I tore out my entire knee back in 2001 never surgically repairing the ACL which has never been a problem (I'm even a hiker). Now at almost 60, mildly tore the MCL and spraining multiple muscles around the knee. Just came across these exercises in order to refresh my memory on how to rehab this on my own. Great resource!! These are dependable exercises for rehab'ing and building strength n stability. Thank you!!!!😁👍
Thank you so much for the exercises. I applied this to my client and she recovered from MCL in less than 3 weeks. Now she’s back on squatting after progressively moving up the weights.
I love your videos - they are SO perfectly helpful. My dad was an orthopedic surgeon and my son-in-law is a PT - believe me - I recognize quality when I see it. I just went and ordered your book!! Thanks for what you do.
I’ve been looking for this for over 6 years when I had my injury which took a toll on my body. But I love how you describe each exercise and what muscle group it’s working 🙏🏽. I’ll be back for update !
This video is a lifesaver. I was sparring in my training partner kicked me and fell into my knee popping it. Doing these exercise are helping get my mobility back and my strength back.
I've been athletic all my life. I stretched or tore my MCL recently. I'll find out after an MRI. I'm in my sixties and this is the first time I have suffered a knee injury after decades of weight training, running, tennis , and martial arts. A humbling experience. This is good information so I will begin the rehab and let you know how it goes.
@@abdougunner2560 I'm pleased to say the visco sumplemtation worked well on my knee. It's been sixty days since the injections. I'm going to the gym three times a week, but I don't work the legs as I did before. At this point, I see no need for surgery. I wear a light brace on the knee and it might be something I'll need from now on. That's ok, because I've learned to live with injuries. Most athletes have a long list of injuries. Good luck and don't give up
Wow, these are spot on. I'm a month post injury and just back to walking normal. Beauty of these three is they can be done anywhere. I'm traveling this week and exercise 2 can be done with a paper plate under your foot on carpet and if you don't have a step nearby just lift your uninjured leg and be a little careful how low you go for exercise 3. After 4 or 5 days of this can feel stability improving day by day. Especially during the day going up and down stairs or when need to step up or down when walking.
This video has proved to be the best video of my life.. Thank you very much for making this video.. This is the best video i have never seen such videos on youtube....thank video maker and UA-cam ❤💛
Great vid! I’ll have to try these 4. Tweaked my MCL in hockey and looking at strengthening exercises. Had a grade 2 strain back in the late 80’s, hopefully these will strengthen the MCL and surrounding ligaments. Thank you!
Great video. Simple and clear explanation. For me, i strained my right knee MCL 6 months ago playing ultimate frisbee. Enough that i had to lay off lateral movement activities for a month or so. It got better. Then..i started playing table tennis and pickleball pretty much every day. recently, i have been feeling pain at a spot on the MCL where my gracilis attaches to the inner knee. Saw a PT. he said i have mcl tendinopathy induced by a strength deficit in that area. my direct experience w/ this + what the PT said...the only things that seem to help are foam rolling the adductors (specifically the right side gracilis) and resting more. He said to work on well rounded lower body strength as well, esp squats and adductor work. This video will help me get started on this path.
@@RehabScience question for ya. w/ this ^ ... i feel the gracilis really tense on me in squats (gets worse with very deep squats). this makes that inner knee gracilis attachment point angry. is it best to just not do squats? or do do them lightly, light discomfort is fine and keep working it (maybe it'll help stretch and strengthen the adductor as well?)
Thank you so much for posting this video. I hurt my knee about 6 weeks ago, and though it feels so much better now, I still don't have full ROM outside the pool, and have to accommodate movements at work. Found your video searching for exercises to get that full ROM back.
Thanks for the video...just had the cast removed for the MCL plus meniscus tear and small fracture. This video is very helpful as I begin my rehabilitation 🙏
The exercise demonstrations are super helpful. I injured my MCL while alpine skiing - one ski dug into the snow while my body was turning the other direction and I heard a pop. Doctor didn't do an MRI (I had one from 5 years earlier showing arthritis and cartilage damage, previous surgeries to patch lost cartilage under the knee cap), manually examined my knee and said it was a grade 1 tear, and told me to wear a brace and come back in 4 weeks. It has been 6 weeks ago I still have a lot of pain when getting up from a seated, leg-bent position or after sleeping, but have been able to pedal a bike trainer with no problems, and went XC skiing (striding, no skating) with no pain. The squat exercises are really painful because of the cartilage damage in my knee/patella, so wondering if I should try to do them or not.
If the squat exercises cause a lot of pain, I would either eliminate them and choose another movement that works similar muscle groups (a reverse lunge is often a good choice for knee pain) or modify the movement be shortening the range of motion/not going as deep.
This is what I need , injuried this ligament when I was a teenager skateboarding did the splits and almost completely torn it , years later I injured it this summer cliff jumping off a 50footer + hit the water with my legs slightly too far apart and it forced my legs side ways again splits but it's still slightly sore when I work out now or at work also
Thank you sir for your vdo. I have a query also. Is this exercise can solve my acl injury? Can i practice this tipe of exercise regulerly? Pls answer if you have time sir.
I just watched this video, 12/05/2024. I injured my right knee in Brazilian Jiu Jitsu on the 28/2/24. I can bend it, but I still cannot straighten it. It feels like a sharp bone is sticking into my knee cap from the bottom. X-rays state no bone is broken, so can you please tell me what that means? We did a double leg take down, and I fell with my foot on the ground but my knee twisting very heavily to the inside. I heard and felt a snap sound and feeling. Like a rubber band snapping. The pain only came way later that evening. Been in a steel plated brace ever since then. I am using a pillow to help me exercise my knee by placing my leg un the pillow and lifting my heel up using my quad muscles and pushing into the pillow till I feel this bone sticking into my knee feeling. Thank you.
I feel comfort knowing it’s normal to be difficult to bend the knee after MCL tear. It’s been 4 weeks and I can extend my leg almost 100%, but I can only bend to about 40° before I feel intense pressure .. and I never know if I should push through the pressure or leave it be… thank you for this video.
I would work your range of motion consistently 3 to 5 times each day and go right up to the point of discomfort, and then back down. As the area heals, your range of motion should naturally improve.
I have had bilateral MCL strains for 6 months from a sudden switch to barefoot living. It took a while to figure out the cause so I started wearing good arch support Hokas in hopes it would just resolve. Well it hasn't so I'm going to give your exercises, anti-inflammatories, and heat. Any other suggestions? Wish me luck and thanks for your vids!
Usually, MCL injuries occur from sudden traumatic accidents rather than something less forceful like switching to barefoot. Based on your description, I would suspect that the tendons on the inside of your knee are more likely to be the tissue that is causing pain. The exercises in this MCL video are fine to try, but I would also recommend the ones in the pes anserine bursitis and tendinopathy video below. ua-cam.com/video/OXoWn0B7DcY/v-deo.htmlsi=kJXQQY9CTxz8M6do
Thank you for posting this is an excellent video!! Quick question, what if i can bend my knee the entire way, full range of motion just my mcl is very sore and sensitive to touch and a ligament in my knee keeps popping?
how much to push when pain is present? and what number of pain should we not push? Can pushing keep the injury fresh? Should I wait a period of time to heal it before exercise? thanks
i tore a ligament in my knee just last week and my doctor told me yesterday to start walking on it. but before i do, i want to try this for more mobility. so, do you think it's okay to start all of this this week, or should i give this another week before trying?
Sir... can I ask you? My right knee have an injury when I was playing basketball last January 2022. If I'm walking sir, have a something sound inside my knee and lost of force and balance. What is the solution of my knee sir? Thank you..
Hi Doctor my right leg MCL was injured 12 days ago and Doctor s have mentioned as complete MCL damaged. So they put POP on my knee and it will remove on day 14 . Can i start exercise s on day 14. Thank you sir
In early April I twisted my knee due to a seizure, and it has been painful and constantly sore and I have been limping ever since. Each time I wake up out of bed it throbs for couple of hours, it was hard to get somebody to even take me to my PCP. Who prescribed diclofenac, but it spiked my AST and ALT into the 100+ range, so I had to get off of it. My Orthopedic surgeon I believe got my diagnosis wrong and there's more to it than he thought. I'm going back Thursday. He prescribed "physical therapy" the issue is I have difficulty to even get to PT in the first place, I literally can't get access right now. I have nobody to drive me. No relatives, no friends, literally nobody to take me. My parents thought it was a great idea to live in a small town, because they didn't like lets say they're racist so they lived in areas that lacks public transportation. There's no Uber, no Lyft, no buses, no Taxis, so I'm basically stuck since I can't drive. My chondromalacia isn't improving. I believe there's more to it than that. I think I have MCL tear, I finally got a brace, and I started a few mild exercises, but walking backwards when you're limping isn't easy. Anything with physical therapy is out of the question unless I can do it myself at home. I thank people like you for helping us that can't drive. I have epilepsy, hopefully I'll know if it's MCL tear Thursday or whatever so I can get the right brace and finally start doing at home exercises. I just want to walk without pain. I don't need to be athletic, it it properly done. I just need it to be stable enough to walk. Just getting a relative to take me to a doctor appointment is difficult. They have to take off of work.
Hi! Great video! I tore my mcl and my pcl this christmas. I’m wearing a pcl brace at the moment. Are these excercises I can start with right away or should I wait until the ligaments are reconnected before these excercises?
These exercises would be too advanced for your current state of healing. Early PCL rehab exercises are more basic. Will you be working directly with a physical therapist in your area? This would really be the best option.
@@RehabSciencethx for the quick response! I have been working with a physical therapist. I’m just looking to maximize my recovery. But good to know that these excercises are a bit tough at my stage. It’s like every video I Watch on this topic is hard excercises and the things my therapist have me doing is mostly light work and pedalling my indoor bike lightly.
Hello, what if your knee gets the popping sensation again when doing these exercises? Im afraid it will, since it hurts. Will it still be okay to keep on going?
Please when should I start doing these exercises? Any suggestions would be so appreciated. I got injured 10 days ago, it’s still swollen, I can’t bend my leg(hurting so much). The only thing I have been doing is applying the ice on it. Please any suggestion.
I love your video I have a question what kind of exercises can I do to avoid pain claimbing up and down the stairs. I just came out from a fractured patella which healed pretty good and I didn't get not surgery so my doctor told me to do exercises at home for knee which I do and I do your exercises that you had showed on this video I really I haven't feel pain on my knee when I exercised I just feel pain is when I claim up and down the stairs it is not a deep pain .the pain is when I press my foot to claim the stairs and this pain just happens when I claim the stairs. Now is there any kind of exercises that I can do to help me avoid this pain . Pls let me know thanks thanks a lot
Hello, thank you for sharing this exercise for mcl tear could this also with medial patellofemoral ligament tear? Or do you have some therapy exercises you can share? Thank you in advance 🙏
After mcl surgery ,while sleeping how much time should i wear brace,because i got surgery on 12th,july2024 and i m still wearing brace while sleeping and can't sleep easily and freely. Pls tell me.
I had a skiing injury a month ago, tore MCL in two places (grade 2), ACL complete tear, LCL sprain. Surgeon asked me to get my range of motion back (120 deg) and leg full straight before evaluating me for ACL replacement surgery. Ive gotten to have the leg fully straight and 144 bend. I'm afraid to do any exercises that may cause my leg to go side to to side and pull the MCL PT people just had me focused on range of motion. Right now I go up the steps without issues, normally. Walking is normal, but I do feel a significant loss of strength in my quad, calf and my knee is all kinds of sore (not pain). Should I try that side leg raise or the side step?
Typically, you would begin these exercises when they can be performed with mild or less pain and when you can do them with an appropriate amount of joint stability. If your knee feels like it is going to buckle during the movements, then they wouldn’t be the best option until you have better neuromuscular control.
Yes, these exercises can help with complete MCL tears and ACL tears. If you work on improving strength and control for 8-12 weeks and still experience knee joint instability, then you may need to consider reconstructive surgery.
It depends on the grade of the ligament injury, but, as a general rule of thumb, I wouldn't return until you can perform all of the exercise in this video, walk, run and jump without pain or knee instability.
Hi, I was just wondering if there's a certain amount of time that should pass after injury before starting these exercises? I injured my ligament 6 days ago landing a trick on the trampoline (I've torn that same ligament twice before so I'm guessing it was already somewhat weakened) Day 3 I felt a huge improvement (I can comfortably keep my knee in an angle between ~75-165 degrees, so I'm limping with a bent knee) and since this happened on a holiday and I've had lots of plans I didn't want to cancel I wanted to get active immediately. I've been walking around pretty much all day these past couple of days and now I haven't felt any improvement in range of motion/stability/pain for about 3 days. I can walk quite comfortably, but shouldn't I be walking this much? I really want to optimize the rehabilitation process, so how much workout and how much rest would be reasonable? Thank you so much for this informational video!
There isn’t a specific time to start as this is based on the person’s unique symptoms and functional limitations. Based on what you have written, I would get started on these and perform any that can be done with no more than mild pain.
You can begin these exercises when they can be done with no more than mild pain, and when you can do them with adequate movement control. If you don’t have good movement control, you risk injuring the ligament again.
Sir...I am having grade 2 MCL injury and my physician gave me knee immobilizer to wear it for 3 weeks.. should i start exercising after completing 3 weeks or can i begin it before so .. Please give your advice 🙏
I would recommend beginning simple mobility and activation exercises like the ones in my ACL video below while you are still using the brace. Waiting until you are done with the brace can lead to joint mobility restrictions and muscle atrophy. Here is the video with exercises to implement now. ua-cam.com/video/ZeCZkA7Xeu4/v-deo.htmlsi=Tqa_QlJ2jviy6LHA
@RehabScience I am afraid that my swelling will increase as there is a mild swelling hope it settles down quickly....I will consider your advice . Thank you I really appreciate it 🌟
It is nearly 2 months Iam having pain on the inside of my right knee. I find it painful to bend my knees and also to walk. If I do this exercises ,will I be alright & without any pain
If you don't recall twisting or torquing your knee, it's less likely that you suffered a sprain. However, these exercises can still be used to improve your mobility, strength and control in the area.
Usually these sounds come from the patellofemoral or Kneecap joint on the front of the knee. I have another video about this under my knee playlist that you may want to watch.
I have pain when I do the first exercise that we laying down and lift the leg . Should I wait until the pain goes or should I do the exercise with fighting the pain?
I would only perform the exercises that can be done with mild or less pain. If more pain than that occurs, then I would wait a week or two and retest the movement.
Assume these are still ok to do when in a brace? 8 weeks into rehabbing a Grade 3 MCL tear....just about to start weaning myself off the brace...consultants advice btw not just a decision I randomly made 🙂 Thanks
Yes, if the brace allows for flexion and extension of the knee, then you should be able to start most of these. If any of the movements create more than moderate discomfort, then I would hold off on doing them for a bit longer.
My Dg. is Distensio lig.collaterale mediale genus dex. Contractura genus Activ flexia till 50°...pasiv 80°with strain. Please..what you recomend ?..cause of contractura ..50° ...i can not lay on floor and do exercise cause i can not move my knee because of flexia about 50°. Thank you and sorry for.my bad english😮
It really depends on the grade of the injury and how much pain you are having. However, in general, MCL sprains will usually be quite a bit better after 6-8 weeks of rehab.
it may be the best video i have ever seen on mcl rehabing exercise.....
Thank you! So glad you found it to be helpful!
Agreed. It's the nuclear option for MCL rehab vids. Amazing job
@@RehabSciencesuper sir
@RehabScience how soon after injury should we start strengthening??
I have mcl tear but not reduce pain
I tore out my entire knee back in 2001 never surgically repairing the ACL which has never been a problem (I'm even a hiker). Now at almost 60, mildly tore the MCL and spraining multiple muscles around the knee. Just came across these exercises in order to refresh my memory on how to rehab this on my own. Great resource!! These are dependable exercises for rehab'ing and building strength n stability. Thank you!!!!😁👍
Thank you so much for the exercises. I applied this to my client and she recovered from MCL in less than 3 weeks. Now she’s back on squatting after progressively moving up the weights.
That’s so great to hear! I’m glad the video and exercises were helpful.
@@RehabScience if you have Instagram please share it so I can follow you
Thanks again
Does this exercise fix constant dislocated knee due to mcl and meniscus tear..It's been one year and am not yet recovered..
I love your videos - they are SO perfectly helpful. My dad was an orthopedic surgeon and my son-in-law is a PT - believe me - I recognize quality when I see it. I just went and ordered your book!! Thanks for what you do.
I’ve been looking for this for over 6 years when I had my injury which took a toll on my body. But I love how you describe each exercise and what muscle group it’s working 🙏🏽. I’ll be back for update !
Fantastic instructional video. I injured my MCL playing tennis. Your recovery exercises are a tremendous help! Thank you!
No problem! Best wishes with your recovery!
@salerian1 when you injured your MCL could you walk or run?
This video is a lifesaver. I was sparring in my training partner kicked me and fell into my knee popping it. Doing these exercise are helping get my mobility back and my strength back.
So glad the video has been helpful! Best wishes with your recovery!
Hi Paris, same thing happened to me how are you now ? :) thx for answer
Thank you very much. The best video ever for MCL recovery
I’m glad the video was helpful!
I've been athletic all my life. I stretched or tore my MCL recently. I'll find out after an MRI. I'm in my sixties and this is the first time I have suffered a knee injury after decades of weight training, running, tennis , and martial arts. A humbling experience. This is good information so I will begin the rehab and let you know how it goes.
Hello sir,how did it go,hope it went well and got ur knee to a good version now
Am in a similar situation can you please tell me how did it go .. it's truly humbling, I used to bully people in the soccer pitch.
@@abdougunner2560 I'm pleased to say the visco sumplemtation worked well on my knee. It's been sixty days since the injections. I'm going to the gym three times a week, but I don't work the legs as I did before. At this point, I see no need for surgery. I wear a light brace on the knee and it might be something I'll need from now on. That's ok, because I've learned to live with injuries. Most athletes have a long list of injuries. Good luck and don't give up
Thanks! I got my Knee injured during a basketball game and these recovery exercises are good!
I'm glad the video was helpful!
Wow, these are spot on. I'm a month post injury and just back to walking normal. Beauty of these three is they can be done anywhere. I'm traveling this week and exercise 2 can be done with a paper plate under your foot on carpet and if you don't have a step nearby just lift your uninjured leg and be a little careful how low you go for exercise 3. After 4 or 5 days of this can feel stability improving day by day. Especially during the day going up and down stairs or when need to step up or down when walking.
Thank you. Be blessed❤
You’re welcome!
This video has proved to be the best video of my life.. Thank you very much for making this video.. This is the best video i have never seen such videos on youtube....thank video maker and UA-cam ❤💛
I am so glad to hear the video was helpful to you!
@@RehabScience yeah ✌ once again I'm touched ❤💛
How much time after Injury of your mcl have you started this workout? I’m so scared that it will make my ligament worse
Bro aapka bhi ligament injury huwa tha kiya
@@KrishnaThakur-fj7jo yes bhai
Thanks for this video 💪
My mcl,acl and pcl are broken in an accident, i must try these mcl exercise 👍
excellent, a gift for us, the knee sufferers
👍👍
Thank you so much! This was very helpful!!!
Glad it was helpful!
Great vid! I’ll have to try these 4. Tweaked my MCL in hockey and looking at strengthening exercises. Had a grade 2 strain back in the late 80’s, hopefully these will strengthen the MCL and surrounding ligaments. Thank you!
I am glad the video was helpful! These exercises will strengthen the muscles and their tendons, which helps support the underlying ligaments.
Great video. Simple and clear explanation. For me, i strained my right knee MCL 6 months ago playing ultimate frisbee. Enough that i had to lay off lateral movement activities for a month or so. It got better. Then..i started playing table tennis and pickleball pretty much every day. recently, i have been feeling pain at a spot on the MCL where my gracilis attaches to the inner knee. Saw a PT. he said i have mcl tendinopathy induced by a strength deficit in that area. my direct experience w/ this + what the PT said...the only things that seem to help are foam rolling the adductors (specifically the right side gracilis) and resting more. He said to work on well rounded lower body strength as well, esp squats and adductor work. This video will help me get started on this path.
Glad to hear the video was helpful. Best wishes with your recovery!
@@RehabScience question for ya. w/ this ^ ... i feel the gracilis really tense on me in squats (gets worse with very deep squats). this makes that inner knee gracilis attachment point angry. is it best to just not do squats? or do do them lightly, light discomfort is fine and keep working it (maybe it'll help stretch and strengthen the adductor as well?)
@@josepinchero no squats with any knee injury. It puts you at risk of tearing further.
Thank you so much for posting this video. I hurt my knee about 6 weeks ago, and though it feels so much better now, I still don't have full ROM outside the pool, and have to accommodate movements at work. Found your video searching for exercises to get that full ROM back.
You're welcome! I hope the exercises help you get your range of motion back.
Bro... you are a GAMECHANGER! TYVM 😔
I’m glad the video was helpful!
Thanks very much
Thanks for the video...just had the cast removed for the MCL plus meniscus tear and small fracture. This video is very helpful as I begin my rehabilitation 🙏
I am glad to hear the video was helpful! Best wishes with your recovery!
I told my MPFL need some more
Just did it. I haven’t got my physical therapy yet but thank you for this video.
This was really helpful…. Thanks
Glad it was helpful!
Thank you, superb video.
Glad you liked it!
Thank you Sir 🙏🙏
You're welcome!
Thank you for this!
You’re welcome!
How soon after an injury can I start doing these exercises? Great video 🙌🏻🙌🏻🙌🏻
I just got my MRI results and this video really helps .I wish I could just share them with and get your opinion. I really do not want surgery
In most cases, surgery is not necessary or recommended for isolated MCL injuries.
@@RehabScience my results are as follows .Partial tear MCL..Sprain Medial Patellofemorel ,Mild Sprain Popliteal tendon
How are you feeling now? @shalenpillar2659
Thank you 👏
You're welcome 😊
Thank you 💙
perfect thank you very much
You’re welcome!
Your video is fantastic great stretching techniques if you could help me out with my question that would be great
Thank you!
Thank you so much! Hey have you seeing people with this injure resuming fit quads and inner tights please?
Should we do this with or without or brace
tahank you for the video
You’re welcome!
The exercise demonstrations are super helpful. I injured my MCL while alpine skiing - one ski dug into the snow while my body was turning the other direction and I heard a pop. Doctor didn't do an MRI (I had one from 5 years earlier showing arthritis and cartilage damage, previous surgeries to patch lost cartilage under the knee cap), manually examined my knee and said it was a grade 1 tear, and told me to wear a brace and come back in 4 weeks. It has been 6 weeks ago I still have a lot of pain when getting up from a seated, leg-bent position or after sleeping, but have been able to pedal a bike trainer with no problems, and went XC skiing (striding, no skating) with no pain. The squat exercises are really painful because of the cartilage damage in my knee/patella, so wondering if I should try to do them or not.
If the squat exercises cause a lot of pain, I would either eliminate them and choose another movement that works similar muscle groups (a reverse lunge is often a good choice for knee pain) or modify the movement be shortening the range of motion/not going as deep.
@@RehabScience thanks for the suggestion! I am able to do them if I shorten the range of motion!
❤❤❤❤ too good👌🙏
🙏🙏
This is what I need , injuried this ligament when I was a teenager skateboarding did the splits and almost completely torn it , years later I injured it this summer cliff jumping off a 50footer + hit the water with my legs slightly too far apart and it forced my legs side ways again splits but it's still slightly sore when I work out now or at work also
I hope the exercises are helpful to you!
Thank you sir for your vdo. I have a query also. Is this exercise can solve my acl injury?
Can i practice this tipe of exercise regulerly? Pls answer if you have time sir.
These exercises can help with an ACL injury as well. Yes, you can do these exercises everyday or every other day.
I just watched this video, 12/05/2024. I injured my right knee in Brazilian Jiu Jitsu on the 28/2/24. I can bend it, but I still cannot straighten it. It feels like a sharp bone is sticking into my knee cap from the bottom. X-rays state no bone is broken, so can you please tell me what that means? We did a double leg take down, and I fell with my foot on the ground but my knee twisting very heavily to the inside. I heard and felt a snap sound and feeling. Like a rubber band snapping. The pain only came way later that evening. Been in a steel plated brace ever since then. I am using a pillow to help me exercise my knee by placing my leg un the pillow and lifting my heel up using my quad muscles and pushing into the pillow till I feel this bone sticking into my knee feeling. Thank you.
Great stuff but I’m sitting here on a mat and I’m missing two items to do these exercises
I feel comfort knowing it’s normal to be difficult to bend the knee after MCL tear. It’s been 4 weeks and I can extend my leg almost 100%, but I can only bend to about 40° before I feel intense pressure .. and I never know if I should push through the pressure or leave it be… thank you for this video.
I would work your range of motion consistently 3 to 5 times each day and go right up to the point of discomfort, and then back down. As the area heals, your range of motion should naturally improve.
I have had bilateral MCL strains for 6 months from a sudden switch to barefoot living. It took a while to figure out the cause so I started wearing good arch support Hokas in hopes it would just resolve. Well it hasn't so I'm going to give your exercises, anti-inflammatories, and heat. Any other suggestions? Wish me luck and thanks for your vids!
Usually, MCL injuries occur from sudden traumatic accidents rather than something less forceful like switching to barefoot. Based on your description, I would suspect that the tendons on the inside of your knee are more likely to be the tissue that is causing pain. The exercises in this MCL video are fine to try, but I would also recommend the ones in the pes anserine bursitis and tendinopathy video below.
ua-cam.com/video/OXoWn0B7DcY/v-deo.htmlsi=kJXQQY9CTxz8M6do
Thanks so much for your input, I will take a look.
Hello, can i do these ones in 1 kind of training?
Can we do this exercise after a week of the injury instead having pain ?
Thank you for posting this is an excellent video!! Quick question, what if i can bend my knee the entire way, full range of motion just my mcl is very sore and sensitive to touch and a ligament in my knee keeps popping?
That MCL area is very sore and sensitive to touch for my left knee also for quite a few months . Hope you are doing better. Did these exercise help?
Should we definitely save the strengthening excersizes until after we get mobility back?
After how many months you need to exercise after you get injured?
Great video ! Do you recommend getting full range of motion back before starting the strengthening part of the routine you show ?
Thanks
how much to push when pain is present? and what number of pain should we not push? Can pushing keep the injury fresh? Should I wait a period of time to heal it before exercise? thanks
How often should you do those exercises? How many times per week?
i tore a ligament in my knee just last week and my doctor told me yesterday to start walking on it. but before i do, i want to try this for more mobility. so, do you think it's okay to start all of this this week, or should i give this another week before trying?
I would recommend starting with the exercises in the video below. ua-cam.com/video/ZeCZkA7Xeu4/v-deo.htmlsi=xPTYidBenW49ElLD
Sir... can I ask you? My right knee have an injury when I was playing basketball last January 2022. If I'm walking sir, have a something sound inside my knee and lost of force and balance. What is the solution of my knee sir? Thank you..
Should these exercises be done after the tear or after the tear had been healed??
How soon after the injury should you start these? Let’s say for a grade 1 tear.
Can leg extension exercise help in recovering knee sprain Injury?
Hi Doctor my right leg MCL was injured 12 days ago and Doctor s have mentioned as complete MCL damaged. So they put POP on my knee and it will remove on day 14 . Can i start exercise s on day 14. Thank you sir
Yes, you can start any exercises that can be done with mild or less pain.
Hello...I have a question....should these exercises be started during the healing of tear? or after complete healing,?
Sir After this exercise we can walk normally to our wrk or how to walk ? Can u plz tell me
In early April I twisted my knee due to a seizure, and it has been painful and constantly sore and I have been limping ever since. Each time I wake up out of bed it throbs for couple of hours, it was hard to get somebody to even take me to my PCP.
Who prescribed diclofenac, but it spiked my AST and ALT into the 100+ range, so I had to get off of it. My Orthopedic surgeon I believe got my diagnosis wrong and there's more to it than he thought. I'm going back Thursday. He prescribed "physical therapy" the issue is I have difficulty to even get to PT in the first place, I literally can't get access right now. I have nobody to drive me. No relatives, no friends, literally nobody to take me.
My parents thought it was a great idea to live in a small town, because they didn't like lets say they're racist so they lived in areas that lacks public transportation. There's no Uber, no Lyft, no buses, no Taxis, so I'm basically stuck since I can't drive.
My chondromalacia isn't improving. I believe there's more to it than that. I think I have MCL tear, I finally got a brace, and I started a few mild exercises, but walking backwards when you're limping isn't easy.
Anything with physical therapy is out of the question unless I can do it myself at home. I thank people like you for helping us that can't drive. I have epilepsy, hopefully I'll know if it's MCL tear Thursday or whatever so I can get the right brace and finally start doing at home exercises. I just want to walk without pain. I don't need to be athletic, it it properly done. I just need it to be stable enough to walk.
Just getting a relative to take me to a doctor appointment is difficult. They have to take off of work.
Hi! Great video! I tore my mcl and my pcl this christmas. I’m wearing a pcl brace at the moment. Are these excercises I can start with right away or should I wait until the ligaments are reconnected before these excercises?
These exercises would be too advanced for your current state of healing. Early PCL rehab exercises are more basic. Will you be working directly with a physical therapist in your area? This would really be the best option.
@@RehabSciencethx for the quick response! I have been working with a physical therapist. I’m just looking to maximize my recovery. But good to know that these excercises are a bit tough at my stage. It’s like every video I Watch on this topic is hard excercises and the things my therapist have me doing is mostly light work and pedalling my indoor bike lightly.
Is it wise to start doing these exercises if you have swelling on your knee? I have MCL injury.
What if I have a torn ACL along with a grade 2 MCL sprain?
Hello, what if your knee gets the popping sensation again when doing these exercises? Im afraid it will, since it hurts. Will it still be okay to keep on going?
Are these exercises also intended for stretching the MCL?
I have knee mobility but I feel a tightness and pulling sensation when walking
can i do all excercise wearing knee support? thanks
Yes, but I would make it your goal to eventually be able to perform them without the brace.
Please when should I start doing these exercises? Any suggestions would be so appreciated.
I got injured 10 days ago, it’s still swollen, I can’t bend my leg(hurting so much). The only thing I have been doing is applying the ice on it.
Please any suggestion.
Thank you so much for this content
I love your video I have a question what kind of exercises can I do to avoid pain claimbing up and down the stairs. I just came out from a fractured patella which healed pretty good and I didn't get not surgery so my doctor told me to do exercises at home for knee which I do and I do your exercises that you had showed on this video I really I haven't feel pain on my knee when I exercised I just feel pain is when I claim up and down the stairs it is not a deep pain .the pain is when I press my foot to claim the stairs and this pain just happens when I claim the stairs. Now is there any kind of exercises that I can do to help me avoid this pain . Pls let me know thanks thanks a lot
The exercises in my patellofemoral (kneecap) pain post would be best.
Hello, thank you for sharing this exercise for mcl tear could this also with medial patellofemoral ligament tear? Or do you have some therapy exercises you can share? Thank you in advance 🙏
You’re welcome! Yes, these can help with that issue as well.
After mcl surgery ,while sleeping how much time should i wear brace,because i got surgery on 12th,july2024 and i m still wearing brace while sleeping and can't sleep easily and freely. Pls tell me.
I had a skiing injury a month ago, tore MCL in two places (grade 2), ACL complete tear, LCL sprain. Surgeon asked me to get my range of motion back (120 deg) and leg full straight before evaluating me for ACL replacement surgery. Ive gotten to have the leg fully straight and 144 bend. I'm afraid to do any exercises that may cause my leg to go side to to side and pull the MCL PT people just had me focused on range of motion. Right now I go up the steps without issues, normally. Walking is normal, but I do feel a significant loss of strength in my quad, calf and my knee is all kinds of sore (not pain). Should I try that side leg raise or the side step?
Is it okay to do that everyday?
When to start rehabilitation after injury?
Typically, you would begin these exercises when they can be performed with mild or less pain and when you can do them with an appropriate amount of joint stability. If your knee feels like it is going to buckle during the movements, then they wouldn’t be the best option until you have better neuromuscular control.
Does this excersise will be helpful for mcl complete tear along with acl🥺
Yes, these exercises can help with complete MCL tears and ACL tears. If you work on improving strength and control for 8-12 weeks and still experience knee joint instability, then you may need to consider reconstructive surgery.
If ACL area still hurts when bending, when can I start these exercises?
For how long should we stretch? Is it good for 30 mins
Is this normal?? Because I cant do the first exercisw i couldnt lift it sideways since it hurts, just asking if its the same for you guys thanks❤
can u help me . .i have problem in bending my knee after the operation of my left femur . .
I am gonna starting this cause my knee while playing football
Spot me and give me some reps and repeatations info. So I will do this in less days
How long do I need to do this and how long to come back to the field
It depends on the grade of the ligament injury, but, as a general rule of thumb, I wouldn't return until you can perform all of the exercise in this video, walk, run and jump without pain or knee instability.
do we have to do this after 4 weeks recovery? i suffer from grade 1 mcl sprain...i cannot bend my leg a lot and lift it on my own
I didn't have any injury. Basically sprained it. I have full range of motion also just a light pain on the side. Any hope for rehab ?
Yes, recovery in your situation should be more straightforward and easy as compared to the person who suffered a traumatic injury.
Hi, I was just wondering if there's a certain amount of time that should pass after injury before starting these exercises? I injured my ligament 6 days ago landing a trick on the trampoline (I've torn that same ligament twice before so I'm guessing it was already somewhat weakened)
Day 3 I felt a huge improvement (I can comfortably keep my knee in an angle between ~75-165 degrees, so I'm limping with a bent knee) and since this happened on a holiday and I've had lots of plans I didn't want to cancel I wanted to get active immediately. I've been walking around pretty much all day these past couple of days and now I haven't felt any improvement in range of motion/stability/pain for about 3 days. I can walk quite comfortably, but shouldn't I be walking this much? I really want to optimize the rehabilitation process, so how much workout and how much rest would be reasonable?
Thank you so much for this informational video!
There isn’t a specific time to start as this is based on the person’s unique symptoms and functional limitations. Based on what you have written, I would get started on these and perform any that can be done with no more than mild pain.
@@RehabScience thank you!
How long does it take to fullly repair?
It depends on the grade of the ligament injury. Ligaments can take anywhere from a couple of months to 1-2 years to fully heal.
After slipped accident i think my MCL injured and very painful almost 10days already do i need to see doctor or just follow your exercise treatment?
Are you okay now?
When after you tore your MCL do you start doing these exercises?
You can begin these exercises when they can be done with no more than mild pain, and when you can do them with adequate movement control. If you don’t have good movement control, you risk injuring the ligament again.
@@RehabScience thanks!
Sir... Is the partialy torned lcl and mcl will regrow?? Pls reply sir
Yes, they can heal to a degree if only partially torn.
Can I run with this injury
Sir...I am having grade 2 MCL injury and my physician gave me knee immobilizer to wear it for 3 weeks.. should i start exercising after completing 3 weeks or can i begin it before so .. Please give your advice 🙏
I would recommend beginning simple mobility and activation exercises like the ones in my ACL video below while you are still using the brace. Waiting until you are done with the brace can lead to joint mobility restrictions and muscle atrophy. Here is the video with exercises to implement now. ua-cam.com/video/ZeCZkA7Xeu4/v-deo.htmlsi=Tqa_QlJ2jviy6LHA
@RehabScience I am afraid that my swelling will increase as there is a mild swelling hope it settles down quickly....I will consider your advice . Thank you I really appreciate it 🌟
It is nearly 2 months Iam having pain on the inside of my right knee. I find it painful to bend my knees and also to walk. If I do this exercises ,will I be alright & without any pain
Yes you will be ❤
I don't know if I tore it or it's just a simple sprain
Started two months ago after a football match, it doesn't hurt unless I press on it.
If you don't recall twisting or torquing your knee, it's less likely that you suffered a sprain. However, these exercises can still be used to improve your mobility, strength and control in the area.
@@RehabScience thanks for responding to my comment
Keep doing your thing you're good at it bro
Si I hear tic tic sound from my knee while split squats.. What is the reason for this
Usually these sounds come from the patellofemoral or Kneecap joint on the front of the knee. I have another video about this under my knee playlist that you may want to watch.
How long does it take for the pain and swelling stiffness go away?
It depends on the grade of the sprain, but most have improved significantly within 8-12 weeks.
When i starightning , it lock at some point and when I moves it back then it again go straight. Suggest reason and exercise
I have pain when I do the first exercise that we laying down and lift the leg . Should I wait until the pain goes or should I do the exercise with fighting the pain?
I would only perform the exercises that can be done with mild or less pain. If more pain than that occurs, then I would wait a week or two and retest the movement.
Assume these are still ok to do when in a brace? 8 weeks into rehabbing a Grade 3 MCL tear....just about to start weaning myself off the brace...consultants advice btw not just a decision I randomly made 🙂 Thanks
Yes, if the brace allows for flexion and extension of the knee, then you should be able to start most of these. If any of the movements create more than moderate discomfort, then I would hold off on doing them for a bit longer.
My Dg. is Distensio lig.collaterale mediale genus dex.
Contractura genus
Activ flexia till 50°...pasiv 80°with strain.
Please..what you recomend ?..cause of contractura ..50° ...i can not lay on floor and do exercise cause i can not move my knee because of flexia about 50°.
Thank you and sorry for.my bad english😮
Can you say how many days will it take to fully heal
It really depends on the grade of the injury and how much pain you are having. However, in general, MCL sprains will usually be quite a bit better after 6-8 weeks of rehab.
I have a grade 1 minor injury it's been 1month but i can't play on full strength in my leg