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MCL
Tear/Sprain

MCL tears/sprains affect the medial knee ligament, common in contact sports. Symptoms: inner knee pain, swelling, instability. Ranges from mild to severe. Untreated, risks chronic wobble.

Home Exercise Protocol

  • Week 1-2:

  • Quad Set (2 sets, 12 reps): Tighten thigh, hold 5 sec.

  • Seated Knee Flex (2 sets, 10 reps): Bend knee gently, seated.

  • NovaWell Hack: “Stability Glide” (2 sets, 10 reps): Press knee inward 5°, hold 3 sec.
     

  • Week 3-4:

  • Band Side Step (2 sets, 12 reps): Step sideways with band.

  • Mini Squat (2 sets, 12 reps): Squat to 30°, hold chair.

  • NovaWell Hack: “MCL Pulse” (2 sets, 10 reps): Pulse knee 2 inches in flex.

Objective: Reduce pain, strengthen knee, restore stability


Equipment: Chair, resistance band

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