Sebastian Brosche · 14 min · 1,048 words
Previously titled: Video 2 - MCL Sprain Rehab Program
Hi everyone, welcome back. So this is day two of our medial collateral ligament injury rehabilitation programme. Today I'm going to use one of these big inflatable balls. They're really easy to get hold of these days.
You can find them in supermarkets and everything. I will also need a little bit of resistance band that I've tied into a loop. Okay, so you can get a hold of those things. I am going to start though without either of those and we're going to start by just standing on one leg.
Now when I do this, I want a slight bending knee, so slightly soft knee. I'm just going to hold that. So we're working on balance here. Okay, if that starts to feel easy, you can make it harder by closing your eyes.
That tends to make people wobble all over the place. You can stand on a cushion which makes the surface a little bit unstable. I wouldn't do that if this is the very early stages though. So if it's a recent injury, start with the basics and then we can always progress that as we go.
And again, the other way you can make it harder is by moving the other leg around. So we can go forwards and backwards and out to the side. I quite like getting people doing those. But again, listen to your body.
Just do it as much as you can. Remember that a little bit of mild discomfort is okay. We don't want it to be more than that. Okay, and rest there.
We're going to then go into a hamstring bridge. So lying down. Onto my back. My knees are going to be at about 90 degrees.
I don't need to be too precise, but I don't want them too close to me either. I'm a little way away because that means I can get a better contraction of the hamstrings. I'm just going to lift my hips up in the air and back down again. Again, bear in mind if you start getting any pain when you're doing this, we can make the exercise easier so we can push less far.
You can back off in terms of the number of reps as well. So we can do fewer to start with and build up as your legs get stronger. Now, grab the band. I'm going to pop the band around my knees.
I want this just below the knee, just below the area of the injury. And what I'm going to do is I'm going to do a partial squat. So I'm not going to go all the way down. I just want to do a small up and down.
I'm making sure that my knees are pressing out against the band while I do that. If you want to make it a squat down to a box or a chair, that's fine as well. Some people prefer that. And if you want to include a bit of support, particularly if it's quite a bad injury, you might feel better holding onto a table when you start doing these, that's fine.
So again, bearing in mind, we're only going as far as is reasonably comfortable. And then the last one in this set of three, we're going to get the big ball. Place your legs, knees slightly bent, feet either side of the widest part of the ball, and you're just going to very, very gently squeeze in. So you'll probably start to feel a bit more comfortable with the ball.
And then the last one in this set of three, we're going to get the big ball. Place your legs, knees slightly bent, feet either side of the widest part of the ball, and you're just going to hold it at that level. If it starts to get too much, you can stop at any point. It's fine to start with a short hold and work up.
Rather you did that than did too much at first. Rest there. And then the last one in this set of three, we're going to get the big ball. Place your legs, knees slightly bent, feet either side of the ball, and you're just going to hold it.
Rest there. And then we're going to go back. We're going to return to the hamstring bridge. Feet on the floor again.
Okay. Grab your band. Okay. And go back to the partial squats.
Okay. Grab the ball. Again, feet to the widest part of the ball. I'm just going to gently squeeze in.
So I want the knees slightly bent with this one. Just being guided by how it feels, how hard that I'm squeezing. And rest there. We're going to go through that sequence one more time.
Now if it's a fairly recent injury and you're finding that it's starting to get a bit irritated at this point, you can stop. Two sets of those exercises will be enough for some of you. Okay. If everything's still feeling good, we'll go on and we'll do a third set.
Okay. Okay. And rest there. One final time.
Okay. And rest. Final exercise we're going to do, we're going to use the band again. And just above the knees this time, lying onto the side, you're just going to lift the top knee similar to when we did yesterday on the first day.
Just flip onto the other hip. Okay. So with this one, if the injury's the inside of the knee, this one shouldn't be putting any stress directly on that area. So this is quite a nice way of working the muscle on the other side of the leg, which will help with that knee stability, but without aggravating the injury itself.
Okay. And switch back. Okay. Okay.
And rest there. Just to finish off with, we're going to go back to that bending and straightening. Hopefully got a little bit more range now. We can encourage it a little bit.
Again, I'm not going to force that. Give it a little bit of assistance. Okay. And we'll stop there.
So that's all for day two. We'll come back tomorrow. We'll do some more strength exercises and we'll continue working to get you back to jujitsu.
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