Medial Collateral Ligament Sprain Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Heel slide
- Lay flat on your back or sit supported upright with the legs out straight on a flat, smooth surface – preferably wearing socks to reduce friction.
- Slowly slide your heel back towards your buttocks along the surface by bending the knee, ensuring your knee remains in line with the hip and ankle.
- Bring the heel as close to the hip as possible.
- After a 2 second hold, begin straightening the knee by sliding the heel away from you.
2. Straight leg raise
- Lay flat on your back or sit supported upright with both legs out straight.
- On the targeted leg squeeze the muscles at the front of your thigh to push the knee straight.
- Maintain a straight knee whilst raising the whole leg up towards the ceiling.
- Hold at the top for 5 seconds and then slowly lower the leg back down and gently release the pressure.
3. Single leg balance looking straight ahead
- Perform this exercise barefoot or in socks, in a clear space near a wall/stable object and on a flat, non-slip surface.
- Shift your weight on to the affected leg then lift the supporting leg slightly off the floor, once you have steadied yourself, look straight ahead.
- Maintain a slight bend in the standing knee.
- Use the object/wall to prevent right yourself as required.
- Aim to hold your balance for up to 1 minute or until reaches 4/10 on your pain scale.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This is the next progression. More focus is given to progressive loading of the knee as well as proprioception (perception or awareness of the position and movement of the body) and stability exercise. As with the early programme, some pain is to be expected but ideally, we do not want this to be any more than 4 out of 10. Â
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This phase looks to incorporate more challenging strength and movement-based exercises to try and progress the function of the knee and help towards a return to activity. Â
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