The deltoid ligament, often called the medial collateral ligament, is a connective tissue which can be injured during competitive sports. Taking a blow to the outside of the knee joint while positioned on the ground can result in a partial or full tear of the ligament. The anterior cruciate ligament, or ACL, can also be injured during similar trauma. Before starting an exercise regimen consult a physician.
Anatomy
Erik Berkson, M.D., of the Quincy Medical Center, notes the medial collateral ligament, or MCL, combines with the anterior and posterior cruciate ligaments and the lateral collateral ligaments to provide stability for your knee joint. The MCL spans the inside of your knee, connecting the top of your shin bone to the lower end of your femur. The ligament helps to support the knee during side-to-side movement.
Stationary Bike
Riding an exercise bike helps increase knee flexion, strengthening the ligaments within the knee. Adjust the seat height so that your legs can hang fully extended when sitting, with your feet resting on the pedals in the bottom position. Pedal with the balls of your feet. Lower the seat height to increase the bend in your knees while pedaling. Exercise on the bicycle for 20 to 30 minutes each day.
Heel Slides
Heel slides help you to gain strength in the knee joints while flexing. Lie on your back and slowly slide your heel back toward your knee. Continue bending your knee until you feel a slight stretch in the front portion of your knee. Hold this position for five seconds. Gradually straighten the knee. Repeat the movement 20 times, three times each day.
Static Quad Contraction
This movement strengthens the quadriceps muscles attached to the medial collateral ligament. Sit on the floor with your legs extended in front of you. Place a rolled up towel underneath your legs, slightly above the knee joint. Bring your left knee toward your chest, leaning back slightly. Contract the quadriceps muscle of your right leg and point your toes up. Hold this position for 10 seconds, rest for three seconds and repeat the motion for 10 to 20 sets. After completing repetitions for the right leg perform the same routine for your left leg.
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