The medial lateral ligament, or MCL, is one of four ligaments that stabilize the knee joint, including the anterior cruciate ligament, the lateral collateral ligament and the posterior cruciate ligament. The MCL runs along the inside of the knee; it connects the thighbone to the shin and supports rotation of the knee. A tear in the MCL may occur during stretching if the muscles and connective tissue have not been adequately warmed up or in cases where a prior knee injury has not healed properly.
Causes
An MCL tear may occur while stretching if your warm-up is insufficient or if your method of stretching is too aggressive. Connective tissue does not have as much flexibility as muscles; therefore, an adequate warm-up is imperative to ensure blood flow to the large working muscles of the legs and the connective tissues and prepare the body for more intense activity. Also, when stretching, make sure that you feel a slight stretch in the knee only, and stop stretching immediately if you feel pain or tension.
Symptoms
If your MCL tears while stretching, the symptoms will differ according to the severity of the tear, according to Tom Dekkers, M.Sc. MCL tears are measured in grades: In a grade 1 tear, fewer than 10 percent of the ligament fibers will be affected. A grade 2 tear involves significantly more fibers, whereas a grade 3 tear represents a total rupture. In grade 1 tears, the symptoms include pain on the inside of the knee without swelling. In grade 2 and grade 3 tears, the pain will be intense and accompanied by considerable swelling and feeling of laxity in the knee joint.
Treatment
When an MCL tears while stretching, take a complete rest from all stretching and exercise routines regardless of the grade, ice the knee regularly and elevate the affected leg above your heart. A lightweight cast or knee brace is often recommended to prevent the knee from moving from side to side. Typically an MCL tear will heal in six weeks and only requires surgery in extreme cases, according to the University of California San Francisco.
Prevention
In order to prevent an MCL tear while stretching, make sure that you consistently perform a cardiovascular warm-up for a minimum of 10 minutes before you engage in any stretching exercises. Perform light cardio such as walking on a treadmill, stationary cycling or elliptical training at low intensity, and make sure that your body feels warm and limber before you begin your stretches.
References
- University of California San Francisco Medical Center; MCL Tear; October 2010
- American Council on Exercise: How Important Are the Warm-Up and Cool-Down Portions of a Workout?
- Sports Injury Clinic; Medial Collateral Ligament; Tom Dekkers, M.Sc.
- University of California San Francisco Medical Center; MCL Tear Treatment; October 2010
