Rehabilitation exercises for the medial collateral ligament (MCL) should restore knee joint ranges of motion and increase strength in the quadriceps muscle group on the front of your thigh, according to William Prentice, a physical therapist and author of "Essentials of Athletic Injury Management." Begin with knee flexibility exercises through flexion and extension ranges of motion, then add isometrics followed by dynamic quadriceps-strengthening exercises. Consult with a physical therapist to determine which exercises are most appropriate for your circumstances.
Extension/Flexion Stretches
The hamstrings and quadriceps are the major knee flexors and extensors, respectively. Perform stretching exercises through these ranges of motion daily from the very beginning of your rehabilitation program. To stretch the hamstrings, sit upright with your legs fully extended and feet together. Flex your ankles, so your toes point upward, and bend forward at the waist, reaching toward them with both hands. Hold for 10 seconds while breathing normally, trying to deepen the stretch slightly with each exhalation. To stretch the quadriceps, roll to your left side and stack your legs on top of each other. Curl your right foot toward your buttocks and grab the front of your ankle with your right hand. Pull your foot closer to your body to deepen the stretch and hold for 10 seconds. Repeat the quadriceps stretch on the opposite side as well.
Quad Sets
When you perform quad sets, your quadriceps contract powerfully without extending your knee joints, decreasing the risk for aggravating your injury. Such exercises, which don't involve joint movements, are called isometric exercises and should be performed early in the rehabilitation process. To perform quad sets, sit in a chair with your lower legs extended, parallel to the floor, with the toes pointed upward. Hold under the seat of the chair to stabilize your upper body. Tighten your quads, trying to extend your lower legs farther, and hold for 10 seconds. Relax for two seconds, then repeat. Perform multiple repetitions per day.
Leg Extensions
After performing isometric exercises for several days without experiencing pain, begin dynamic strengthening exercises such as leg extensions. Sit on the chair of a leg extension machine with your lower legs hanging off the edge and feet under the foot bar. Hold the handles on each side of the seat to secure your torso. Extend your lower legs to lift the bar, then let it back down slowly and repeat. Use light resistance at first and progressively increase the resistance over time. You can also perform leg extensions while sitting on a chair using ankle weights for added resistance.
References
- Essentials of Athletic Injury Management; William E. Prentice; 2008
- The Sports Medicine Specialists: Knee Exercise Program
- Palo Alto Medical Foundation: Knee Rehabilitation Exercises
- Essentials of Strength Training and Conditioning; Thomas R. Baechle and Roger W. Earle; 2000
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