How to Strengthen Your MCL

The MCL is your medial collateral ligament and it provides support and stability to the knee by connecting the large shin bone to the thigh bone. Those who participate in contact sports like soccer or football are prone to an MCL injury. The MCL must not be overstretched to stay strong and flexible. Strengthening your leg muscles can prevent injury and aid in recovery by protecting the ligament. When exercising to prevent knee problems, perform consistent and progressively challenging exercises.

Instructions

  1. Strengthening Your MCL

    • 1

      Perform seated leg raises. Sit in a chair with your back straight. Straighten one leg in front of you with your heel on the ground. Lift the entire leg up and get the heel off the ground, hold for 3-5 seconds and lower back to the ground. Repeat 10 to 15 times. Change legs and repeat the exercise. This is a good beginning exercise to perform. As you advance, you can add ankle or free weights on top of the legs for this exercise to increase resistance.

    • 2

      Do leg extension exercises either seated or standing. Standing is more challenging. Stand close to a wall or chair, bend the knee and lift the foot off the floor. Slowly extend the foot and lower part of the leg without leaning backward as if kicking. Then bring the lower leg back in. Perform 10 to 15 times, then switch legs and repeat.

    • 3

      Do wall glides. Put your back against the wall so that shoulders and the back of the head are against the wall. Take your feet out in front of you at least eight to twelve inches from the wall. Slide down the wall until your knees are at a 90 degree angle to your feet. Hold this squatted position for 5 to 20 seconds. Then slide back up the wall. Perform 10 to 15 repetitions.

    • 4

      Ride a stationary bike. An upright bicycle is a good piece of equipment to build leg strength in general. The motion strengthens hip flexors, the front and back of the thighs, as well as the buttocks muscles. Start by riding for 10 to 15 minutes at a consistent speed and resistance. Add more time in five-minute increments.

    • 5

      Do side-to-side steps. Lead with your right foot and step to the right. Bring your left foot to meet the right. Continue this pattern for a certain number of steps or a certain distance. Then use your left foot as the lead and repeat. As you become stronger, add speed to these steps or put a resistance band around your ankles and perform more challenging side-to-side steps.