Medial Collateral Ligament (MCL)Tear: Treatment & Recovery Time Keep your arms at your sides, or put your hands on your hips. Walk the feet away from the wall, while still leaning against it with your back, until the feet are about 3 inches away from the wall. These cookies do not store any personal information. They can also be used for upper limb injuries, especially the shoulder. At 1-6 weeks, you will need to take the time to stretch and strengthen the knee a few times a day. Try this two times before switching legs. Your physical therapist will include various treatment methods to help you recover, one of which involves exercise for the MCL tear. A direct blow to the outside of the knee, which pushes the knee to the inside, is a common cause of an MCL tear, like during a football tackle. Oluseun Olufade, MD, is a board-certified orthopedist. Treatment and Recovery Time for MCL Tears - Verywell Health Curr Rev Musculoskelet Med. Knee ligaments are bands of tissue that connect the thigh bone in the upper leg to the lower leg bones. Slowly bend your knees and lower your hips into a half squat. To start, these muscles help to dissipate some of the forces that travel through the leg when completing tasks like running or jumping. Lie on your front and bend the knee up against resistance of ankle weights or a resistance band and gently lower, Remember to keep your hips firmly on the bench and do not allow them to raise up, If they rise up then the weight may be too heavy, Aim for 3 sets of 10 to 20 repetitions initially and as strength improves progress by increasing the resistance to achieve 3 sets of 8 to 10 to failure, Stand on the uninjured leg only and take the injured leg out to the side as far as possible, Slowly bring it back to the centre. Appointments 216.444.2606 Appointments & Locations Terms of Use. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You shouldnt be able to see your foot on the kicking leg while in this position. While the knee pain and restrictions that follow an MCL injury arent the most pleasant, its very much possible to treat these knee injuries and get back to our normal lives. Again, begin this MCL sprain exercise as soon as pain allows. Continue moving back and forth along your countertop for 4-5 laps. MCL Sprain Rehab Exercise Progressions | Early, Mid-, & Late Stage Physiotutors 701K subscribers 147K views. For more treatment options, see our Torn ACL Recovery Page. Plyometrics or plyometric exercises are a form of strengthening exercise, incorporating jumping, bounding and hopping movements, which work to increase power in the muscles. Try two to three planks each session. They can help prepare you for ACL surgery, or complement your structured rehabilitation program. Complete 10-20 repetitions, for 2-3 sets. The lateral collateral ligament is located on and stabilizes the lateral, or outside of the knee. Stick with stationary muscular exercises. Start bending the knee as you slide your heel as far toward your butt as possible. To begin, loop one end of the band around the leg of a sturdy table. Pushing too hard can make your injury worse and may result in lengthier recovery time. A basic passive stretch involves simply sitting or lying down with the lower leg propped up. Continue jumping for 30 seconds straight before taking a break. A complete MCL tear or any tear with significant knee valgus instability will usually require MCL surgery. Slowly slide the foot back into the starting position. Because of this, it is important to speak to your healthcare provider about a referral to a physical therapist (PT) if you are at risk of an ACL tear and are interested in starting an ACL prevention regimen. The bottom leg should be bent and relaxed, while the top leg is completely straight. Relax your leg and let your knee straighten. What Is an Anterior Tibialis Tendon Rupture? The MCL, just like any other ligament, is prone to tearing under certain conditions and circumstances. Read our, Neuromuscular Training Programs to Prevent ACL Tears, Quadriceps Strengthening Exercise to Prevent ACL Injury, The 7 Best Quad Exercises to Build Stronger Thighs, Inner-Thigh Stretches to Improve Groin Flexibility, 8 Best Anterior Tibialis Exercises & Stretches, Physical Therapy Exercises After a Tibial Plateau Fracture, 8 Best Exercises to Help With ACL Rehabilitation, An Exercise Program to Prepare for ACL Surgery, Chondromalacia Exercises to Relieve Knee Pain, vidence Supporting ACL-Injury-Prevention Exercise Programs: A Review of the Literature. Anterior cruciate ligament (ACL) injuries. There are different grades of sprains just like there are grades of ligament tears. This position can be hard to tolerate for an extra painful or stiff knee, so start slowly. Sit in one chair and place your heel on the seat of the other. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Anterior cruciate ligament injury: identification of risk factors and prevention strategies. Bend your affected knee but keep the other leg straight in front of you. Stand with the feet hip-width apart, step one leg behind you as your front knee bends slightly. The two ligaments connect your femur (thigh bone) to your tibia (shin bone) and protect the menisci that cushion the knee joint. Terminal Knee Extension 3. Higher-level exercise to address coordination is crucial in the final stages of recovery. Collateral Ligament Injuries - OrthoInfo - AAOS 2012;5(1):59-71. doi:10.1007/s12178-011-9109-4, Wilk K. Anterior cruciate ligament injury prevention and rehabilitation: Let's get it right. Exercises may involve strengthening your thigh muscles, cycling and doing resistance exercises. You will need a small pillow for this exercise. Then, slide down the wall until your knees are at a 90-degree angle. Prophylactic knee bracing has shown promise in preventing injury to the MCL. If your shin glides forward more on your injured kneeas compared to your non-injured knee, there is a possibility that you have torn your ACL. Collateral ligaments. There are surgical and nonsurgical treatments. He teaches as an Assistant Professor of Orthopedics at Emory School of Medicine in Atlanta, Georgia. Try to keep the back straight and knee slightly bent and stable as you move in and out of this position. Sidelying Hip Abduction 4. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. In the early stages, this exercise must be done with both legs at the same time. Then, place a ball between the knees. Starting position: Seated with the injured leg stretched in front of you (can be on the floor, couch or bed). Your doctor may also recommend additional imaging tests to get a better look at the soft tissues surrounding the knee joint. 2016;8:1-16. doi:10.2147/OARRR.S81673, Begalle RL, Distefano LJ, Blackburn T, Padua DA. Treatment of Combined Injuries to the ACL and the MCL Complex: A ACL vs MCL Tears: What Is The Difference? - geriatricacademy.com The PCL keeps the shinbone from moving backward too far. This is a higher level exercise that you will complete as you regain knee strength and range of motion. Which exercises are recommended and prescribed will vary depending on your physical therapy evaluation, your specific pain limitations, and what the injured knee can tolerate at that time. The purpose of this is to improve knee extension, or straightening of the knee. If youre having trouble sliding the heel, put a towel or piece of plastic under the heel. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Brett Sears, PT, MDT, is a physical therapist with over 20 years of experience in orthopedic and hospital-based therapy. Not only is this type of ligament injury extremely debilitating when it occurs, but it can also have long-lasting consequences. Medical Review:Adam Husney MD - Family Medicine & E. Gregory Thompson MD - Internal Medicine & Kathleen Romito MD - Family Medicine. An initial X-ray may be performed to ensure there is no injury to the bone, such as a fracture. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Improving muscle control and strength with specific exercises has been shown to reduce risk of injury by approximately 75%. The focus is on gradually restoring knee range of motion, strength, proprioception and overall coordination. When you can do this, you can start doing the following exercises. Start with the safest exercises and avoid compressing or putting weight on your injured knee. Lay on your side (floor, couch, or bed is fine). ACL vs. MCL Tears: What Are the Differences? - Heiden Orthopedics Multiple ligaments in the knee can be injured at the same time. Single-leg bridges are done in the same way ensuring you squeeze the gluteal muscles and aim to maintain a straight line from the shoulder on the ground to the knee at the top point of the exercise. The ball should move with you but stay pressed into the wall. Contract the quadriceps muscles and hold for 5 to 10 seconds The healing time for a torn ligament that is treated without surgery may vary, again depending on the severity of the tear. Initial treatment immediately after the MCL tear will focus on reducing pain and swelling. This video has been medically reviewed by Laura Campedelli, PT, DPT. The anterior cruciate ligament, or ACL, is an important stabilizing structure located within your knee joint. Ligament (ACL, MCL) The presenting symptoms may vary depending on how severe the injury is. Your healthcare provider will perform a physical exam after taking a thorough medical history. Your ACL and MCL are both ligaments in your knee. These movements, which focus on improving your form during impact activities, can be helpful in several ways. In order to be sure, its best to visit your healthcare provider. Always wait for your doctor or physical therapist to clear you for further exercise progress as the knee is ready. Kick the leg slightly above hip level, then lower back down to your starting position. The most common mechanism is that of a sudden pivoting or cutting maneuver during sporting activity, which is commonly seen in football, basketball and soccer. J Ortho Sports Phys Ther. Continue the up and down movements with the ball for 30 seconds before taking a break. With the core tight, this may be enough of a challenge to start. Begin with isometric or static muscle contractions. You will need a pillow for this exercise. It is also important to note that each persons body mechanics are unique. Stabilizing the knee joint is one of the most important things you can do for your knee. They also help prevent the knee from falling into a knock-kneed or valgus position, which puts more stress on your ACL. Hold for about 6 seconds, then rest for up to 10 seconds. Decreased ability straighten knee fully. Hold for 5 seconds, then return to your starting position. MCL injuries can definitely cause a bit of a step back in your normal routine and activity level, but as you can see are very easily treated. Your PT can help guide you through you post-operative ACL protocol to get you up and moving quickly and safely. Iphone | Android. By building strength in your leg and core muscles, improving your overall balance, and fine-tuning your body mechanics, you can reduce the likelihood of a knee injury. Non-operative care of the patient with an ACL-deficient knee. Keep in mind that there is always a risk of fall when challenging your balance. This exercise will help to initiate activation of your quadriceps, or the muscles in the front of the thigh. Hold a ball in your hands and slowly lift it over your head and back to your stomach without losing your balance. 2023 Dotdash Media, Inc. All rights reserved, Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Regrettably, tears to the ACL are common, particularly in people with more rigorous occupations or those who play more physically demanding sports. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Do not allow the knees to move past the toes. Lie on your back with your good knee bent so that your foot rests flat on the floor.