how to rehab a stretched mcl

How to stretch MCL?

Rehab exercises after an MCL injury include stretches and muscle strengthening exercises. Stretching Although rest and ice will most often be the first steps in your treatment, you will also be combating stiffness due to inactivity.

How can I tell if I tore my MCL?

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

What happens when you tear your MCL?

Rehabilitation after Injury to the Medial Collateral Ligament of the Knee Phase 1: The first six weeks after injury (grade 2 and 3) three weeks after injury (grade 1) 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

Can a MCL tear heal without surgery?

Mar 02, 2022 · MCL sprain mobility exercises Begin mobility exercises as pain will allows. The aim is to regain and maintain full joint mobility. Heel slides Lie on your back. Slowly move your heel towards your buttocks. Use a towel or strap wrapped around …

How long does a stretched MCL take 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.

How do you fix a stretched MCL?

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 do you make your MCL heal faster?

Treatment for MCL tears include: Exercises to strengthen muscles. Use of a protective knee brace during exercise....Treatment for MCL InjuryRest.Application of an ice pack application to reduce swelling that occurs hours after the injury.Compression using an elastic bandage or brace.Elevating the knee.Pain relievers.Sep 26, 2016

What does a stretched MCL feel like?

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.

Is walking good for MCL sprain?

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. Wrap the area with an elastic bandage for compression.Jul 20, 2020

How do you know if your MCL is damaged?

If your MCL (medial collateral ligament) is torn, you may experience the following signs and symptoms:Hearing a popping sound at the time of the injury.Experiencing pain in your knee.Having tenderness along the inner side of your knee.Having stiffness and swelling in your knee.More items...•Oct 18, 2021

What exercises can I do with an MCL injury?

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.

Can you exercise with a torn MCL?

Depending on what section of the MCL is injured can determine how early knee flexion range of motion exercises can start, but this is case-dependent. On average, most athletes can return to full competition within 5 to 7 weeks.

Is the MCL on the inside or outside?

The medial collateral ligament (MCL) is located on the inner aspect, or part, of your knee, but it's outside the joint itself. Ligaments hold bones together and add stability and strength to a joint. The MCL connects the top of the tibia, or shinbone, to the bottom of the femur, or thighbone.

Does MCL tear hurt to touch?

Symptoms of a torn MCL include pain on the inside of the knee, tenderness in the inner knee area, inside area of the knee may hurt to touch, swelling over the injured area, ruising around the knee, knee instability, feeling as if the knee may give out, knee stiffness, difficulty bending and straightening the injured ...Apr 22, 2021

Is MCL the same as meniscus?

While MCL injuries are generally a result of a direct blow to the outer side of the knee that pushes the knee inwards, meniscus injuries are usually the product of direct pressure on the knee following a forced twist or rotation.Oct 28, 2021

How do you sleep with a torn MCL?

To find a comfortable sleep position, use a pillow to support the painful parts. You can put the pillow: between your knees, if you sleep on your side. under your knees, if you sleep on your back.

How to wake up your quads?

HOW: Follow this foolproof guide to wake your quad back up! Laying on the ground or on a table with your knee straight and foot supported, attempt to push your knee down and lift your heel off the ground by squeezing your quadriceps muscle until your knee is fully straight. return to starting position and repeat.

What is the MCL?

One of the more commonly injured knee ligaments is the Medial Collateral Ligament (MCL). The MCL is on the inside part of the knee and runs from the medial epicondyle of the femur to the medial aspect of the proximal tibia. The MCL provides stability and support to the knee during lateral or cutting movements.

What are the three soft tissue structures that are injured when valgus stresses are applied to the knee?

When valgus stresses are applied to the knee, many times a group of three soft-tissue structures are injured: the MCL, anterior cruciate ligament (ACL), and the medial meniscus.

What is the middle phase of MCL rehab?

In the middle phase of MCL rehab, you will begin to re-expose the MCL to loads it will need to handle with everyday activities or sports you participate in. This includes progressive stability exercises focusing on joint proprioception, which is your body’s ability to understand where it is in space.

Why are ligaments important?

In this way, ligaments provide support and strength to a joint, preventing injuries such as dislocations or instances of instability. As such, ligaments are present at almost every joint in our body. Some joints, like our hip joint, have what is called a good bony fit.

What is a P rehab program?

The Knee [P]Rehab Program is a physical therapist developed, step-by-step program that teaches you how to optimize your knee health. This 3-phase program will expose you to various knee and lower body strengthening and stabilization exercises supported by science. This program will bulletproof your knees for anything life throws at you! Learn more HERE!

What is the best treatment for a MCL injury?

As previously discussed, the severity of injury to the MCL will dictate the course of rehabilitation. Nonoperative care has been the preferred treatment for most MCL injuries again due to the high quality of tissue healing.

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.

What is the medial collateral ligament?

The medial collateral ligament is very important in providing stability to the knee joint. The picture is a front-on view of the bones and ligaments that make up the right knee. On the right hand side of each picture is a ligament called the “Medial Collateral Ligament.”. It is this ligament, most commonly referred to as the MCL, ...

What is the ligament that connects the tibia to the femur?

Anatomy of the Knee. The medial collateral ligament (sometimes called the tibial collateral ligament) is a flat ligament on the inside (medial) of the knee that connects the tibia (lower leg bone) to the femur (thigh bone). The medial collateral ligament is very important in providing stability to the knee joint.

How does a MCL injury occur?

How is the MCL Injured? As with any sprain, a MCL injury is the result of excessive stretching or tearing of the medial collateral ligament. The severity of the injury can range from a slight stretching to a complete rupture or tear. By far the most common cause of a medial collateral ligament injury is a blow or sudden impact to the outside ...

What is a MCL tear?

A MCL (Medial Collateral Ligament) injury (also referred to as a MCL sprain or tear), is a common injury that affects the knee joint. An injury occurs when the Medial Collateral Ligament is stretched or torn. Tears of the medial collateral ligament (MCL) are the most common knee ligament injury.

What are the symptoms of a MCL injury?

In other words, the worse the injury, the worse the symptoms. The most common symptom of a MCL injury is pain around the inside of the knee joint. Also common is bruising, swelling and tenderness. Sometimes a popping sound can be heard at the moment of injury.

How to treat a MCL injury?

Immediate Treatment for MCL Injury 1 Rest & Immobilization: Once a MCL injury is diagnosed it is important that the affected area be rested immediately. Any further movement or stress will only aggravate the condition and prolong recovery. It is also important to keep the injured area as still as possible. 2 Ice: By far the most important part. The application of ice will have the greatest effect on reducing bleeding, swelling and pain. Apply ice as soon as possible after the injury has occurred or been diagnosed.

What is minor MCL?

A minor MCL injury is just like any other soft tissue injury and should be treated accordingly. This involves the application of R.I.C.E.R. (R) rest, (I) ice, (C) compression, (E) elevation and obtaining a (R) referral for appropriate medical treatment. The following two points are of most importance.

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.

What is a grade 2 MCL sprain?

A Grade II MCL sprain is caused by a greater valgus stress force. Physical findings include marked tenderness over the MCL, mild to moderate swelling and pain and laxity on valgus stress testing. The knee should be stable at full extension, with laxity only present at 30 degrees flexion. Rehabilitation guidelines are as follows:

What is grade 1 MCL?

A grade I (mild) MCL sprain has local tenderness on the medial femoral condyle or medial tibial plateau, with minimal swelling (Brukner & Khan, 2012). There will be pain but no laxity on valgus stress testing at 30 degrees knee flexion. Rehabilitation guidelines are as follows:

What is medial collateral ligament injury?

Medial collateral ligament injuries occur following a traumatic valgus force, often while the knee is slightly flexed. Edson (2006) provides a comprehensive overview of the current recommended conservative management of MCL injuries, I highly recommend all physiotherapists read this article. This blog aims to provide a succinct overview of the rehabilitation of MCL injuries, with the approach I use to return an individual to full function.

What is the focus of rehabilitation?

In summary, the focus of the rehabilitation is to ensure the correct muscle activation and joint alignment throughout any exercise. The chosen exercise isn't important, as long as the patient feels the muscle working in the correct area. Alicia.

Is grade III ligament tear conservative?

Grade III tears are also usually treated conservatively unless associated with injuries to the anterior cruciate ligament or posterior cruciate ligament. ”. — Edson, C. J. (2006). Conservative and postoperative rehabilitation of isolated and combined injuries of the medial collateral ligament.

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.

What is the MCL?

Anatomy. The medial collateral ligament (or MCL for short) connects the thigh bone (or femur) to the shin bone (or tibia) on the inside of the knee and prevents the knee joint from moving sideways, particularly from forces on the outside of the knee. The MCL itself has two parts to it; a deep section which attaches to the cartilage ...

What is a medial knee sprain?

Medial Knee Ligament (MCL Sprain) A Medial collateral knee ligament sprain or MCL sprain is a tear of the ligament on the inside of the knee. It is usually caused by twisting or direct impact, but may develop gradually over time through overuse. Here we explain the symptoms, causes, treatment and rehabilitation of an MCL sprain.

What is the best knee brace for grade 2 knee injury?

Wear a compression bandage or knee support to help reduce any swelling and protect the joint. A hinged knee brace is best particularly for grade 2 and 3 injuries. It has solid metal supports down the sides to prevent sideways movement of the joint.

How to reduce swelling in a swollen ear?

Electrotherapy. A professional therapist may use electrotherapy treatments such as Ultrasound to help control swelling and pain. Ultrasound transmits high frequency sound waves into the tissues applying a mico massage effect and helping to reduce swelling.

What sports have medial ligaments?

Medial ligament injuries are common in contact sports such as football, rugby, and martial arts but they can also occur in activities of daily living as a result of falls that include a twisting action of the knee joint.

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

A mild MCL injury or grade one sprain should take 3 to 6 weeks to make a full recovery. A more severe grade 2 or grade 3 injury may take 8 to 12 weeks. MCL rehabilitation program.

What exercises can I do to strengthen my ligaments?

Strengthening. As your ligament heals, strengthening exercises such as mini squats, leg press, and step-ups can be done. But movements involving a change of direction or sideways stresses should be avoided until much later in the rehabilitation program.