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Knee Pain

LCL Injury Exercises

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1 month ago

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by james

The LCL is the lateral collateral ligament of the knee. It is one of the strong 4 ligaments that control movement and provide stability to the knee joint. The LCL prevents the outward movement of the knee, known as varus movement.

Read about the symptoms, causes and diagnosis of an LCL injury in our related article: LCL Injury, and about treatment options: LCL Injury Recovery.

Strengthening Exercises for LCL Injury

Strengthening exercises are fundamental for rehabilitation after an LCL injury. After an injury to the knee, some muscles become inhibited and less active and rehabilitation exercises are prescribed to stimulate the muscles to return to normal activity. Other exercises are prescribed to strengthen muscles to help the knee be more stable and therefore less reliant on ligaments for stability.

 

These exercises should be done only if pain-free to do them, and there should be no lingering pain after completing the sets.

 

Complete as 3-4 sets of 15 repeats or as guided by your physical therapist. 

Photo of man doing inner range quadriceps strengthening exercise

Inner Range Quadriceps

Sit with your knee resting on a foam roller or thick pillow. Push your knee down into the roller or pillow and straighten your knee, lifting your ankle off the floor. Hold this position for 5-10 seconds, relax, and repeat.

You should feel your quadriceps working.

Hip Adduction

Lying on your back with your legs straight and a ball between your ankles. Squeeze the ball between your ankles and hold for 10 seconds. Release the pressure, then repeat. You can also do a variation with your knees bent in a bridge position with the ball between your knees and squeeze your knees together.

You should feel your adductor muscles working.

Photo of man doing adductor strengthening straight leg

Photo of man doing glute bridge exercise

Bridge with Band or Ball

Lying on your back with your heels, hip-width apart and your knees bent to about 70º. Tilt your pelvis backwards, to flatten your back against the floor and continue to curl and lift your pelvis off the floor. You can use a band to push your knees out into to work your lateral glute muscles, or a ball between your thighs to squeeze to work your adductor muscles.

You should feel your glutes and hamstring working.

Hip Abduction

Lying on your side with a resistance band around your ankles. Keep your bottom leg slightly bent, to help with stability, and your top leg straight. Lift your leg up and backwards into the resistance band.

You should feel your glutes working.

Photo of man doing a hip abduction exercise

Photo of James McCormack doing a wall sit exercise

Wall Sit

Stand a little in front of a wall. Sit with your back flat against the wall. You want to have your knees above your ankles and bent to 30-60º. The greater the knee bend the harder it will be.

You should feel your quadriceps working.

Stretch Exercises for LCL Knee Injury Rehabilitation

Stretches are an essential component for rehabilitation from an LCL injury. When there is an injury to the knee, the muscles around the joint can tighten to prevent movement to protect the joint. In the short term this can be helpful but in the longer term can delay recovery.

 

The following stretches should be held for 45seconds and repeated several times per day, to keep the muscles supple and loose.

Quadriceps Stretch

Standing straight, on one leg, bend your knee and take hold of your ankle. Ensure your knees are parallel and your hips are pushed forwards and that there is no bend at your waist. Pull your ankle closer to your buttocks to feel a stretch across the front of your thigh and hip.

  • Hold for 45 seconds and repeat 3 or more times per day

Photo of man stretch quadriceps

Photo of man doing a hamstring stretch

Hamstring Stretch

Step forwards with one leg and bend from your hips keeping a straight back. Have your hands on the leg that is stepped forwards to keep your knee straight, and bend further from your hips to feel a stretch at the back of your thigh. Keep you foot flat on the floor throughout.

  • Hold for 45 seconds and repeat 3 or more times per day

Calf Stretch

Stand with your feet off the edge of a step. Hold onto a wall for balance. Lower your heels down off the step while keeping your knees straight, to fee the stretch at the back of your lower leg.

  • Hold for 45 seconds and repeat 3 or more times per day

Photo of man stretching calf off a step

Photo of man doing an adductor stretch

Adductor Stretch

Stand with your feet wide apart and toes pointing forwards. Shift your weight towards one leg and let that knee bend. Kee the other leg straight at the knee and feel the stretch along the inside of your thigh.

  • Hold for 45 seconds and repeat 3 or more times per day

Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

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