MCL sprain? rehab?

 

I copied this over from my log for those of you that don't read it:

 

About 2 months ago it (my knee) started popping while squatting as I was coming out of the hole. A deep sounding pop, but no pain. I've always been told that if it pops, but there is no pain, there's nothing to worry about so I never thought anything of it. After speed front squats yesterday it stopped popping and just got really stiff and achy. Today, it's still stiff and achy and now it feels like I have no inside/medial knee support. It doesn't hurt at all, just feels extremely loose and stiff. No tenderness, no swelling, nothing. Also feels like I'm much more susceptible to hyperextension. Did a bunch of bw squats, lunges, step ups, etc this morning and no pain at all. Not even a tiny bit. When I push my knee in, it just feels like there isn't anything "stopping" it from pulling apart. I'm not sure if any of that makes sense or not. Maybe I'm just being dramatic over something that feels off. A buddy of mine suggested that the popping was a tendon that was "off" it's groove and now it's back in the correct groove but it's looser from being stretched out for the last couple months and just needs to tighten back up. Any thoughts on this from guys with knee injuries? Duncan, Craig, Shawn? Any insight would help. Thanks fellas.

 

 

That was yesterday. Today it's a little tender but still nothing I would classify as pain. Just feels stiff, really. Knee doesn't feel very stable, but doesn't give me a reason to think it's unstable either. There is some tenderness to the touch on the inside lower portion of my knee. No swelling, no discoloration. That's what's throwing me off. I'm not one to just run to the doc at the hint of an issue and considering there's no swelling, no bruising and essentially no pain, I don't think I need to go just yet. If it continues for more than a week, then I'll be more inclined. I'm going to go pick up an MCL support brace today and see how that feels. I tried doing some TKEs this morning but really that just hits my patella.

 

I threw stones monday and wfd yesterday with my EFS knee sleeves on and while I felt much better with regards to stability, it still felt stiff.

 

I've never had a knee injury that required surgery or the likes so does anybody know any good rehab protocols/exercises I can do a couple times per day for recovery?

 

Thanks!

 

 

 

You throw a lot and lift a lot, Jake. Make sure you're spending a decent amount of time keeping the little stuff in working order.

 

 

side note. Feels much better today. Did some high box squats this morning, pretty light and some 12" high rep step ups. Can feel the knee is more stable already. Iced last night and this morning. Will keep it up. Thanks agian.