Knee

What It Is

The knee is the largest joint in the body (American Academy of Orthopaedic Surgeons, n.d.b). It is also one of the most complex. The knee ligaments connect the lower leg bones and the thighbone together. Knee ligament tears or sprains are a common type of sports injury. Collateral ligament injuries are more likely in high-contact sports, in sports with fast pivoting and cutting such as soccer, basketball and football, and in skiing (American Academy of Orthopaedic Surgeons, n.d.a; MedlinePlus, 2025).

The medial collateral ligament (MCL) runs along the inside of your knee and connects the bone in the lower part of the leg (tibia) to the thighbone (femur) (American Academy of Orthopaedic Surgeons, n.d.a). The MCL is the most commonly injured knee ligament (Svantesson et al., 2024). It can be hurt by a direct blow to the outside of the knee or by a sudden change in direction or speed (American Academy of Orthopaedic Surgeons, n.d.a). It is often injured when the knee is forced inwards while you are bearing weight – for example when playing football or rugby, when skiing, or when slipping on ice. In older people it can be injured during a fall (Sherwood Forest Hospitals NHS Foundation Trust, 2026).

The lateral collateral ligament (LCL) runs along the outside of your knee. LCL tears happen less often than other knee injuries (American Academy of Orthopaedic Surgeons, n.d.b). They are usually caused by a force to the inside of the knee. This pushes the knee outwards and opens up the lateral (outside) part of the knee, which can sprain or tear the ligament (American Academy of Orthopaedic Surgeons, n.d.a).

Sometimes it's not just the collateral ligament that is injured: a meniscus can be torn too, and one of the cruciate ligaments, such as the anterior cruciate ligament, can be damaged at the same time (American Academy of Orthopaedic Surgeons, n.d.a; Sherwood Forest Hospitals NHS Foundation Trust, 2026).

Collateral ligament injuries are graded I, II and III (American Academy of Orthopaedic Surgeons, n.d.a).

Grade I: The ligament is mildly damaged. It has been slightly stretched but still helps to keep the knee stable. Collagen fibres need to be laid down on the ligament to repair it.

Grade II: The ligament has been stretched to the point where it becomes loose. This is often called a partial tear. Weight bearing through the joint is often painful and you may limp. You may need a knee support or brace, and you may be given crutches if you are struggling to walk.

Grade III: A complete tear. The ligament has either been torn in half or pulled off the bone, and the knee is unstable.

Many MCL injuries heal well, especially when the MCL is the only ligament torn. Grade I injuries almost always heal, and grade III injuries mostly heal, although some types of injury need further treatment, especially if other structures are involved. Normal healing can take around 6 to 12 weeks, and it is normal to have some discomfort and swelling for longer than this (Sherwood Forest Hospitals NHS Foundation Trust, 2026). Complete LCL tears, and LCL injuries that happen along with other knee injuries, are more likely to need surgery (American Academy of Orthopaedic Surgeons, n.d.a; MedlinePlus, 2025).

Knee Collateral Ligament Anatomy

The knee is one of the biggest and most complex of all joints found in the body. It joins the shin bone and the thigh bone together. The kneecap (patella) is the third bone of the knee joint. The fibula, the thinner bone running alongside the tibia, sits just below the outer side of the knee but is not part of the knee joint itself. Tendons keep the leg muscles and knee bones connected to enable the knee joint to move. Ligaments join all of the knee bones and deliver stability to the knee.

The anterior cruciate ligament is the one that prevents the femur from sliding backward along the tibia. The medial and lateral collateral ligaments make sure the femur doesn't slide from one side to the other. It is the posterior cruciate ligament that prevents the femur from sliding forward along the tibia.

Collateral ligaments are found on either side of the knee. The medial ligament connects the tibia to the femur, while the lateral ligament connects the fibula to the femur. Collateral ligaments control movement of the knee sideways and brace it against any unusual movements (American Academy of Orthopaedic Surgeons, n.d.a).

Menisci are rubbery, C-shaped discs that act as shock absorbers between the thighbone and shinbone. They help cushion the knee during jumping, squatting or twisting movements. If the MCL is damaged, the medial meniscus may also be injured in the same accident (American Academy of Orthopaedic Surgeons, n.d.a).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat a Knee Collateral Ligament Sprain

Gentle exercises, done as pain allows, help to reduce stiffness and keep the knee moving while the ligament heals (Sherwood Forest Hospitals NHS Foundation Trust, 2026), and strengthening exercises help restore movement and strength in the knee and prevent further injury (American Academy of Orthopaedic Surgeons, n.d.a). If it's a mild or moderate sprain, I can guide you through this with hands-on work and a graded strengthening programme; if you may have a complete tear, see a doctor first, and then I can support the plan they recommend. See the My Approach tab for how I work.

1. Ice

Ice can help to relieve pain and swelling. Wrap the ice pack (or a bag of frozen vegetables) in a towel to prevent an ice burn on your skin (never put it directly on your skin), and apply it for 20 minutes at a time, 3 to 5 times a day (MedlinePlus, 2025; Sherwood Forest Hospitals NHS Foundation Trust, 2026).

2. Bracing and Protecting the Knee

Your knee has to be protected from the same force that caused the injury in the first place. You might have to change your normal activities to avoid risky movements. Depending on the grade of your injury, a brace, such as a hinged knee brace, may be recommended to protect the ligament from undue stress, and your doctor will advise you on how and when to stop using it (American Academy of Orthopaedic Surgeons, n.d.a; Sherwood Forest Hospitals NHS Foundation Trust, 2026). Current advice is usually to keep moving while resting often, gradually increase the weight you put through the leg and try to walk as normally as you can early on. If you are struggling to walk or put weight on the leg, you may be given crutches to help; follow your doctor's advice on how much weight to put through the leg (MedlinePlus, 2025; Sherwood Forest Hospitals NHS Foundation Trust, 2026; Svantesson et al., 2024).

3. Elevation

Prop the knee on a pillow whenever you ice it or anytime you are lying or sitting down, especially in the first few days after your injury. Try to keep the knee above the level of your heart to reduce swelling (MedlinePlus, 2025).

Tips

Warm up before sport. For those who play soccer, your return to sport might begin with a light jog before moving on to a sprint and full run.
Perform strengthening exercises as advised. I can help you increase movement and strengthen your quad muscles and hamstrings.
If you have been given a knee brace, use it as advised to support the knee while it heals. Your doctor may suggest a brace for sport to prevent another injury (American Academy of Orthopaedic Surgeons, n.d.a). I can help you work out what kind of brace you need and how to get one.
Once you have regained your range of motion and strength, your doctor may allow a gradual, step-by-step return to sport, known as functional progression (American Academy of Orthopaedic Surgeons, n.d.a).
Injuries are often the result of a force pushing the knee sideways, so err on the side of caution when playing contact sports or training on unstable or wet ground.
Grade I and II injuries that are stable can usually be treated without surgery, but complete LCL tears and injuries involving other parts of the knee are more likely to need an operation (American Academy of Orthopaedic Surgeons, n.d.a; Abu-Mukh et al., 2025; MedlinePlus, 2025).
If your pain or swelling increases, you need to be re-assessed for any changes in the ligament (MedlinePlus, 2025).

Treatment

My Approach

A knee ligament sprain heals best when the knee is protected from the force that hurt it, while everything around it keeps moving and gets stronger. My aim is to help the ligament heal firm rather than loose and get you back to walking, work and sport.

If it's a mild or moderate sprain (grade I or II) and your knee feels stable, I can treat it directly. If you may have a complete tear (grade III), your knee gives way, or numbness or weakness in your leg is getting worse, please see a doctor first. Once you've been checked, I provide supportive care that fits your medical team's plan, with your surgeon's okay first if you've had surgery.

I start by assessing how your knee moves, how stable it is, and the strength of your thigh, hip and calf. Please bring any scan reports or notes from your doctor.

Early On

I leave the injured ligament alone and work above the knee to help swelling drain
Easing your hips, back and other leg, and setting up crutches if you need them
Gentle knee movement, thigh tightening, and getting you walking as normally as you can
I'll show you how to use ice and elevation safely at home

As It Heals

Hands-on work for the thigh, hamstrings and calf, and, for a mild or moderate sprain, gentle cross-fibre work on the ligament
Warm and cool applications in the clinic
Strength building from holds to band work, sit-to-stands, step-ups and squats, plus balance work
Taping for support, and I'll show you how to tape it yourself

I don't mobilise a knee that still feels unstable; it needs strength first.

Getting Back to Sport

Gym-based work for the quads and hamstrings, such as split squats and Romanian deadlifts
Running, cutting and landing drills, built up step by step

If your pain or swelling increases, or your foot loses feeling, feels cold or changes colour, get medical help (see When to get help).

What to Expect

Typical Course

Typical course: For a mild or moderate sprain, most people come once or twice a week at first, then weekly, with a reassessment at about 4 to 6 weeks, then less often. Mild sprains usually settle within a few weeks and partial tears within a couple of months; for the MCL, normal healing usually takes around 6 to 12 weeks, and some discomfort and swelling can last longer. After a complete tear, visits follow your medical team's plan, and recovery usually takes several months.

What I Focus On

Assessment

Swelling Control

Ligament & Thigh Release

Knee Strength & Balance

Return to Sport

Please read

When to See a Doctor First

When to get help

If you lose feeling in your foot, or your foot or leg feels cold or changes colour, call 911 or go to the emergency room at your nearest hospital.
Contact your doctor if the swelling or pain increases, or self-care does not seem to help.

(MedlinePlus, 2025)

Sources

References

American Academy of Orthopaedic Surgeons (n.d.a) Collateral ligament injuries. OrthoInfo. Available at: https://orthoinfo.aaos.org/en/diseases--conditions/collateral-ligament-injuries/ (Accessed: 7 October 2026).
American Academy of Orthopaedic Surgeons (n.d.b) Common knee injuries. OrthoInfo. Available at: https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/ (Accessed: 7 October 2026).
Sherwood Forest Hospitals NHS Foundation Trust (2026) Medial collateral ligament (MCL) sprain. Patient information leaflet PIL202603-04-MCLS. Available at: https://www.sfh-tr.nhs.uk/media/mjoahztm/medial-collateral-ligament-mcl-sprain.pdf (Accessed: 7 October 2026).
Svantesson, J., Piussi, R., Weissglas, E. et al. (2024) 'Shedding light on the non-operative treatment of the forgotten side of the knee: rehabilitation of medial collateral ligament injuries—a systematic review', BMJ Open Sport & Exercise Medicine, 10(2), e001750. doi: 10.1136/bmjsem-2023-001750
MedlinePlus (2025) Collateral ligament (CL) injury - aftercare. Available at: https://medlineplus.gov/ency/patientinstructions/000671.htm (Accessed: 7 October 2026).
Abu-Mukh, A., Lee, S., Rhim, H.C. et al. (2025) 'Exploring the posterolateral corner of the knee joint: a detailed review of recent literature', Journal of Clinical Medicine, 14(5), p. 1549. doi: 10.3390/jcm14051549

Massage therapy · Kitchener–WaterlooKnee Collateral Ligament Sprain (MCL and LCL)

What It Is

Knee Collateral Ligament Anatomy

Self-Care & Treatment

How to Treat a Knee Collateral Ligament Sprain

1. Ice

2. Bracing and Protecting the Knee

3. Elevation

Tips

My Approach

Early On

As It Heals

Getting Back to Sport

Typical Course

When to See a Doctor First

When to get help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooKnee Collateral Ligament Sprain (MCL and LCL)

What It Is

Knee Collateral Ligament Anatomy

Self-Care & Treatment

How to Treat a Knee Collateral Ligament Sprain

1. Ice

2. Bracing and Protecting the Knee

3. Elevation

Tips

My Approach

Early On

As It Heals

Getting Back to Sport

Typical Course

When to See a Doctor First

When to get help

References

Related Conditions

Anterior Cruciate Ligament (ACL) Injuries

Chondromalacia Patella

Fat Pad Impingement

Iliotibial Band Friction Syndrome

Book a session