Exercises for rehabilitation of lateral knee ligament sprains should include mobility, stretching, strengthening, proprioception, and eventually sports-specific exercises. Initially, isometric or static strengthening exercises are done. These progress to dynamic knee exercises involving movement.
- Sit on the floor with your knees bent.
- Place a pillow between your knees.
- Put your hands slightly behind your hips for support.
- Squeeze the pillow by tightening the muscles on the inside of your thighs.
- Hold for 6 seconds, then rest for up to 10 seconds.
- Repeat 8 to 12 times.
How to treat an LCL sprain at home?
PHASE THREE Continue with above exercises, increasing intensity as able Step-ups – forward and lateral; add dumbbells to increase I; focus on slow, controlled movement during the ascent and... Squats – Smith press or standing (wk 8) Lunges – forward and reverse; add dumbbells or med ball T-band hip ...
What exercises can I do to strengthen my LCL?
Jul 05, 2018 · Three Exercises for LCL Sprain Recovery. The following exercises will help strengthen the muscles surrounding the LCL and allow you to improve range of motion without causing additional damage to the ligament. #1. Quadriceps Sets. Strong quadriceps are essential for treating all knee ligament injuries, including LCL sprains. To do quadriceps sets correctly, …
How is the lateral collateral ligament (LCL) repaired?
The lateral collateral ligament does not heal well as a medial collateral ligament (MCL). For a minor tear, we suggest non-surgical treatment, which consists of rest, use of leg brace and icing. When the pain and swelling are gone, start exercises with a physical therapist to restore strength and range of motion of knee.
What are the symptoms of a torn LCL in the knee?
ACL / LCL Rehabilitation Guidelines. 1) Delayed progression of full extension to protect LCL repair 2) Hinged brace for all weight bearing and axial load activities X 3 months to protect LCL repair 3) Protect graft from varus stress at all times 4) Rehab is LCL dominant protocol 5) Rehab progression with zero at surgical date.
How do you treat a stretched LCL?
Most LCL injuries can be treated at home with:Rest and protecting your knee.Ice or a cold pack.Wrapping your knee with an elastic bandage (compression).Propping up (elevating) your knee.Anti-inflammatory medicine.
How long does it take for a stretched LCL to heal?
Your LCL is separated or torn completely and may take eight to 12 weeks to heal. You'll use a hinged brace for several months. Your healthcare provider might recommend surgery.Aug 19, 2021
What does a stretched LCL feel like?
Symptoms of LCL Injury If you hurt your LCL, it's common to have pain and swelling. These symptoms are also common: Your knee may feel stiff, sore, or tender along the outer edge. Your knee may feel like it could give out when you're walking or standing.Jul 31, 2020
Can you stretch your LCL?
Start with both feet resting on the wall. Slowly let the foot of your affected leg slide down the wall until you feel a stretch in your knee. Hold for 15 to 30 seconds. Then slowly slide your foot up to where you started.
How do you strengthen the lateral collateral ligament?
You will need a pillow for this exercise.Sit on the floor with your knees bent.Place a pillow between your knees.Put your hands slightly behind your hips for support.Squeeze the pillow by tightening the muscles on the inside of your thighs.Hold for 6 seconds, then rest for up to 10 seconds.Repeat 8 to 12 times.
Can a LCL tear heal itself?
LCL tears rarely need surgery, because the ligament usually heals itself. Surgery is typically only needed when other ligaments or structures of the knee are also injured.
How do you heal a sprained LCL fast?
To treat an LCL sprain, people can try the following treatments:Rest the knee. A doctor or physical therapist may recommend resting the injured leg as much as possible, especially in the days following the sprain. ... Apply ice. ... Try medication. ... Use a knee support. ... Try physical therapy. ... Surgery.Dec 4, 2018
How do you heal an LCL injury?
The initial treatment for most LCL (lateral collateral ligament) injuries involves reducing the pain and inflammation in the knee, and bracing or immobilizing the knee to keep it stabilized. Rest, icing, elevation, and pain relievers such as aspirin or ibuprofen can ease pain and swelling.
How do you wrap a knee with LCL injury?
1:086:14How to: Knee (MCL/LCL) Strapping - YouTubeYouTubeStart of suggested clipEnd of suggested clipStarting above the knee. Just lowering the tape on on a slight. Angle.MoreStarting above the knee. Just lowering the tape on on a slight. Angle.
How can I strengthen my knee ligaments?
Exercises to Ensure Knee StabilityStraight leg raises. Lie on your back with one knee bent and the other straight out on the floor. ... Squats. Stand with your feet shoulder-width apart and your arms extended in front of you. ... Standing hamstring curls. ... Inner thigh stretch. ... Standing knee lift.
How do you strengthen ligaments?
When exercising, use restraints to improve the strength of the ligaments and joints. Include several joint exercises such as squats, push-ups, pull-ups, and lunges with moderate resistance. For the best effect, complete them in sets up to 12 repetitions.Apr 23, 2018
How to speed up recovery from knee sprain?
In addition to performing these exercises, there are some other knee sprain treatment steps you can take to speed up the recovery process. The following are all great to add to your routine while you let your LCL heal: Spend plenty of time resting and icing the injury.
How to do quadriceps sets?
To do quadriceps sets correctly, extend your legs in front of you, flex your feet, and contract your quadriceps. Hold for 10 seconds, then relax.
How to recover from a LCL injury?
When doing a hip flexion exercise, start by lying on your back. Bend the knee of your healthy leg and extend the injured leg out in front of you.
What percentage of knee ligament injuries are lateral collateral ligament sprains?
In fact, they only account for approximately two percent of all knee ligament injuries.
How to help a LCL?
Lift the injured leg until it hovers about five inches off the floor. Hold for 5-10 seconds, then relax. #3. Hip Abduction and Adduction. Hip abduction and adduction exercises will help strengthen the hips and inner thigh muscles to better support the LCL.
What is a grade 1 sprain?
LCL sprains, like other ligament injuries, can be broken down into the following three categories: Grade 1: A grade 1 injury involves a small number of stretched ligament fibers, but no tearing. Grade 2: A grade 2 injury involves partial tearing of the ligament fibers.
How to abduct a hip?
For hip abduction, start by lying on your side with your injured leg on top. Then, lift your leg as high as you can while making sure the toes are pointing forward. Hold for 5-10 seconds, then relax. For hip adduction, flip over so your injured leg is on the bottom.
How to tell if you have a LCL sprain?
Symptoms of an LCL sprain 1 The main symptoms of a lateral collateral ligament sprain (LCL sprain) is pain on the outside of the knee. 2 Pain can vary from being very mild to a complete rupture of the ligament. 3 You may have swelling over the outside of the joint.
What is the most common injury to the LCL?
The LCL is most commonly injured in sports by a direct impact to the inner surface of the knee joint, such as by a rugby or a football tackle. A lateral ligament sprain is less common than those affecting the medial collateral ligament which commonly occurs as a result of trauma to the outside of the knee. The ligament is not connected ...
What is grade 3 lateral ligament sprain?
A grade 3 lateral ligament sprain is a complete tear of the ligament. Pain can vary and may be actually less than a grade 2 sprain. When stressing the knee there is significant joint laxity and you may have a very unstable knee.
What are the symptoms of a lateral collateral ligament sprain?
Symptoms of an LCL sprain. The main symptoms of a lateral collateral ligament sprain (LCL sprain) is pain on the outside of the knee. Pain can vary from being very mild to a complete rupture of the ligament. You may have swelling over the outside of the joint. Lateral ligament sprains are categorized into grade 1, grade 2 or grade 3 sprains, ...
How to heal lateral ligament injury?
Sports massage . Sports massage may help the healing of a lateral ligament injury when applied directly to the ligament in the form of cross friction massage. This may help to reduce scar tissue formation and re-align the new healing fibers with the ligament.
Why wear a hinged knee brace?
Wear a hinged knee brace to support and protect the joint, particularly for grade 2 and 3 injuries. A hinged knee brace will have solid metal supports at the sides to protect the knee from a lateral (sideways) movement which would stress the lateral knee ligament.
What is the best treatment for grade 1 and 2 tears?
Depending on the severity of the injury a number of treatment options are presented to the clinician. In grade 1 & 2 tears, conservative methods of treatment are usually preferred.
Why is LCL reconstruction important?
LCL/PLC reconstruction is important to avoid rotational instability of knee and subsequent cartilage damage. Depending on the extent of the damage, we are able to reattach the ligament with sutures or reconstruct it using donor tissue.
How to heal a minor knee tear?
For a minor tear, we suggest non-surgical treatment, which consists of rest, use of leg brace and icing. When the pain and swelling are gone, start exercises with a physical therapist to restore strength and range of motion of knee. Recovery is seen depending upon grade of injury. When a high grade acute tear is present, ...
What is the function of the lateral collateral ligament?
The LCL is on the outside of the knee connecting the thighbone (femur) to the smaller bone in the lower leg (fibular). Its main function is to avoid varus stress across the knee (where the knee buckles outwards).
What is the function of the PLC complex?
Together with the popliteofibular ligament, the capsule of the joint and the popliteus tendon, it forms the PLC Complex which provides external rotational stability.
What is the term for a direct blow to the medial side of the knee?
A contact injury , such as a direct blow to the medial side (inside of knee), or a noncontact injury, such as a hyperextension stress. It is also commonly associated with an ACL tear which occurs with a high level of force and sports injury.
Can a doctor miss an ACL injury?
A careful eye is needed to diagnose a posterolateral and lateral injury; even an experienced physician can miss it, especially when it’s associated with an ACL injury, as the focus of the doctor and patient is on the ACL reconstruction.
Can ecchymosis show side of injury?
Ecchymosis, skin abrasions can show side of injury. Examination of the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), and medial collateral ligament (MCL) should be carefully done. To isolate the LCL, apply a varus stress to the knee at 30 º of flexion presence or absence of an endpoint, compare to normal side.
Why does my knee lock up?
A weakened, injured or torn lateral collateral ligament may not only cause pain, weakness and numbness in the knees and legs, but also cause your knee joint to lock up or freeze.
How to stretch hamstrings?
The hamstring stretch will not only stretch and warm the hamstring muscles along the back of the thigh, but will also warm up the ligaments in the knee joint , protecting you from injury. Sit on the floor with your legs close together and outstretched. With your knees slightly bent, place your hands on your knees or shins and lean forward slowly, trying to press your fingertips down your shin toward your ankles. Hold the stretch at your optimal ability for 30 seconds but don't bounce. Relax and then repeat several more times. You may adapt this exercise by lifting and lowering opposite knees as you lean forward, again being careful not to bounce.
What is the function of the lateral collateral ligament?
The lateral collateral ligament is responsible for maintaining strength and stability of the knee joint.
How to stretch your calf?
Calf Stretches. Stand with your feet about 3 feet from the base of a wall, Lean your body forward, placing your hands on the wall at shoulder level and stepping forward with your right foot. Your left heel will lift slightly off the floor.
How to stretch ligaments after exercise?
Stretching is important after any form of exercise, whether you're playing football, jogging or kickboxing. Engage in a five to 10-minute warm-up before engaging in activities , then stretch and cool down afterward. This will help prevent injuries such as ligament tears.
Who is Denise Stern?
Writer Bio. Denise Stern is an experienced freelance writer and editor. She has written professionally for more than seven years. Stern regularly provides content for health-related and elder-care websites and has an associate and specialized business degree in health information management and technology.
What is a PCL injury?
Posterior cruciate ligament sprain (PCL) A PCL injury is a tear to the posterior cruciate ligament deep in the knee joint. It is usually caused by an impact to the front of the knee or by twisting. Symptoms include: Immediate pain which may radiate into the lower leg. There may be swelling, but not always.
What is the MCL?
Medial knee ligament sprain (MCL) An MCL sprain is a tear to the ligament on the inside of the knee joint. It is caused either by a direct impact to the outside of the knee or twisting. Symptoms include: Sudden onset pain located on the inside of the knee. Rapid swelling.
How many grades of knee ligament injuries?
Medial knee ligament injuries are graded from one to three depending on the severity. Pain will range from mild tenderness to severe pain and incapacity. Often MCL sprains occur in conjunction with a medial cartilage meniscus injury. More on MCL sprain.
What happens if you tear ligaments on the outside of your knee?
Tearing the ligament on the outside of the knee can occur after an impact to the inside of the knee (which pushes the knee outwards). The symptoms can vary in severity, and include: Tenderness on the outside of the knee. Swelling may be present, depending on how bad your injury is.
What is the pain of a torn ACL?
Symptoms include: Immediate, acute knee pain following a collision or twisted knee. Swelling is likely to develop rapidly. You may have felt or heard a pop or crack in the joint at the time of injury.
What is a knee sprain?
Knee ligament sprains. A knee sprain is a general term that describes a tear to any of the four ligaments in the knee. Knee sprains are often complicated and involve damage to more than one ligament and/or other structures in the joint, such as cartilage, tendons or the joint capsule.
Why does my knee tear?
A tear of the cartilage meniscus on the inside of the knee is commonly caused by direct impacts and twisting. However, it can occasionally develop over time through degeneration. Symptoms include:
How to recover from knee injury?
Additionally, most physiotherapists will tell you that one of the easiest ways to recover from injuries, and prevent them from occurring in the first place, is to lose weight. The less fat you have, the less pressure you will have on your knees. The more leg muscle mass you have, the stronger your knees will be.
How to strengthen quads?
A simple quad strengthening exercise is a wall squat (as shown below). To begin, you may use only a slight bend in your knee, and then progressively deepen your squat as you build strength. Immediately post-injury you may not have the ability to perform even shallow squats, so feel free to use leg extensions.
How to activate glute max?
A Pointing Dog exercise is a great way to activate your glute max, as well as to improve your knee extension for better ROM: If playback doesn't begin shortly, try restarting your device. Videos you watch may be added to the TV's watch history and influence TV recommendations.
How long does it take for a partner to relax?
After 10 seconds or so you flex your hamstrings to create force against your partner. You continue pushing into your partner for 10 seconds before relaxing. As you relax (while still keeping your leg straight) your partner will be able to take advantage of the stretch reflex to move your leg into a deeper stretch.
What happens if you hurt your knee?
All of these activities cumulatively increase your metabolism by quite a lot. With a decreased NEAT, you are likely to lose muscle mass and gain body fat.
What are the two types of ligaments in the knee?
There are two types of ligaments in the knee. The Collateral ligaments (MCL and LCL) are found on the sides of your knee, while the Cruciate ligaments (ACL and PCL) cross over the knee. Finally, the Meniscus is a type of fibrous cartilage that provides support, stability, and shock absorption for the knee.
Can you rehab patellar fractures on your own?
Acute injuries such as patellar fractures or ligament tears need professional medical attention. While you can’t initially rehab these injuries on your own, the advice I offer below can help you rehab after surgery or professional treatment (as I have done).
Symptoms of An Lcl Sprain
Anatomy
- The lateral collateral knee ligament or LCL for short connects the femur (thigh bone) to the top of the fibula (shin bone). The ligament itself is a narrow strong cord of collagen fibres and its function is to provide stability to the outside of the knee. The ligament is not connected to the lateral meniscus in the joint like the medial ligament (one the inside) does. Therefore, LCL sprain…
Causes
- The LCL is most commonly injured by a direct impact to the inner surface of the knee. For example, in a rugby or a football tackle. Force on the inside of the knee causes the joint to open on the outside, therefore stretching the lateral ligament. An LCL sprain is less common than a medial collateral ligament sprain.
Treatment
- Treatment consists of immediate first aid PRICE principles (Protection, Rest, Ice, Compression, Elevation). This is followed by a full rehabilitation program.
Lcl Sprain Exercises & Rehabilitation
- Exercises for rehabilitation of lateral knee ligament sprains should include mobility, stretching, strengthening, proprioception, and eventually sports-specific exercises. Initially, isometric or static strengthening exercises are done. These progress to dynamic knee exercises involving movement. Proprioception exercises involve balance and coordin...
Surgery
- In grade 3 sprains, particularly when other structures such as an ACL tear or PCL tearare damaged, surgery may be needed. This is to prevent your knee from being unstable in the future. Your surgeon may suture (stitch) the torn ends of your LCL. Or they may reconstruct the ligament with a part of a tendon, e.g. a hamstring tendon.
References & Research
- LaPrade RF, Wentorf FA, Fritts H et al. A prospective magnetic resonance imaging study of the incidence of posterolateral and multiple ligament injuries in acute knee injuries presenting with a hem...