Full Answer
How to strengthen your 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.
What happens when you tear your MCL?
Feb 02, 2021 · MCL Injury Rehab Considerations. 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. If upon an initial evaluation from a physical therapist or orthopedist, the specific clinician observes there is …
How do you tear your MCL?
Rehab exercises after an MCL injury include stretches and muscle strengthening exercises. Stretching Stretching exercises are designed to loosen up the muscles and joints that surround your injured knee. Although rest and ice will most often be the first steps in your treatment, you will also be combating stiffness due to inactivity.
What is the recovery time for a MCL tear?
Feb 16, 2022 · Treatment for MCL tears include: Exercises to strengthen muscles. Use of a protective knee brace during exercise. Treatment for MCL Injury Rest. 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.
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 do you rehab a torn MCL?
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 long does MCL strain 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.
When should I start rehab for MCL?
three weeks after injury (grade 1) 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 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 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.
How do you tell if MCL is torn or sprained?
Symptoms of MCL Sprains and TearsA “popping” sound when the injury occurs. ... Immediate sharp pain from the inner section of the knee.Immediate swelling at the inner knee. ... Tenderness around the inner knee. ... Increased pain a few hours after the injury.More items...
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
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.
Should you stretch a sprained MCL?
2:3013:03Top 7 MCL Sprain Treatments - Ask Doctor Jo - YouTubeYouTubeStart of suggested clipEnd of suggested clipAnd if you've had your knee sprain for a couple days you're not walking quite right your back mightMoreAnd if you've had your knee sprain for a couple days you're not walking quite right your back might start hurting you too so make sure that you get some pressure off of that. So with the heel slide
How to stretch MCL?
MCL stretching exercises include ankle stretches and lower leg stretches. To perform a basic ankle stretch, sit down on the ground with your injured leg extended and other leg bent at the knee. Extend your toes out and away from your body, pushing forward until you feel a stretch. Hold for 10 seconds before relaxing.
How to get your knees back to normal?
With your arms at your sides, bend your injured knee up and toward your buttocks, contracting it until your foot is flat on the floor. Hold this position for several seconds before extending your leg back out again.
How to strengthen knee muscles?
Muscle strengthening exercises range from leg extensions to hip rotations. To perform a leg extension , sit down at a leg extension machine with of your feet on the pad of the exercise machine. Select a weight that is appropriate for the current strength of your leg and push on the pad until your legs are fully extended. Return slowly to your starting position and repeat.
How to do leg extension?
To perform a leg extension, sit down at a leg extension machine with of your feet on the pad of the exercise machine. Select a weight that is appropriate for the current strength of your leg and push on the pad until your legs are fully extended. Return slowly to your starting position and repeat.
How long does it take to recover from a knee ligament tear?
Although a full tear might require surgery and weeks of rehabilitation, you may be able to recover from a partial tear or strain to full strength in a matter of days or weeks.
Can you walk with a crutch?
Depending on the extent of your injury, you may need to begin walking with a crutch under each arm. Progress to using one crutch only as your condition improves. Once your leg is strong enough, attempt short distance walks and lengthen the distance as appropriate.
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.
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.
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 do ROM?
To perform this gentle knee range of motion or ROM exercise the athlete lies on their back on a hard surface. The heel is slowly moved up towards the buttocks, as far as is comfortable. Socks can be worn to ensure that the foot slides. After a minute or so, a further movement may be possible. A towel or strap wrapped around ...
Who is Mike Walden?
Mike Walden. Mike is creator & CEO of Sportsinjuryclinic.net. A qualified Sports Injury Therapist with a degree in Physical Education, Sports Science and Physics, and a Postgraduate Certificate in Education.
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 straighten knees?
Contract the quadriceps muscles at the front of the thigh. Hold for 10 seconds. Relax and rest for 3 seconds. Repeat 10 to 20 times. You can also perform this exercise with a rolled up towel or foam roller under the knee as shown. Contraction will cause the foot to lift off the floor as the knee straightens.
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 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 get a leg injury out of a staircase?
Stand sideways on the bottom step of a staircase with your injured leg on the step and your other foot on the floor. Hold on to the banister or wall.
How to stretch a knee?
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. Hold for 15 to 30 seconds.
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 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 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 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 long does it take to recover from a MCL tear?
When this happens, you may face a recovery time of weeks to months, depending on the grade of the MCL tear. 2 . Treatment of an MCL tear depends on the severity of the injury.
How long should I be immobilized after a grade 3 MCL tear?
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.
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.
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 bend your knee with a knee brace?
When a grade II MCL injury occurs, the use of a hinged knee brace can be useful in early treatment. 5 The hinged knee brace will allow you to bend the knee, but provide support to the injured ligament.
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 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.
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.