Medial Collateral Ligament Sprain: Rehab Exercises

Introduction

• These exercises are for rehabilitation or specific conditions.
• Start exercises slowly and ease off if pain occurs.
• Follow medical advice on when to start and which exercises are best for you.

How to do the exercises

Heel Slide (Ankles Crossed)

• Position: Lie on back with knees bent.
• Steps:
  1. Slide heel back by bending affected knee.
  2. Hook other foot around ankle to pull heel further.
  3. Hold for 6 seconds and return to start.
  4. Repeat 8-12 times.
  5. Optionally, repeat for other knee.

Heel Slide on a Wall

• Position: Lie on floor near a wall with legs up on the wall.
• Steps:
  1. Let foot of affected leg slide down wall until knee stretches.
  2. Hold for 15-30 seconds, then slide foot back up.
  3. Repeat 2-4 times for both legs.

Quad Set

• Position: Sit or lie with affected leg straight, towel under knee.
• Steps:
  1. Tighten thigh muscles by pressing knee into towel.
  2. Hold for 6 seconds, rest, and repeat 8-12 times.

Short-Arc Quad

• Position: Lie on back with knees over foam roll/towel.
• Steps:
  1. Straighten knee by tightening thigh while keeping back of knee on roll.
  2. Hold for 6 seconds, then lower leg.
  3. Repeat 8-12 times.

Hip Flexion (Lying Down, Leg Straight)

• Position: Lie on back with affected leg straight.
• Steps:
  1. Tighten thigh muscles, lift leg 30 cm off floor.
  2. Hold for 6 seconds, lower slowly.
  3. Repeat 8-12 times.

Hamstring Set (Seated)

• Position: Sit with affected leg bent.
• Steps:
  1. Tighten hamstring by pressing heel into floor.
  2. Hold for 6 seconds, repeat 8-12 times.

Hip Adduction (Seated)

• Position: Sit on floor with knees bent, pillow/towel between knees.
• Steps:
  1. Squeeze pillow by tightening inner thigh muscles.
  2. Hold for 6 seconds, repeat 8-12 times.

Hip Abduction (Seated)

• Position: Sit with affected leg near wall, pillow/towel between knee and wall.
• Steps:
  1. Push knee against pillow and wall.
  2. Hold for 6 seconds, repeat 8-12 times.

Lateral Step-Up

• Position: Stand sideways on staircase bottom step.
• Steps:
  1. Use affected leg to raise and lower self, keeping hips level and knee aligned with toe.
  2. Heel should stay flat on step.
  3. Repeat 8-12 times for both legs.

Wall Squat with Ball

• Position: Stand with back against wall, feet shoulder-width apart.
• Steps:
  1. Place exercise ball between back and wall.
  2. Squat down, rolling back over the ball.
  3. Hold for 6 seconds, rise to stand.
  4. Repeat 8-12 times.

Follow-up Care

• Critical part of treatment and safety.
• Attend all appointments and contact healthcare for any issues.
• Know test results and keep a list of medicines.

Update: As of July 31, 2024.