Sebastian Brosche · 15 min · 909 words
Previously titled: Video 3 - MCL Sprain Rehab Program
Hi everyone, welcome back. This is day three of our rehab program for medial collateral ligament strains. So today we need our foam roller. We're also going to use our big inflatable ball and we're going to use a step.
So we're going to start with the foam roller. So I'm going to start using the foam roller into the quadricep muscle. I can put some of my weight on the other knee. This allows me to really choose how much pressure I'm going to put into that thigh.
So if it's quite sensitive, I can control how much I'm using. I'm just going to run it backwards and forwards. You can find any sore spots, spend a bit longer there. Again, don't go mad on it though.
It's very easy with this sort of thing to overdo it and to end up making things quite sore. I'm just going to run it onto the side of the leg. So again, this is often a very sore area, so don't be afraid to put a bit of weight through the other leg if you're finding it quite painful. And then I can roll onto the inside of the leg.
I'm just going to do the same thing into the adductors. I'm not going to get too close to that, to the injured area. I don't want to roll over the injured ligament. I'm just going to stand the muscle above the leg.
I'm going to stop there. Pop the roller to one side. So we're going to go back to that hamstring bridge. Now, you can stick with two legs.
So if that feels like it's hitting a spot, stay with that. If everything's feeling good there though, we're going to go onto a single leg hamstring bridge. So this is the slightly harder version. So I'm going to start with the injured leg, hold the other knee onto my chest.
I'm just going to push down through that supporting foot. You won't be able to get as much height this way. That's okay. Don't worry about that.
And then just switch legs. So I do want to do this one on both sides. Grab the ball. So this time, I'm going to start with my legs a little bit straighter.
I'm going to hold the ball. I'm going to put a little bit of a squeeze on. So again, not too much, just enough that I can feel it down the side of the leg, but it's not causing me any pain. I'm going to add that squeeze.
And then what I'm going to do, I'm just going to bring my knees up, keeping that squeeze going between the feet and back down again. And you get a free ab exercise with this as well. So the nice thing about this one is you can push as hard or as gently as you need to. And you can really build that up as the leg gets stronger.
So drop the ball to one side. We're going to go back. We're going to do another set of those. So starting with a single leg hip bridge.
Switch legs. If you find you're starting to get some cramping in the hamstring when you do this one, again, either switch back to the two-leg version or make the movement smaller. Grab the ball. Start with the legs straight out, a little bit of a squeeze, knees towards the chest and back down again.
If you get a little bit of clicking or crunching around the hip when you do this, don't worry, that's quite normal. As long as it's not painful, it's not something we're concerned about. So one final set. And take a rest there.
So next exercise we're going to do is a step down. Okay, so start with my injured leg on the box and turn towards the side. So I'm going to step down sideways, touch and back up again. Okay, so I want to keep as much weight on this supporting leg through that movement as I can.
Again, if this is painful, I made the steps smaller, so I can use a book perhaps instead of an actual step. Okay, I'm going to turn around and then I'm going to do a forward step down. So and step off the box, both feet on the floor, we're just going to go into calf raises. Just lifting it up and back down.
So we're going to go through that little sequence again. Just start with the side of the foot sideways on the box on this on the step. And get down and up. If you find the balance hard, it's okay to use a wall or something for balance, but try only to use it as much as you need to.
Don't rest too much weight on it. Turn forward. So and step down into calf raises. And one final time.
So if you're finding that your knee is starting to feel a little bit sore at this point, that's probably a good point to stop. So for some of you, that will be enough. Those of you who are feeling good, continue on to the third set. So so turn face forwards.
So step down. The final set. So so and that's the end of day three. So master those exercises and come back for day four.
We'll take things a little bit further.
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