MCL / Knee rehab exercises

[snowman95]

Looking for people who have had knee dramas and subsequent rehab experience.

Ended up with a Stage 1 MCL strain during BJJ, nothing too major, but considering I've never had any knee issues at all, this gave me a bit of a scare, physio said I should be good to go in a couple weeks.

Anyone recommend weight / bodyweight strengthening exercises that focus on the muscles that promote knee stability? I'd like to TRY and ensure this is the one and only knee issue I have.

Cheers

edit: also no squats for a couple weeks either

[faultykyle]

I've got knee problems too mate, I was born with basically "loose" knee ligaments which result in me twisting and dislocating my knees a lot but without causing serious damage.

Basically strengthening the insides of your thighs is what I had to do, as my injuries had withered away those muscles. Just ask an instructor at a gym to push you in the right direction.

Also balance exercises like squats (I know you said you cant do them for a little bit) and using the... i dunno that they're call... little disc things with one side all roley.. you stand on it and keep your balance while doing weights. <- this one was really helpful for me.. sorry I don't know the name

Works wonders. Good luck with the rehab.

[snowman95]

Stability discs yea, and inner thigh work, ill start my google-fu, cheers

[kakashii]

I have ACL problems from my accident so I dont think that helps

[ApatheticEnd]

I tore my MCL and Medial Meniscus last year on the MX bike. Worst pain EVER! Sounds like you didn't do too much major damage. I was in Physio twice a week for 7 months, on a cane for 3.

Cycling is great for low impact strengthening. It was pretty much the only thing i could do for a long time. Stability discs are great, 1 legged telemetric stuff (not jumping), rowing are all good. Inner thigh work is a good suggestion. Just general fitness and and agility will prevent a lot of knee injuries. DO NOT, I repeat DO NOT, do too much too soon. A good physiotherapist will know when to push and when you should take it slow, listen to them.

My knee is as good as it will ever be because I worked my ass off in physio. It will never be the same and I've had to give up a few sports I really like (squash, trail running). Don't let a minor injury turn into a big one.

[JiggyJigs]

ApatheticEnd speaks greats words of wisdom. I particularly agree with "Do Not do too much too soon" and the bit about listening to your physio.

Knee's aren't worth screwing with.

[snowman95]

7 months? stuff that, I'm going a bit nutty and it hasn't even been a week yet, I've been drilled with the "don't do anything for a bit, give it time to heal etc", will definitely make sure I do

Thanks dudes

[=Stevo=]

MCL sucks to do...

I did decent MCL/ACL damage snowboarding last year in Queenstown...
for me it was weird because the knee feels quite stable when standing but as soon as you get any lateral pressure or akward ground it felt as if it was going to go...

I play hockey and windsurf, both of which are quite demanding on the knees... I worked my ass off in physio and cycling and returned to first division hockey in about 4 weeks with the help of a lot of strapping/tape (and scored a goal on my first game back ).... but it took about 8-10 months to get back to 95%

As Apathetic said, the best one is cycling by a long shot...low impact and a big focus on the VMO? muscle which supports the MCL movement (the bit of quad just above the knee and to the inside of the leg)

Your physio should give you a list of exercises when they feel you are ready...
mine included... (in order of progress)
-tensing up VMO muscle and releasing...
-stretches to help get kneecap back across to where it should be due to lack of VMO support
-sitting on edge of table with legs over, rasing up to horizontal then straight back down - adding weight such as wheatpack or weights as I progressed/strengthened
-Walking across very loose sand with eyes closed to get feel/nerve support back
-single leg squats (initially supporting myself on a chair to take weight off...
-full squats (free weight, not machine...starting on bodyweight - eventually moving up to 60-80kg or so on the bar)
-celebrating use of knee again


I'm no physio though, definately get them to write you up a program...its what you pay them for... hopefully you heal up soon

[snowman95]

Stevo comes through with the goods, thanks hombre