Easy Strengthening Exercises For Inner Knee Pain (MCL)

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You knee might hurt, but do you know where the pain comes from? Most of the times when you suffer from bad knee the causes may vary, and the pain may come from the inside of the knee.

Inner knee pain can be the result of an injury caused by spots, such as running, or it can be caused by trauma, such as fallen in your knees.

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This condition is known as MCL (medial collateral ligament) and you can get rid of the pain by doing some corrective exercises to strengthen the muscles that support the knee.

Keep in mind: you can perform these exercises only if the pain is minor. In case your knee is extremely painful, you should see a doctor first.

1. Quadriceps Isometric Hold

Image Credits: Quadriceps Isometric Hold

  • Your quadriceps, or quads, are the large muscles on the front of your thighs that run down to your knees.
  • To do an isometric hold, sit on the floor with your legs extended out straight and your hands at your sides.
  • Squeeze your quads forcefully and hold for five to 10 seconds.
  • Slowly release the contraction and repeat.

2. Hamstring Isometric Hold

Image Credits: Hamstring Isometric Hold

  • The hamstrings oppose the quadriceps on the back of your upper thighs.
  • They produce knee flexion, which takes place when you bend your knee backward and move your heel toward your butt.
  • To do an isometric hold, sit in a chair and extend your leg out straight with your heel is on the floor.
  • Slightly bend your knee and apply force with your heel.
  • Once you feel a strong contraction in your hamstrings, hold for five to 10 seconds.
  • Slowly release and repeat for a set of reps, and switch sides.

3. Chair Pose

Image Credits: Chair Pose

  • A chair pose is a yoga exercise similar to a deep knee bend, but you do not move repetitively.
  • To begin, stand with your feet about hip-width apart, and extend your arms above your head with your palms facing each other.
  • Keeping your back straight and abs tight, lower yourself by bending your knees.
  • If you are able, stop when your thighs are parallel the floor.
  • Otherwise, stop when you start to feel discomfort in your knee.
  • Hold this position for 30 to 45 seconds, and slowly stand back up.

4. Resistance Band Knee Flexion

Image Credits: Resistance Band Knee Flexion

  • A lying knee flexion exercise targets your hamstrings from a facedown position on the floor.
  • Before you lie down, fasten one end of a resistance band around a sofa leg and the other end around your right foot.
  • Lie facedown on the floor.
  • Keeping your thigh still, bend your knee and move your heel upward as far as possible.
  • Hold for a second, slowly lower the band, and repeat.
  • Once you’ve completed a set, switch sides.

5. Seated Knee Extension

Image Credits: Seated Knee Extension

  • A seated knee extension works your quads with the aid of a resistance band.
  • Fasten one end of a band to a back leg of a chair and the other end around your right lower leg.
  • Sit on the chair and lift your foot slightly off the floor.
  • Steadily straighten your leg, stopping right before your knee locks.
  • Slowly lower your leg back down, keeping your foot off the floor.
  • Repeat for a set of reps, and switch sides.

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