Rehabilitation Exercises for Inner Knee Ligament Injuries: A Guide - Orthopedics

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Rehabilitation after an inner knee ligament injury, particularly involving the medial collateral ligament (MCL), is crucial for restoring function and preventing long-term complications. Given that you have been dealing with this injury for three months and are still experiencing discomfort, it's essential to approach your rehabilitation with a structured plan that focuses on strengthening, flexibility, and functional movement.


Understanding Your Injury
The MCL is a key ligament that stabilizes the inner part of the knee. Injuries to this ligament can occur due to trauma or excessive force, often seen in sports like badminton, where sudden changes in direction are common. Symptoms may include pain, swelling, and instability in the knee. The fact that you are experiencing discomfort while squatting suggests that your knee may still be weak or that there may be residual inflammation or tightness in the surrounding muscles.


Rehabilitation Exercises
1. Range of Motion Exercises: Start with gentle range of motion exercises to improve flexibility. These can include:
- Heel Slides: Sit or lie down with your legs straight. Slowly slide your heel towards your buttocks, bending your knee. Hold for a few seconds and then slide back to the starting position. Repeat 10-15 times.

- Quadriceps Stretch: Stand and hold onto a wall for balance. Bend your knee and bring your heel towards your buttock. Hold your ankle and gently pull to stretch the front of your thigh. Hold for 20-30 seconds and repeat 2-3 times.

2. Strengthening Exercises: Strengthening the muscles around the knee is vital for support and stability.

- Straight Leg Raises: Lie on your back with one leg bent and the other straight. Slowly lift the straight leg to the height of the bent knee. Hold for a few seconds and lower it back down. Repeat 10-15 times for each leg.

- Wall Sits: Stand with your back against a wall and slide down into a sitting position, keeping your knees at a 90-degree angle. Hold this position for 10-30 seconds, gradually increasing the duration as you get stronger.

3. Balance and Proprioception: These exercises help improve your body’s awareness of joint position, which is crucial for knee stability.

- Single-Leg Stands: Stand on one leg for 30 seconds, gradually increasing the time as your balance improves. You can make this more challenging by closing your eyes or standing on an unstable surface.

4. Swimming: Swimming is an excellent low-impact exercise that can help maintain cardiovascular fitness while minimizing stress on the knee. The buoyancy of water reduces the load on your joints, allowing you to move more freely. Focus on strokes that do not require excessive knee bending, such as the backstroke or freestyle.

5. Gradual Return to Activity: As your strength and range of motion improve, you can gradually return to more dynamic activities. Start with low-impact exercises and progress to more challenging movements as tolerated.


Additional Considerations
- Ice and Elevation: Continue to use ice and elevate your knee after exercises to manage any swelling or discomfort.

- Consult a Physical Therapist: If you haven’t already, consider working with a physical therapist who can provide personalized guidance and ensure you are performing exercises correctly.

- Listen to Your Body: It’s essential to pay attention to your body’s signals. If you experience significant pain during any exercise, stop and consult your healthcare provider.


Conclusion
Rehabilitation after an MCL injury requires patience and consistency. By focusing on range of motion, strengthening, and balance exercises, you can facilitate recovery and regain function in your knee. Swimming can be a beneficial addition to your routine, providing a safe environment to maintain fitness while minimizing strain on the injured ligament. Always consult with your healthcare provider or physical therapist before starting any new exercise regimen to ensure it aligns with your recovery goals.