MCL Tear - 4 Exercises to Rehab Your Knee

[@janiemiller617]

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!!!!😁👍

[@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.

[@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

[@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!

[@craigmellin6217]

Agreed. It's the nuclear option for MCL rehab vids. Amazing job

[@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?

[@bennyrasaofficial9093]

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 !

[@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

[@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

[@mannishbalgobin2071]

Does this exercise fix constant dislocated knee due to mcl and meniscus tear..It's been one year and am not yet recovered..

[@avilashbiswal]

Thank you. Be blessed❤

[@RehabScience]

You’re welcome!

[@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!

[@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.

[@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.

[@user-ye2vz6gr1h]

Thanks very much

[@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 🙌🏻🙌🏻🙌🏻

[@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

[@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

[@kerra7386]

Thank you so much! This was very helpful!!!

[@RehabScience]

Glad it was helpful!

[@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.

[@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!

[@sujithinfosys]

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

[@ssiirraall7721]

Bro... you are a GAMECHANGER! TYVM 😔

[@RehabScience]

I’m glad the video was helpful!

[@pablomoche]

excellent, a gift for us, the knee sufferers

[@RehabScience]

👍👍

[@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.

[@infodiff]

Thank you, superb video.

[@RehabScience]

Glad you liked it!

[@samuelgray8214]

This was really helpful…. Thanks

[@RehabScience]

Glad it was helpful!

[@ChronicKPOP]

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

[@ImaLurkin]

Thank you for this!

[@RehabScience]

You’re welcome!

[@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.

[@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.

[@apsjiml]

How often should you do those exercises? How many times per week?

[@kamalkhatri7917]

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

[@cdeoljr5]

Thank you 💙

[@dragonsky799]

Should we definitely save the strengthening excersizes until after we get mobility back?

[@manjeetmangat2373]

Thank you 👏

[@RehabScience]

You're welcome 😊

[@halizadeh36]

perfect thank you very much

[@RehabScience]

You’re welcome!

[@AnthonyOrtiz247]

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

[@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!

[@sk8pd316]

Great stuff but I’m sitting here on a mat and I’m missing two items to do these exercises

[@yashasviijain]

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

[@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!

[@chakrumh1498]

Sir After this exercise we can walk normally to our wrk or how to walk ? Can u plz tell me

[@lurkingfearproductions]

When shoukd this be started? When person can walk normally? Or before?

[@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

[@WessamElBeih]

When to start rehabilitation after injury?

[@RehabScience]

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.

[@ManjuVerma-jd3cm]

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.

[@harshitboss]

Can leg extension exercise help in recovering knee sprain Injury?

[@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.

[@paulsheldon528]

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

[@muhammadadil9133]

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

[@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.

[@הודיהשוורץ-ש7ס]

Are these exercises also intended for stretching the MCL?

[@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.

[@oogieboogie-f5v]

tahank you for the video

[@RehabScience]

You’re welcome!

[@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..

[@allenmanlapaz4732]

Is it okay to do that everyday?

[@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.

[@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!

[@omarsalayma2771]

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

[@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?

[@MadsEllisSommerseth]

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.

[@MadsEllisSommerseth]

⁠@@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.

[@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.

[@neilpatrickgurango6765]

can i do all excercise wearing knee support? thanks

[@RehabScience]

Yes, but I would make it your goal to eventually be able to perform them without the brace.

[@seandoherty746]

How long does it take to fullly repair?

[@RehabScience]

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.

[@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.

[@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!

[@irenediaz1299]

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

[@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.

[@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!

[@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?

[@AnuragSingh-c4e]

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

[@emmanuelsolomon9868]

Can I still go to the gym after this?

[@RehabScience]

Yes, as long as you do exercises that don’t compromise the ligament or cause more than mild 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.

[@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?

[@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❤

[@Dragon_mania-z2h]

Sir i have MCL problem in m both leg 2 yrs ago my left leg is injured by playing hockey in my teras it pain only when I run so I stop running but 2-3 months ago I am play football and my right leg is streched inside and I feel heavy pain and I feel my leg is going inside in walking I want to play again football what can I do sir I am from India Plz help me 🙏🏻🙏🏻🙏🏻

[@RehabScience]

Your MCL should be healed by now. If you’re still having this much discomfort I would see a physical therapist for an evaluation.

[@Dragon_mania-z2h]

@@RehabScience sir i am feel discomfort in walking in my right leg I am not say my family about my condition b'cz they takes tension sir what can i do 😞

[@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

[@SiddharthNanda]

Yes you will be ❤

[@sarojghosh4474]

❤❤❤❤ too good👌🙏

[@RehabScience]

🙏🙏

[@christykevin1844]

Can you say how many days will it take to fully heal

[@RehabScience]

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.

[@christykevin1844]

I have a grade 1 minor injury it's been 1month but i can't play on full strength in my leg

[@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.

[@jovanipliego7884]

Can it be heal naturally? With out surgery?

[@RehabScience]

Yes, most MCL tears heal with rehab and don’t require surgery.

[@jovanipliego7884]

@@RehabScience it says I have a full thickness tear involving the approximal fibers of the medical collateral ligament with a surrounding soft tissue edema .

[@Shanmugananthan.K]

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.

[@ReinHart006]

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

[@MsBrownHall]

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

[@badger5358]

I tripped on a root in the ground and I pulled my leg awkwardly straight up, and since then I have had knocking in my knee and pain on the inside and outside. No swelling that I could tell. Any idea what if anything may have been sprained or torn? It was about two weeks ago.

[@AjnaskMoto]

Sir iam ajnas from india i am basically professional football player sir my question mcl injuri rest &workuot and rehab how many time..?how many months?

[@RehabScience]

It depends on how severe the MCL injury is. Grade one injuries usually get better in 4-6 weeks. Grade 2 and 3 injuries usually take several months. How many days you work out, rest, and do rehab depends on how much pain you have. If your workouts cause more pain, then you will need to modify or do less days of working out. Rehab exercises should be done 3 to 4 times per week.

[@AjnaskMoto]

@@RehabScience sir surgery finished three weeks ..I am take rest ..what next..?

[@RehabScience]

@@AjnaskMoto Since you had surgery, I would recommend starting with the exercises in my "knee mobility' video. Here is the link: kzbin.info/www/bejne/q2i6YmObpJV1f80

[@AjnaskMoto]

@@RehabScience Thank you sir 🙏🏻You’re valuable time and reply ♥️keep moving .🙌🏻

[@AjnaskMoto]

@@RehabScience Thank you sir 🙏🏻You’re valuable time and reply ♥️keep moving .🙌🏻

[@cashshinobi]

I have knee mobility but I feel a tightness and pulling sensation when walking

[@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.

[@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

[@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.

[@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

[@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.

[@johndeleon9161]

Does wearing knee support helps the recovery of mcl?

[@RehabScience]

It depends on the integrity and strength of the knee support, but some knee braces can help protect the ligament from re-injury.

[@chethanaprasanna9874]

Can we exercise as soon as we get mcl tear or after few weeks?

[@RehabScience]

You can perform these exercises when they can be done with mild or less pain. Usually, this is after 1 to 3 weeks of healing.

[@chethanaprasanna9874]

@@RehabScience so we should not try these exercises as soon as we get tear,right?

[@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.

[@nitzanmichaely6511]

Should I wear a brace in between?

[@jasonbednar3597]

Probably a good idea, I am

[@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.

[@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.

[@abigaildelatorre4500]

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

[@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.