Weak MCL ligaments often occur as the result of an injury. The medial collateral ligament- or MCL- is a thick, wide tissue band that runs down the inner side of the knee. It extends from the thighbone to the shinbone. Your MCL is designed to keep your knee stable and your leg from buckling. Direct injuries and repeated stress injuries can cause the ligament to lose its elasticity, which over time can put you at risk for further injury. There are many exercises and techniques that can be used to help strengthen a weak MCL ligament. For the best exercises for you, contact your physician or physical therapist.
Warm-Ups
Always remember to stretch before engaging in any type of physical activity. A 5 to 10 minute warm-up of walking on a treadmill or using an elliptical machine can help to prepare your entire body -- including your bones, muscles, joints, heart and lungs -- for the strenuous activity you are about to participate in.
Balance Exercises
Balance exercises can help to improve strength in a weaken MCL. Any exercise that challenges your balance will help improve strength in your MCL, such as the single-leg balance. Simply stand on your affected leg and lift your opposite leg from the ground. Try to hold this position for 15 seconds. Hold your arms out for balance if you need to. Complete one set of 10 repetitions of a single-leg balance each day.
Stretching Exercises
Stretching exercises can help ensure that your knee is flexible and ready to engage in physical activity. It is also important to stretch the leg muscles -- including your quadriceps -- around your knee to enhance the support your MCL receives from your body. For example, complete quadriceps settings tone the quad muscles. Lie on your back with your knees fully extended in front of you. Contract your thigh muscles so that your knees are completely straight and flat. If you are completing quadriceps settings correctly, your kneecap will become slightly raised toward your thigh muscle. Complete one set of 20 repetitions of this exercise.
Strengthening Exercises
Strengthening exercises can help to improve the function of all the tendons and muscles in your knee and its surrounding muscles. These exercises can help make your legs stronger, aid in rehabilitation and prevent further injury to your MCL. An example of a strengthening exercise is a standing hamstring curl. Stand with your arms on a table, back of a chair or counter top for support. Shift your weight to one leg -- the leg with the stronger MCL -- and slowly bend your weak leg at the knee and raise your heel up towards your buttocks. Hold this position for a second. Lower your leg and repeat. Complete one set of 20 repetitions. If you have problems with both MCL or would like to strengthen both knees, alternate legs.
Warnings
Never perform any exercise to the point of pain in your knees. The Quincy Orthopaedic Center at Massachusetts General Hospital strongly discourages the use of leg extension machines and stair climber machines if you are recovering from an MCL injury or surgery. You should also avoid lunges, squats past 90 degrees and high impact exercises.
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