How to Create MCL

The medial collateral ligament (MCL) is one of the four major ligaments in your knee, and many people suffer MCL injuries while participating in sports and outdoor activities. Creating strength in your MCL can help you avoid these injuries as, in most cases, MCL injuries occur as the result of an external force traumatizing the knee while it is bent, forcing it to buckle. A strong MCL is less likely to tear if you have an accident during a sporting activity. Building or restoring strength in the MCL requires a combination of mobility and strengthening exercises.

Instructions

  1. MCL Mobility Exercises

    • 1

      Aim to improve mobility and range of motion in your entire knee, rather than simply focusing on a single ligament, as all the muscles work together and need to be strong and flexibile to help you avoid and/or recover from MCL injuries.

    • 2

      Lay flat on your back with your knees bent, then raise one leg as high as it can comfortably go. Support this hamstring stretch by bracing the back of your thigh with your hand as you raise your leg. Hold the stretch for 10 seconds, then slowly lower your leg. Perform 10 repetitions per leg.

    • 3

      Stand facing a wall, and brace yourself by placing one hand on the wall. Raise your opposite leg behind you, reaching down with your other hand to grab hold of your foot. Gently stretch your quadriceps by holding this position for 10 seconds, then slowly lower your leg. Perform 10 repetitions per leg.

    • 4

      Increase the amount of time you hold the stretch as your flexibility and range of motion improve over time.

    MCL Strength Exercises

    • 5

      Roll up a towel and lay flat on the floor with the towel underneath the back side of your knee. Then, keeping your knee down and in contact with the towel, raise your calf as high as you can. Hold it for 10 seconds, and perform 10 repetitions per leg. These straight leg raises help build strength in your knees and calves.

    • 6

      Stand with a chair back in front of you, and hold onto the chair back with both hands. Then, keeping your back straight, bend your knees to lower your buttocks towards the floor. Hold for 10 seconds, then straighten up. Repeat 10 times. These squats target your knees and lower legs.

    • 7

      Stand beside a short footstool, step onto it with one foot, then raise yourself up so you're standing on the stool with both feet, then do the same by initiating the step-up with the other leg. Repeat 10 times per leg. Forward step-ups are the same, except that you begin by standing behind the stool rather than beside it, stepping forward onto the stool with one leg then raising both feet onto the stool.