Your medial collateral ligament, or MCL, is an important ligament that runs along the inside of your knee. It helps keep your shin bone in place and attaches to the inner portion of your thigh bone. While using proper techniques while playing sports is always recommended, MCL injuries are often not preventable, reports Medline Plus. After an injury to your MCL, you can do some basic strengthening exercises to help you rehabilitate and regain strength around your knee.
Considerations
MCL injuries are rarely treated with surgery, according to Cedars-Sinai Medical Center. The severity of your MCL injury will help determine the extent of your physical therapy. Always follow your doctor or physical therapist's instructions when doing knee strengthening exercises as part of your rehabilitation program. After the initial pain and swelling from you injury have subsided you will be able to start exercises to help regain your knee strength and range of motion.
Stationary Cycling
Riding a stationary bike to increase range of motion and knee strength is recommended to help rehabilitate your MCL injury. Dr. Eric Berkson, orthopedic surgeon at Quincy Medical Center recommends setting the height of the seat so that your knee can fully extend when the pedals are in the bottom position. As your ability to bend your knee increases, lower the seat to gain more flexion. Dr. Berkson recommends 20 to 30 minutes of stationary cycling with little or no resistance. As your strength and range of motion return, you can increase the resistance as directed by your physical therapist.
Static Quadriceps Contraction
Contracting your quadriceps muscles can help you regain strength in your thigh muscles and is recommended for an MCL injury, reports PhysioAdvisor.com. To do this exercise, begin by sitting on a table or bed with your injured leg extended on the table and your uninjured leg on the ground. Tighten your thigh muscles of your injured leg by pushing your knee down into a rolled up towel placed beneath your knee. Hold the contraction for five seconds and then repeat 10 times without increasing pain or other symptoms.
Hip Abduction
Another commonly prescribed knee strengthening exercise for MCL rehabilitation is hip abduction. Begin by lying on your uninjured side with your legs fully extended. Raise your upper leg towards the ceiling. When you reach a 45-degree angle, hold the position for a brief second and then lower your leg slowly back to the starting position. Repeat this exercise 20 times, or as directed by your physical therapist.
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