Quick Guide to MCL Sprains – ACL Strong

Do you have pain on the inside of the knee after receiving a direct hit on the side of your leg? Does your knee feel unstable or loose when you step or turn sideways?

If you have pain in the “medial” or inner side of your knee, an injury to the Medial Collateral Ligament, also known as the MCL, may be the reason for this.

The MCL is a stabilizing ligament in the knee that can be acutely injured by an awkward fall or sudden contact with another person or object. It can also become injured gradually through repetitive stress.

If you have medial knee pain and have not fallen or hit the knee, you may be making a crucial mistake in your daily activities that is putting stress on the MCL.

Read this quick guide to the MCL sprain to find out what it is, what you can do about it, and how to prevent it.

What is the medial collateral ligament (MCL)?

The MCL consists of connective tissue that connects the femur to the tibia at the medial portion of the knee joint. The femur is the bone in the thigh and the tibia is the weight-bearing bone of your lower leg, also called the tibia.

The MCL stabilizes the knee during everyday movements, such as walking, running, and going up and down stairs. The MCL also provides important structural support for your knee during athletic movements such as cutting, twisting, jumping and landing. Like the anterior cruciate ligament, or ACL, the MCL provides support and stability to the overall structure of the knee. Unlike ACL, MCL often heals on its own without the need for surgery.

What can cause an MCL sprain?

Sprains occur to ligaments when they are stretched beyond what they are capable of. The result can range from micro-tears of the fibers to a full-thickness tear of the ligament.

• A grade 1 sprain involves an overloaded ligament with micro-tearing of some fibers.
• A grade 2 sprain involves a partial tear of the ligament, while the ligament is still largely intact.
• A grade 3 sprain involves a more extensive or complete tear (rupture) of the ligament.

Think of a sprain as a spectrum of severity, and therefore some recovery time will be required and treatment may vary. No two sprains are exactly the same.

Acute or sudden MCL sprains usually happen during a slip and fall, a twist of the knee, or from a direct blow to the knee (usually from the outside of the knee), such as a tackle in football or soccer. Pain, swelling, loss of range of motion, and/or difficulty walking may follow the injury.

Another way to aggravate MCL is through poor mechanics during daily activities. A mistake that many people make without realizing it is allowing their knee to drop into valgus, a medial direction, during normal movements such as getting in or out of the car, walking up or down stairs, and running. This extra stress on the inside of the knee can cause the MCL to break down over time, be more vulnerable to injury and likely become more painful. This type of injury can start as pain or tenderness along the medial knee, and over time can progress to degenerative joint disease or osteoarthritis if left unchecked. Watch this video to see how daily activities can contribute to knee problems.

What is the best treatment for MCL sprains?

MCL sprains are normally treated non-operatively, meaning they usually do not require surgery. In some cases, surgery is only recommended if there is other knee damage as a result of the injury.

An avulsion fracture occurs when trauma to the knee causes the ligament to disrupt a piece of bone at the bony attachment, causing a piece of bone to pull away with the ligament. Still, some MCL sprains with associated avulsion fractures are treated nonoperatively because the area receives good blood flow and the body can heal these structures on its own.

With rehabilitation exercises that focus on range of motion, balance, stability and strengthening of the leg, the MCL will normally heal after a short period of immobilization to the knee.

Immobilization is an important first step in the non-operative treatment of an MCL sprain. Medical professionals often recommend treating the injury by keeping the knee straight (in a brace) and walking with crutches. This strategy allows the area to heal without stretching or straining the sprained fibers.

Once the knee immobilizer is removed, physical therapy is recommended to begin moving the knee and promote circulation so that the tissue continues to heal. Deep knee bending is usually avoided, but walking and other gentle activities are recommended to increase blood flow to the area, which can help speed the healing process. Physiotherapy and progressive increases in activity are crucial to returning to normal life and preventing a similar injury.

By strengthening the muscles around the entire leg, hip and torso and improving the body’s ability to withstand forces in multiple directions, you can bulletproof the knee for a safe return to lifelong sports and activities.

What Exercises Should You Do to Recover from (or Prevent) an MCL Sprain?

Exercises after an MCL sprain should include strengthening the leg muscles and working on balance and stability of the knee. A lot of stability at the knee actually comes from the hips and core, so targeting the hips and core is essential.

Strengthening the hip musculature allows force to be absorbed into the legs more efficiently, which can help protect the knee from injury during athletic maneuvers. Strengthening the muscles of the lower and upper legs also allows the body to better withstand the forces of athletic movements. By incorporating an ACL Strong course into your routine, you can reduce your risk of not only an MCL sprain, but also other knee, hip, or ankle injuries.

Whether you’re recovering from an MCL injury, trying to prevent another one, or want to be the best athlete you can be without knee problems, the ACL Strong courses can help you focus on your knee health from the comfort of your own home. , without you having to figure anything out yourself. The process was designed by physiotherapists and is educational and useful, so you can do that too transform from not knowing where your weaknesses are, to becoming stronger and more balanced in the right places, so you’ll be more resilient in the long run.

The goal of ACL Strong is to help you reduce pain, prevent knee injuries, perform better and get you on your way to doing what you love for as long as possible. The courses are intended for anyone who wants to protect their lifestyle and have the freedom to do what they want without being limited by pain, injury or aging.

Not convinced yet? Read our testimonials or frequently asked questions to see how ACL Strong can help you. Once you’ve made the decision to get exactly the exercises you need and expert support, don’t wait any longer because in just 6 weeks you can experience a transformation like never before and protect your lifestyle in the long term.