- Perform the RICE protocol for the first few days if it is an acutely painful injury. If it is a chronic, niggling, injury then you should ice the painful area 5-6 times a day for 20 minutes (see videos below).
- Once the injury is settling down you can start to gently introduce the stretching and strengthening exercises in the videos below.
- Cut running to a minimum, or stop and cross train, and then make sure you follow the correct protocol for introducing running again (video).
- Perform the ‘IMPORTANT’ and ‘OPTIONAL’ video advice below.
- Perform the ‘ESSENTIAL CHECKS’ videos below, which assess if you need orthotics, how stable your hip muscles are (if they are not, then click here), if there is a difference in your leg lengths, whether you need new shoes, if your core stability is strong enough (if it isn’t, then click here).
- Ensure you check you are running with good form (click here)
- Before following the rehabilitation advice, read our treatment precautions.
- Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen help reduce the pain and inflammation.
- Acupuncture can help.
- Wearing a knee support can help to protect the ligament.
- Taping the knee may also help to reduce the symptoms (see videos below).
Medial Collateral Ligament Sprain
It is likely the inside, inner or side knee pain you are suffering from is due to a medial collateral ligament (MCL) sprain or strain.
The medial collateral ligament is the ligament that connects your thigh bone to your shin bone..
It is located on the inner side of the knee and is therefore often associated with pain inside the knee (inner knee pain) or pain down the side of the knee.
Below you will find advice as to how to deal with this injury – by becoming a member, you can
also access all our video advice.
Remember to have this confirmed by your sports doctor, or sports therapist.
You can diagnose other running injury’s here.
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Follow the information and Video advice below
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Important Optional Essential checks
- How to return to running
- Foam rolling of adductors
- Applying ice to an area
- RICE protocol
- Massage - Quadriceps
- Massage - adductors
- Pressure point procedure
- Inner Thigh Stretch
- Hamstring stretch
- Front of thigh Stretch
- Inner quadriceps strengthening
- Adductor Strengthening
- Psoas strengthening
- Squats
- Hamstring eccentric strengthening
- Knee stability taping
- Muscle Compression strapping
Medial Collateral Ligament Sprain
Attention!
The symptoms of a medial collateral ligament sprain can be similar to more serious problems such as a cruciate ligament sprain or a cartilage injury. Ensure you seek advice from your doctor or sports therapist, especially if you are experiencing a giving way or a locking up of the knee joint.
