Professional Documents
Culture Documents
By definition, a knee sprain is an injury to a knee ligament. The sprain may var
y in severity from a slight stretch to a complete tear of the ligament.
A mild, or grade 1, sprain simply stretches the ligament and causes pain and swe
lling. A moderate, or grade 2, sprain partially tears the ligament and is much m
ore disabling. A severe, or grade 3, sprain is a complete rupture and often need
s surgical repair.
--------------------------------------------------------------------------------
A good rule of thumb for these injuries is: if you receive a blow to the knee an
d the pain is on the same side of the knee that was hit, it is probably just a b
ruise, and the pain will go away rapidly. If the pain is on the opposite side of
the knee, consider this a serious injury that needs careful treatment.
Rehabilitation
If the MCL sprain is a mild one, an early rehabilitation program using a station
ary bicycle and leg extension and curl exercises is all you need. Begin by ridin
g the bicycle for 20 minutes. Keep the seat high so that the range of motion is
minimal. Do not put any drag on the bike; you are simply interested in moving th
e knee. In the very beginning, you may not be able to pedal all the way around.
Just pedal back and forth until you can come over the top.
Do the leg extension while seated at a bench or a table. Once you lift the weigh
t, hold at full extension for three seconds, and then very slowly lower your leg
. Concentrate on the slow movement down, which is the most important part of the
lift. Muscle contraction against weight while the muscle is lengthened builds t
he most strength. Ten lifts make a set. Do five sets of this exercise and rest f
or 30 seconds or more, if needed, after each set.
Do the leg curl while lying on your stomach. Do 10 lifts per set for five sets.
If you are using a weight machine, you should hold for three seconds with the le
g bent. If you are using free weights, this is not necessary.
If you have a problem doing the leg extensions, that is, if your range of motion
is too limited or you find it too painful, then do isometric quadriceps exercis
es first.
Self Care
The immediate treatment for a sprained knee is the standard RICE formula. This i
s an acronym for Rest, Ice, Compression, and Elevation. These steps will help re
duce swelling and pain, and speed the healing process. Rest the knee while it ac
hes and ice it intermittently several times a day. Wrap it in an elastic bandage
in between icings, and keep it elevated as much as possible.
--------------------------------------------------------------------------------
A good rule of thumb for these injuries is: if you receive a blow to the knee an
d the pain is on the same side of the knee that was hit, it is probably just a b
ruise, and the pain will go away rapidly. If the pain is on the opposite side of
the knee, consider this a serious injury that needs careful treatment.
Rehabilitation
If the MCL sprain is a mild one, an early rehabilitation program using a station
ary bicycle and leg extension and curl exercises is all you need. Begin by ridin
g the bicycle for 20 minutes. Keep the seat high so that the range of motion is
minimal. Do not put any drag on the bike; you are simply interested in moving th
e knee. In the very beginning, you may not be able to pedal all the way around.
Just pedal back and forth until you can come over the top.
Do the leg extension while seated at a bench or a table. Once you lift the weigh
t, hold at full extension for three seconds, and then very slowly lower your leg
. Concentrate on the slow movement down, which is the most important part of the
lift. Muscle contraction against weight while the muscle is lengthened builds t
he most strength. Ten lifts make a set. Do five sets of this exercise and rest f
or 30 seconds or more, if needed, after each set.
Do the leg curl while lying on your stomach. Do 10 lifts per set for five sets.
If you are using a weight machine, you should hold for three seconds with the le
g bent. If you are using free weights, this is not necessary.
If you have a problem doing the leg extensions, that is, if your range of motion
is too limited or you find it too painful, then do isometric quadriceps exercis
es first.
Self Care
The immediate treatment for a sprained knee is the standard RICE formula. This i
s an acronym for Rest, Ice, Compression, and Elevation. These steps will help re
duce swelling and pain, and speed the healing process. Rest the knee while it ac
hes and ice it intermittently several times a day. Wrap it in an elastic bandage
in between icings, and keep it elevated as much as possible.