MCL Tear - 4 Exercises to Rehab Your Knee

Today's video covers rehab exercises for a sprain or tear of the MCL (medial collateral ligament), which is located on the inside of the knee and connects the thigh bone (femur) to one of the bones of the lower leg (tibia).
This ligament can be stretched and/or torn when the knee undergoes stress that pushes the knee inward (valgus stress), which is more common in certain sports including: hockey, football and soccer. Common symptoms include pain and swelling at the inside of the knee and a potential feeling of instability with certain movements.
Rehab from this condition should focus on regaining mobility (flexion and extension) initially and then transition to strength and movement control exercises designed to protect the medial joint line. If you have experienced this injury, give these exercises a try.
Link to Sliders: amzn.to/39Cl2CT
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for knee ligament injuries. Click the link below to learn more and order a copy! a.co/d/1q3BjgP

[@YeminiShop]

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.

[@vikramjatt4669]

it may be the best video i have ever seen on mcl rehabing exercise.....

[@RehabScience]

Thank you! So glad you found it to be helpful!

[@rajuk5241]

​@@RehabSciencesuper sir

[@erich7662]

​@RehabScience how soon after injury should we start strengthening??

[@salerian1]

Fantastic instructional video. I injured my MCL playing tennis. Your recovery exercises are a tremendous help! Thank you!

[@RehabScience]

No problem! Best wishes with your recovery!

[@pixelzero4193]

@salerian1 when you injured your MCL could you walk or run?

[@ParisLawLess]

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.

[@RehabScience]

So glad the video has been helpful! Best wishes with your recovery!

[@adamholansky9344]

Hi Paris, same thing happened to me how are you now ? :) thx for answer

[@jacobschenkel1010]

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.

[@javanotiexe7759]

Thanks for the video. So helpful 🙏🏾

[@RehabScience]

Glad it was helpful!

[@ssiirraall7721]

Bro... you are a GAMECHANGER! TYVM 😔

[@RehabScience]

I’m glad the video was helpful!

[@cdeoljr5]

Thank you 💙

[@avilashbiswal]

Thank you. Be blessed❤

[@RehabScience]

You’re welcome!

[@sujithinfosys]

Thanks for this video 💪 My mcl,acl and pcl are broken in an accident, i must try these mcl exercise 👍

[@infodiff]

Thank you, superb video.

[@RehabScience]

Glad you liked it!

[@kevinscott8541]

I told my MPFL need some more Just did it. I haven’t got my physical therapy yet but thank you for this video.

[@ImaLurkin]

Thank you for this!

[@RehabScience]

You’re welcome!

[@MammaM1217]

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.

[@RehabScience]

You're welcome! I hope the exercises help you get your range of motion back.

[@mulengajohnsure7051]

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 🙏

[@RehabScience]

I am glad to hear the video was helpful! Best wishes with your recovery!

[@samuelgray8214]

This was really helpful…. Thanks

[@RehabScience]

Glad it was helpful!

[@pablomoche]

excellent, a gift for us, the knee sufferers

[@RehabScience]

👍👍

[@selinajallah2643]

Thanks! I got my Knee injured during a basketball game and these recovery exercises are good!

[@RehabScience]

I'm glad the video was helpful!

[@ZELTAACADEMY]

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.

[@RehabScience]

That’s so great to hear! I’m glad the video and exercises were helpful.

[@ZELTAACADEMY]

@@RehabScience if you have Instagram please share it so I can follow you Thanks again

[@user-ci7vh3jf5q]

Did she do it every day or once a while?

[@kenmacleod9589]

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!

[@RehabScience]

I am glad the video was helpful! These exercises will strengthen the muscles and their tendons, which helps support the underlying ligaments.

[@artisaprimus6306]

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.

[@madushanrajasekaram4382]

Hello sir,how did it go,hope it went well and got ur knee to a good version now

[@abdougunner2560]

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.

[@artisaprimus6306]

@@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

[@TheBistrot82]

perfect thank you very much

[@RehabScience]

You’re welcome!

[@josepinchero]

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]

Glad to hear the video was helpful. Best wishes with your recovery!

[@josepinchero]

@@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?)

[@enriquearellanes6805]

@@josepinchero no squats with any knee injury. It puts you at risk of tearing further.

[@joshuarivera671GU]

How soon after an injury can I start doing these exercises? Great video 🙌🏻🙌🏻🙌🏻

[@mariaelisanaimegiovanardim1102]

Thank you so much for this content

[@manjeetmangat2373]

Thank you 👏

[@RehabScience]

You're welcome 😊

[@user-hv5pq1nc8p]

tahank you for the video

[@RehabScience]

You’re welcome!

[@ROHITRAJPUT-kq6rj]

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 KZbin ❤💛

[@RehabScience]

I am so glad to hear the video was helpful to you!

[@ROHITRAJPUT-kq6rj]

@@RehabScience yeah ✌ once again I'm touched ❤💛

[@olafaff8472]

How much time after Injury of your mcl have you started this workout? I’m so scared that it will make my ligament worse

[@KrishnaThakur-fj7jo]

Bro aapka bhi ligament injury huwa tha kiya

[@ROHITRAJPUT-kq6rj]

@@KrishnaThakur-fj7jo yes bhai

[@eddiec3961]

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?

[@sarojghosh4474]

❤❤❤❤ too good👌🙏

[@RehabScience]

🙏🙏

[@freerunner02]

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

[@RehabScience]

I hope the exercises are helpful to you!

[@user-cs2ph7ey7x]

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.

[@paulsheldon528]

Great video ! Do you recommend getting full range of motion back before starting the strengthening part of the routine you show ? Thanks

[@Wendathena]

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.

[@RehabScience]

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.

[@Wendathena]

@@RehabScience thanks for the suggestion! I am able to do them if I shorten the range of motion!

[@michael-uw7gb]

Your video is fantastic great stretching techniques if you could help me out with my question that would be great

[@RehabScience]

Thank you!

[@shalenpillar2659]

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

[@RehabScience]

In most cases, surgery is not necessary or recommended for isolated MCL injuries.

[@shalenpillar2659]

@@RehabScience my results are as follows .Partial tear MCL..Sprain Medial Patellofemorel ,Mild Sprain Popliteal tendon

[@Rhymely_Brown]

How are you feeling now? @shalenpillar2659

[@Amathylar]

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?

[@emelienivala2328]

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!

[@RehabScience]

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.

[@emelienivala2328]

@@RehabScience thank you!

[@margaretdelrosario1117]

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 🙏

[@RehabScience]

You’re welcome! Yes, these can help with that issue as well.

[@nicholewilliams1632]

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.

[@RehabScience]

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.

[@rickyjaymanuel4691]

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..

[@SuyuuKami]

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?

[@user-rp8nf7zm2t]

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?

[@RehabScience]

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.

[@user-rp8nf7zm2t]

⁠@@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.

[@omarsalayma2771]

Is it wise to start doing these exercises if you have swelling on your knee? I have MCL injury.

[@muhammadadil9133]

Hello...I have a question....should these exercises be started during the healing of tear? or after complete healing,?

[@sumanali4192]

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.

[@RehabScience]

These exercises can help with an ACL injury as well. Yes, you can do these exercises everyday or every other day.

[@yadiracumberbatch5114]

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

[@RehabScience]

The exercises in my patellofemoral (kneecap) pain post would be best.

[@mentalhealthmatters3278]

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.

[@yashasviijain]

Should these exercises be done after the tear or after the tear had been healed??

[@kamalkhatri7917]

Can we do this exercise after a week of the injury instead having pain ?

[@agus8930]

Good morning! Thank you for sharing these exercises!🙏🏽 I have a question, if I feel intense pain during the exercises, is it normal? I don’t know if I could just try these exercises to heal or if I required a surgery 😔 I don’t have insurance and I’m scared of going to the doctor ( 💲💲💲💲💲💲💲)

[@RehabScience]

It can be normal to fill intense pain if the area is still more sensitive. I would recommend only performing exercises that can be done with no more than mild pain.

[@doreentucker8815]

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!

[@RehabScience]

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. kzbin.info/www/bejne/hYnSiKFmd5x3mbssi=kJXQQY9CTxz8M6do

[@doreentucker8815]

Thanks so much for your input, I will take a look.

[@user-lf3yu6zz8f]

Are these exercises also intended for stretching the MCL?

[@dakepradeepwesly1602]

Hello, Thanks for the video. your exercises worked out for me to gain strength for my MCL. However, I could see muscle atrophy in my left knee(injured). How to get equal muscle mass?

[@RehabScience]

It depends on the muscle group that is showing atrophy. If it is your quads (front of the leg), then you would want to implement single-leg squats, lunges, step-ups, leg extensions, etc.

[@Gun_fanatic-A2J]

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.

[@harshitboss]

Can leg extension exercise help in recovering knee sprain Injury?

[@harshilverse0718]

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

[@strahz3]

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?

[@RehabScience]

I would recommend starting with the exercises in the video below. kzbin.info/www/bejne/kJami553bL2Yq5Ysi=xPTYidBenW49ElLD

[@AnthonyOrtiz247]

How soon after the injury should you start these? Let’s say for a grade 1 tear.

[@anoopbose8759]

❤

[@RehabScience]

👍👍

[@EisenThomes-ir6cs]

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

[@ReinHart006]

If ACL area still hurts when bending, when can I start these exercises?

[@andreatrutin5901]

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😮

[@pbnbsk]

K got injured 9 weeks ago, after an MRI there is nothing broken, just a hyper extension, but from week 4 onwards I havent felt any improvement. Still sore when sleeping sideways. So I wonder if the rehab should be long started (as its still sore but again, its been 9 weeks!) or should I still wait? Thanks

[@RehabScience]

Did they suspect any stretching or tearing of the ligaments? I would definitely suggest you start some rehab, even if it’s just working on knee mobility and basic strengthening exercises.

[@pbnbsk]

@@RehabScience yeah, T first they thought it could be a MCL partial tear. Then they said it might be a small fracture on the meniscus but they ended up saying nothing was broken, just hyper extension. Thanks for the reply

[@nitzanmichaely6511]

Should I wear a brace in between?

[@AyyyDragonAdventuresplayer]

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❤

[@richardm6985]

Hi mate.. huge amount of great info here I'm totally going to do your exercises.. don't have a slider hm maybe I'll put a shirt on a wooden floor ... about 10 days ago I had a soccer ball against the instep of my left foot when someone kicked that ball right-to-left across my body - pretty hard! - I felt a pop in my left MCL. I've got a grade 1-2 MCL, I think. I live in Japan, they did an MRI and said it's got a minor tear... I can support weight fine, if I go a squat I can easily get to 90° without pain.. my main symptoms are instability when walking without my brace and pain when going up stairs or lifting my foot to put shoes or clothes on. I actually ride a high seat road bike entirely without pain, I've been doing that for a couple of days... Can you please tell me - I've not found anything on it and the language barrier is tripping me up - if it's okay for me to, say, repeatedly climb stairs or lift my foot ? Would that fix the pain/strengthen, or risk worsening the knee? That's the only gesture that gives pain. For the record, I play a brand of futsal that's based on powerful dynamic movement, I'm a few kilos over my ideal weight so I really want my knee to come back fully ready to rock... My quads are really powerful thanks to some rugby genes, hard bike riding and years of intense Futsal Any help you could offer, just to help me get this certainly that I can't get easily here, would be hugely appreciated.

[@richardm6985]

With your first exercise I don't get any pain until my heel is about foot from my glute when I'm pulling it back up.. so it's okay to try and push through that pain? Your second exercise doesn't hurt, guess it's more about strength? The third exercise definitely hurts in the same way going up stairs or putting on clothes hurts. I just collapse as soon as it hurts, might be mental. I'm worried it would hurt the ligament, might be a subconscious thing I guess I take your 4th exercise as permission to try to exercise through the pain with lifting my knee..

[@RehabScience]

Hello! The movement you mentioned that creates your symptoms (lifting foot) would be okay to do as an exercise as it isn’t stressful enough to damage the ligament further. With the heel slide exercise, I would only push to the barrier of pain and then back off. Your range of motion will increase as the ligament heals as long as you work mobility each day.

[@RehabScience]

With the other exercises, which are strength and stability based, do as much as you can without causing more than mild pain. It sounds like the hamstring exercise (slider curl) is going to be one of the most important ones for you to address.

[@richardm6985]

@@RehabScience

[@RehabScience]

Great to hear things are progressing. I do think it is very likely you will be able to return to normal since the grade of sprain was in the 1-2 level.

[@abigaildelatorre4500]

can u help me . .i have problem in bending my knee after the operation of my left femur . .

[@irenediaz1299]

For how long should we stretch? Is it good for 30 mins

[@allenmanlapaz4732]

Is it okay to do that everyday?

[@walpitagedonerangahasithwa5401]

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

[@RehabScience]

Yes, you can start any exercises that can be done with mild or less pain.

[@user-pg9yn9dx3o]

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

[@rob3rt619]

Amazing video , thank you! I never had an injury like this, lifelong athlete. I believe I tore it little by little by being stubborn and not resting it. I think I tore it by shooting/passing/crossing the ball/50-50 tackles (soccer) I was going to ask, I can still sprint, single leg plyometrics just fine.. it’s only when I put some power into my shots that it starts hurting and swells up, I can still play thru the pain but the thought of it fully tearing has me wanting to be smart about it… any tips on how to strengthen heal It? As I said I can already sprint, do single leg stuff so I’m confused on what to do… thank you so much for your help! Subscribed.

[@jasonjerome8740]

Stregthen the hamstrings, and hip ADDuctors and quads

[@Enjoywatchingyoutube8227]

Hi is bike riding good for MCL rehab. I had an issue several months back while playing tennis in which my knee shifted out and back and thinking a had a major tear in my MCL. I never had pain but knew I did something. I wear a knee brace now while playing tennis due to stop and start but outside that I do not wear support. I notice after riding a bike ( no brace) my knee feels good and no tightness. So is biking good for knees and MCL rehab. Thanks

[@RehabScience]

Yes, cycling is often helpful for many different types of knee injuries.

[@Enjoywatchingyoutube8227]

@@RehabScience thanks

[@yogawithjackie1896]

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

[@RehabScience]

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.

[@varaprasadaddala7479]

🙏🙏🙏

[@RehabScience]

👍👍

[@MukulKumar-tc2ef]

When i starightning , it lock at some point and when I moves it back then it again go straight. Suggest reason and exercise

[@TheRohitpuri]

How long does it take for the pain and swelling stiffness go away?

[@RehabScience]

It depends on the grade of the sprain, but most have improved significantly within 8-12 weeks.

[@MsBrownHall]

What if I have a torn ACL along with a grade 2 MCL sprain?

[@patmurphy3192]

Hi, I injured my mcl grade 2 tear and spraint acl 9 months ago and still not right, any advice doing exercises regularly, been told no need for surgery off multiple people, thanks

[@RehabScience]

It’s really hard for me to give more specific advice besides continuing to strengthen your quads glutes and calf muscles without performing evaluation. If you feel like you might be missing something, I would recommend seeking out a good orthopedic or sports physical therapist for an evaluation.

[@FilmsOfGreatness23]

Should I do these with or without my brace on? I’m 26 and have a grade 2 MCL injury + bone bruise.

[@RehabScience]

I would do this with your brace on, especially if the injury occurred in the last month or two.

[@Tanjawi0000]

Thank you for sharing a great video. I didn't think my MCL injury was severe when I sustained it but I stopped straight away. It was tender for a couple of days but it's now been 4 weeks and feels like I still have tenderness in that area...feels like bone/tendon. I feel pain with sideways movement and it wakes me up at night if I have my good knee against the injured one. Question is how long does this injury take to heal in your experience?

[@RehabScience]

Ligament injuries can take quite a while to fully heal and will often be tender like you are experiencing for several months. You’re probably looking at 3-4 months of recovery time before you stop feeling any discomfort.

[@Tanjawi0000]

Thanks for your quick reply. Much appreciated.

[@mosesnavarrette5388]

It’s been about a year and a half and I haven’t done anything to straighten my leg after the injury, I can squat normal, I can run, I can bend my knee fine. However every time I lean inward my knee feels like it’s gonna pop again. Like I said it’s been a year and a half do I still have hope of fixing it by doing these exercises or do I need professional help?

[@mosesnavarrette5388]

Strengthen *

[@RehabScience]

Based on how much time has gone by, it wouldn’t hurt to try these exercises for a few weeks to see if things get better. If things haven’t changed by that time, then I would recommend seeing an orthopedic physical therapist.

[@theR4man]

hi doc, i had a traumatic event on my femur it snapped two years ago. I feel okay most of the time, of course things that stress the knee joint like running or even riding the bike for a long period of time causes slight pain. strange part is that only the medial part of the knee hurts. i noticed that pain is relieved somewhat while walking with the lateral part of the foot. walking normally hurts sometimes. again pain is felt every now and then. what do you think this could be. ive seen femur repair videos and they are quite traumatic. im a senior student and i am taking biomechanics atm your videos really help thanks for everything

[@RehabScience]

It’s hard to say for sure without seeing your gait pattern and evaluating you. However, if walking on the lateral side of your foot helps to ease the medial knee pain, it may be that you are limiting or stopping pronation at the foot. While pronation is a component of a normal gait pattern, it does bias a person towards knee valgus and increased medial knee stress.

[@jakeoswald8017]

Holy fuck, your femur snapped?? I am so sorry. That sounds like a crazy painful injury. What happened? If I may ask

[@mylsaway0122]

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?

[@Rhymely_Brown]

Are you okay now?

[@user-op7bx1ty6s]

Does this excersise will be helpful for mcl complete tear along with acl🥺

[@RehabScience]

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.

[@shanil5135]

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?

[@RehabScience]

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.

[@babydivaan4445]

It's been only a week I completely tore my MCL (Grade III). Though I can somehow walk without any help but I'm scared to walk regularly. Now my question is after how many days can I start the exercises you have shown in this video. Please help!

[@RehabScience]

Sorry to hear about your injury. You can begin these exercises when you can do them with no more than mild pain. We usually start incorporating some of the early ones approximately a week or two after the initial injury.

[@babydivaan4445]

@@RehabScience Thank you so much Sir for your kind response. Sir can my legs be healed on its own, as per MRI only MCL(Grade III) has been tore without major injury to any other Ligaments. ACL is completely unhurt.

[@amalagirani8892]

Before one week I gone through injury MCL ligament injury and it's 2nd Stage, it is paining side knee, can I do this excersis? Give me some tips

[@RehabScience]

You can start these exercises if they can be done with no more than mild discomfort. Or, if you can do partial range of motion without pain, that is fine to do as well.

[@nnnnn643]

Can I ask, would this work for Lateral cruciate ligament

[@RehabScience]

Yes, many of these are helpful for that ligament too.

[@itzme5250]

Sir... Is the partialy torned lcl and mcl will regrow?? Pls reply sir

[@RehabScience]

Yes, they can heal to a degree if only partially torn.

[@itzme5250]

Can I run with this injury

[@ChaneldelarosaNel]

When after you tore your MCL do you start doing these exercises?

[@RehabScience]

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.

[@ChaneldelarosaNel]

@@RehabScience thanks!

[@greenlifesaves]

I got MCL tear 2 days ago , is it ok to start exercising or should I completely rest so it can heal. Will exercise make tear more vulnerable?

[@RehabScience]

If the exercises can be completed with no more than mild pain, then you can start them. These are all performed very slowly, so force is low which means it is unlikely that they would injure the ligament further

[@greenlifesaves]

@@RehabScience Thanks for your valuable information, always greatful

[@danysanchez4950]

How long do I need to do this and how long to come back to the field

[@RehabScience]

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.

[@Woodyrabbits3]

Hi, i have been injured MCL for 3 months now and i cannot straight my leg, which exercise is good for straight my knee?

[@RehabScience]

I would add in the knee extension exercises in my video below. kzbin.info/www/bejne/q2i6YmObpJV1f80si=-kMZOruHf3cs30pN

[@wolfydiamonds3780]

​@@RehabScienceI recently got a knee sprain grade 2 and I took at least a month doing stretches,so when I didn't feel no pain i went back to play soccer and no pain,next week again and i started feeling the pain again, I've been doing stretches almost everyday, should i give it more time and how much?please answer 🙏

[@mathuchudananc1282]

Should I do this right after I get injured because I had a horrible tackle during football and tore my MCL. Later it healed but everytime I play, i dint have full agility like I used to have and it snaps right after I put some pressure making my knee bending sideways😢. Please help me with this situation, thank you.

[@RehabScience]

Usually you want to rest and recover for 1-2 weeks to allow the area to begin healing. Then, we have people start implementing these exercises when they can be done with no more than mild pain.

[@mohsenmohsen1089]

How long does it take to recover from this injury

[@RehabScience]

It depends on the grade of the tear, but healing times range from a few weeks to months.

[@sabeerbabu8457]

Sir my knee MCL 2nt grade injury howmuch month after start this exasaise? My injury now 2 month but have just paine

[@RehabScience]

I would perform all exercises that can be done with mild or less pain.

[@jasonjerome8740]

My knee buckles inward when I dribble the soccer ball to the left and plant with my right and shoot with my left. By the time my left foot reaches the ball my knee buckles

[@RehabScience]

Sorry to hear that. Besides the exercises in this video, I would also recommend trying the exercise in my knee valgus video.

[@nvbxxt2044]

I was doing the first exercise and on the side of my glute would have shape pain when I went back down anyone know why?