Sprained my right MCL around Christmas. Rehab, and still no soccer. It doesn't hurt to walk or run, but sometimes it gets stiff from being still and I feel the need to make it pop, which I proceed to do so by doing several weightless leg extensions until, AHHHHHHH, relief. Sore to the touch? Sometimes and very minimal. I can do any exercise and my favorite has become the seated calf raise as it induces that much need POP from my knee on the very first rep and on the non-injured knee as well. I remember this pop from the seated calf raise even before the injury except that I didn't long for it as I do now. After the injury I figured that maybe I got injured because my muscles are imbalanced,and being stronger, they pull more from the outside on both my thigh and my calf. It took a long time to even activate my inner soleus, and went as far as inventing(I think) a new exercise for my weak VMO.
Also the stationary bike with my toes pointed down hits my VMOs and makes me knee pop and feel good. I roll my IT band a lot and hit my outer calf with a field hockey ball.
I'm praying it's just water in my knee from being stiff in the first weeks. Can anybody guide me, help me, critique me, or teach me?