Medial Collateral Knee Ligament Sprain Phase II Rehabilitation

These exercises are more advanced than phase I exercises. Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Strengthening exercises

These exercises build strength and endurance in your knee. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise A: Straight leg raises (quadriceps)

1. Lie on your back with your left / right leg extended and your other knee bent.
2. Tense the muscles in the front of your left / right thigh. You should see your kneecap slide up or see increased dimpling just above the knee.
3. Keep your muscles tight as you raise your leg 4–6 inches (10–15 cm) off the floor.
4. Hold this position for __________ seconds.
5. Keeping the muscles tense as you lower your leg.
6. Relax the muscles slowly and completely.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise B: Hamstring curls

If told by your health care provider, do this exercise while wearing ankle weights. Begin with __________ weights. Then increase the weight by 1 lb (0.5 kg) increments. Do not wear ankle weights that are more than __________.

1. Lie on your abdomen with your legs straight.
2. Keeping your hips flat, bend your left / right knee as far as you comfortably can.
3. Hold this position for __________ seconds.
4. Slowly lower your leg to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise C: Wall slides (quadriceps)

1. Lean your back against a smooth wall or door, and walk your feet out 18–24 inches (46–61 cm) from it.
2. Place your feet hip-width apart.
3. Slowly slide down the wall or door until your knees bend __________ degrees. Your knees should be over your ankles. Do not let your knees fall inward.
4. Hold for __________ seconds.
5. Stand up to rest for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise D: Straight leg raises (hip abductors)

1. Lie on your side with your left / right leg in the top position. Lie so your head, shoulder, knee, and hip line up. You may bend your lower knee to help you keep your balance.
2. Roll your hips slightly forward so your hips are stacked directly over each other and your left / right knee is facing forward.
3. Leading with your heel, lift your top leg 4–6 inches (10–15 cm). You should feel the muscles in your outer hip lifting.
   1. Do not let your foot drift forward.
   1. Do not let your knee roll toward the ceiling.
4. Hold this position for __________ seconds.
5. Slowly return to the starting position.
6. Let your muscles relax completely.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise E: Clamshell (hip abductors and external rotators)

1. Lie on your left / right side with your knees bent to about 60 degrees.
2. Put your legs on top of each other and your feet together. You can put a pillow between your knees for comfort.
3. Keeping your feet together, lift your top knee up and back. Do not let your body roll backward.
4. Hold for ________seconds.
5. Return to the starting position.

Repeat __________ times. Do both sides if told by your health care provider. Complete this exercise __________ times a day.

Exercise F: Bridge (hip extensors)

1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor.
2. Tighten your abdominal and buttocks muscles and lift your bottom off the floor until your trunk is level with your thighs.
   1. Do not arch your back.
   1. You should feel the muscles working in your buttocks and the back of your thighs.
3. Hold this position for __________ seconds.
4. Slowly lower your hips to the starting position.
5. Let your muscles relax completely between repetitions.
6. If this exercise is too easy, try lifting one leg 2–4 inches (5–10 cm) off the floor while your bottom is up off the floor.

Repeat __________ times. Complete this exercise __________ times a day.