Medial collateral ligament injury
In the knee joint (art. genus) there are four very important knee ligaments. An important knee ligament is the inner tube (MCL). This ensures stability in the knee joint and that the knee is supported sideways. The medial collateral ligament is a less common injury. But the moment you have complaints about this, a build-up in training is very important to achieve a good recovery.
Phase 1 of recovery
In this phase, the goal is to start low load exercises within the pain limits.
1. Standing Palov press
Position your feet shoulder-width apart. Hold the resistance band and push both arms straight out in front of you. You will feel the need to engage your abdominal muscles due to the resistance of the band. Ensure your pelvis is tilted (tip: pull in your belly button).
2. Clam shell
Lie on your side with your shoulder and pelvic girdles aligned vertically, using your upper arm as an anchor against the surface. Bend your hips to 45 degrees and your knees to 90 degrees, keeping your feet together and slightly lifted off the surface. Move your top knee outward/upward while keeping your feet together, then close it again. Your pelvis must remain vertical.
3. Air squat met elastiek
Ga op heupbreedte staan. Plaats het elastiek boven de knieën en druk de knieën naar buiten. Maak de beweging alsof je gaat zitten en kom weer terug omhoog.
4. Deadbug with ball
Lie on your back and clamp a large ball between your knees and elbows. Then, diagonally extend one leg and one arm, and return to the starting position. Repeat the movement on the other side.
5. Back extension
Ga op de buik liggen, plaats de handen onder de kin. Kom vervolgens met de buik van de grond, ga weer langzaam terug omlaag.
Phase 2 of recovery
During this phase, the goal is to strengthen the muscles around the joint and improve the stability of the knee.
1. Palov Press in stand lunge (Core)
Assume a lunge position. Hold the resistance band at approximately chest height and push it out in front of you. Slowly bring it back to your chest and then push it out again.
2. Lunging Palov press with rotation
Assume a lunge position. Hold the resistance band and rotate to the left or right. Try to maintain tension on the band as much as possible; this means you should not let the band pull you all the way back to the starting position.
3. Deadbug palov press
Lie on your back with your legs off the ground and your knees bent. Next, extend one leg until it is just above the floor. Hold a resistance band with your hands—with the other end anchored to a post—and extend your hands out over your chest, then bring them back.
4. Bridge knee lift
Lie on your back with your legs extended. Place your heels on a large ball. Lift your hips so that only your shoulders and head remain on the ground. Now, one at a time, bring your legs—with knees bent—towards your chest and back again.
5. Donkey kick
Get down on your hands and knees. Then, move your leg backward while keeping your knee bent. Hold it steady, then slowly lower it.
6. Fire hydrant
Stand upright with a resistance band just above your knees and your hands on your hips. Now lift one leg off the ground while simultaneously rotating your knee outward. Return to the starting position.
7. Gluteus medius walk (elastiek boven de knie)
Ga iets breder dan heupbreedte staan met een elastiek om beide benen boven de knieën, houdt tijdens de oefening spanning op het elastiek, zak een klein stukje door de knieën en loop nu zijwaarts op en neer.
8. Hamstring Curl TRX in ruglig
Hamstring Curl TRX- Ga op de rug liggen met allebei de voeten in de TRX. Breng je billen van de grond. Breng vervolgens je hakken naar je billen toe door je knieën op te trekken. Herhaal deze beweging
9. The Diver
The "diver" exercise is a type of exercise that targets the muscles of the core, specifically the rectus abdominis (also known as the "six-pack muscle"). The exercise is typically done in a controlled, slow and precise manner.
10. Back extension
Lie on your stomach, extend your arms straight out above your head, then lift your arms and legs and slowly lower them back down.
Phase 3 of recovery
During this phase, the goal is to build up to daily and sports activities.
1. Single leg squat TRX
Place your foot in the TRX. Now perform a single-leg squat. Maintain your balance on the standing leg and ensure your knee does not extend past your toes. Place your hands on your hips for balance.
2. Lunge hop with rotation
Stand on the step with a stick across the back of your neck and place a cone about half a meter in front of the step. Now, step past the cone with one leg and then bring your feet together at the cone, as shown in the video. As you take the final step, rotate your torso toward the same side as the leg that is on the ground.
3. Running man diagonal
Get into a plank position, supporting yourself on your hands. Bring your right knee toward your left elbow, and then your left knee toward your right elbow.
4. TRX crunch
TRX crunch, plaats je voeten in de trx en ga in voorligsteun staan. Vervolgens beweeg je tegelijkertijd je beide knieën naar voren en weer terug. Herhaal de beweging.
Pilates ball
Hard. Compact. Qualitatively.
TRX
Hard. Compact. Qualitatively.
The meaning of medial collateral ligament injury (MCL)
There are four important ligaments in the knee. The medial ligament (MCL) is an important ligament. It provides stability in the knee and is important for support during sideways motions. Injury to the medial ligament is less common.
The causes of medial collateral ligament injury (MCL)
When injured the leg is usually straight and an external force pushes the knee inwards, for instance during a tackle from the side at knee height. Sometimes a fall can cause injury to the MCL. A snap may be felt or heard at the moment of injury.
The symptoms of medial collateral ligament injury (MCL)
The knee tends to be painful and stiff following injury. The pain is located on the inner side (medial) of the knee joint. Pressure or stretching forces can aggravate the pain. The knee may feel unstable and swelling or bruising can be present.
The treatment of medial collateral ligament injury (MCL)
Depending on the extent of injury you can start rehabilitation with your physiotherapist or surgical intervention is needed. When physiotherapy is started it is important that it is aimed at mobilizing the knee joint and strengthening the supporting musculature with exercises. The goal is to improve the stability of the knee. Rehabilitation can take between 3 and 12 months.
Synonyms
MCL injury, torn MCL, medial ligament tear, medial knee pain, knee injury, knee pain
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.