The medial collateral ligament (MCL) of the knee connects the femur to the tibia. It helps stabilize the joint by exerting an outward force in the event that the knee is subject to trauma. If you strengthen this ligament, you can limit the stress on him and at the same time avoid serious injuries, so that you can continue to enjoy your favorite sports activities. This article describes how to perform specific exercises, how to improve flexibility, and what protective measures are best for keeping the medial collateral ligament of the knee strong.
Steps
Part 1 of 3: Preventing Injury
Step 1. Increase the intensity level of your workout over time
Start with a light or moderate routine and gradually increase both the duration and intensity of the sessions. When you first get into fitness, three 20-minute workouts per week are ideal. You don't have to put stress on the body or muscles, as this will increase the chances of injury.
Step 2. Drink lots of water
Your muscles rely on you to hydrate and function at their best; when they have little water they are more prone to injuries, which are certainly not pleasant.
Aim to consume at least half a liter of water several hours before training. Remember to drink during exercise as well
Step 3. Listen to your body
The body tells you when it is about to reach its limits. When the time comes to stop, you feel pain and dizziness. Remember that it is your responsibility to pay attention to these signals, stop exercising and allow your body to recover. If you continue, however, you may be facing an acute or chronic injury.
Step 4. Do some active stretching exercises
This way you activate your body as you warm up before engaging in actual physical activity. The leg swings you see in the image are a good example of active stretching that warms up the MCL. The stretch prepares the muscles for the rapid and forced movements to which they will be subjected during the sport:
- Stand facing a wall with your feet shoulder-width apart. Place your palms against the wall at shoulder height and contract your abdominal muscles.
- Lift one leg sideways up to hip height and then bring it back down by crossing it in front of the other. Do these swings 10-15 times and then switch to the other leg. Do 2-3 sets on each limb.
Step 5. Do passive stretches
These improve the flexibility of muscles and ligaments during the cool down phase following the workout. Quadriceps stretches are an example of passive stretching and help maintain the elasticity of the medial collateral ligament of the knee. Remember that this is an important type of exercise to avoid injury.
- Stand in front of the wall, resting your right palm for support. Lift the right foot by bending the knee, until it touches the left buttock. With your left hand, grab the foot and hold the position for 30-60 seconds. Repeat with the other leg.
- Remember that this exercise, like the other passive stretches, should never be performed before training, because it relaxes the muscles and ligaments making them more susceptible to injury.
Step 6. After training, allow the MCL to recover
Adequate rest after strenuous activity is of paramount importance to avoid injury. The body needs time to recover, usually a full day. In this way, the muscles are strengthened and remain healthy.
During sports, the medial collateral ligament undergoes "mini-tears". These heal spontaneously making the MCL stronger after some rest. However, if you don't give your body time to recover, the micro injuries won't heal and the ligament is more likely to break
Step 7. Wear the right clothing when you train
This way you avoid unnecessarily stressing the LCM. You shouldn't use clothes that are too tight or that restrict movement, because when the ligament is subjected to tension, such as those caused by inappropriate clothing, it can be injured more easily.
When doing activities that involve running, you should wear soft shorts that reach above the knee. Those that are longer and drooping reduce the range of motion of the knee, increasing the pressure it has to bear
Step 8. Make sure your shoes support your foot well
Shoes that adequately cushion impacts and support the arch of the foot are essential to avoid trauma to the medial collateral ligament. Running shoes are perfect for sports. Replace the old ones and make sure the sole supports the sole of the foot well.
- Worn footwear is not effective, it does not reduce the impact with the ground that is transmitted to the knees, thus stressing the collateral ligament which becomes weaker. Running shoes should be replaced every 480-800 km.
- People with flat feet should pay particular attention to the support offered by the sole. In fact, this condition of the feet further strains the MCL, making it more susceptible to injuries. The right soles support the foot and relieve fatigue.
Step 9. Practice standing on one foot
This simple exercise helps improve balance, stimulates the MCL and makes it stronger and more stable. Good stability goes hand in hand with trauma prevention. In this way, the muscles learn to maintain their position and the knee remains steady.
- Stand with your shoulders back and your abdominal muscles contracted. Slowly lift one foot and try to hold this position for 30 seconds.
- If you start swaying or lose stability, try closing your eyes. This way you focus only on the balance and coordination of the leg.
- After 30 seconds, switch to the other foot and repeat the exercise. Do three repetitions for each foot.
Part 2 of 3: Performing Strengthening Exercises
Step 1. Do the lunges
These are perfect for stretching and strengthening the knee muscles and ligaments, including the MCL. If you make the joint stronger, the stress on the medial collateral ligament alone is less. Perform lunges regularly to keep the MCL in tip-top shape.
- Start from a standing position with your feet apart a little beyond shoulder width. Keep your back straight, your abs tight and your gaze straight ahead.
- Take a big step forward with your right foot by bending the knee until the thigh is parallel to the floor. The knee should not go beyond the tip of the foot.
- Bend the back knee until it almost touches the floor; hold the position for 10 seconds and then return to the starting position. Repeat with the other leg.
Step 2. Do leg curls
This exercise is perfect for strengthening both the hamstrings (the muscles in the back of the thigh that are essential for bending the knee) and the MCL. To maximize its effectiveness, you can use an elastic resistance band or apply weights to your ankles. Here's how to do it correctly:
- Lie prone on an exercise mat, with your legs straight. Secure a weighted anklet or resistance band around your ankle and slowly lift your right foot until your heel touches your butt.
- Slowly lower your foot to the floor. Remember that the pelvis must remain constantly resting on the mattress; if you lift it, you risk injuring your knee instead of strengthening it.
- Do three sets of 10 or 20 reps and then switch legs.
Step 3. Try pillow squats
As you can guess from the name, these are normal squats performed with a pillow between the knees and are perfect for strengthening the MCL, as well as all the muscles and ligaments of the inner knee. This exercise stimulates the highest number of muscles and ligaments in one movement, so remember to include it in your routine.
- Stand up straight and put a thick pillow between your knees. Bulky pillows are more suitable, as thin pillows greatly increase the difficulty of the exercise. You can also use a medicine ball if you prefer.
- Spread your legs by aligning your feet to your hips, keep your back straight and your abdomen contracted while your gaze remains forward. Bend your knees as if you are going to sit in an invisible chair.
- You don't have to squat down completely (i.e. with your thighs parallel to the floor); just perform "half squats" to enjoy all the benefits of this exercise and strengthen the LCM.
- Slowly return to the starting position and do 3 sets of 10 reps. Give yourself a minute of rest between sets; this time is essential to strengthen the muscle and allow it to develop.
Step 4. Do some calf exercises
When you want to strengthen the muscles of the lower limbs, you need to focus on all the muscle groups of the legs without limiting yourself only to specific parts. Otherwise, you will leave out areas that will become weaker. Calf exercises make the MCL more resistant and at the same time increase the muscle mass of the lower leg, which is very important for relieving pressure on the joint and ligaments.
- Stand upright with your legs slightly apart. Make sure you can lean on something to keep your balance - like a bar at the gym or the back of a chair.
- Lift both heels off the ground while staying on your toes. Try to lift yourself up as much as you can. Next, slowly bring your heels back to the floor.
- Repeat the sequence 15-20 times for a total of 3 sets.
Step 5. Give the sumo deadlifts a try
This exercise activates the muscles and ligaments of the inner knee, including the MCL and the vastus medial oblique muscle, a drop-shaped muscle that stabilizes the joint and is able to dissipate stress towards the patella, an essential process. to avoid injury to the MCL.
- Spread your feet beyond shoulder width. Bring your toes out at a 45 degree angle. This detail is very important for the exercise to be as effective as possible.
- Keep your back straight, shoulders back and abs tight; this way you keep the right posture as you complete the exercise.
- Lower yourself by bending your knees and pushing your butt back, as if you want to close a door that is behind you. Run your hands along your thighs as you go down.
- When your hands reach the kneecaps, stop and slowly return to the starting position. Perform this sequence in 3 sets of 10 repetitions, resting between sessions.
Step 6. Contract your quadriceps
If you contract these muscles (located in the front of the thigh), you are also activating those in the knee along with the ligaments. All this contributes to strengthening the LCM. It is always a good idea to increase the muscle mass of the hamstrings, as they provide more support for the knees.
- Lie on your back on a yoga mat and fully extend your legs. If your knees need a little more support, place a rolled-up towel or piece of foam under them.
- Contract your quadriceps muscles for 10 seconds and then relax them. Perform 10-20 contractions interspersed with 3 seconds of relaxation.
Step 7. Perform hip abductions
This exercise is perfect for strengthening the medial collateral ligament. If the hips are strong and flexible, they are able to absorb some of the impact generated by running and take some pressure off the knees.
- Stand upright with your feet aligned behind your shoulders. You can hold on to the back of a chair to improve stability. Wear a weighted ankle brace or tie a resistance band to your right ankle.
- Slowly lift your right foot off the ground and spread your leg outward as far as possible. Return to the starting position and do 3 sets of 10-20 repetitions before moving on to the next.
Step 8. Use a leg press
Most gyms are equipped with this machine, which is perfect for making the muscles surrounding the knees stronger, including the vastus medialis oblique. In addition, it allows you to strengthen the structure surrounding the LCM.
- Sit in the machine leaning your back against the support (which should be tilted 30 °). Place your feet on the vertical platform that is in front of you.
- Adjust the amount of weights according to your strength level and then use your feet to push the weight away from your body; in this way you stretch your legs. Don't lock your knees in hyperextension when you stretch your legs, always keep them slightly flexed.
- Slowly return to the starting position and perform the exercise in 2-3 sets of 10-20 repetitions. Rest a full minute after each session.
Step 9. Train with elastic bands
These exercises are perfect for the medial collateral ligament, because they apply some pressure to the outside of the knee forcing the MCL to push the joint outward. By doing so, I re-create the same kind of stress that the ligament is subjected to during physical activity.
- Put the elastic band around your ankles and keep your feet aligned with your hips. Remember that your toes must be pointing forward. Keep your back straight and your knees slightly bent.
- Take five lateral steps to the right using hip strength and maintain a stable posture as much as possible. At this point, take five steps to the left; in this way you have completed a whole routine.
- Do three sets with a one-minute interval between rest.
Part 3 of 3: Improving Agility
Step 1. Do the plyometric exercises
These involve jumps and strengthen the muscles. It is a type of physical activity that can increase the speed and agility needed in many sports. If you do them regularly, you help the body get used to reacting promptly with a lot of power.
With each plyometric jump you must land lightly by cushioning the impact with the forefoot. Then, bring the weight onto your heels, keep your knees slightly bent and your hips straight
Step 2. Practice hopping over a cone
This exercise helps increase MCL strength and control. Try doing several sets of 20 reps. Start by placing a 6 '' high cone to your left, jump in the same direction overcoming it and landing in a controlled manner as described above.
- Repeat the exercise this time with the cone to the right and jumping in the same direction.
- At this point, try jumping forward and then backward.
- Do not lock the knee back by keeping it straight; your goal is to maintain joint stability.
Step 3. Try jumping over the cone with one leg
You should try to perform the previous exercise with only one leg and 20 times. This increases the power, strength and control of the medial collateral ligament. Jump back and forth using a 6-inch cone as an obstacle, remember to land lightly on the forefoot and keep your knees slightly flexed.
Change foot and repeat the exercise
Step 4. Perform the scissor jumps
Do 20 to increase strength and power which will be very useful when you have to jump while practicing your sport. Remember that your knees must be stable during the exercise, so don't let them sag inward or outward.
- Do a lunge with the right leg keeping the knee exactly above the ankle.
- Push with your right leg to jump and bring your left leg forward to perform another lunge.
Step 5. Make "suicides"
Running sprints stimulate the knees, ankles and hips so that they remain stable during sudden movements. These exercises focus on strength and agility. Perform them regularly to maintain speed, strength, and dynamic stability.
Start from a cone and sprint up to the second that is a short distance away. Always run back and dash back to the third cone. Always go back to the first and run to the fourth. Continue with this routine by running back and forth from the various cones
Step 6. Shoot diagonally
This is a suicide-like exercise, but focuses more on the external movement of the leg and foot. This way you can stabilize the knee, ankle and pelvis. Additionally, you improve agility and make the medial collateral ligament stronger.
- Run to a cone positioned to your left. You need to pivot on your left foot as you run to the next cone. At this point, lever on the right and run towards the next cone.
- Maintain proper posture without your knees bending inward. Remember that they should stay slightly flexed and aligned with your ankles.
Step 7. Do the jump run
You have to travel 40 meters making big leaps; you can start with shorter routes and then increase as you train. This exercise offers several benefits, as it increases flexibility, strength, power and speed.
