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Step 1
Utilize the elliptical machine thoroughly! There is no better place to begin fitness rehab than with twenty-five to thirty minute cardio sessions on an elliptical. This will allow you to mobilize the joint without having to place any type of serious force on the knee while moving.
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Step 2
Don't be afraid to squat! Squatting exercises are definitely more efficient at strengthening quadriceps and hamstring muscles; these muscles support and stabilize the knee. Heavy weight should be avoided at first; however, light weight with high repetitions is the best way to begin.
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Step 3
Deadlifting is a great way to strengthen legs with a sprained MCL. Use light weight coupled with high repetitions and even multiple sets. This exercise uses the quadriceps and hamstrings.
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Step 4
Lie supine on the ground and perform leg lifts. Most people assume leg lifts are simply for the abdominal muscles. Though the abdominal muscles are pulling, quadriceps and hip flexors provide stability, and so does the knee, as long as the force of the torque at the joint is being pulled downward and not side to side.
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Step 5
In an Olympic size swimming pool, run from one end to the other. It doesn't matter how deep or shallow the water is as long as your lower body is completely submerged. Progressive movement is key in the beginning stages of rehabilitation. The resistance water gives while performing an end-to-end run works wonderfully for retraining muscles surrounding the injured MCL.
