8 Knee Exercises for an MCL Sprain

A medial collateral ligament (MCL) sprain occurs when this ligament on the inner side of your knee becomes damaged. This type of injury often occurs from twisting or direct impact to the knee. Fortunately, many MCL injuries can heal with non-surgical treatments, including targeted exercise. 

These exercises can improve range of motion and strengthen the muscles surrounding your knee. They can also help ease symptoms by stabilizing your knee and making it easier to bear weight. Learn about eight exercises for an MCL sprain, how to do them safely, and which activities to avoid.

1. Heel slides

An MCL sprain can cause pain and swelling, making it hard to bend your knee. Heel slides are one of the first exercises you can try to improve your knee’s range of motion.

• Step 1: Lie on your back with your legs straight.

• Step 2: Slowly bend your injured knee while sliding your heel closer to your body. Keep your heel in contact with the floor the entire time.

• Step 3: Bend your knee as much as you can and hold the position for 5 seconds.

• Step 4: Slowly push your leg away to straighten your knee, sliding your heel back to the starting position.

• Step 5: Complete 20 repetitions.

2. Quad sets

The knee joint relies on surrounding ligaments and muscles for stability. After an MCL sprain, your knee needs extra help from your muscles, including the quadriceps at the front of your thigh, to support your joint. This exercise ensures your quads activate properly to provide that support.

• Step 1: Lie on your back with your legs straight. Place a small, rolled-up towel under your injured knee.

• Step 2: Push the back of your knee into the towel while keeping your knee fully extended. You should feel your thigh tighten.

• Step 3: Hold the position for 5 seconds, then relax.

• Step 4: Complete 20 repetitions.

3. Straight leg raises

Straight leg raises strengthen your quadriceps to help keep your knee straight while your leg moves. This helps improve knee stability and control.

• Step 1: Lie on your back with your injured leg straight and your other leg bent.

• Step 2: Contract or squeeze the quadriceps in your straightened (injured) leg to fully lock your knee.

• Step 3: Slowly lift your injured leg, keeping it straight and your quads engaged. Raise your leg so that your injured knee is level with your other knee.

• Step 4: Slowly lower your leg back to the starting position. Keep your quadriceps contracted and your knee straightened the entire time.

• Step 5: Complete 20 repetitions.

4. Side-lying leg lifts

Side-lying leg lifts also target your quadriceps. Because you do the exercise on your side, it also targets your glute muscles. The glutes help stabilize your hips and knees. This keeps your joints aligned, which can decrease stress on your MCL.

• Step 1: Lie on your side with your legs stacked on top of each other. Your injured leg will be on top. Make sure your hips are even, and your knees, ankles, and feet are touching.

• Step 2: Draw your belly button toward your spine to engage your core. Contract the quadriceps muscles of your top leg to fully lock your knee.

• Step 3: Slowly lift your leg, keeping it straight and your toes pointed forward. Avoid rotating your hips or body.

• Step 4: Slowly lower your leg back to the starting position, maintaining the quadriceps contraction and keeping your knee straight.

• Step 5: Complete 20 repetitions.

5. Clamshells

Clamshells target your hip rotator muscles. Strengthening these muscles supports proper hip and knee alignment. This can reduce stress on your knee joints, especially on the inner side of your knee where your MCL is located.

• Step 1: Lie on your side with your knees bent and legs on top of each other. Make sure your hips are even and your knees, ankles, and feet are stacked.

• Step 2: Draw your belly button toward your spine to engage your core.  

• Step 3: Keeping your feet together, slowly lifting your top knee toward the ceiling. Don’t let your body roll backward.

• Step 4: Hold the position for 5 seconds, then lower your knee back to the starting position.

• Step 5: Complete 20 repetitions on each side.

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• Looking for more low-impact exercises? Consider taking your workouts to the pool with aqua jogging.

6. Bridges

Bridges are a great way to strengthen your glutes. Increased strength in this area can help with recovery from many knee injuries.

• Step 1: Lie on your back with your knees bent and feet flat on the floor.

• Step 2: Contract your abdominal muscles to push your lower back into the floor, keeping your spine flat.

• Step 3: Push through your feet and lift your hips toward the ceiling. Don’t arch your back.

• Step 4: Squeeze your glutes at the top of the bridge to keep your hips lifted. Hold for 5 seconds. 

• Step 5: Slowly lower your hips back to the starting position. 

• Step 6: Complete 20 repetitions.

7. Half squats

Half squats target several leg muscles, including the glutes, quadriceps, and hamstrings. This exercise builds strength while avoiding deep knee bending, which can irritate a sprained MCL at the beginning of recovery.

• Step 1: Stand with your feet hip-width apart and toes pointed forward.

• Step 2: Squeeze your abdominals to engage your core. Then, push your hips back as if sitting in a chair. Your knees will bend slightly.

• Step 3: Slowly lower your hips until your knees bend at a 45-degree angle.

• Step 4: Push through your hips and legs to return to standing.

• Step 5: Complete 20 repetitions.

8. Single-leg balance

A sprained MCL can make your knee less stable, which may affect your balance. Practicing this single-leg balance exercise can strengthen the surrounding hip and leg muscles that stabilize your knee.

• Step 1: Stand tall with your back straight. You may want to hold onto a sturdy chair, counter, or railing for support.

• Step 2: Shift your weight onto your injured leg as you lift your uninjured leg. Keep your hands close to your support in case you lose your balance.

• Step 3: Maintain your balance standing on one leg for 10-15 seconds. As it gets easier, work up to 30-60 seconds.

• Step 4: Repeat 3-5 times.

Are there any exercises you should avoid with an MCL sprain?

After an MCL injury, certain activities can put more stress on your knee. These include high-impact exercises and movements that involve changing direction. It's best to avoid these activities at the beginning of recovery to allow your MCL sprain to heal. Examples of activities to avoid include:

• Running or jumping

• Playing sports

• Turning, twisting, cutting, and pivoting

• Lifting heavy weights

You may also need to take a break from exercises that require side-to-side knee stability until your MCL heals. This includes exercises like deep squats, lunges, and step-ups. These activities put pressure on your knee in a bent position.

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Written by:

Kristen Gasnick, PT, DPT

Kristen Gasnick, PT, DPT, practices outpatient rehabilitation focusing on orthopedic injuries and post-operative recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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