Browsing all articles in Uncategorized
Dec
13

Workouts to prevent MCL Injuries

Author sgalley    Category Uncategorized     Tags

Acute MCL injuries in the knee can be cured with the right kind of therapies and exercises. It is quite interesting to note that a wide range of activities can result in MCL injuries. From lifting heavy objects to using bad shoes to poor flexibility to muscular weakness to bad warm-ups, MCL injuries are caused due to many reasons. Though these injuries cannot be avoided completely, you can reduce its risks.
Reduce Weight!
First of all, you should manage your weight within a specific limit. Always remember that every pound of weight you gain will inject 5-pounds of pressure on the ligaments and joints. This is why you should lose weight to increase the strength and lifespan of your knees. A recent study declared that individuals with arthritic knees will decrease at least 10% of pain by losing 5 pounds!
Warm-ups and Cool-downs
To avoid MCL injuries, you should engage in warm-up and cool-down sessions. Warm ups will prepare your muscles and joints for intense physical activities. As a result, your overall performance will increase and the chances of injuries will reduce. Usually, people who exercise less frequently are advised to engage in longer warm-up routines. Here is a simple but powerful warm-up routine:
1) Start slow but energetic! Do five minutes of walking, biking or swimming.
2) Step ups will prepare your leg muscles. Do 15 reps and 2 sets per leg.
3) Hamstring curls are required for a firm tummy and buttocks.
4) The warm-up routine ends with straight leg lifts that should be done 15 to 25 times per leg.
After an intense fitness regime or sport, you should cool-down. This will reduce the impact any aerobic exercise has on your body. Cool down by breathing in-and-out! Here are few simple cool-down workouts:
1) Walk for five to ten minutes. Light cardio is considered as the best way to bring down your breathing rate.
2) Walking lunges will fine-tune your legs and revitalize your mind!
3) Stretching is another way of cooling down your body! Stretch after few minutes of cardio and walking lunges.
Top Five Fitness Routines
Individuals with improved levels of flexibility are less likely to be affected by MCL injuries. Conversely, there are many workouts to make your flexible. These workouts will have an impact on your hamstrings, calves, hips and quadriceps. Also, a fluid body would have a better and firmer posture. Here are few workouts to reduce the risks of MCL tears:
1) Standing quadriceps are required for balance and support.
2) Standing calf rises will give you a firm posture. It is a way of learning how to balance your body’s overall weight.
3) Standing hamstrings should be performed with lots of care and concern. The workout will make your body much more fluid.
4) Standing hip flexor will make sure the joint between your leg and hip doesn’t face any discomfort during physical activities.
5) Sitting butterfly stretch is another way of strengthening your MCL without much strain or discomfort.

mcl Knee_Injury

Dec
13

Young Kids and MCL Injuries

Author sgalley    Category Uncategorized     Tags

Knee injuries are extremely common amongst kids and sports personalities. The sound of a torn medial collateral ligament can bring athletes down to shudders. After all, this is one of the most common knee injuries seen by healthcare professionals. Kids who dream of a career in sports like soccer, basketball and football should be very careful with their MCL. This is because they are more likely to be affected by MCL injuries. The injury happens when the knee is struck by an unexpected change in position or bend. During the injury, the ligament stretches and breaks into two halves.
MCL Injuries in Kids
When the ligament snaps in half, kids would face swelling and serious pain during the first few hours. Luckily, MCL injuries can be cured in one to eight weeks. The total time required to heal MCL injuries depends on the tear and resting pattern. Children who receive adequate amount of rest are likely to recover at a faster rate. And, this is why kids are advised to undergo MCL rehabilitation programs. This is a special session that comprises of therapies that can help the ligament regain its strength.
Prominent Symptoms, Noteworthy Signs
Apart from pain and swelling, the symptoms of MCL injuries can differ from child-to-child. If the injury is predominantly severe, swelling and pain will be very intense. This is when kids find basic movements like walking difficult! To be more precise, they will not be able to bear the overall weight of the injured leg and will start to wobble around the place. According to a recent study, most children hear a pop sound before or during MCL injuries. The sound represents the presence of a tearing ligament. If your child undergoes a MCL injury, you should remove them from the field immediately. Make sure they don’t engage in any more physical activities to prevent further damage.
The First Few Hours
As a quick remedy, the injured area should be covered with a plastic bag filled with ice or wrapped using a cold piece of cloth. The knee should be kept still for at least 20 minutes. Additionally, the knee has to be elevated to reduce swelling. Never let the kid bear the weight of the injured knee! This will increase the injury’s severity and time required to heal.
Critical Examinations
In order to verify if the kid has a MCL injury, doctors tend to perform a wide range of checks. Initially, the physical state of the knee would be tested and many images would be captured. These images would declare if the knee joint is damaged or not! A common test that uncovers the presence of MCL injuries would be the “Valgus Test”. During the examination, the child is advised to lie down on his/her back and the injured leg is moved outwards slowly. Conversely, the knee is carefully bent at 30 degrees and the shinbone is rotated while pushing the foot outwards. If the knee is predominantly flexible, it signals the presence of an injured MCL.

Dec
13

Workouts to Recover from MCL injuries

Author sgalley    Category Uncategorized     Tags

Over the past few years, more and more athletes have witnessed the pain of MCL injuries! This is one of the most common injuries anyone can face. Conversely, MCL injuries can be treated with the help of surgeries and physical rehabilitation programs. Fine-tuned exercises with the right amount of strengthening, proprioception training and sports-specific fitness regimes will improve the state of your MCL ligament. With this being said, there are plenty of medial ligament strengthening exercises to lend you a hand of help. And, this article will give you a quick walk through these fitness routines.
Mobility Exercises
“Mobility workouts” play an integral role in all MCL rehabilitation programs. These workouts will help you get rid of pain and stress in a smooth way. “Heel Slides” are a part of basic mobility exercises. This is where you should lie on your back and perform gentle knee movements. The heel should be slowly moved towards your butt. Each movement can take between two to four minutes. However, make sure you perform at least 10 foot slides in a minute. To make the slides easier and well-framed, you should wrap a towel around the ankle and hold-onto it! That way you will master the workout too!
“Flexion extension exercises” have a wide range of benefits. The workout is capable of improving the knee’s mobility and the strength of your quadriceps. Of course, flexion extension exercises will have a positive impact on the hamstrings too! The workout is a part of early MCL recovery. When done properly, flexion extension exercises will reduce the overall swelling around your knee. As you kick start into the workout, make sure you do as many as possible (but comfortably). Flexion extension exercises can be done in different postures. This includes the standing, sitting and lying down on your back routines. Target for 20 reps and 3 sets every day! End of the day, your muscles will become strong.
Strengthening Exercises
In order to soothe pain, you should follow strengthening exercises. It would be safe to begin with static or isometric contractions. Always remember that strengthening exercises should be done with the help of a trained fitness expert or physiotherapist.
“Static quads contractions” are basic strengthening exercises. As you sense pain near the MCL, you should start this workout. The exercise has to be carried out on a daily basis. Even athletes in a plaster cast can perform this workout. During static quads contractions, the quadriceps muscles should be folded at the front of the thigh. The posture has to be held for ten long seconds. Now, relax for three seconds and repeat the routine 15 to 25 times! As the knee straightens, contractions will pull the foot upwards.
Another interesting cure for MCL injuries would be the “calf raises”. This is where you should stand with your feet wide apart (shoulder width) on a stepper and raise your heels as much as possible. You should perform the raise with both your legs.

Recent Posts

Categories

Tags