EXERCISES CAN HELP IN MANAGING MEDIAL COLLATERAL LIGAMENT INJURY
The medial collateral ligament (MCL) is a band of tissue located on the inside of the knee joint. MCL injuries are common in sports that involve sudden changes in direction or contact, such as football, soccer, and basketball.
Exercise can be an important part of managing an MCL injury.
1.Ankle pumps
Lie down on the bed.
Raise both feet and point your toes away from your body.
Move only your feet and keep your legs on the bed.
2.Short arc quads
Lie on your back with a foam roller or rolled towel under your knees and let your legs hang over in a comfortable position.
Straighten your affected knee by tensing the thigh muscles, so that your heel comes off the table and the knee straightens.
Hold this position, then control the movement back down to the start position and repeat.
3.Heel slides
Start in a seated position with your legs straight out in front of you.
Place a belt around the end of your affected foot.
Slide your heel in towards your buttocks as far as you can, keeping your knee pointing directly upwards.
Use the belt to assist with the movement.
Hold as directed and then slowly return to the start position and repeat.
4.Hamstring set
Lie on your back.
Bend your affected knee to an angle as instructed by your clinician.
Pull your toes towards you.
Gently push your heel into the bed
Hold this position as instructed.