MCL sprain exercises: a home program for grade 1–2 sprains

Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial

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MCL sprain exercises: a home program for grade 1–2 sprains

Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.

Last checked: October 2026 · Protocol Archive Editorial · General information, not medical advice

The medial collateral ligament (MCL) runs down the inner side of the knee, joining the thigh bone to the shin bone. It is usually sprained when the knee is pushed inward while your weight is on the leg, such as slipping on ice or a tackle in sport.

Sprains are graded by severity. In a grade 1 sprain the ligament is stretched but stable; in a grade 2 sprain it is partly torn and the knee may feel loose. Typical symptoms are pain and tenderness on the inner knee, stiffness, swelling and some bruising.

Most MCL tears heal without surgery. Gentle, regular exercise helps keep the knee moving while the ligament heals, then rebuilds the strength and control you need to return to normal activity.

Get it checked first. Have a knee injury assessed by a clinician first, even if you can still walk on it, because MCL sprains can come with other knee damage that needs different care. A knee that feels very loose may be a more severe (grade 3) tear. If you have been given a brace with movement limits, follow those limits and your clinician’s plan.
On this page

  1. Stage 1: Protect and keep moving
  2. Stage 2: Restore full movement and strength
  3. Stage 3: Load and balance
  4. Videos
  5. What to expect
  6. When to get help
Weeks 0–2 (or while pain is high)

Stage 1: Protect and keep moving

Control pain and swelling, keep the knee moving within comfort, and keep the thigh muscle working.

  1. Ankle Pumps

    Keeps the lower leg moving while you are less active, which helps circulation and may lower the risk of a blood clot.

    Typical dose: Point the foot up and down 10 times, 3–4 times a day2

  2. Quad Sets (Quadriceps Setting)

    Keeps the quadriceps switched on without stressing the ligament.

    Typical dose: Tighten the thigh to press the knee down, hold 5–10 seconds, 7–10 reps, 3–4 times a day1,2,4

  3. Supported Leg Raise

    Tighten the thigh first so the knee stays straight, then lower slowly.

    Typical dose: Lift the straight leg a few inches, hold up to 10 seconds, 7–10 reps, 3–4 times a day1,2

  4. Heel Slides

    Go slightly further each time, within pain limits and any brace limits.

    Typical dose: Slide the heel toward you, hold 5 seconds at the point of discomfort, 10–15 reps, 3–4 times a day1,2

  • Keep moving but rest often. Walk as normally as comfort allows, with crutches if you have been given them.1,2
  • A cold pack wrapped in a towel for up to 15–20 minutes at a time, and raising the leg, can help with swelling.1,2
  • Do the exercises little and often. Some discomfort is acceptable, but ease off if you feel sharp, shooting pain.1
From about week 2 (as pain allows)

Stage 2: Restore full movement and strength

Get the knee fully straight and bending, and strengthen the thigh and hip muscles.

  1. Heel Prop for Knee Straightening

    Skip this if your clinician or brace limits full straightening for now.

    Typical dose: Rest the heel on a support and let the knee straighten, starting at 30 seconds and building to 3 minutes1

  2. Short Arc Quad

    Strengthens the thigh where it finishes straightening the knee.

    Typical dose: Straighten the knee over a rolled towel, hold 5–10 seconds, 10–15 reps, 3–4 times a day2,4

  3. Bridge Pose for Glute Activation

    Strengthens the glutes and hamstrings that help control the knee.

    Typical dose: 8–12 reps, once or twice a day, lifting slowly

  4. Clamshells for Glute Medius

    Lift the top knee only as far as you can without your pelvis rolling back.

    Typical dose: 8–12 reps on each side, once or twice a day

  • If you are in a brace, your clinician will tell you when and how to come out of it.1,2
Once you can bend and straighten the knee comfortably (and are out of any brace)

Stage 3: Load and balance

Build standing strength and balance to prepare for normal activity and sport.

  1. Wall Squats for Quadricep Strength

    Start with a shallow bend and do not let your knees drift inward, which stresses the inner knee. Mini squats are usually started once you no longer need a brace.

    Typical dose: Slide part way down the wall, hold 5 seconds, 8–12 reps, once or twice a day1,4

  2. Stand on One Foot Balance Exercise

    Rebuilds balance and confidence on the injured leg.

    Typical dose: Up to 30 seconds per hold, 3 holds; start with support and gently wean off it1

  • Before sports like soccer, rugby or skiing, you should be able to jog without a limp, change direction without pain, and jump and hop on the injured leg without pain or giving way.1

Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.

Make it a home program

Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.

Download PDF A4 size Large printEn español: PDF · A4

Watch the exercises

Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.

Play video
Ankle Pumps. Full steps, cues and safety notes: Ankle Pumps page.
Play video
Heel Prop for Knee Straightening. Full steps, cues and safety notes: Heel Prop for Knee Straightening page.

What to expect

These are what published guidance usually says. Your own recovery may be faster or slower.

Question What sources say
Grade 1 sprain Often heals within about 1–3 weeks.3
Grade 2 sprain Generally takes about 4–6 weeks to heal with treatment. Some NHS leaflets allow 6–12 weeks, and mild discomfort can last longer.1,2,3
Ready for normal activity You can fully bend and straighten the knee without pain, strength is close to the other leg, and there is no swelling or giving way.1
If you are not improving If you are still struggling after a few weeks, or have significant pain and stiffness, contact your clinician or a physical therapist.1,2

What to avoid or change for now

  • Twisting, pivoting or side-to-side sports until you meet the return-to-activity checks above.
  • Letting the knee cave inward during squats, step-ups or getting out of a car, and any position that pushes the knee inward.
  • Pushing into sharp, shooting pain on the inner knee.
  • Moving the knee beyond any limits set by your brace or clinician.
  • Driving until you can bend the knee comfortably and make an emergency stop safely.

When to get help

  • Your knee locks or feels blocked and you cannot fully straighten it. Get urgent care the same day.5,6
  • You cannot put any weight on the leg. Get urgent care the same day.5,6
  • A large amount of swelling appeared within 1–2 hours of the injury, or the knee has changed shape. Get urgent care the same day.5,6
  • The knee gives way and makes you fall.6
  • Numbness or pins and needles in the leg below the knee. Get urgent care the same day.6
  • Fever, or feeling hot and shivery, with redness or heat around the knee, which can mean infection. Get urgent care the same day.5
  • Throbbing or cramping pain and swelling in one calf or thigh, sometimes with red or darkened skin, can be a blood clot. Get medical help the same day, and call 911 if you also feel short of breath or have chest pain.4,7

For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.

Next steps

Related guides: ACL injury, Meniscus tear, Patellar tendinopathy (jumper’s knee), or see all conditions.

Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.

More exercises: browse the free exercise library, every one with a video.

Frequently asked questions

How long does a grade 1 or 2 MCL sprain take to heal?

Grade 1 sprains often heal in about 1–3 weeks and grade 2 sprains in about 4–6 weeks. Some people take longer, and mild discomfort can last after the ligament has healed.

Do I need a brace for an MCL sprain?

It depends on the grade and your clinician’s assessment. A brace may be used to limit side-to-side movement while the ligament heals, and your clinician will guide when to stop wearing it.

Can I walk on a sprained MCL?

Usually, yes. NHS advice is to walk as normally as comfort allows and gradually increase the weight through the leg, using crutches if you have been given them.

Does an MCL sprain need surgery?

Most MCL tears heal without surgery. Surgery is sometimes considered when other parts of the knee are also injured; talk to your clinician about your options.

When can I go back to sport?

Return depends on recovery, not a set number of weeks. You should be able to jog without a limp, change direction without pain, and jump and hop on the injured leg without pain or giving way.

Sources

  1. Sherwood Forest Hospitals NHS Foundation Trust: Medial collateral ligament (MCL) sprain
  2. University Hospitals Dorset NHS Foundation Trust: Medial collateral ligament (MCL) injury of the knee
  3. Cleveland Clinic: Medial collateral ligament (MCL) tear
  4. Royal Cornwall Hospitals NHS Trust: Suspected medial collateral ligament (MCL) injury
  5. NHS: Knee pain
  6. East Lancashire Hospitals NHS Trust: Traumatic knee injury
  7. NHS: DVT (deep vein thrombosis)

Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.

This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.

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