Sebastian Brosche · 13 min · 908 words
Previously titled: Video 5 - MCL Sprain Rehab Program
Hi everyone, welcome back. This is the fifth and final day of our MCL rehab plan. Today, we need our foam roller and we need our inflatable ball. Okay, so I'm just going to pop that to one side for a minute.
I'm going to start with the roller. As we've done before, we want to start on the front of the thigh. So again, I can put weight onto the other knee. I can control just how much weight I want to apply to the roller there.
So a lot of people complain about foam rollers. They say, oh, it's really painful. It's as painful as you want it to be. So I would always say we don't want to overdo this because sometimes you can make things more sore.
I'm looking for that point where it's a bit uncomfortable but actually it feels quite pleasant. That's where we want to be. Just working round onto the side of the leg. So I can look for all those tender spots in the muscle.
Maybe spend a little bit longer there. But without overdoing it. Looking to the inner thigh as well. Up onto the adductors.
And rest there. Pop that to one side. Okay, so I'm going to go to a side lunge. I'm going to do this statically.
So I'm going to start by taking my feet out towards the side. I'm just going to sink down towards one heel and then towards the other. So again, if I can't get all the way down, if I'm only doing it as a partial lunge, that's okay to start with. Or if I need to add a little bit of support, maybe from the back of a chair.
That's a good way to build up. And then come up. What I'm going to do now is go back to the straight lunge that we did. But this time I'm going to add a twist.
And up. So I'm just going to hold it at the bottom position. If I want to make this harder, I can have a med ball here. And back up.
We're going to repeat this on the other leg. Give your legs a shake out. We can do each of those one more time. So I'm going to sink down to the side, sink down one side, then to the other.
Back to the lunge. And then switch sides. And rest there. Grab the ball.
Heels on the ball. I'm going to do a Swiss ball hamstring curl. So you start by arms out to the side to give yourself a little bit of stability. And lift your hips up and then just roll the ball towards you.
This is easier. The ball is quite well inflated. If you want to make this a little bit soft, it makes this much harder. So it depends on how hard you want to make it for yourself.
The idea is I want to keep my hips high as I curl the ball in and then I put them down at the end. And then from there, take the feet to the side of the ball and squeeze in. And we're going to go back to this one. Squeezing a little bit harder this time.
Ball down, feet on top of the ball. And we're going to go back to the hamstring curl. And then we're going to go back to the hamstring curl. And then we're going to go back to the hamstring curl.
And then we're going to go back to the hamstring curl. And then we're going to go back to the hamstring curl. And then we're going to go back to the hamstring curl. And then we're going to go back to the hamstring curl.
Feet to the side of the ball. And squeeze in. And rest there. Take a breather, pop the ball to one side.
Come back up onto your feet. And the final thing we're going to do is we're going to get a little bit more dynamic. Again, we're going to look at some landings. So what I'm going to start by doing is, whereas we were doing side to side shuffle yesterday, now I'm going to make it a little bit more of a jump.
Okay. Break into it gradually so I can make it a fairly small hop to start with and then build up. So the idea is a sideways hop and I'm aiming to stick that landing. And rest there.
We're going to do a couple of sets of that. So once again, the nice thing about this exercise is you can start with a very small hop, almost nothing, and then gradually, gradually, gradually space it out as your confidence increases. We're going to go again. And rest there.
Take a breather. We're going to do one final set of those. Once more. And then we're going to do a little bit of a jump.
Once more. And rest there. That brings us to the end of day five. Of our MCL rehab program.
Well done for making it through this far. So continue doing those exercises. Don't stop as soon as the pain goes away because bear in mind you want to strengthen the whole area to prevent the problem from coming back, to prevent problems with your knees in future. Okay.
So continue doing those and thank you for following us.
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