The medial collateral ligament, or MCL, is one of four main ligaments that stabilize your knee. It runs down the inside of your knee and helps keep your shin bone in place. Symptoms of an MCL injury include pain, stiffness, swelling and tenderness along the inside of your knee. MCL injuries are not typically treated with surgery but with rest and rehabilitation exercises.
Considerations
Always follow your doctor's instructions when recovering from an MCL injury. The severity of your injury and your goals after recovery can affect your treatment plan. Avoid exercises that cause excessive pain and exercises and sports that require pivoting and quick lateral movements until cleared by your doctor or physical therapist. Keeping your knee immobilized for 72 hours after your injury is recommended.
Recovery Time
MCL injuries are graded on a scale of one to three, according to the University of California San Francisco Medical Center. A Grade 1 injury is usually a minor stretch of the MCL and requires a few days or a week of recovery time. A Grade 2 sprain can take up to a month to heal and is defined as a partial tear of your MCL. A Grade 3 injury is the most severe and is usually a complete tear of your MCL. A Grade 3 injury can take up to eight weeks to heal.
Stationary Cycling
Dr. Eric Berkson, orthopedic surgeon at Quincy Medical Center in Massachusetts, recommends starting exercises to regain your range of motion after the pain and swelling begins to decrease. He recommends stationary cycling to help restore range of motion and knee flexion. He suggests riding for 20 to 30 minutes each day with little or no resistance. Set the seat so that your knee is fully extended when the pedal is in the bottom position. Gradually lowering the seat will help you increase your knee flexion.
Hip Abduction
Hip abduction is another exercise that can be done to help strengthen the muscles around your knee. To start, lie on your uninjured side with your knees fully extended. Lift your upper leg toward the ceiling until it reaches a 45-degree angle with the floor. Hold for one second and then lower slowly. Berkson recommends repeating this exercise 20 times and adding ankle weights as you get stronger.
Wall Slides
Wall slides can also be done to strengthen muscles around your knee and work on knee flexion. You can do wall slides by standing with your back and buttocks against a wall with your feet 1 foot apart and 6 inches from the wall. Lower your body slowly by bending your knees until they are flexed to approximately 45 degrees. Hold for five seconds, and slide back up to the starting position. Three sets of 10 to 15 repetitions are recommended.
References
- Medline Plus: Medial Collateral Ligament (MCL) Injury of the Knee
- Cedars-Sinai Medical Center: Medial Collateral Ligament (MCL) Tears
- University of California San Francisco Medical Center: MCL Tear Treatment
- Quincy Medical Center: Activities and Exercises After Injury to Medial Collateral Ligament (MCL) of the Knee
Member Comments