acute phase, several treatments can help reduce these early symptoms. Depending on the severity of the injury, your doctor may also recommend physical therapy or surgery. Treatment options may include the following:

A Word From Verywell

After sustaining an MCL injury, it is vital to know the treatment options at your disposal. Following a thorough examination, your doctor will properly diagnose your condition and guide you through the interventions that are appropriate for you.

How long does MCL rehab last?

The program should last approximately 6-8 weeks. Grade 3 Rehab: MCL rehab for a complete tear can be divided into two categories. Pre-hab before a medical intervention (knee surgery) and rehab afterward. “Prehab” for a grade 3 sprain should focus on strengthening the quadriceps and hamstrings prior to the surgery.

Why is there no pop in my knee?

Even if there was no pop, you’re probably researching an MCL sprain because you believe you have some degree of MCL injury. There’s a good chance you’ve already figured out that the ligament on the inside of your knee is your MCL. That’s where you heard the pop and now you’re trying to figure out how long recovery time is for an MCL sprain ...

Why is it important to know that every MCL sprain is its own journey?

It’s because there is a spectrum of severity within both grade 1 and grade 2 sprains. There is a spectrum to this injury, and it’s important to realize right away that every MCL sprain is its own journey. It’s very hard to pin down exactly how long it will take you to recover.

What is grade 3 MCL?

A grade 3 MCL sprain is a complete tear of the MCL. This means that surgical intervention is the only way to restore a functioning MCL. There is not a recovery time for the injury; as it will not health itself.

How long does it take to recover from a grade 1 MCL sprain?

A grade 1 MCL sprain recovery time is typically anywhere from 1 month to 9 months depending on recovery protocol and the severity of the sprain. This is why it can be so hard to pin down, because the grade 2 covers such a broad spectrum of the severity of MCL sprains.

What is the best treatment for a MCL sprain?

I wish I could tell you there is a magic bullet that accelerates recovery. Unfortunately, rest is the main element to MCL sprain treatment. ICE and NSAID’s are always recommended, but they are usually most helpful after the initial injury.

How many degrees of injury are there to an MCL?

As mentioned above, there aren’t just three degrees of injury to an MCL. There is a spectrum. If on that spectrum of MCL injuries you find that your injury seems to be mending relatively quickly (i.e. progress is coming along in the first week), you likely have what would be classified as a grade 1 sprain. A grade 1 MCL sprain recovery time is ...

Why is passive stretching important?

Passive stretching helps to improve flexibility in muscles and ligaments during your cool down after exercise. These stretches are important to avoid injury. The following quadriceps stretch is a good example of a passive stretch which helps to maintain the elasticity of the MCL.

How to heal MCL after exercise?

Allowing your body adequate rest time after strenuous physical activity is an essential part of avoiding injury. Your body needs time to heal after exercising, usually at least one full day of rest. This helps your muscles strengthen and maintain good health.

Why do you stand on one foot?

Standing on one foot improves your balance, training your MCL to become stronger and more stable. Greater stability goes a long way to prevent injury. It trains your muscles to hold their place and keep your knee stable. Stand up straight with your shoulders back and your stomach muscles engaged.

How to warm up MCL?

The following leg swinging exercise is an example of an active stretch which helps to warm-up the MCL. Stand in front of a wall, with your feet shoulder-width apart. Press your palms against the wall at shoulder level, keeping your stomach muscles engaged.

How to keep your muscles hydrated?

Drink plenty of water. Your muscles rely on you to keep them hydrated so they can continue to work well. Dehydrated muscles are more prone to injury. It's also not good for your body. Drink at least 16 oz. of water several hours before your workout. Remember to drink water while you workout as well.

How to prevent MCL injury?

Make sure your shoes provide enough support. Wearing shoes with adequate cushioning and support is essential for preventing injury to the MCL. Shoes meant for running are a good choice for use during sports activities. Replace old shoes and make sure you have enough sole support.

Why is wearing clothes important for MCL?

Wearing appropriate clothing while exercising helps you to avoid placing unnecessary stress on your MCL. You don't want to wear clothing that is too tight or that restricts movement. When the MCL becomes stressed, such as that caused by inappropriate clothing, it becomes more prone to injury.