The medial collateral ligament, or MCL, is a ligament complex that connects the inner portion of the knee to the hamstring muscles in the back of the leg. Although the MCL is considered one of the strongest of the body's ligaments, it is subject to tear and injury, particularly if you play a contact sport like football or hockey. You can perform MCL exercises either as a preventive or a rehabilitative exercise, but consult with your doctor first.
Quadriceps Setting
The quadriceps setting exercise involves sitting on the floor and extending your legs in front of you. Strengthening the quadriceps muscle can help to stabilize your MCL. Place your hands behind your body for support. Contract your quadriceps muscle by imagining your kneecap is moving toward your belly button. This should cause your knee to straighten and flatten against the floor. Maintain this position for 15 seconds, then release relax your quadriceps. Repeat 10 times on this leg and then switch to the opposite leg.
Heel Slides
Heel slides are effective in exercising the MCL because they promote knee flexion and mobility. To perform, lie on your back with your feet flat on the floor. Lift the ball of your right foot up, leaving your heel on the floor. Slowly slide your heel in toward your buttocks, creating resistance as you pull your leg in. When you have pulled your leg in as far as you can comfortably, reverse the motion to slide your leg out. Repeat the exercise 20 times on this leg, then switch to the other leg.
Standing Hamstring Curl
The standing hamstring curl helps to strengthen the muscles on the back of your thigh, which your MCL structure is attached to. Start by standing behind a sturdy chair or other piece of furniture, placing your hands on it for support. Extend your left leg behind you, leaving only your toes on the floor. Slowly bend at the knee to pull your lower leg toward your buttocks. You should feel your hamstring muscles working as you do this. Lower the foot to your starting position and repeat the exercise 10 times. Switch to repeat the exercise on the other foot.
Straight Leg Lift
Straight leg lifts are used as a rehabilitative exercise after an MCL injury, but they also can work your hamstring and quadriceps muscles. To perform, sit on the floor with your legs extended. Place your hands behind you for support, keeping your back straight. Slowly lift your right leg about 6 inches off the floor, keeping your foot flexed. Lower your leg to the floor and repeat the exercise 10 times. Repeat on the other leg, and perform two additional sets for each leg.
References
- University of Minnesota Orthopaedics: MCL Tear Rehabilitation
- Physio Advisor: MCL Tear
- The Stretching Handbook: MCL Tear/Sprain
- Orthopaedic Surgery of Quincy; Activities and Exercises After Injury to Medial Collateral Ligament of the Knee; Dr. Eric Berkson; 2003
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