Drink at least 16 oz. of water several hours before your workout. Remember to drink water while you workout as well.
Stand in front of a wall, with your feet shoulder-width apart. Press your palms against the wall at shoulder level, keeping your stomach muscles engaged. Lift one leg sideways until it is above hip level, then swing it back down so it crosses in front of the other leg. Continue swinging for 10 to 15 repetitions, then repeat with the other leg. Do two to three sets for each leg.
Stand in front of a wall, pressing the palm of your right hand against it for support. Lift your right foot by bending your knee, until the right heel touches the left butt cheek. Use your left hand to grip your ankle and hold the foot in place for 30 to 60 seconds. Repeat with the left foot. Keep in mind that this exercise (and other passive stretches) should never be performed before exercise since they relax the muscles and ligaments, possibly leaving them more prone to injury during exercise. These should only be performed during a cool down.
During exercise, the MCL sustains mini tears. These mini tears will heal on their own, making the MCL stronger as a result during rest time. But if no rest time is given, the micro tears will not heal and the MCL becomes much more prone to injury.
When doing activities that involve running, it is recommend that you wear loose shorts that cut off above the knee. Longer, tighter shorts can restrict knee movement, putting more stress on the knee joints.
Worn-out shoes are ineffective at reducing impact to the knees, stressing the MCL and making it weak. Running shoes should be replaced every 300 to 500 miles (480 to 800 km). People with flat feet should also ensure that their shoes provide enough sole support. Having flat feet puts extra strain on the MCL, making it more prone to injury. Adequate sole support alleviates this strain — an orthotic may need to be added to get the desired support.
Stand up straight with your shoulders back and your stomach muscles engaged. Slowly lift one foot off the floor and try to hold this position for 30 seconds. If you start to wobble or lose your posture, try closing your eyes. This will help you to focus on your balance and leg coordination. After 30 seconds, switch to the opposite foot and repeat the exercise. Repeat the exercise three times on each foot.
To perform a lunge, stand with your feet slightly wider than shoulder-width apart. Keep your back straight, your tummy tucked in and your eyes looking straight ahead. Take a big step forward with your right foot, bending the knee until your thigh is parallel with the floor. The knee should not extend past the tips of your toes. Bend the back knee until it is almost (but not quite) touching the floor. Hold this position for 10 seconds, then return to the starting position and repeat with the other leg.
Lie face down on an exercise mat, with your legs stretched out behind you. Place an ankle weight or resistance band around your ankle, then slowly lift up your right foot until your heel touches your behind. Slowly lower your right foot back to the floor. Remember to keep your hips pressed into the mat at all times — if you raise them, you risk straining your knee instead of strengthening it. Repeat the exercise for three sets of 10 to 20 repetitions, then do the same with the opposite leg.
Stand up straight and place a thick pillow between your knees. Thicker pillows work better since using a thin pillow will significantly increase the difficulty level of the exercise. You could even use a medicine ball instead, if you prefer. Stand with your feet about hip-distance apart, keeping your back straight, your tummy tucked in and your eyes looking straight ahead. Bend your knees as if you are about to sit in an invisible chair, sticking your butt out behind you. You don’t need to do a full squat (with your thighs are parallel to the floor). You can just do a half-squat to reap MCL-strengthening benefits. Slowly return to the starting position, then repeat the exercise for three sets of 10 reps. Allow one minute of rest time between each set — rest time is necessary for optimum muscle strengthening and growth.
Stand with your feet shoulder-width apart. Make sure that you have something to grab onto for balance like an exercise bar or the back of a chair. Lift both heels off the ground, rising up onto the balls of your feet as high as you can go. Then slowly lower your heels, flattening your feet back onto the ground. Repeat this exercise for three sets of 15 to 20 repetitions.
Place your feet wider than your hips. Turn your toes out at a 45 degree angle — this is very important in order to make the exercise as effective as possible. Keep your back straight, your shoulders back and your stomach muscles engaged. This will help you to maintain good posture as you complete the exercise. Lower yourself by bending your knees and pushing your butt backwards, as if you were using it to close a door behind you. Slide your hands down along your thighs as you descend. When your hands reach your kneecaps, stop and slowly return to the starting position. Repeat for three sets of 10 repetitions, resting for one full minute between each set.
Lie down on an exercise mat on your back, extending your legs fully. If your knees need some extra support, place a rolled up towel or piece of foam underneath them. Contract (or squeeze) the muscles in your quads and hold for ten seconds before relaxing. Do 10 to 20 contractions, relaxing for thee seconds between each.
Stand with your feet shoulder-width apart, holding onto the back of a chair for balance. Place an ankle weight or resistance band around your right ankle. Slowly lift your right foot off the floor and extend it out to the side, as high as your leg will go. Return to the starting position and repeat for three sets of 10 to 20 repetitions, before repeating on the other leg.
Sit into the machine, lying back against the seat (which should recline at a 30 degree angle). Place your feet on the vertical plane in front of you. Adjust the weight according to your strength level, then use your feet to push the weight away from your body by extending your legs. Don’t lock your knees when you extend your legs. Try to keep them slightly bent. Slowly return to the starting position, then repeat the exercise for two or three sets of 10 to 20 repetitions. Rest for a full minute between each set.
Place the loop band around your ankles and stand with your feet hip-width apart, toes pointing forwards. Keep your back straight and your knees slightly bent. Take five sideways steps towards the right, using your hips and maintaining your stance as much as possible. Now take five sideways steps towards the left. This is one full set. Do three sets of this exercise, resting for one full minute between each set.
You need to land lightly while doing plyometrics so that you catch your weight on the balls of your feet. Roll back to your heel, knees slightly bent and hips straight.
Repeat this with the cone to your right, hopping to the right. Now, jump forward over the cone. Practice jumping backwards over the cone too. Do not snap your knee back to straighten it. Keep your knees stable.
Switch feet and practice hopping over the cone with the other leg.
Use your right leg to lunge forward, keeping your knee directly over your ankle. Push with your right foot so your left leg moves into the lunge position.
Start at a cone and sprint forward to a second cone, a short distance away. Run backwards to the third cone and forward to the fourth. Practice going forward and backwards from cone to cone.
Run to a cone placed to your left. You will want to pivot off the left foot as you run to the next cone. Pivot off your right foot to the next cone. Maintain proper form and don’t allow your knees to bend inward. Always keep your knees slightly bent so they are directly over the ankle joint.
You will want to begin along the sidelines. When you run, push your knees high up toward your chest. As your legs come down, land on the balls of your feet. Your hip needs to be straight and knees slightly bent.
