The medial collateral ligament is also known as your MCL. The MCL runs across the upper portion of the shin bone and ends at the bottom of the thigh, according to MedlinePlus. The MCL is responsible for keeping the knee joint stable. An MCL injury can result due to excessive pressure on the outside portion of the knee. Contact sports and exercise can often cause the knee to give way, resulting in an MCL injury. After a period of immobilization, you can do strengthening and stretching exercises to help you regain the use of your knee. Only undertake exercises when your physician gives you his approval.
Heel Slides
Heel slides will help you regain the ability to bend your knee after an MCL injury, according to Quincy Medical Center in Massachusetts. Lie on your back, place your heels on the ground and slowly slide your heels back towards your body. You will need to bend your knees in order to accomplish this. Bend your knees as far as you can without feeling pain. Hold this position for a count of five and then slowly extend your legs so that your knees are straight out. Complete three sets of 20 repetitions throughout the day.
Standing Toe Raises
Standing toe raises will enable you to regain strength in your quadriceps which help to support your knee. Stand facing a table or other sturdy object -- make sure the object is secure. Stand up straight with your feet flat on the ground and your hands on the table in front of you. Your knees should be fully extended. Tighten your leg muscles in order to ensure your knees are straight. Slowly raise up onto your toes as your knees remain fully extended. Hold this position for a second. Lower yourself back to the starting position. Repeat this exercise 20 times.
Wall Slides
This exercise will enable you to practice bending and straightening your knee. Stand with your back against a wall. Your back and buttocks should be touching the wall. Place your feet so that they are about 1 foot part and a 1/2 a foot from the wall. Slowly bend your knees so that your hips slide down the wall. Once your knees are bent at a 45-degree angle, stop. Hold this position for five seconds. Slowly slide back up the wall to the starting position. Complete three sets of 15 repetitions daily.
Cycling
Using a stationary bike can help increase knee flexion as well as range of motion in your knee.The height of your seat should be adjusted so that your knee is almost fully extended while you are seated. Cycle with no resistance for 20 to 30 minutes each day. If you cannot cycle your injured knee all the way around, keep your foot on the pedal and cycle as far forward and then as far backwards as you can.
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