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Sprained MCL how long will it take to heal?

(6 posts)
  • Started 15 years ago by Wrecked13
  • Latest reply from creator1

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  1. Wrecked13
    Member

    I have a sprained MCL i think and i have been off running for 4 days, and today i had to run for PE(im a HS senior) and it doesnt hurt when i walk just a slight irratation but today i had to run jog lines and then we played dodgeball it hurt abit when we started then when i started to warm-up the pain went away mabe it was because i was distracted idk

    so my main question is how should i treat it and how long will it take to heal cause im leaving for the Airforce in a few months and really wanna get into top shape for it

    Posted 15 years ago #

  2. jpassmore
    Member

    Wrecked13,

    If it is a sprained MCL...
    How long ago did this happen?
    Do you still get pain daily?

    You should ice it after activities for 10-15 minutes.

    To rehab this area I would start you with some basic sidelying Hip adduction and abduction exercises.

    First lye on the non injured side, completely on your side. With your injured leg, raise it towards the ceiling (12-18 inches), about 20 times. If you are truely on your side, your leg should go up and not forward at all!. Work up to 3 sets. Keep your knee straight while doing this. This muscle you are working will help decrease the risk of loads on the MCL.

    Next, lye on the injured side. With your knee stright, raise your leg towards the ceiling? Does this cause pain? How much on a scale of 1-10?
    Work up to 3 sets of 20 reps without pain.

    Do these every other day. When you can do them all sets and reps for 3 consecutive workouts without increased pain, get back to me and I'll progress you.

    If anything hurts, STOP, or do less, and get back to me.

    Avoid movements such as a planted foot and twisting the knee. This will take some stress off your knee and allow it to heel.

    Keep in touch and if you know anyone else dealing with something, spread the word...

    ~J

    Posted 15 years ago #

  3. Wrecked13
    Member

    Ok did those two exerise tonight and both didnt hurt at all so i dont know if its actully not sprained but when i press and the side of my knee the side thats close to the inside of my leg and it is very sore when i press it

    Posted 15 years ago #

  4. jpassmore
    Member

    The exercises where not to test if there is a sprain or not. Just some initial rehab if there was a sprain. A minor sprain can heal, with your young age, in 2-4 weeks.

    If those two things didn't bother it. Then, you should next do strengthening in a non-painful/iritating manor.

    Try, unweighted half-squats, stationary lunges. Avoid twists and assure good alignment. When squating, lunging: Keep your knee pointing in the same direction at the 2nd toe of the foot of the same leg, straight forward! Quality first, then quanitity. Do 2 sets of 20 each exercise. Get back to me and I'll progress you...

    ~J

    Posted 15 years ago #

  5. creator1
    Member

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    Posted 11 years ago #

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