Two main ligaments support the sides of the knee. The medial collateral ligament supports the inside of the knee, and the lateral collateral ligament supports the outside. These ligaments work to provide side-to-side support of the knee, and prevent abnormal movement. In addition to these ligaments, muscles that cross the knee joint provide the side of the knee with stability and strength. Training these muscles will provide the stability you need to protect the ligaments.
Crossed-Leg Stretch
The iliotibial, or IT, band, is a long muscle-and-tendon complex that runs down the outside of the thigh and knee. It is often tight, especially in runners. Keeping the IT band stretched and in an optimal position will allow it to provide a small amount of support to the lateral side of the knee. To stretch this muscle, cross one foot over another. Bend at the waist, and reach for your toes. Without bouncing, hold the stretch for 20 to 30 seconds, then switch legs.
Side-Lying Abduction
The leg abductors, which are located on the outside of the thigh, have an indirect influence on knee stability. These muscles are responsible for moving the leg and knee away from the midline of the body. Weak abductors can lead to altered mechanics in your gait and running, which can contribute to knee instability. To strengthen these muscles, lie on your side, with your bottom knee bent. Keeping the top knee straight, slowly raise it up to 45 degrees. Hold this position for three to five seconds, then slowly lower your leg back down to the starting position. If this is too easy, attach a small ankle weight to your leg. Start with three sets of 10 repetitions to build strength in this muscle group.
Side-Lying Adduction
The muscles on the inside of the thigh support the medial collateral ligament and the inside of the knee. These muscles work to bring the leg and knee closer to the midline of the body. Instability of these muscles can make you more prone to side knee injuries. To strengthen the adductors, lie on your side with your bottom leg straight. Bring your top leg over so the foot is flat on the floor in front of the straight knee. Squeeze your inner thigh muscles and lift your bottom leg off the floor as high as possible. Be sure to keep your hips on the ground during this exercise. Hold this position for three to five seconds, and slowly lower the leg to the ground. You can also add ankle weights to make this exercise more challenging. Repeat this exercise for three sets of 10 repetitions.
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