Phil Pask’s MCL Sprain Rehabiliation

A step by step rehabilitation program for mild to moderate Medial knee ligament sprains. Criteria based, we take you from initial injury to full competition fitness.

It is based on what Phil would do with his elite Internation players, but adapted for use by anyone. Progress through 5 phases at your own pace, meeting specific criteria before moving on.

Suitable for:

Mild to moderate MCL sprains

Level

From beginner to elite level

Time required:

10 – 40 mins daily

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Recover even stronger!

We don’t just aim to heal your injury with this program but enable you to come back even stronger than before.

We include mobility & stretching, strengthening, movement control, functional and activation exercises to prevent loss of fitness and function whilst recovering.

It is also suitable for those who may have recovered from an MCL sprain but wish to go further with their rehab to help prevent future injuries.

What’s included?

Treatment & healing

This covers how and when to apply treatment such as cold therapy & compression, heat, massage, taping & bracing.

Exercises

Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception and functional.

Expert guidance

Throughout the program Phil Pask explains the aims of each phase and where you need to be before you can progress onto the next level.

Priority support

If you have any questions about the program or your progress then get in touch with our qualified sports therapist for advice.

Meet the program physiotherapist

Phil Pask

Phil is one of the World’s most experienced Sports Physiotherapists. He has been England Senior Rugby Team Physiotherapist since 1997, continuing his role in recent years as Consultant Physio to the team.

He was a player, physio and head of performance at Northampton Saints from 1986 – 2002.

Go mobile!

Our sports injury rehabilitation mobile app tells you what treatment and exercises to do each day and tracks your progress.

  • Video based programs
  • Set alerts & reminders
  • Records daily progress

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Program content & structure

The program consists of 4 phases and a 5th injury prevention/mitigation phase:

Phase 1

The aim of phase one is to protect the injured ligament to allow it to repair to its optimal strength and as close to its original length as possible

Treatment methods include applying the PRICE principles of protection, rest, ice, compresion and elevation to reduce pain and swelling.

Although rest is the priority during phase 1, there are a number of exercises you can still do.

Phase 2

The aim of phase 2 is to regain normal range of movement and increase the ability of your knee to take load in a controlled environment.

Treatment continues with cold therapy and compression but also massage techniques may be introduced.

Phase 3

The aim of Phase 3 is to prepare your ligament to withstand heavier loads throughout full range of movement of your knee.

You will progress to dynamic loading such as hopping, jumping, and running up to 75% pace.

Phase 4

The aim of Phase 4 is to prepare and return you to your sport/activity safely, with the ability to perform at your best with confidence.

Exercises become more demanding, with heavier loads and unpredictable movements.

Phase 5

We have included an additional fifth, ‘injury prevention’ phase for when you are back into normal sports training to help prevent your injury recurring. The aim here is to continue what you have learnt over the previous phases and ensure your injury does not recur. You are encouraged to incorporate selected exercises from phases 3 and 4 into your normal training routine.

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Exercises

The program includes video demonstrations of over 60 different exercises covering mobility, stretching, strengthening, movement control, muscle activation and functional exercises.

Mobility & stretching exercises

These aim to maintain normal range of movement in the ankle, knee and hips. They begin early in stage one with simple active ankle movements and gradually progress to more dynamic hip mobility drills.

Activation exercises

These exercises are aimed at maintaining the hip abductor muscles (outside of the hip). It is important these muscles keep firing and stay in good condition ready for the demands later in the program.

Strengthening exercises

These exercises are aimed at maintaining and improving specific muscle strength around your knee joint. They begin with simple isometric exercises and become increasingly more demanding, with heavier loads and unpredicatable movements.

Movement control exercises

These are proprioception type exercises, aimed at improving your balance, control and spacial awareness. Again, they start with simple balance exercises and progress to advanced balance board movements.

Functional exercises

Functional exercises bridge the gap between basic rehabilitation and sports specific type drills. They begin with walking drills and progress through skipping type sprint drills and agility training.

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This article has been written with reference to the bibliography.
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