Disclaimer: This program is designed for grade I-II MCL injuries. Severe injuries (grade III) may require bracing, longer recovery, or surgical intervention. Always follow your healthcare provider's guidance.
Week 1-2: Acute Phase (Pain and Inflammation Management)
Goals: Minimize swelling, pain, and prevent muscle atrophy.
Rest and Protection:
Use a knee brace or wrap for support.
Limit weight-bearing activities if pain persists.
Pain and Swelling Management:
Ice for 15-20 minutes every 2-3 hours.
Elevate the leg when resting.
Incorporate PEMF or laser therapy for added healing benefits.
Gentle Range of Motion (ROM) Exercises:
Heel Slides: 10-12 reps, 2 sets.
Knee Flexion and Extension in a Seated Position: 10-12 reps, 2 sets.
Isometric Strengthening:
Quad Sets: Hold for 5-10 seconds, 10-15 reps, 2 sets.
Glute Squeezes: Hold for 5 seconds, 10-15 reps, 2 sets.
Manual Therapy:
Gentle soft tissue massage around the knee (avoid stressing the ligament).
Chiropractic adjustments for the spine and pelvis to ensure proper biomechanics.
Week 3-4: Subacute Phase (Strengthening and Stability)
Goals: Regain knee stability, improve ROM, and build strength.
Stretching:
Hamstring Stretch: Hold for 15-30 seconds, 2-3 sets.
Calf Stretch: Hold for 15-30 seconds, 2-3 sets.
Quadriceps Stretch: Hold for 15-30 seconds, 2-3 sets.
Strengthening Exercises:
Straight Leg Raises: 10-15 reps, 2-3 sets.
Bridges: 10-12 reps, 2-3 sets.
Partial Wall Sits: Hold for 10-15 seconds, 2 sets.
Balance and Proprioception Training:
Single-Leg Stance: Hold for 10-15 seconds per leg, 2-3 sets.
Foam Pad Balance Work: Hold for 15-20 seconds, 2-3 sets.
Low-Impact Cardio:
Stationary cycling with low resistance for 5-10 minutes.
Swimming or elliptical training as tolerated.
Week 5-6: Advanced Phase (Dynamic Strength and Functional Training)
Goals: Regain full strength, dynamic stability, and return to functional activities.
Advanced Strengthening:
Step-Ups: 8-12 reps per leg, 2-3 sets.
Lunges (Forward and Side): 8-12 reps per leg, 2-3 sets.
Squats to Parallel: 10-12 reps, 2-3 sets.
Plyometric and Dynamic Drills:
Light Hops: Forward and backward or side-to-side, 2-3 sets of 10 reps.
Bounding Movements: Controlled leaps to mimic sport-specific drills.
Functional Training:
Incorporate sport-specific or activity-related movements.
Gradual return to activities like running, pivoting, or cutting under supervision.
Balance and Proprioception:
Bosu Ball or Balance Board Drills: 1-2 minutes, 3 sets.
Dynamic Single-Leg Stance: Perform controlled motions like reaching or light throwing.
Cardio:
Increase cycling duration to 15-20 minutes.
Introduce jogging if pain-free.
Chiropractic Care and Shockwave Therapy
Chiropractic Care: Regular adjustments help maintain proper alignment in the spine, hips, and knees, ensuring balanced movement patterns. This reduces compensatory strain and supports optimal healing.
Shockwave Therapy: Shockwave therapy is an excellent modality for ligament injuries. It enhances blood flow, reduces inflammation, and accelerates tissue repair. Incorporating shockwave treatments can speed up recovery and help restore full function faster.
Conclusion: By following this comprehensive rehabilitation program, combined with routine chiropractic care and shockwave therapy, you can recover efficiently and reduce the risk of reinjury.