MCL Sprains and Tears - Treatment and Exercises
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- Опубликовано: 16 июн 2024
- In this video, Maryke discusses the treatment options for MCL (medial collateral ligament) injuries in the knee. She also discusses how long an MCL sprain takes to heal, what conservative treatments are useful, whether you should wear a brace, and what rehab exercises to do.
👉 Get your MCL sprain rehab equipment here:
- Knee brace (we recommend this one because it has hinges to prevent the knee from moving side-to-side and can be adjusted to limit knee extension during early recovery): geni.us/EYLk7RM
- Weights: geni.us/MUwdBo
- Resistance bands: geni.us/gTKM
- More resistance band options at the TheraBand Store: geni.us/CC1oT
🌟Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📽️Other videos you may find useful:
▶️ Best Types of Knee Brace for MCL Sprains: What You Need to Know: • Best Knee Braces for M...
Chapters:
00:00:00 Introduction
00:00:55 Anatomy of the MCL
00:03:10 Mechanism of MCL injuries
00:05:22 Healing times of MCL strains
00:06:59 Treatment for MCL strains
00:08:25 Braces for MCL strains
00:13:50 Rehab for MCL strains
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➡️ Rehab exercise library - Wibbi: geni.us/5QVD1 (Free trial and discount via this link)
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➡️ Taking online payments - Square: geni.us/YhkAHO (Sign up with this link to get a choice of rewards from Square)
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Хобби
👉 Get your MCL sprain rehab equipment here: - Knee brace (we recommend this one because it has hinges to prevent the knee from moving side-to-side and can be adjusted to limit knee extension during early recovery): geni.us/EYLk7RM
- Weights: geni.us/MUwdBo
- Resistance bands: geni.us/gTKM
- More resistance band options at the TheraBand Store: geni.us/CC1oT
If you buy anything via these links, we may get a small commission at no extra cost to you.
Treatment
1. Bend extend (Get full range)
2. Double leg squats (straight legs)
3. Double and single leg glute raises
4. Single leg balance (build up to 30 seoconds
5. Single leg dead lift
6. Leg curls
7. Calf raises
8. Body weight lunges
9. Rotation
10. Jogging
11. Run straight (good form)
12. Run and slowly change direction
13. Grape vine
14. Double leg hops
15. Single leg hops
Diabolical
Brutal
Its frustrating. I got injured lifting weights and I went from being agile to scared I'm going to walk wrong... that list is a good road map to recovery
You can tell how competent this Therapist is by how passionate she speaks about MCL.
Maybe the best explanation and advices on MCL injury out there. I’ve seen dozens. Bravo Doc ! Thanks much.
I agree!!
YESSS! Thank you doc. Love this.
Agree❤
I got a mcl injury from everyday activities. Feels so silly but it happens. Im at day #2. Going to see the orthopedic soon for an mri. Need a cane to walk. If anyone has a similar injury, I'll update you to help.
This video was awesome!!!! Thank you
I am a 56 yr old female - a bit overweight. Prior to my injury I used to walk between 7 & 12km per day atleast 3 x per week. Once I noticed the pain and swelling on my knee I could not walk further than going to the bathroom and back. ( I still cannot fully pinpoint when what happened to cause this injury.)
I started using crutches only using the injured knee's toe area for support. I need to start walking again but was afraid I will cause more severe injury.
After watching your video explaining the injury, recovery and treatment I feel hopeful again. We were planning a charity walk-a-thon of app. 300km in two months time but now I will just have to postpone it for a little while. Thanx
Thanks for sharing, and good luck with your recovery!
This was an AWESOME video!! So thorough and well explained. I even enjoyed knowing the physiology you put out for clinicians. Thank you SO much for doing this video. I will definitely check out your other videos based on how good this one was.
You are good! Fully understood all of it. Nice refresher for this semi-retired PTA! Thank you for posting.
Great video - excellent teaching and diagnostics help. You really put the services I've been getting at my corporate PT chop-shop in perspective... big difference between 'personal trainers' level, versus an actual therapist who knows what they're doing. Very helpful to understand ACL/MCL/PCL interactions when one or all get injured, and how the chain of events triggering off the weakness of one can make vulnerable and injure the others. Thank you!
Thank you , thank you, thank you!! Very detailed and clearly explained.
Definitely the best RUclips video for MCL Stains.
Most excellent Explanation of MCL Injury, Braces, and protocols of Rehab. I learned More from this short video than from 2 visits to a Doctor!! Maryke - keep up the great work!
Wow, what a brilliant tutorial!! So well explained. I feel so hopeful again. Thank you 🙏🏼
Video with a lot of clarity..!! I am a physiotherapy student and I had just got a MCL strain case and needed some rehab guidance. Thankyou! This looks like the perfect explanation I needed and got about just in time.
What a great video, I believe I have a chronic MCL due to hip weakness and such on the same side. I can now tell my leg is moving in a way that adds strain to my MCL and I appreciate the advice!
tried seeing many for sports injury....I find this channel practical, easy to understand and realistic ....things are demystified 👍
This is so helpful. You are so knowledgeable and you can go into detail but in a very clear way. Thank you so much!
Well done! This video was extremely informative!
Like many have said, the best video on mcl injury and rehabilitation that I have found to date🎉 This helps so many people start heading In the right direction or validate’s the exercises they are already doing! 🙏🏻 Thank you!
This is the best video on MCL strains! Can't tell you how much this helped! Thank you so much for going into so much detail.
i m suffering bro 😢
Just strainer mine tonight at an indoor game
How long did it take for you to get back to sports?
I did mine in 2009 jesus h i could hardly walk, 3 years I was limping around, it was defo my MCL but my knee kept swelling.
My GP gave me a shot of cortisone behind the knee it was all gone the next day but be warned, keep those toe muscles exercised, because ide not been walking properly for a few years that was my next problem, my toes felt like they were on fire.
Im 62 now and and have just recently twisted my knee again, these exercises are not easy.
@@mark16livsey Hi Mark I’ve had an MCL sprain on both legs for almost 2 years now, was it just these exercises that helped you recover in the end? Was there anything else you did aside from the exercises and cortisone shot? And did the cortisone make a huge difference? So sorry you’ve been dealing with this, it’s awful.
I love this channel and this specific physiotherapist, absolutely professional.
I wish I had found this video first instead of all the run-of-the-mill generic MCL treatment videos. Top notch and well explained and demonstrated. Thank you!
Thank you so much .. this is a very simple, lucid, scientific and extremely useful video... It helps not only in treating your injury but also in boosting ur confidence... Braces and surgeries , often suggested immediately ... You have clarified it very well...
Thanks for sharing! Great explanation on progression for exercises, really appreciate it.
Thank you ! I broke a bone in my ankle but the pain in my knee at the time of the injury was severe. I am 10 weeks out and have had no treatment for the knee. Your explanation of how my knee bent inward on impact makes sense. The pain is over the top, but at least now I know what to expect and I will also know what to say if my ortho surgeon suggests surgery when I see him next week. He has not examined the knee because the broken bone that required surgery was the priority. Thank you again for this very helpful video!
This is the best video about this type of injury and great rehabilitating techniques. Thank you so much.
This video is full of passion and empathy. 👍
Sweet heart . Good bless you . Your help is much appreciated. Specially in that moment in my life . Because I can’t even afford to pay braces.
I have 2 months suffering for something that the doctor said was arthritis…. Just to see your videos was being a bless for me. I am doing the exercises . I notice a big different.
Yes I do have arthritis (slight, the X-ray said) but I was doing lots of over exercise when this suddenly happens.
Thanks a lot!!!!
Thank you so much for your time and the detail. I've been struggling for nearly a year and this has already started to help me. Very much appreciated.
You are welcome!
By far the very BEST video on MCL injuries covering all aspects of this issue. (and I have watched many). Thank you so much!
You're welcome!
This has been so helpful as I was unaware of what to do.
you're an angel- thank you for helping me care for an injured knee!
Amazing video. I just got back into running to lose weight and pushed a little too hard, hurting my knees. Hope this healing plan helps my knee improve a bit quicker. It's very frustrating not being able to run right now! Thanks!
Another excellent video, thank you. I'm just watching this for the parts that may also be similarly relevant to an ACL injury.
Thank you for this super informative video on MCL Strains. Has helped me hugely.
I agree! This was the most comprehensive thorough description of what why and how to repair an MCL strain/sprain. I am recovering from surgery for a torn medial meniscus and did an exercise in PT that was too taxing and strained/ sprained? my MCL. This video was extremely helpful! I especially appreciate you explaining the progression of exercises and how to know when you can progress to the next one without doing too much. Thank you so much!
I am having a MCL strain after running and happened while changing track between highway and off-road. I'm thinking to get self healed as I'm not into pharmaceutical drugs use so I m thinking to Self heal.
Love all your videos and the simplicity in understanding and following to recovery....avid supporter
So nice to hear you talk about getting better
Best video I’ve seen on mcl sprains, great site to subscribe to, always informative
Brilliantly explained- very thorough, well done.
Thank you for your videos. I’m 67; years old and coming back from Covid. Getting my strength back. I over did it working outside and lifting. Never had this injury before. My mom is 96 years old and does the core exercises and walking exercises dally. God bless.
Τhere's no covid.
WOW. Absolutely phenomenal information Maryke, thank you so much for this detailed coverage of MCL strains!!!
My pleasure!
Great video. (71m). I injured my MCL (self diagnosed) playing disc golf. I recently bought a hinged knee brace to wear for some support and as a reminder as I play the game. I will start your recommended exercises today.
Most comprehensive MCL strain video ever! Thank you 🙏🏾 ☺️
You're so welcome!
I was jumping on the trampoline on one leg and strained this one. I won't be doing that anymore. Thank you so much for these videos.
Omg! Amazing explanation of my whole injury. Exactly what I was looking for. Thanks!
You're welcome!
What an amazing, well structured video. Great info that I really appreciate. Thx 🙏🏻
Excellent video, thanks! Just injured my MCL last night. Currently researching my options for getting this thing healed.
Incredible talent for describing treatment, thank you so much.
You are such a precise teacher. Combined with gentle firmness. Thanks again.
You're welcome!
Makes good sense. Thanks. My knee has been injured for weeks. Need to stop damaging it before I start rehab
Really enjoyed this video, I injured my knee stepping. Down while trail running, I think more of a chronic injury so have found the treatment part and reprogramming my hips part very useful.
I am so glad I've watched this video, truly given a solid understanding of what I need to do, thank you!
Glad it was helpful!
Thank you and God bless for helping so many people
Thank you for the thorough explanation... I really enjoyed this video.
Ive just had a MPFL quad reco after 2 pattella dislocations and a grade 1 MCL injury. Im going to use these with my recovery plan.
Glad I found this 😊
Good luck with your recovery!
Thank you so much for this video. I have been weight training my entire life. I'm now 57 and broke my leg in a motorcycle accident just above my ankle but while fixing the Bone with a titanium plate they also performed an upper ankle sprain repair. I also banged up my knees in the accident. The dr always told me nothing was wrong with my knee. I had a MRI done but it showed nothing wrong. when they checked it for stability with my leg straight and asked if it hurt. It didn't. but I knew it hurt when it was bent. they said it will heal as it got stronger. It did get a little better till one week ago about 10 months after the accident. it gradually started hurting more and more. It got very painful but I could still walk. Then I came across this video. I will do the exercises you suggested. They were well explained and the progression you explained was also excellent. Now I know what the injury actually is. That was what I needed. Thank you so much.
I'm glad you found this useful - good luck with your recovery!
I was looking for videos explaining what possible injury I have from a fall before going to a doctor and I came across to this video that explains perfectly what happened to me and the type of pain that I am feeling. Very good doctor, I will start on the leg exercise to flex and bend to start recovering.
Good luck with your recovery!
Awesome video! Knowing the how and why is extremely helpful
Fantastic video. Precise explanation of the problem area , and how to incorporate movement. You are an exceptional doctor . Thank you for this informative video .
You are welcome!
Wow you did the world a service with this information. Thank you for such detailed explanations
Glad it was helpful!
This is excellent. I am an internal medicine doctor and this is exactly what I needed after a recent injury.
Thank you.
You're welcome!
this was an amazing video! I have been having ligament pain likely due to MCL injury and this is exactly what I needed! so informative with excellent demonstration videos and simplistic recommendations. Thank you!
You're welcome!
scouring the internet for some good info i found myself here and regret nothing. Geat explanation and helped a lot.
Best video to fix my mcl strain. Thank you!
That is an excellent video. I really like the idea of shifting the weight from the healthy leg to the injured leg by adjusting the body cg to strengthen the weight bearing capability. It is a very simple but effective TP.
I can't thank you enough!!!!!
Just so enlightening...
Brilliant! Gave me the exact protocol that I needed. Thanks 😊
This is pure gold, it's just brilliant 👏
What a video! extremely informative. Thanks a lot for putting the time to make this
My pleasure!
Amazing explanation !! Thank you so much for making this video, I am truly grateful.
Glad it was helpful!
I sprained my knee for the third time. I play a lot of tennis and am 58 yrs old. I recovered fully the first time and had the last two recently. I also do a lot of walking. I think I have MCL sprains more from repeated use than trauma. I do get bruising. Today, on day 3 I feel much improved and have begun rehabbing. I have been bending, sliding, squatting, balancing without pain. I noticed driving in a car is difficult because my knee doesn't seem to want to be bent at a consistent angle for a long time. I ask of anyone who reads this if they subscribe to aqua walking. I like to go the pool lap lanes and walk forwards and backwards as fast as I can for about an hour. Do you believe this to be a useful exercise? Also, are the tennis knee braces that you slide on a good idea? I wear one when I play. Also, bravo to Maryke! This was extraordinarily helpful. It is practical and also uplifting in an emotional way. It is quite difficult for me to not play tennis. Bedankt!
Excellent video. Thank you for sharing such great information.
Thank you so much for putting this info out! You people are saints!
Happy to help!
God bless you for this thorough explanation. Now I know what’s happening to my left knee.
Thank you VERY much for this video, it was more helpful that I can even hope to explain.
Wow, very impressive presentation. Most informative and I'm so glad I came across your video. Thank you, working on my healing and restoration.
You're welcome!
Comprehensive and really helps me understand what to aim for in my treatment. Thanks !
You're welcome!
Such a great help! Thank you.
Wow Maryke your advice is really excellent, I can see you are passionate about your work.. your videos are a joy to watch.
Glad you like them!
Great video presentation. I learned a lot on how to treat my knee pain problem.
Great to hear!
Thank you so much, can't tell you how much this help
This video is excellent and I learned so much. Thank you!
So glad!
Thank you so much as I kept injured my knee by twisting my knees. Now I know I should watch out, move slowly to keep my knees in line with my hips. I feel much better.
Thank you so much for your Support
This video is very complete, thanks you
You're welcome!
Thanks so much.. unable to see doctor or physio for weeks. I now feel I know how to start helping my injury 😊
Good luck with your recovery!
Excellent video very well explained great detail thank you so much👏
Well explaind mam useful video to me I just injuried my MCL thanku so much 🙏 god bless you
THANK YOU Maryke for clarity, enthusiasm, practical guidance and moral support in presenting this video. Truly gave me better understanding of my condition and ..haha, l know l won't die
You're welcome!
Awesome video really clear and concise and well presented. Thank you!
You're very welcome!
Thank you so much for sharing your knowledge.
Thank you so much for this video!
Thank you very much for such great explanation 🙏🙏🙏🙏🙏🙏🙏
Today I suffered my first accident on my knee, it hurst a little something, but your words of advice are highly appreciated and in an impeccable time. Thank you very much.
You're welcome, and good luck with your recovery!
Unbelievably great information and presentation!
Thank you kindly!
You explanations is Amazing Thank you very much for your Support
Great video. Thank you so much.
Brilliant...great understanding!
Can’t compliment you enough on this video. Excellent!
VERY INFORMATIVE , thank you!
25 min of pure gold info! 2 weeks ago got the mcl strained, due to old running shoes and long slow pace run on uneven terrain.
Thank you so much for this video, it gives such a valuable chunk of info all around the mcl issue.
Great to hear!
Hi, I just got a similar problem... I am a beginner at running and I went for a run almost 3-4 times a week for the past month, I guess my knees werent prepared for that kind of workload and I sprained my MCL. Can I ask you how long did it take for you to heal? And did you follow any of the excercises? It's been a week since I got the injury and I am already so sick of it😀
@karolinao.o6167 uf, you're not gonna like the answer 😅 around a month it took me to get back to running, pain-free running in 4 months extra.
Are you 100% sure it's MCL? Cause I was wrong with mine, I had pes anserinus inflammation + VMO strain, which is very easy to mix up with MCL cause they're all very close to each other.
In my opinion, as a seasoned runner, that's too much too soon with the amount for the first month :) Resistance band and hip abduction/adduction is what fixed the original cause of my injury which is weak gluteus medius.
So, I would suggest you start with strength exercises for gluteus, quads, and core. Reduce the amount of running, but don't quite completely, unless it's 100% MCL. Once it starts to feel better, increase the running but very conservatively. This is what I did and what got me back in shape for hal-marathon after the injury :)
@@karolinao.o6167 Hi! Ah, sorry to hear that, hope you'll recover soon! :) Are you 100% sure it's MCL? Asking since I actually got it wrong :) If not physio, you can find ways to test it at home, and physio did the same test to me as I've found on-line. Mine turned out to be pes-anserinus and VMO knee connection point irritation, which is common to mix up with the MCL since they're close to each other.
Anyhow, it took me around a month to get back to running, around 4 -5months to get to pain free running. After 3months from the injury I did half-marathon, so it was reasonably fast recovery.
I worked out a lot with just resistance band, targeting the quad muscles/glutes. BTW, all of these inner knee issues are often linked to the weak gluteus-medius which isn't keeping the knee from collapsing inwards. I did hip abduction/adduction, squats, band clamshells. I didn't stop running, but really reduced the pace and the distance, and while recovering I mixed running and walking (switched to walking when I started feeling the knee is flaring up again). Swimming helped me massively, so if you have time/access to it, definitely recommend :)
Thank you so so much for sharing your knowledge with us. You are very much appreciated
Happy to help
Awesome awesome breakdown! I’m so grateful for this video🙏🏻
So glad!