Medial Collateral Ligament (MCL) Knee Exercises and Rehab | Doctor and Physio led

In this video, I’m excited to share with you a comprehensive guide to effective MCL rehab exercises that can help reduce pain and improve knee stability. My colleague, Ella Boy, a qualified physiotherapist, will walk you through ten carefully selected exercises designed specifically for recovery from an MCL sprain. The medial collateral ligament (MCL) is crucial for maintaining knee stability, and injuries to this ligament can lead to pain, instability, and limited movement, particularly during side-to-side or twisting motions.

Understanding the importance of rehabilitation is key. Recovery from an MCL injury requires patience and a commitment to gentle, controlled movements. The exercises we present in this video focus on regaining range of motion, strengthening essential muscle groups, and restoring knee stability. You don’t need any specialized equipment to get started—just a towel, a pillow, a step, and an optional exercise ball. However, always consult with your healthcare provider before beginning any new exercise routine to ensure it’s appropriate for your specific situation.

Let’s dive into the exercises:

1. **Heel Slide with Ankle Crossed**: Start by lying on your back with both knees bent. Bend your affected knee and slide your heel slowly backward. You can hook your opposite foot around the ankle of your affected leg to gently pull it further. Hold for 3 to 6 seconds, then return to the start. Repeat 8 to 12 times. This exercise is excellent for improving knee flexion, but stop if you feel any sharp pain.

2. **Heel Slide on a Wall**: Lie on the floor with your hips close to a wall and both feet resting on it. Let your affected foot slide slowly down the wall until you feel a stretch in your knee. Hold for 15 to 30 seconds, then slide back up. Repeat 2 to 4 times per side. Keep your hips relaxed and flat on the floor for a smooth motion.

3. **Quad Set**: Sit or lie on a firm surface with your affected leg straight and a small towel rolled under your knee. Press the back of your knee down into the towel to tighten your thigh muscles. Hold for around 6 seconds, then relax. Complete 8 to 12 repetitions. This simple move helps reactivate the quadriceps, which are vital for knee stability.

4. **Short Arc Quads**: Lie on your back with your knees resting over a foam or rolled towel. Straighten your lower leg by lifting your heel while keeping the back of your knee in contact with the roll. Hold for 6 seconds, then lower slowly. Perform 8 to 12 repetitions. This exercise isolates your quads and helps rebuild strength safely.

5. **Hip Flexion with Straight Leg Raise**: Lie on your back with your affected leg straight. Press the back of your knee gently into the floor to activate your thigh, then slowly raise your leg about 12 inches off the floor. Hold for 6 seconds, then lower. Repeat 8 to 12 times. Engage your core to avoid straining your back.

6. **Seated Hamstring Set**: Sit upright with your affected leg bent and foot on the floor. Press your heel into the floor to tighten the hamstring. Hold for six seconds, then relax. Repeat 8 to 12 times.

7. **Hip Adduction (Pillow or Towel Squeeze)**: Sit on the floor with your knees bent and a pillow or folded towel between them. Squeeze the pillow using your inner thigh muscles. Hold for six seconds, then relax. Repeat 8 to 12 times. This controlled movement builds strength in the adductors, supporting lateral knee stability.

8. **Resisted Hip Abduction**: Place a resistance band above your knees. With your knees bent at a 45° angle, open your knees, separating them. Hold, then return to the starting position. Do 8 to 12 reps. Strengthening your outer hip muscles will improve alignment and help reduce stress on the ligament.

9. **Lateral Step Up**: Stand sideways at the bottom step with your affected leg on the step and the other on the floor. Lean slightly forward and use your top leg to step up, bringing the other foot up to meet it. Slowly lower back down. Repeat 8 to 12 times per leg. Keep your hips level, and ensure your knee tracks over your middle toe.

10. **Wall Squat with Ball**: Stand with your back against a wall and place an exercise ball between your back and the wall. Step your feet forward shoulder-width apart and about a foot away from the wall. Tighten your core and slowly lower into a squat, letting the ball roll behind you. Hold for 6 seconds, then rise slowly. Repeat 8 to 12 times. Wall squats safely activate the quads and glutes while keeping pressure off the knee.

Remember, recovery from an MCL injury takes time and consistency. It’s essential to stick to gentle, controlled movements and focus on building strength gradually. If you find this video helpful, please like, subscribe, and check out other rehab routines from Ella and me on our YouTube channel.

For more information and resources, visit our website at [insert website link] and check the description box for additional links and details. Your journey to recovery is important, and we’re here to support you every step of the way.