The Medial Collateral Ligament (MCL) is frequently injured, particularly in sports, and requires a careful, phased approach for recovery. These general flexibility and range-of-motion techniques support recovery, but should always be performed in consultation with a physical therapist or healthcare provider. The goal of this regimen is to safely restore mobility and flexibility in the muscles surrounding the knee without compromising the healing ligament.
The Role and Location of the MCL
The MCL is located along the inner side of your knee, connecting the bottom of the thigh bone (femur) to the top of the shin bone (tibia). Its primary function is to resist forces that attempt to push the knee inward, a movement known as valgus stress, thereby preventing the joint from buckling.
By restricting excessive side-to-side motion, the MCL works alongside the Lateral Collateral Ligament (LCL) on the outside of the knee to keep the joint aligned. The ligament is rarely stretched directly; instead, flexibility work focuses on relieving tension on the surrounding muscles.
Safety Precautions and Timing Post-Injury
Targeted flexibility is only appropriate once the initial acute phase of inflammation and significant pain has subsided, which often occurs around two to three weeks following the injury. Starting too soon can disrupt the natural healing process of the collagen fibers.
It is advised to consult with a physical therapist before initiating a rehabilitation program, especially if the injury was classified as a Grade II or Grade III tear. During any exercise, a sharp, stabbing pain means the movement should be stopped immediately. Swelling that increases significantly after a session also indicates that the intensity or duration of the exercises needs to be reduced.
Movement should always remain within a comfortable range, keeping pain levels below a mild discomfort threshold of three out of ten. Forcing motion beyond the current limit can create micro-trauma, prolonging the recovery timeline. Avoiding any exercise that causes the knee to twist or pivot is also paramount during the recovery period.
Preparation for Stretching: Range-of-Motion Exercises
Before moving into static, sustained stretching, the knee requires gentle dynamic movements to increase local blood flow and prepare the joint capsule. These preparatory exercises focus on range-of-motion (ROM) work to re-establish the knee’s ability to bend and straighten without strain. The heel slide is performed while lying on the back with the injured leg extended.
Slowly drag the heel toward the buttocks, allowing the knee to bend as far as possible without pain, and then return to the starting position. This motion should be repeated for 10 to 15 repetitions, focusing on smooth, controlled movement rather than depth. The seated or supine quadriceps set is another preparation movement, where the thigh muscle is tightened to press the back of the knee down against a surface or small roll.
The short-arc quad is performed with a rolled towel or foam roller positioned under the knee. By lifting the foot to straighten the lower leg over the roll, this exercise strengthens the muscles that stabilize the joint. These dynamic movements should be performed in two to three sets and can be repeated multiple times throughout the day to encourage fluid movement in the knee.
Targeted Flexibility Techniques for the Knee Complex
Flexibility techniques target the surrounding major muscle groups, including the hamstrings, quadriceps, and adductors. Releasing tension in these muscles reduces overall strain and promotes proper biomechanics as the ligament heals.
To stretch the hamstrings, sit with the injured leg extended and use a towel or strap looped around the foot. Gently pull on the towel while maintaining a straight back and only a slight bend in the knee to create a mild stretch along the back of the thigh. Hold this position for 20 to 30 seconds and repeat for two or three sets.
The quadriceps can be stretched by standing and holding onto a stable surface while gently pulling the ankle of the injured leg toward the buttocks, ensuring the knees remain close together. A gentle stretch in the front of the thigh is the goal. Any discomfort in the knee joint itself means the stretch is being performed too aggressively.
To address the adductors, which run along the inner thigh near the MCL, perform a seated butterfly stretch. Bring the soles of the feet together and gently lower the knees toward the floor. The stretch should be felt only in the inner thigh and groin area, not in the knee joint.