Medial collateral ligament injury rehabilitation practice
Applicable to patients with medial collateral ligament injury/tearing and undergoing conservative treatment or surgical treatment for 2 months.
MCLS-1 Â Knee passive stretching
1. This exercise is required when the knee joint cannot be fully extended.
2, sitting in a lying position, the affected side of the leg stretched out, put a towel roll behind the ankle joint, so that the heel is about 15 cm from the ground,
3, the leg muscles relax, relying on gravity to slowly extend the knee joint, and maintain the posture,
4, you can also sit on a chair and put your legs on another chair to practice.
5. During practice, 3 groups per day, 3 times each, for at least 10 minutes each time, or 2 minutes after straightening.
MCLS-2 Â Heel slide exercise
1. Sit on a yoga mat or a hard bed with your legs straight.
2. The affected leg bends the knee, so that the heel slides slowly and evenly to the buttocks. The knee joint tries to stick to the chest and then relaxes back to the original position.
3. When practicing, 3 groups per day, 10 times in each group.
MCLS-3 Â Prone knee bending exercise
1. Prone position, legs straight,
2. The knee joint of the affected side is flexed, the heel is pressed close to the buttocks, and the position is maintained in the nearest position.
3. Slowly relax and return to the original position.
4. If you feel relaxed, you can add 1 kg of sandbags to the ankle joint.
5, practice, 3 groups a day, each group 10 times, each time for 5 seconds.
MCLS-4 Â Straight leg training
1. Half supine position, and bend the knees of the healthy side legs so that the soles of the feet can step on the bed.
2, the affected side of the leg is straight, the quadriceps muscle contracted tightly, and lifted the leg about 20 cm from the bed surface, maintaining the posture,
3, pay attention to the knee joints do not bend, lift the legs not too high, the pace is slow when the legs are lowered,
4, practice, 3 groups a day, each group 10 times, each time to the strength of exhaustion, the longer the better.
MCLS-5 Â Lateral leg lift exercise
1, the lateral position, the affected side of the leg,
2, the affected side of the leg is straight, lift up about 30 cm, keep the posture still,
3, pay attention to the slow speed when the legs are put down,
4. During practice, 3 groups per day, 10 times in each group, each time for 10 seconds.
Knee stability exercise
Prepare about 1.5-2 meters long elastic band or tension piece, knotted at both ends to form a double-strand ring, the knot end is fixed on the door seam or the bed leg, and the other end is placed on the healthy side leg ankle joint.
MCLS-6 Â A forward stability practice
1. Standing facing the door, the center of gravity is placed on the affected side of the leg and the knee joint is slightly flexed.
2, the side of the leg is forced backwards, pulling the elastic band,
MCLS-7 Â B Â Lateral stability practice
1. Turn the body 90 degrees so that the affected side legs are close to the door and the healthy side legs are far away from the door.
2. The side legs are forced outwards, pulling the elastic band,
MCLS-8 Â C Â Backward stability practice
1. Turn the body 90 degrees again, so that the body stands back to the door, and the knee joint is slightly flexed.
2. The side legs are forced forward, pulling the elastic band,
MCLS-9 Â D Â Medial stability exercise
1. Turn the body 90 degrees again, so that the side legs are close to the door and the affected side legs are far away from the door.
2. The side legs are forced to the inside and the elastic band is pulled.
During the practice, 3 groups per day, 10 times each. If you feel that standing on one leg is difficult, you can prepare a chair and hold the back of the chair to help balance.
MCLS-10 slide wall exercise (quiet practice)
1. Stand back to the wall, with your feet apart and shoulder width, 30 cm from the wall.
2, the upper body leans back, the back, shoulders and back of the head rest on the wall, visually in front and keep your shoulders relaxed.
3, the body's center of gravity moves down until the thigh is close to the horizontal position (patients with cartilage damage need to avoid the most painful angle),
4, feel the quadriceps have a tight feeling, maintain the posture does not move, then slowly return to the original position,
5, practice, 3 groups per day, each group 10 times, each time for at least 10 seconds, the longer the better.
MCLS-11 Â Step practice
1. Standing position, the side legs are on the ground, and the affected side legs are stepped on a step or brick of 8-13 cm.
2. Move the center of gravity to the affected side leg and step on the step up, and the side leg is off the ground.
3, pay attention to the slow movement of the healthy side legs,
4. When practicing, 3 groups per day, 10 times in each group.
MCLS-12 Â Knee straightness resistance exercise
1. Prepare a stretch band or tension piece about 1.5-2 meters long, knotted at both ends to form a double-strand ring, and the knotted end is fixed on the door seam.
2. Standing facing the door, the knee flexes 45 degrees, and the elastic band is placed behind the knee joint of the affected leg (armpit).
3, the affected leg has a single leg weight, and slowly stretches the knee joint, pulling the elastic band backwards,
4. If you feel that standing on one leg is difficult, you can prepare a chair and hold the back of the chair to help balance.
5, practice, 3 groups a day, each group 10 times.
MCLS-13 Â Balance board practice AE
The balance board exercise is an improvement exercise for the ankle function. It is very helpful for the recovery of activity, muscle strength and proprioception. It is recommended that you buy a balance board (sports shop or Taobao) when you recover later. , good quality 100-200 yuan, search for "balance board" or " wobble board " can be found), adhere to practice, benefit a lot.
1. Stand on the balance board with both feet and shoulder width.
2, the two legs control the balance board alternately 30 times before and after, then alternate 30 times, the edge of the plate touches the ground every time.
3. The two-legged control balance plate rotates 30 times clockwise, then rotates counterclockwise 30 times, each time the edge of the plate is in contact with the ground.
4. Improve the difficulty. The two-legged control balance board rotates 30 times clockwise, then rotates counterclockwise 30 times. Each practice keeps the edge of the flat plate from touching the ground.
5, stand still, keep balance for 2 minutes, keep the edge of the plate can not touch the ground,
6, improve the difficulty, close your eyes, legs stand still, maintain balance for 2 minutes, keep the edge of the plate can not touch the ground,
7, if the feet are easy to complete the above actions, you can try to practice the side foot one foot, pay attention to the wall or chair practice to prevent falling.
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