How To Stretch Hamstrings After A Grade-one Mcl Tear

Your medial collateral ligament, or MCL, connects the inside portion of your thigh bone to your shin bone. Although your MCL serves to resist force and stress applied to your knee, it cannot withstand all stress. Injury can occur as the result to a direct blow to the outside of your knee while your knee is bent. MCL injuries are graded on severity. A grade-one MCL tear causes mild tenderness and pain felt while moving your knee. With your doctor's permission, you may be able to stretch lightly, including your hamstring muscles.

Step 1

Talk to your doctor or physical therapist about what types of physical activities and stretches you are permitted to take part in following a grade-one MCL tear. A physical therapist may provide you with leg and knee exercises to help rehabilitate your knee back to health.

Step 2

Perform a seated hamstring stretch. Sit on the ground with your back straight and extend your legs out in front of you. Extend your affected knee only as far as you comfortably can. Lean forward at your waist and reach for your toes. You will feel a stretch in the back of your thigh, or your hamstring muscles. Hold this position for 30 seconds. Repeat five times.

Step 3

Complete a lying hamstring stretch. Lie on your back and bend your knees at a 45-degree angle. Push your heels against the ground as hard as possible. This will create tension in your hamstrings. Hold this position for 30 seconds. Relax and repeat five times.

Step 4

Walk backwards. Only perform this exercise if you have your doctor's permission to bear weight on your knee. Walking backward helps to strengthen and stretch your hamstrings, as well as distribute your body weight more evenly, resulting in decreased stress on your knees. Walk backward for three to five minutes, three times per day.

Tips and Warnings

Only stretch your hamstrings to the point where you feel a light pull or tension. Over-stretching can lead to hamstring muscle strains and tears.
If you experience knee pain while stretching, discontinue stretching and contact your doctor.