The medial ligament is a crucial band of connective tissue in the knee. It is more commonly known as the MCL, which stands for medial collateral ligament. There are four ligaments that stabilize the knee joint. The MCL resides on the inner part of the knee and is responsible for stabilization during side to side movements. Injuries to this ligament ranging from a sprain to complete tear are common among athletes. Strengthening exercises rehabilitate and prevent injuries to the medial ligament.
Quadricep Exercises that Benefit the MCL
Exercises that strengthen the quadriceps recruit the medial ligament to stabilize the knee joint. The quadriceps extend, or straighten, the knee. An MCL rehabilitation exercise that targets the quads is straight leg raises. This is a floor exercise that does not use equipment. It is appropriate once pain subsides. To begin, sit up tall on the floor with your legs straight. You can place your hands on the floor to help you maintain correct posture. Point your toes and raise your injured leg toward the ceiling as high as you can and keep it up for 10 seconds.
Hamstring Exercises that Benefit the MCL
The hamstrings on the back of your upper leg are responsible for bending the knee. A standing hamstring curl is a rehabilitative exercise for MCL injuries that strengthens the hamstrings and the ligaments of the knee. Stand holding onto the back of a chair to perform a standing hamstring curl. Bend your injured knee and lift your foot toward the ceiling. Move the heel as close to your buttocks as you can and hold it there for one second before lowering the foot back to the floor. Your injured knee stays aligned next to your uninjured knee the whole time.
Calf Exercises that Benefit the MCL
Muscles of the lower leg connect to the knee joint as well. Exercises that activate the calves are therefore a part of MCL rehabilitation too. A standard exercise is the calf raise. While holding onto the back of a chair for balance, raise up onto your toes as high as you can to perform a calf raise. Lower your heels to the floor. Progress to performing this exercise standing with all your weight only on your injured leg.
Hip Exercises that Benefit the MCL
Strengthening the hips with hip abduction also benefits the MCL because the hip muscles also assist in stabilizing the knee. Hip abduction means to move your leg sideways in the direction away from your body. To strengthen the hips, lie on your uninjured side with your injured leg stacked directly on top of your bottom leg. Raise your injured leg toward the ceiling until it makes a 45 degree angle to the floor. Hold for one second then then lower the leg back down.
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