I tore my mcl in my knee 10 months ago whilst competing. Was diagnosed as a grade 2 tear and didn't require surgery. However I never got an MRI. I can now do all things your average joe can do (run, jump, hop, skip, sprint.) But just got back into mma last week and when I was throwing a roundhouse I can felt my knee pop out of place a little mainly when I'm pivoting and the knees slightly bent. This happened all through the sessions. Wasn't painful just didn't feel strong in that plain of movement.
So does anyone have any exercises or tips on how to combat this or strengthen this plane of movement as I've ran out of ideas. Or is it just a case of easing myself back into mma progressively and time as healer ect.
My diets clean I'm taking glucosmean and glutamine, I'm also applying heat every other night. I'm doing all the usual squats, walking lunges, leg curls. I'm also doing a lot of stability and balance work e.g. wobble boards, wobble cushions, zig-zag runs, lateral hopping.
I'm also doing leg legged squats with a resistance band attached to my ankle the other to a post, placing stress both laterally and medially on the knee (If you get that?) and doing box hops, box jumps, shadow boxing using same technique.
As well as that I do alot of core exercises some of which using the legs e.g. plank, side plank + foot in the air, bridges on swiss ball.
I can only go up to 35 kg on my squats and walking lunges due to the gym not having a smith or squat rack so could lifting heavier on these exercises benefit?
Any help would be greatly appreciated as I've asked 3 different physios and all have said I'm doing everything I can for it. I fear its probably something I'm going to have to live with as the ligament tear has most likely healed but been stretched in the process. LOL really hope to get back into mma propley.
Sorry for the essay lol