MCL: Quick Exercises for Pain Relief and Prevention for Athletes

Introduction

If you are an athlete, your knees endure significant stress from running, jumping, and quick directional changes. MCL or the (Medial Collateral Ligament) pain, felt on the inner knee, can hinder your performance. In this blog, you will learn exercises to relieve and prevent MCL pain, focusing on stretching and strengthening the muscles around the knee, especially the adductors.

Understanding MCL Pain in Athletes

MCL pain often results from overuse, sudden movements, or trauma. The MCL stabilizes the knee, and when it’s injured or inflamed, it can affect your performance. Tight adductor muscles, which run along the inner thigh and attach near the MCL, can add strain and worsen knee pain. Now, let’s dive into targeted exercises to address muscle tightness and weakness for pain relief and prevention.

Exercise #1: Foam Rolling for Adductors

Foam rolling helps release tightness and discomfort in the adductor muscles, reducing strain on the MCL.

1. Position yourself parallel to a foam roller and place your inner thigh (adductor muscles) on top of the roller.
2. Slowly roll side to side, keeping your hip and knee at 90 degrees. When you find a tender spot, pause and gently extend your leg out, then bring it back in.
3. Repeat this rolling and extending motion for 10-15 times on each leg, ensuring you cover the entire length of the adductors.

Exercise #2: Adductor Rock Back

The adductor rock back stretch improves flexibility and reduces strain on the MCL by lengthening the adductor muscles.

1. Start with a pad under one knee for support. Extend the other leg out to the side with your toes pointing up. 
2. Slowly rock your hips back towards your heels, keeping your back straight and feeling the stretch along the inner thigh of the extended leg.
3. Hold the stretch for 10 seconds, then return to the starting position. Repeat this dynamic stretch 10 times on each side.

Exercise #3: Windshield Wiper Stretch

The windshield wiper stretch targets the hip flexors, hamstrings, and adductors, promoting overall flexibility and stability around the knee.

1. Stand with one knee and while holding a light kettlebell or weight behind your back.. Place one foot in front at a 45-degree angle and the other foot behind you, also at a 45-degree angle.
2. Pivot your back foot inward while lunging towards your front foot. Ensure your heels remain on the ground to maximize the stretch.
3. Hold the stretch for 10 seconds, then return to the starting position. Repeat 10 times on each side.

Exercise #4: Copenhagen Plank

Copenhagen planks are effective for strengthening the adductors, providing better support to the MCL and enhancing knee stability.

1. Do this against the wall. Lie on your side next to a low box or bench. Place your top leg on the box with your knee bent at 90 degrees. The bottom leg is also bent at 90 degrees. Lift your hips to form a straight line from your head to your knees.
2. Hold this position for 5-10 seconds, ensuring your hips are locked forward and your body is aligned. Lower your hips slowly and rest.
3. Perform 4-6 reps, holding each for 5-10 seconds. For an advanced variation, straighten the top leg and repeat the same lifting and holding motion.

Conclusion

Keep your knees healthy and pain-free with these exercises. They will relieve MCL pain and prevent future injuries by improving the flexibility and strength of the muscles around your knee. Incorporate them into your daily regimen and stay proactive and continue performing at your best!

Watch this video to learn more!

At Myokinetix, We understand that every athlete is different, which is why we take the time to get to know you and your specific challenges. Our goal is to keep you at the top of your game through expert recovery and preventive care. Our team of healthcare specialists will work with you one-on-one to create a personalized plan tailored to your unique needs. We ensure you can continue to perform at your best for years to come.

Book a call with us today and discover how we can help you achieve peak performance and maintain long-term knee and overall health!