The MCL, or medial collateral ligament, is similar to a strong rope that connects bones and helps to stabilize joints. The MCL is on the inner part of the knee while the LCL, or lateral collateral ligament, resides on the outer part of the knee. Athletes can suffer mild, moderate or severe grade tears to the MCL, requiring rehabilitation to help strengthen the ligament. Before starting a rehabilitative program please consult a physician.
Injury
The MCL is typically injured by a blow to the outer side of the leg, while force applied to the inner side of the leg injures the LCL. MCL injuries occur more frequently than LCL injuries and are many times seen in intense contact sports. When the injury occurs, you usually experience immediate pain and may experience swelling as well.
Treatment
Adding strength to the muscles surrounding the knee can help make the knee more stable. MayoClinic.com notes training should focus on exercises to strengthen your quadriceps, hamstrings and improve your balance. Using arch supports in your shoes can help shift pressure from the side of the affected knee, and different types of knee braces can be used to support and protect the knee joint. Surgery may be required for more severe injuries.
Leg Extensions
The leg extension exercise helps add strength to the quadriceps muscle. You can do leg extensions with resistance bands or ankle weights serving as resistance or on an exercise machine at the gym. For a home workout, perform leg extensions while sitting at a table or bench. Lift the weight and hold for three seconds when fully extended. Proceed to slowly lower your leg, concentrating on this movement as muscle contraction against the weight while the muscle is fully extended builds the most strength. Do five sets for 10 repetitions. Rest for at least 30 seconds after each set.
Leg Curls
Leg curls strengthen the hamstring muscles, which helps to maintain muscular balance and increase stability in the knee area as your quadriceps become stronger. You can use either resistance bands or ankle weights, or you can perform leg curls on a machine. Lie on your stomach with legs extended and feet flexed. Slowly bring your feels toward your glutes, pausing for a few seconds at the top of the contraction. Return your legs to the starting position in a controlled manner. Perform three sets of 10 repetitions.
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