MCL Sprain Rehab Program | Early, Mid-, & Late Stage | Exercise Progressions

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Physiotutors

Physiotutors

2 жыл бұрын

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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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🎶 Intro/Outro Track: Pharien - What You Say
Link: • Pharien - What You Say
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This is not medical advice! The content is intended to be educational only for health professionals and students. If you are a patient, seek care of a health care professional.

Пікірлер: 217
@Physiotutors
@Physiotutors 4 ай бұрын
Equipment Recommendations: Fabric Resistance Loops: amzn.to/3vsh5eX Big Training Bands: amzn.to/3VGEPq6
@CatchSri
@CatchSri 2 жыл бұрын
This is the only video that showed all the exercise quickly without much talking good job
@monjettgraham2989
@monjettgraham2989 4 ай бұрын
This is a great video which shows rehab drills without a tedious anatomy and biology lecture.
@kamalsubhani6794
@kamalsubhani6794 2 жыл бұрын
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!
@Physiotutors
@Physiotutors 2 жыл бұрын
Good luck!
@gauravdevkar6696
@gauravdevkar6696 2 жыл бұрын
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
@mayank1515
@mayank1515 2 жыл бұрын
@@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...
@jafferrizvi1305
@jafferrizvi1305 2 жыл бұрын
How is your progress now?
@gauravdevkar6696
@gauravdevkar6696 2 жыл бұрын
@@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.
@jakeoswald8017
@jakeoswald8017 2 жыл бұрын
Only video I’ve seen that actually outlines late stage recovery. Thank you!
@Physiotutors
@Physiotutors 2 жыл бұрын
Glad it was helpful!
@oneofthemnames3050
@oneofthemnames3050 2 жыл бұрын
Also this is the best video out on this subject 💪🏽 thank you!
@askarygarcia1
@askarygarcia1 2 жыл бұрын
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.
@shlaafu
@shlaafu 2 жыл бұрын
I've been told to start gym and do some exercises this will be very helpful
@rchot84
@rchot84 2 жыл бұрын
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
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
healthy 4 the grave . i like it
@rchot84
@rchot84 2 жыл бұрын
@@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.
@hansinyo5872
@hansinyo5872 2 жыл бұрын
I hope you get well soon brother. Come back stronger. 💪
@mayank1515
@mayank1515 2 жыл бұрын
@@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.
@mayank1515
@mayank1515 2 жыл бұрын
@@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?
@OscarGonzalez-vg3cp
@OscarGonzalez-vg3cp 20 күн бұрын
Thanks for this video. Hope my knee gets better with these exercises .
@ausommet
@ausommet Жыл бұрын
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.
@craigd2352
@craigd2352 Жыл бұрын
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
@ausommet
@ausommet Жыл бұрын
@@craigd2352 admittedly I didn’t stay consistent with the exercises, but even just doing them on & off has helped tremendously
@craigd2352
@craigd2352 Жыл бұрын
@@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
@arturoaguilar875
@arturoaguilar875 Жыл бұрын
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.
@kristinaleist4156
@kristinaleist4156 Жыл бұрын
@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.
@rkatpar
@rkatpar 4 ай бұрын
Great vid, thank you!
@ToradEmire
@ToradEmire 9 ай бұрын
Good job I would like to know about the prognosis of MCL injury in sport injury
@kiranpatil6052
@kiranpatil6052 Жыл бұрын
Best physiotherapist.. Love from India
@whitesteel7353
@whitesteel7353 2 жыл бұрын
Thank you!!
@christinapennell5073
@christinapennell5073 2 жыл бұрын
. Thank you for more demonstration and less talking. Esp for those of us who already have baseline knowledge of our anatomy.
@Artzimer1958
@Artzimer1958 2 ай бұрын
I tore my mcl bilateral 😢 2 months ago. I have been doing physical therapy for almost a month. My left side though is taking a long time. I can’t bend my leg more than 45°. This video is very helpful especially showing the type of exercises at different stages is very helpful. Thank you.
@neymarnikalje
@neymarnikalje Жыл бұрын
Thank you so much ❣️ you 👏🏻👏🏻
@shiloh4184
@shiloh4184 2 жыл бұрын
awesome vid. Straightbto to the point
@Physiotutors
@Physiotutors 2 жыл бұрын
Thanks! Glad you enjoyed the video. Share away
@Modernstoic1
@Modernstoic1 2 жыл бұрын
At the gym now. Thanks!
@AlpineTrails
@AlpineTrails 2 жыл бұрын
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.
@alicantuncer4800
@alicantuncer4800 2 жыл бұрын
Straight to the point and comprehensive. Instant sub! Cheers!
@Physiotutors
@Physiotutors 2 жыл бұрын
Love to hear that 🙋🏻‍♂️
@luke9822
@luke9822 Жыл бұрын
You should consider providing international Amazon links to the bands you use for your exercises.
@eric-8998
@eric-8998 2 жыл бұрын
Thanks!
@KC-wg8ie
@KC-wg8ie 2 жыл бұрын
Thanks
@praveens5926
@praveens5926 Жыл бұрын
Crazzzyy...I was looking for this...have mcl strain for 3 months..will work on this. Will keep you posted..
@Physiotutors
@Physiotutors Жыл бұрын
Best of luck!
@praveens5926
@praveens5926 Жыл бұрын
@@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..
@craigtracey4404
@craigtracey4404 2 жыл бұрын
Very good video going through all stages of MCL recovery
@joe-5D
@joe-5D Жыл бұрын
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
@lodgechant
@lodgechant 2 жыл бұрын
Thank you! Very helpful!
@Physiotutors
@Physiotutors 2 жыл бұрын
Glad it was helpful!
@ajayyt09
@ajayyt09 2 жыл бұрын
Nice video so helpful
@tuankiethuynh2907
@tuankiethuynh2907 6 ай бұрын
Thanks ❤ From Việt Nam
@joeymooney6234
@joeymooney6234 2 жыл бұрын
Can these exercises be used for patients with LCL injuries as well?
@anthonytmallo3990
@anthonytmallo3990 2 жыл бұрын
Great instructional video. Thanks!
@Physiotutors
@Physiotutors 2 жыл бұрын
Glad you enjoyed it!
@golfshoe9321
@golfshoe9321 Жыл бұрын
I've ruled out ITBS with my lateral knee pain. It's probably a low-grade LCL sprain. Any specific rehab protocol for LCL?
@mezianeremila454
@mezianeremila454 Жыл бұрын
What’s the trigger to move from early onwards and how long do you stay at early stage?
@MechanicalNerd
@MechanicalNerd Жыл бұрын
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.
@sadiafrazier
@sadiafrazier 3 ай бұрын
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?
@MechanicalNerd
@MechanicalNerd 3 ай бұрын
@@sadiafrazier yes after 2 weeks I was able to walk slowly and carefully
@mr.ferg0112
@mr.ferg0112 Ай бұрын
When did you regain full capacity? Did you need surgery?
@csabarevai
@csabarevai 9 ай бұрын
Hello. How many days after MCL injury (Grade 1) can I start early strengthening movements?
@not.ralphnble
@not.ralphnble 2 жыл бұрын
When does late stage recovery happen. In the next month after the injury happened?
@Calchick7
@Calchick7 Жыл бұрын
Should knee brace be worn during therapy exercises or not
@lettebox3457
@lettebox3457 Жыл бұрын
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?
@Theodinsson
@Theodinsson 2 жыл бұрын
approving of the car choice Andreas
@breathworkwithru
@breathworkwithru Жыл бұрын
Should you be doing the exercises if you’re feeling some pain? Super helpful video!
@mightymight365
@mightymight365 10 ай бұрын
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.
@SidraSidra-iz6oh
@SidraSidra-iz6oh 10 ай бұрын
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 .
@Mary-ly9vt
@Mary-ly9vt Жыл бұрын
nice to s h ow the more acute right angle and 45 cuts and side to aide jumps
@eikehomringhaus4791
@eikehomringhaus4791 2 жыл бұрын
Immer Ehre
@scottthompson7009
@scottthompson7009 Жыл бұрын
Great video exactly what I need to improve my injury incrementally
@grumpyoldfolk
@grumpyoldfolk 2 жыл бұрын
How many days for early stage for a minor ligament tear ? 8-10 days ?
@LIFEOFYY
@LIFEOFYY Жыл бұрын
Is running on treadmill good for recovery meniscus tear
@brandonwinchester5401
@brandonwinchester5401 Жыл бұрын
Hurt my mcl squatting how long should I do the early stage work before progressing to the mid stage
@FreakishlyTinyWalnut
@FreakishlyTinyWalnut 2 жыл бұрын
About how long should we spend in each phase?
@pomelo-ik8dt
@pomelo-ik8dt 2 жыл бұрын
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 :(
@craigd2352
@craigd2352 Жыл бұрын
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
@benefitssciencetechnologie7777
@benefitssciencetechnologie7777 Жыл бұрын
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?
@deanmacey3554
@deanmacey3554 5 ай бұрын
@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?
@Physiotutors
@Physiotutors 5 ай бұрын
Correct
@deanmacey3554
@deanmacey3554 5 ай бұрын
@@Physiotutors Great, thanks for confirming!
@Sunny-vn6qm
@Sunny-vn6qm Жыл бұрын
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?
@JohnIdlewood
@JohnIdlewood Жыл бұрын
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
@Physiotutors
@Physiotutors Жыл бұрын
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.
@kristianmarc1024
@kristianmarc1024 3 ай бұрын
Hi, i just injured my MCL, looks like grade 1 MCL sprain. When should I start the rehab?
@trapbeatsceo
@trapbeatsceo 10 ай бұрын
What if it makes a pop sound when you bend it ?
@roxxymiller
@roxxymiller 2 жыл бұрын
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.
@godwinkipngetich476
@godwinkipngetich476 2 жыл бұрын
Where is the link?
@pfokrelokoso583
@pfokrelokoso583 2 жыл бұрын
Hi can you help me follow some diet for MCL injury.... really helpful video
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
no sugar carbs , eat one time per day . lose extra kg
@ayaz9342
@ayaz9342 2 жыл бұрын
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
@babydivaan4445
@babydivaan4445 Жыл бұрын
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.
@Physiotutors
@Physiotutors Жыл бұрын
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
@babydivaan4445
@babydivaan4445 Жыл бұрын
@@Physiotutors Thank you for the kind response sir.
@SportsZone300
@SportsZone300 2 жыл бұрын
Sprained my MCL, this is gonna be a big help
@markdegaute2125
@markdegaute2125 Жыл бұрын
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?
@SportsZone300
@SportsZone300 Жыл бұрын
@@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
@markdegaute2125
@markdegaute2125 Жыл бұрын
@@SportsZone300 Thanks. I'm resigned to at least 6 weeks braced and perhaps another 2 - 3 before I consider some non-contact sporting exercise.
@kakjwj1459
@kakjwj1459 2 жыл бұрын
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
@OtakuArabian
@OtakuArabian 2 жыл бұрын
when do i know it s rehab time
@yoavpaz243
@yoavpaz243 2 жыл бұрын
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?
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
no
@yoavpaz243
@yoavpaz243 2 жыл бұрын
@@gamesthatmatter9374 i did the govermant license test in physiotherapy few months ago and it is true
@shahsaab2385
@shahsaab2385 Жыл бұрын
how many days after injury should I start the early stage? should I start just after the injury or few days after?
@mentalraja5772
@mentalraja5772 Жыл бұрын
Opresan k kitne din bad runing kar sakte hai sir
@soccermania4649
@soccermania4649 Жыл бұрын
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.🙏🏻🙏🏻
@hearthackersumit9439
@hearthackersumit9439 9 ай бұрын
How Are you now ?
@soccermania4649
@soccermania4649 9 ай бұрын
@@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.
@hearthackersumit9439
@hearthackersumit9439 9 ай бұрын
@@soccermania4649 Now Any instability In Your Knee ?
@Zzouma
@Zzouma 6 ай бұрын
I have mcl from second grade for 3 months and i want to return to play football😥
@nandanasuresh102
@nandanasuresh102 16 күн бұрын
Is 1 year considered mid or late?
@erencihan4851
@erencihan4851 2 жыл бұрын
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.
@Physiotutors
@Physiotutors 2 жыл бұрын
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
@erencihan4851
@erencihan4851 2 жыл бұрын
@@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
@erencihan4851
@erencihan4851 2 жыл бұрын
@@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 💪🏻
@jamesakhiwu9603
@jamesakhiwu9603 2 жыл бұрын
@@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?
@shanXxx385
@shanXxx385 Жыл бұрын
How long for healing and did your knee buckle at the start of injury
@marryannumali803
@marryannumali803 2 жыл бұрын
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?
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
no
@marryannumali803
@marryannumali803 2 жыл бұрын
@@gamesthatmatter9374 😭 but why?
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
@@marryannumali803 lack of testosterone in women don't heal well tendon injuries
@marryannumali803
@marryannumali803 2 жыл бұрын
@@gamesthatmatter9374 sorry i forgot to say im a guy.. im only using this acc. Its my wifes acc.😊✌️
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
@@marryannumali803 you have low testosterone then. It's over
@jlhemerenciana7
@jlhemerenciana7 2 жыл бұрын
How about sets and reps?
@Physiotutors
@Physiotutors 2 жыл бұрын
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
@loekTheDreamer
@loekTheDreamer 2 жыл бұрын
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.
@patsyyyfranzferd3789
@patsyyyfranzferd3789 2 жыл бұрын
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:)
@RJ-is9ko
@RJ-is9ko Жыл бұрын
Work your hamstrings alot. Also start doing single leg squats or lunges instead.
@yortnorth355
@yortnorth355 4 ай бұрын
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.
@borysc3839
@borysc3839 2 жыл бұрын
How many days after injury should I start the early stage? Should I start just after the injury or few days after?
@Physiotutors
@Physiotutors 2 жыл бұрын
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
@pollenallegiker1424
@pollenallegiker1424 2 жыл бұрын
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.
@thefakebenji8993
@thefakebenji8993 2 жыл бұрын
Go to a physiotherapist so they can diagnose what grade it is. And they can follow you through on the proper rehab process
@gabemedina2275
@gabemedina2275 2 жыл бұрын
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.
@tonymucho
@tonymucho 2 жыл бұрын
At least 6 weeks pure rest I was told. No rehab, sport etc in that time. Pure rest
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
@@tonymucho thats the worst . how do u want to collagen fibers to mend ? u need to move man
@rainhart27
@rainhart27 2 жыл бұрын
Had my mcl injury 8 months ago and now it’s difficult to do Indian sit , cross legs sit
@dheerajdhankiya2473
@dheerajdhankiya2473 2 жыл бұрын
Dr abhishek awasthy se treatment karwao......
@iwopopowicz9990
@iwopopowicz9990 2 жыл бұрын
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?
@Caca-rj4lv
@Caca-rj4lv 2 жыл бұрын
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!!
@Stevenn12
@Stevenn12 2 жыл бұрын
@@Caca-rj4lv are you 100% okay now?
@Caca-rj4lv
@Caca-rj4lv 2 жыл бұрын
@@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
@gauravdevkar6696
@gauravdevkar6696 2 жыл бұрын
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
@ngamsanglenahaokip5551
@ngamsanglenahaokip5551 2 жыл бұрын
@@Caca-rj4lv it's been 5 months now since im injured would I start from early stag or mid or late ?
@Ramsangthakor4
@Ramsangthakor4 2 жыл бұрын
My ACL surgery after MCL LCL tear please help
@sergeiandreivich2720
@sergeiandreivich2720 2 жыл бұрын
@@gamesthatmatter9374 bro please stfu, u are just creeping shit out of everyone, u are scaring people for no reason
@dheerajdhankiya2473
@dheerajdhankiya2473 2 жыл бұрын
Awasthy vitility best hai for ligament injury
@dixonvfitness1921
@dixonvfitness1921 2 жыл бұрын
I tore my MCL in BJJ. I will be needing these exercises.
@luminousbeings9080
@luminousbeings9080 2 жыл бұрын
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
@dixonvfitness1921
@dixonvfitness1921 2 жыл бұрын
@@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.
@dixonvfitness1921
@dixonvfitness1921 2 жыл бұрын
@@luminousbeings9080 I was thrown onto the ground but had to land on my knees to avoid a concussion. I'm actually somewhat lucky.
@dixonvfitness1921
@dixonvfitness1921 2 жыл бұрын
@@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.
@Stevenn12
@Stevenn12 2 жыл бұрын
@@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
@shahsaab2385
@shahsaab2385 Жыл бұрын
how many days after injury should I start the early stage? should I start just after the injury or few days after?
@Physiotutors
@Physiotutors Жыл бұрын
For any personal health or rehab questions we recommend to consult with our partners at yourphysio.online for a remote physiotherapy consultation.
@emmahoskisson37
@emmahoskisson37 2 жыл бұрын
I feel a clicking in my knee when doing this exercise, what does this mean (if it means anything)?
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
its over
@syedamahwishnishat3325
@syedamahwishnishat3325 2 жыл бұрын
@@gamesthatmatter9374 bro what's over?
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
@@syedamahwishnishat3325 your knee and life
@vene8493
@vene8493 2 жыл бұрын
Its probably meniscus go to doctor
@Stevenn12
@Stevenn12 2 жыл бұрын
@@gamesthatmatter9374 bruh Don't use drugs
@darylintertas457
@darylintertas457 2 жыл бұрын
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
@elrondwayne7042
@elrondwayne7042 2 жыл бұрын
How do you know if you have mcl
@Zzouma
@Zzouma 6 ай бұрын
Which grade from mcl ? I have mcl from second grade for almost 3 months ago
@yokayt6325
@yokayt6325 2 жыл бұрын
When you say early, mid, late. How many weeks away, we are ?
@Physiotutors
@Physiotutors 2 жыл бұрын
No set timeframe. Progress based on ability to complete exercises and monitor reactivity to progressive loading
@yokayt6325
@yokayt6325 2 жыл бұрын
@@Physiotutors thanks
@pfokrelokoso583
@pfokrelokoso583 2 жыл бұрын
How long will it take for MCL mild sprain to heal
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
8 weeks
@samargalal8781
@samargalal8781 2 жыл бұрын
@@gamesthatmatter9374 4 months and still pain,, what do you think?
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
@@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
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
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
@samargalal8781
@samargalal8781 2 жыл бұрын
@@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! 😐🙄
@mylesjohnson862
@mylesjohnson862 2 жыл бұрын
how often do you recommend do these exercises a week?
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
every day
@samargalal8781
@samargalal8781 2 жыл бұрын
@@gamesthatmatter9374 how much sets? And what about pain?, i feel pain should i stop or continue?
@gamesthatmatter9374
@gamesthatmatter9374 2 жыл бұрын
@@samargalal8781 minor pain is normal . intolerable pain is not alowed. Its a balance between healing and pain .
@deepdunk1355
@deepdunk1355 11 ай бұрын
Basketball 🗣️🙏
@mentalraja5772
@mentalraja5772 Жыл бұрын
Runing time
@robg5509
@robg5509 Жыл бұрын
Anyone else feel CLICKING when you walk?
@oneofthemnames3050
@oneofthemnames3050 2 жыл бұрын
@4:48 I got scared lol gave me flashbacks
@jakeoswald8017
@jakeoswald8017 2 жыл бұрын
Right!? The horror of my knee bending like that
@wizard9k
@wizard9k Жыл бұрын
j
@clairebouillon2050
@clairebouillon2050 2 жыл бұрын
Hb
@Amathylar
@Amathylar Жыл бұрын
DO NOT do these in early stages if you had an MCL tear Grade 2 or Grade 3.
@ntnsty
@ntnsty 6 ай бұрын
3:16 No, please people, don’t ever do this non-functional, knee and lower back damaging excercise.
@Physiotutors
@Physiotutors 6 ай бұрын
You have a lot to catch up on
@ntnsty
@ntnsty 6 ай бұрын
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.
@Physiotutors
@Physiotutors 6 ай бұрын
@@ntnsty please read: www.physiotutors.com/leg-extension-dangerous-for-your-knees-or-great-rehab-exercise/
@ntnsty
@ntnsty 6 ай бұрын
@@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?
@danielmosuro9426
@danielmosuro9426 4 күн бұрын
Thanks
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