8 knee exercises for an MCL sprain

If you feel ‌sharp pain or a sudden sense of instability on the inside of your knee — maybe after a quick pivot, an awkward slip, or even stepping off a curb — you may have an MCL (medial collateral ligament) sprain. Ligament sprains make up about 40% of all knee injuries, and unlike some knee issues that develop gradually, MCL injuries often happen in an instant. This may sound alarming, but MCL injuries are common and very treatable.

Rehabilitation is key to helping you move confidently again, especially since an MCL sprain can make walking or everyday activities feel difficult, or leave you feeling unsteady on your feet. Most MCL injuries respond very well to simple or at-home treatments, with targeted exercises playing a central role in reducing pain and restoring knee stability.

Read on for eight MCL rehab exercises recommended by Hinge Health physical therapists that strengthen and stretch the muscles around your knee, support healing, and will help get you back to the activities you love.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

What is an MCL sprain?

An MCL sprain occurs when the band of soft tissue on the inside of your knee that connects your thigh bone (femur) to your shin bone (tibia) is stretched or partially torn. 

This often happens when there’s an impact to the outside of the knee — such as during a football tackle or a fall while skiing‌ — ‌or during sports that involve sudden stops, quick changes in direction, or twisting motions, such as tennis, basketball, or pickleball. Everyday movements, such as twisting with your foot firmly planted or jumping to catch something, can also cause an MCL sprain. These injuries sometimes occur along with others, including meniscus or ACL injuries.

MCL sprains are categorized into three grades, based on severity, explains Kim Anderson, PT, DPT, a physical therapist at Hinge Health.

• Grade 1: The MCL is overstretched but not torn. Your knee still feels stable and you can do most daily activities, but you may notice some pain and swelling.

• Grade 2: The ligament is partially torn, which can make your knee feel loose and less stable. Everyday activities like walking, going up and down stairs, or changing direction may be difficult, or you might feel like your knee will give out.

• Grade 3: This is a complete tear or rupture of the MCL that often leads to significant instability and difficulty walking or bearing weight on your leg.

An MRI and a physical examination can help determine how serious your MCL sprain is. “Depending on how severe the sprain is, your doctor may recommend immobilization and a brace,” says Dr. Anderson. But most grade 1 and grade 2 sprains heal with simple at-home treatments, such as targeted strengthening exercises. More severe grade 3 sprains often require surgery. 

8 MCL rehab exercises

If your knee is swollen, tender, or feeling unstable from an MCL sprain, it can feel counterintuitive to exercise. You may think rest or avoiding activity is needed to help your body heal. At Hinge Health, physical therapists say that movement is medicine. You may need to make adjustments in your usual activities if they’re causing a lot of pain and discomfort, but skipping movement altogether until you feel better is not recommended. 

In fact, performing exercises that strengthen and stretch the various muscle groups that support your ‌knee, such as the quadriceps (front of thigh muscles), glutes (butt muscles), and hamstrings (back of leg muscles) is essential for MCL recovery. The following physical therapist-recommended moves help keep all of these key areas strong and restore knee mobility.

“After an acute knee injury like an MCL sprain, your quads can have a hard time engaging, and your knee may not straighten fully,” says Dr. Anderson. It’s normal for your quad muscles to feel weaker and appear less firm than usual, especially if you’re avoiding putting weight on your injured leg. A quad set is a gentle way to activate your quads and improve your knee extension as you heal.

How to do it:

• Sit on a couch or bed. Straighten the leg of your injured knee with your other knee bent and your foot on a flat surface.

• Squeeze your thigh muscles on the straight leg as you press the back of your knee into the couch or bed. 

• Your heel may lift slightly off the surface as you hold this position for 3-5 seconds. 

• Relax your thigh muscles. 

• Switch legs and repeat.

• PT tip: “Placing a rolled towel behind your knee can help you engage the right muscle,” Dr. Anderson says. “Simply press the back of your knee down into the towel and hold for 3-5 seconds.”

Like the quad set, this exercise helps you engage and strengthen your quads after an MCL sprain. “This movement can help you build strength and restore stability in your entire leg,” Dr. Anderson says. 

How to do it: 

• On a yoga mat, lie comfortably on your back with your injured leg resting straight on the floor. 

• Bend the knee of your non-injured leg so that your foot rests on the floor. 

• Raise your straight leg toward the ceiling. Focus on keeping your leg straight as you hold your leg high. 

• Then relax your leg back to the floor. 

• Switch legs and repeat. 

Get more information on how to do the straight leg raise here.

After an MCL sprain, it’s common for your knee to feel stiff or have trouble bending. Heel slides are a gentle exercise that can help gradually improve your knee’s range of motion over time. “There’s no need to push or force the movement — consistency and repetition will help you make progress,” Dr. Anderson says. 

How to do it:

• Start by sitting with your legs straight out in front of you on a couch, bed, or floor. 

• Then loop a towel around the bottom of the foot of your injured leg. 

• Now use that towel to take some of the weight off your foot as you slide your foot toward your hips, allowing your knee to bend. 

• Bend your knee as far as you are able, then slide your foot back to the starting position. 

• Repeat on the other side.

This move gently activates and strengthens your hamstrings, which help support your knee — especially after an injury. “This exercise can also help improve your knee’s ability to bend and move more comfortably,” Dr. Anderson says.

How to do it: 

• Place an object between your feet and the floor that will slide easily. You may use a folded towel on a hard floor, a paper plate, or a folder on a carpet floor. 

• Start on your back with your knees bent and your feet flat on the floor.

• Tighten your butt muscles and push through your feet to raise your hips.

• Slide your feet away from your hips by straightening your knees. 

• Focus on keeping your hips extended as you slide out. 

• Pull your feet back toward your hip.

Standing on one leg isn’t just about balance — it also builds strength and stability in your injured leg, which is especially important after an MCL sprain. “You might need to gently rest your hand on a countertop or desk at first to help steady yourself, but try to challenge yourself over time by letting go,” says Dr. Anderson. 

How to do it:

• Begin standing with your feet a comfortable distance apart.

• Shift your weight onto the foot of the leg with the MCL sprain as you lift your other foot off the floor, bringing your heel toward your butt. 

• Grasp your raised foot or ankle with your hand as you reach the opposite arm out in front of you to help you balance.

• Hold here, focusing your eyes on a spot on the floor a few feet in front you to promote stability.

• Return to the starting position.

• Repeat on the opposite side.

• PT tip: “Focusing your eyes on a still object in front of you can help you stay steady,” Dr. Anderson says.

Get more information on how to do the single leg stance here.

This stretch helps improve your ability to straighten your knee and eases tension in the hamstring muscles. “Try to relax your knee joint during this stretch and focus on feeling a gentle pull along the back of your leg,” Dr. Anderson says.

How to do it:

• Sit at the edge of a chair and straighten your injured leg out in front of you while resting your heel on the floor. 

• Hinge at your hips to lean your chest toward the floor and hold. Return to the starting position. 

• Switch legs and repeat. 

Get more information on how to do the seated hamstring stretch here.

This exercise helps strengthen your hip muscles and adds some side-to-side movement into your rehab routine. “As you do the Frankenstein walk, focus on keeping your hips and feet facing forward and make sure your knees stay in line with the middle of your foot instead of caving inward,” Dr. Anderson says. 

How to do it: 

• Stand with a looped resistance band placed above your knees and feet hip-width apart.

• Keeping your legs straight and your body upright, step one foot directly out to your side stretching the band.

• Slowly step your foot back before repeating with your other leg.

This dynamic exercise helps strengthen your quads, hamstrings, and glutes. It’s also a great way to build single-leg strength and balance. “As you do the lateral step down, make sure your knee stays in line with the middle of your foot, rather than caving inward,” says Dr. Anderson. 

How to do it:

• Start by standing with one foot on a step and the other foot floating off the edge. 

• Your hips should be level from side to side throughout the exercise.

• Now, bend through your leg on the step to slowly lower your floating foot toward the floor. 

• The heel will come to rest lightly on the floor as you hold this position.

• Push through your leg on the step to raise your floating foot back to the starting position.

• Repeat on the other side.

• PT tip: “If you notice any knee discomfort, try hinging at your hips more and focus on using your glute muscles for support,” Dr. Anderson says. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to prevent reinjuring your MCL 

It’s normal to feel nervous returning back to your usual level of activity after an MCL sprain, but returning to exercise with the right approaches can help you keep your knee ligaments healthy. For example, warming up before activity and sticking to a lower-body strength training routine are two of the most effective ways to protect your knee. These prevention strategies include:

• Do a proper warm-up before working out. Warming up prepares your body for exercise by increasing blood flow, engaging your muscles, and promoting flexibility in your joints and muscles. “Taking a few minutes to warm up before activity can help reduce the risk of injury and get your body ready for movement,” Dr. Anderson says.

• Stay consistent with a strength training routine. Building and maintaining strength in your hips, knees, quads, and ankles is important for knee stability. Strong muscles help support your joints, absorb impact, and decrease the stress placed on your MCL and all your other ligaments during physical activity. “Aim to regularly include lower-body strengthening exercises, such as the ones above, as part of your routine,” Dr. Anderson says.

• Ease into high-intensity activities. When you’re starting a new sport or returning to high-intensity exercise, ramp up your activity level gradually. “This gives your body time to adapt, recover, and build resilience — helping to protect your knee from being overloaded,” Dr. Anderson says. 

• Consider wearing a knee brace during more intense activities. “If you’ve had knee instability or a past MCL injury, wearing a brace during high-intensity or contact sports can provide extra support and lower your risk of reinjury,” says Dr. Anderson. No need to wear the brace during daily tasks like cleaning or walking the dog though, those are great opportunities to let your MCL continue to strengthen without additional support. Talk to your healthcare provider about whether a brace is a good option for you and which type would be best.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Naqvi, U., & Sherman, A. l. (2020). Medial Collateral Ligament (MCL) Knee Injuries. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK431095/

2. Svantesson, J., Ramana Piussi, Weissglas, E., Svantesson, E., Horvath, A., Börjesson, E., Williams, A., Prill, R., Samuelsson, K., & Eric Hamrin Senorski. (2024). Shedding light on the non-operative treatment of the forgotten side of the knee: rehabilitation of medial collateral ligament injuries—a systematic review. BMJ Open Sport & Exercise Medicine, 10(2), e001750–e001750. doi:10.1136/bmjsem-2023-001750

3. Vosoughi, F., Rezaei Dogahe, R., Nuri, A., Ayati Firoozabadi, M., & Mortazavi, J. (2021). Medial Collateral Ligament Injury of the Knee: A Review on Current Concept and Management. The Archives of Bone and Joint Surgery, 9(3), 255–262. doi: 10.22038/abjs.2021.48458.2401