MCL / LCL - Tear:
Anatomy, Risk Factors, and Prevention

The medial collateral ligament (MCL) and lateral collateral ligament (LCL) are two important ligaments in the knee joint. The MCL is located on the inner side of the knee joint and connects the femur (thigh bone) to the tibia (shin bone). The LCL is situated on the outer side of the knee joint and attaches the femur to the fibula (the smaller bone of the lower leg). In this article, we will discuss the anatomy, biomechanics, and function of the MCL/LCL, what happens when these ligaments are torn, risk factors for MCL/LCL tears, and prevention measures against MCL/LCL tears.

The MCL/LCL provides stability to the knee joint and prevents the knee from moving too far inward or outward. The MCL is a flat, strong band of tissue that connects the medial epicondyle of the femur to the tibia's medial condyle. The LCL, on the other hand, is a cord-like structure that extends from the lateral epicondyle of the femur to the head of the fibula.

In a partial tear, the ligament is stretched or partially torn, while in a complete tear, the ligament is completely severed. A complete tear can cause the knee joint to become unstable, and the person may not be able to put weight on the affected leg.

Risk Factors for Knee MCL/LCL-Tear

The medial collateral ligament (MCL) and lateral collateral ligament (LCL) are important ligaments in the knee joint that help stabilize the knee and prevent excessive side-to-side movement. However, they are susceptible to injury, particularly during high-impact sports and activities that involve sudden stops or changes in direction. Following, here are the top 5 risk factors for MCL/LCL tear and how each factor increases the risk.

1. Sports Participation

Participating in certain sports increases the risk of MCL/LCL tears. Sports such as football, soccer, basketball, and skiing involve sudden changes in direction, pivoting, or contact with other players, which can place excessive stress on the ligaments of the knee. Athletes engaged in these sports should be aware of the risks and take appropriate preventive measures, such as proper warm-up, technique training, and using protective equipment.

2. Muscle Weakness

Muscle weakness and imbalances around the knee joint can contribute to MCL/LCL tears. Weakness or inadequate activation of the muscles that support and stabilize the knee, such as the quadriceps, hamstrings, claves, and gluteal muscles, can place excessive stress on the ligaments. Strengthening exercises that target these muscle groups and address any imbalances can help improve knee stability and reduce the risk of ligament injuries.

3. Previous Knee Injuries

Individuals with a history of knee injuries, such as previous ligament tears or knee surgeries, are at an increased risk of MCL/LCL tears. Previous damage to the ligaments can weaken the knee's stability and increase vulnerability to subsequent injuries. Rehabilitation and proper post-injury management, including targeted strengthening and conditioning exercises for the quadriceps, hamstrings, glutes, calves, and core, are crucial to restore knee stability and minimize the risk of future ligament tears.

4. Knee Instability

Individuals with inherent knee instability or alignment issues are at a higher risk of MCL/LCL tears. Conditions such as hypermobility, ligament laxity, or genu valgum (knock-knees) can place abnormal stress on the ligaments, making them more susceptible to injury. Proper strengthening exercises to address muscle imbalances, wearing supportive braces if recommended, and working with a physical therapist to improve stability and alignment can help reduce the risk of MCL/LCL tears.

5. Poor Joint Mechanics

Poor biomechanics and improper movement patterns during physical activities increase the risk of MCL/LCL tears. Faulty mechanics, such as excessive valgus collapse (inward knee movement) or improper weight distribution during movements, can strain the ligaments and compromise knee stability. Work with me to improve technique, adopt proper body mechanics, and receive appropriate training can help minimize the risk of MCL/LCL tears.

6. Direct Trauma

Direct trauma to the knee, such as a forceful blow or impact, is a common cause of MCL/LCL tears. Contact sports and accidents, such as a fall or collision, can lead to sudden stretching or tearing of the ligaments. Precautions such as using protective gear, employing proper tackling or falling techniques, and maintaining a safe playing environment can help minimize the risk of direct trauma and subsequent ligament injuries.

Prevention Measures to Reduce Risk
for MCL/LCL-Tear

MCL and LCL tears are common knee injuries that can happen to athletes and non-athletes alike. These ligaments, known as the medial collateral ligament (MCL) and lateral collateral ligament (LCL), respectively, are responsible for stabilizing the knee joint. When they are torn or damaged, it can cause pain, swelling, and limited mobility. Fortunately, there are several ways to prevent MCL and LCL tears from happening. Here are some of the best prevention measures you can take to avoid these types of injuries:

Strong Muscles

Strengthening exercises can help prevent MCL and LCL tears by improving the overall stability of the knee joint. Exercises that target the quadriceps, hamstrings, calves, and glutes can help support the knee and prevent excessive strain on the ligaments. Examples of strengthening exercises include squats, deadlifts, lateral leg raises, and calf raises.

Warm-up and Stretching

One of the best ways to prevent MCL and LCL tears is to warm up properly before engaging in any physical activity. This can include light jogging, cycling, or other low-intensity exercises to increase blood flow to the muscles and ligaments. After warming up, stretching can help prepare the body for more intense activity by improving muscle flexibility and joint range of motion.

Avoid Overtraining

Overtraining can also increase the risk of MCL and LCL tears. It's important to gradually increase the intensity and duration of physical activity to prevent putting too much strain on the knee joint. Taking regular breaks and allowing time for rest and recovery can also help prevent injury.

Proper Technique

Using proper technique when engaging in physical activity can help prevent MCL and LCL tears. For example, when performing exercises that involve jumping, it's important to land with the knees bent and avoid knocking them. Similarly, when engaging in sports such as soccer or basketball, proper running technique can help reduce the risk of knee injury.

Proper Footwear

Wearing proper footwear can also help prevent MCL and LCL tears. Shoes that provide good support and cushioning can help absorb shock and reduce the amount of stress on the ligaments during physical activity. If you have flat feet or other foot conditions, it may be necessary to wear orthotic inserts to provide additional support.

Prevention Exercises for Lumbar Strain

MCL/LCL tears are common knee injuries that can cause significant pain and limitations in daily activities. Understanding the anatomy, biomechanics, and function of the MCL/LCL can help individuals to better understand the causes of the injury and the risk factors associated with it. While some MCL/LCL tears may require surgical intervention, many can be managed with non-surgical treatments such as rest, physical therapy, and anti-inflammatory medications. Taking preventive measures such as strengthening exercises, proper footwear, and protective gear can help to reduce the risk of MCL/LCL tears and allow individuals to safely engage in physical activities. The good news is that there are exercises you can do to prevent MCL/LCL tears. Here are 5 exercises to prevent MCL/LCL tears.

If you feel discomfort or pain consult a medical professional and do NOT exercise!

1. Hip Abduction

Side-lying leg lifts are an effective exercise for strengthening the muscles around the knee joint, including the MCL and LCL. To perform this exercise, lie on your side with the bottom leg slightly bent and the top leg extended straight. Engage your core muscles and lift the top leg upward while keeping it straight. Hold for a few seconds and then slowly lower it back down. Repeat the exercise for a prescribed number of repetitions. Side-lying leg lifts help strengthen the hip abductor muscles, which play a vital role in stabilizing the knee joint. By strengthening these muscles, the exercise helps prevent excessive stress and strain on the MCL and LCL, reducing the risk of tear.

2. Lunges

Single-leg squats are a functional exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. To perform this exercise, stand on one leg with the other leg extended slightly forward. Slowly lower your body by bending the standing leg at the knee and hip, as if sitting back into a chair. Keep your knee aligned with your toes and your core engaged. Go as low as you can while maintaining proper form, and then push through the heel to return to the starting position. Single-leg squats improve balance, stability, and strength in the knee joint, helping to support the MCL and LCL and reduce the risk of tear.

3. Clamshells

Clamshells are a great exercise for targeting the muscles of the hip and thigh, including the glutes and hip abductors. To perform this exercise, lie on your side with your knees bent and stacked on top of each other. Keep your feet together and open your knees like a clamshell, while keeping your feet touching. Pause for a moment and then return to the starting position. Repeat for the desired number of repetitions and then switch sides. Clamshells strengthen the hip abductor muscles, which contribute to knee stability. By strengthening these muscles, the exercise helps to support the MCL and LCL, reducing the risk of tear.

4. Terminal Knee Extension

Terminal knee extensions target the quadriceps muscles and help improve knee stability. To perform this exercise, sit on a chair or bench with your back supported. Place a rolled-up towel or small ball behind your knee. Extend your leg fully at the knee joint, pushing the back of your knee into the towel or ball. Hold the position for a few seconds and then release. Repeat for the desired number of repetitions. Terminal knee extensions help strengthen the quadriceps muscles, which are important for knee stability and the prevention of MCL and LCL tears.

5. Step-ups

Step-ups are a functional exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. To perform this exercise, stand in front of a step or platform. Step up onto the platform with one leg, ensuring that your knee stays aligned with your toes. Push through your heel to lift your body up onto the step, and then step back down with control. Repeat the exercise for the desired number of repetitions and then switch legs. Step-ups improve leg strength, stability, and balance, which helps support the knee joint and reduce the risk of MCL and LCL tears.