Restore strength and agility: Six MCL rehab exercises to stabilize the knee - Happiest Health (2024)

• Written by Nataraj N

The medial collateral ligament (MCL) is one of the four ligaments that provide stability to the knee joint. It connects the lower part of the femur (thighbone) to the upper part of the tibia (shinbone). Any injury to this ligament, reasons notwithstanding, can hinder everyday activities — the extent determined by the severity of the damage.

“The MCL has two parts: the superficial and deep MCL. It is the primary restraint of the knee for valgus forces [forces that push toward the center of the body],” says Dr Sushanth Mummigatti, consultant orthopedician, Manipal Hospital, Goa.

The rehabilitation process for MCL injuries involves restoring the knee’s range of motion and rebuilding muscle strength in a gradual manner through rehab exercises; it also includes learning movement strategies to keep you on the path to recovery.

What’s the recovery period for MCL injuries?

MCL tears are the most common knee ligament injury. The recovery period for an MCL tear depends on its grade (severity). “An MRI can help us ascertain the extent of the injury, whether it’s grade 1, 2 or 3,” says Dr Mummigatti.

A grade 1 tear, considered mild, usually takes around one to two weeks to heal, with the treatment methods comprising rest, icing, compression, elevation and, if required, physical therapy. A grade 2 tear refers to the partial tearing of the ligament, resulting in some instability; the recovery period is usually three to four weeks, provided one follows a structured rehabilitation program that includes MCL rehab exercises, knee braces and strength training. A tear classified as grade 3 represents a situation where the ligament is completely damaged (torn). Rehabilitation can take six to eight weeks or longer; surgical intervention may also be required.

Movements to avoid if you have an MCL tear

Experts recommend those with MCL injuries refrain from the following movements to prevent further damage:

♦ Pivoting or twisting

Sudden rotational movements can strain the knee and exacerbate the injury. “Pivoting movements must be avoided, as twisting or turning the knee can add stress to the ligament,” says Dr Mummigatti.

♦ Deep squats and lunges

 Deep bending at the knee can stretch the ligament further, delaying recovery. “Avoid lunges and squats that involve over 90-degree flexion, as they can stretch and stress the ligament,” advises Dr Mummigatti.

♦ Lateral movements

Side-to-side movements like cutting, side lunges or quick direction changes can put undue pressure on the MCL.

♦ High-impact activities

Jumping, running or any other activity that involves sudden stops or starts should be avoided to prevent further damage.

♦ Heavy lifting

Lifting heavy weights, especially with bent knees, can put added pressure on the knee joint and MCL. “One must avoid early weight-bearing activities, as this can delay the healing process,” says Dr Mummigatti.

Rehab exercises for MCL injuries

“In the acute phase, isometric exercises for the hamstrings, quadriceps and glutes can help strengthen these muscles and take the load off the MCL,” shares Dr Mummigatti. “In the mobilization phase, gentle cycling [static], hamstring curls, wall slides and heel slides can help restore the MCL’s range of motion.”

The primary exercises that are crucial to recovering from an MCL injury include:

♦ Quad sets

Lie on your back, keeping the injured leg straight and place a towel under your knee. Tighten your quads and press the back of your knee against the floor or surface. Hold for five seconds and then relax. Repeat this exercise 10 to 12 times.

♦ Straight leg raises

Lie on your back with one leg slightly bent and the other kept straight. Tighten the quads of your extended leg, then lift it to the height of the bent knee. Hold for a few seconds before returning to the starting position. Perform 10 to 12 reps of this exercise.

♦ Heel slides

Lie on your back with your legs straight. Slowly slide your injured leg’s heel toward your buttocks while bending the knee. Stop if you feel pain or discomfort and slide the heel back to the starting position; perform 10 to 12 reps.

♦ Short arc quads

Lie on your back with the legs straight and place a rolled towel or foam roller under the injured knee so that the leg is slightly bent. Now, straighten the leg by lifting your foot off the ground, then slowly lower it back down. Repeat this 10 to 12 times.

♦ Hip abduction

Lie on your side, keeping your legs straight with the injured leg on top. Now, slowly raise the leg upward to about 45 degrees, then lower it back down. Perform this exercise for 10 to 12 reps.

♦ Balance exercises

Stand on your injured leg while slightly bending the knee and hold this position for 20 to 30 seconds. As your knee stability improves, try balancing on an unstable surface like a balance board; you can also do this by closing your eyes to increase the difficulty level.