MCL Rehab

YOUR HOME PROGRAM

Created by Leah Taylor Feb 13th, 2018
View at "www.my-exercise-code.com" using code: DQVBMTL

Total 10

HAMSTRING STRETCH - SITTING Repeat 3 Times

Hold 20 Seconds
While sitting with your leg stretched out,
Complete 1 Set
reach forward with your hands towards
touching your toes. Perform 1 Time(s) a Day

Closed Chain Balance Clocks Repeat 3 Times

Complete 1 Set
Balance on affected leg, and reach opposite
Perform 2 Time(s) a Day
foot along lines in all directions, as if touching
each number on a clock, as far as possible
without pain or lose of balance.

*One repetition = all 12 hours

ELASTIC BAND LATERAL WALKS - Repeat 15 Times

PROXIMAL Perform 2 Time(s) a Day
With an elastic band around your thighs, take
steps to the side while keeping your feet
spread apart. Keep your knees bent, in a
semi-squatted position, the entire time.

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 BALL TKE - TERMINAL KNEE EXTENSION Repeat 15 Times
Perform 2 Time(s) a Day
Start in a standing position with a ball (or
rolled up towel/folded pillow if no ball
available) behind your knee and against a
wall. The knee should be partially bent.

Next, press the back of your knee against the

ball while you try and straighten your knee.

Lunge Repeat 15 Times

Hold 5 Seconds
Start in a standing position. Step with one
Perform 2 Time(s) a Day
foot straight forward. Then drop the back
knee, while most of your body weight on the
front foot. If the front knee passes over the
toes then the initial step forwards needs to
be farther. Keep back straight and shoulders
square and facing forwards. To increase
intensity add weight (dumbell at side,
kettlebells at side, or barbell).

Lateral Lunge Repeat 10 Times

Perform 2 Time(s) a Day
Step to the side with the step foot pointed
forward as shown. Lower the hips so that
the step-side thigh is parallel with the floor.
Keep the core tight to prevent bending in the
lumbar spine. Drive with the stance-side
thigh and buttocks to return to standing.

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 SIT TO STAND - NO SUPPORT Repeat 15 Times
Perform 2 Time(s) a Day
Start by scooting close to the front of the
chair. Next, lean forward at your trunk and
reach forward with your arms and rise to
standing without using your hands to push off
from the chair or other object.

Use your arms as a counter-balance by

reaching forward when in sitting and lower
them as you approach standing.

WALL SQUATS Repeat 15 Times

Perform 2 Time(s) a Day
Leaning up against a wall or closed door on
your back, slide your body downward and
then return back to upright position. Your feet
should be spread apart about shoulder width
apart.

Hold 5 seconds when in squatted position

before returning to standing.

Knees should bend in line with the 2nd toe

and not pass the front of the foot.

Step Up Repeat 15 Times

Complete 2 Sets
Standing in front of a step, place the involved
Perform 2 Time(s) a Day
leg on the step. Pushing through the heel,
straighten your knee and bring up your other
leg (as if going up stairs.)
Maintain balance and return to starting
position.

Eccentric Heel Lowering Repeat 15 Times

Hold 3 Seconds
Stand on involved leg on the box, with other
Perform 2 Time(s) a Day
leg off to the side. Lower uninvolved leg,
keeping both legs straight, and touch heel to
the ground.
Do not shift weight to uninvolved leg (just tap
the ground and come back up).

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