MCL Strain/Injury

Mellor

Have a bit of an MCL issue that won't go away. As per forum rules I'm looking for feedback, experiences etc, or even trainers rehab they did with clients.

Details.
Almost 6 weeks ago. I hurt my knee when grappling. Considerable pressure on my thigh/hips inwards, as my knee/foot was stuck on the outside. A valgus force. Felt it on the inner side of my knee, uncomfortable click, and it was a bit sore for a minute. Tried to keep going after a short rest but it was sore.
I knew myself that it was the MCL area.

Went to the doctor, Check my ATG squat, was fine. Said there was no fluid build it, the meniscus was ok, externally rotated my foot and asked was it sore. I said it was uncomfortable but not painful. Said if it was torn it would be very painful, so he thinks its just a strain. But he added that the strength/condition of the knee in general could mask the issue, or my perception of "painful" might be off due to the grappling I do.
Rest and take neurofen.
A week later it was still not right. Was fine when walking about, bit if I twisted suddenly, or caught it on something I'd feel it. Not overly painful, just an awareness it wasn't right. Went back to the doctor. Retested, still said it was fine. Prescription inflams, and rest.


Since then I've trained around it. Front squats, deadlifts, GHR etc, movements where I'm confidant I will keep a stable knee position, ie no valgus fault. I've also spent some time doing static quad contractions, lunges, calf raises, knee extensions.
It was getting better slowly, but was still aware on it in certain positions.

Last night I was doing some mobility stuff. and when I set up for this: Olympic wall squat. It was really uncomfortable. Took it off straight away. But today the knee is a bit tender.

Apologies for the long posts, trying to give as much info as possible.
Anybody have any experiences with MCL strains or similar?

Alf Veedersane

Did you rest it at all?

I did it years ago - think it was a grade 2 tear from getting a side kick to the outside of my knee just as I'd planted my foot.

I probably rested for 3 weeks doing leg extensions sitting on a table and some wall squats eventually but I suppose it was different in that I wasn't in a position to train until 3 weeks later but I would have said of you're training around it, it hasn't had a chance to repair all that much.

Mellor

Alf Veedersane wrote: »

Did you rest it at all?

I did it years ago - think it was a grade 2 tear from getting a side kick to the outside of my knee just as I'd planted my foot.

I probably rested for 3 weeks doing leg extensions sitting on a table and some wall squats eventually but I suppose it was different in that I wasn't in a position to train until 3 weeks later but I would have said of you're training around it, it hasn't had a chance to repair all that much.

Total rest for 10-12 days. Didn't do anything at all.
After that introduce resistance training. Started a new program, went from low rep strength training to lighter loads, higher rep, short rest period. Chose movements that didn't stress the MCL.
Then cardio, mostly the rower.

Stayed away from grappling for 5 weeks. Then only a light session, haven't got back into that fully yet.

MD1990

I strained my MCL twice from tackles in soccer. Both were very sore initially. Took about 8 weeks to get back pain free although I still had a very small pain in it for a few weeks after. I did box squats during that time which didn't stress it . ATG squats even with perfect form put stress on your MCL. Deadlifts too I stayed away from when I had the injury did Hip Thrusts instead.