I am 21 yrs old... I injured my knee while jumping and was diagnosed with partial tear of mcl and acl in may 2016 ...I opted for conventional treatment by physiotherapy.. and now the mobility of my knee has improved ..there's no pain and I am undergoing physiotherapy ... I have my army ssb and physical in November 2016 ... pls tell me.. should I go or wait for next year because I fear that I might injure my knee again...??? Will my ligament be healed by then...??
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Avoid sitting Cross legged.
Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain.
Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
Sports Taping- stretch the tape from both ends and apply on the affected area
Contrast Fomentation (Hot and Cold).
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