Exercise Tips While Recovering From an MCL Injury

The medial collateral ligament (MCL) includes tissues that connect the thigh bone (femur) and shinbone (tibia) to the knee. Its primary function is to stabilize the knee while allowing the legs to extend and rotate with ease and flexibility. Sometimes, however, an over-extension or over-rotation of the knee leads to the tearing or twisting of the MCL. The knees might also incur a trauma due to a direct injury or repeated stress which can cause an MCL injury.

Symptoms and Diagnosis of an MCL Injury

The signs and symptoms of an MCL injury include:

A popping sound
Mild or severe pain, depending on the injury
Swelling of the joints
Tenderness
Stiffness
Locking of the knee joints
Instability of the knees, especially with added weight

The discomfort normally occurs on the inner side of the knees where the MCL is located. To confirm an MCL injury, you have to undergo a physical examination, a stress test, as well as imaging tests, such as an X-ray or an MRI scan.

An MCL injury is classified according to grade:

Grade 1 presents minor or mild tenderness and pain without any swelling.
Grade 2 manifests significant swelling, alongside tenderness and pain, and you might not be able to bend your knees.
Grade 3 covers a complete tear or rupture in the ligament, with the patient complaining of unstable knees even with the slight movement.

An MCL knee injury takes six weeks to heal on average but treatment and rehabilitation last longer, depending on the doctors’ recommendations.

Treatment Options

Most MCL injuries are treated without surgery. You might only need to:

Apply an ice pack to your knees
Wear a knee brace
Take pain relievers for pain management
Use crutches for mobility
Have a proper rest from work or other activities, especially sports

In more severe cases, doctors might need to reattach and sew the ligament tear through a small incision on the inner side of the knee.

Rehabilitation and Exercises for MCL Injuries

Physical therapy and exercises are necessary for MCL recovery since:

You need to regain the strength and stability of your knees, thigh, and shin following your injury.
You must restore the range of motion on our legs.
You have to prevent atrophy or muscle tissue breakdown.
You need to regain or improve your balance.

The purpose of rehabilitation is also to bring back mobility to your knees. There are some exercises you can do at home but ask your therapist’s guidance or clearance before attempting the following examples:

1. Knee Bending

Lie flat on your back and stretch your legs with your arms at your side. Alternately and carefully bend and straighten your legs but be careful not to force the movement. Do at least 10 to 20 repetitions daily.

2. Leg Raise

Continue to lie flat on your back with your legs stretched out. Slowly raise your injured leg about 8 inches off the floor and hold the position for a few seconds. This exercise will help strengthen your thigh muscles. If you still feel some weakness, anchor your position by bending your uninjured leg to your knees with your foot flat as you raise your injured leg. Do this exercise routine at 15 counts.

3. Heel Prop

Sit down on a chair with your back straight. Slowly set your injured leg on a stool to your front and try to straighten your knees. Put two to five pounds of weight on your thighs and hold this position for five minutes. Do this exercise three times a day.

4. Hamstring Strengthening

Stand against a wall for proper support. Slowly try to lift the injured leg by bending your knees and attempting to reach your buttocks with your heel. Hold this position for 10 seconds and do at least 20 repetitions daily.

5. Wall Squat

Remain standing with your back flat on the wall for balance. Slowly slide down and lower your buttocks as you bend your knees in a squatting position. Hold this position for 10 seconds and repeat the process at least 20 times.

Always have someone nearby while you are doing these exercises at home, just in case you lose your balance and need assistance. Eventually, when your knees are stronger or if your doctors and therapists give the clearance, then you can also add jogging, biking or swimming in your rehabilitation or exercise routines.

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