The posterior cruciate ligament is located in the knee. The PCL prevents hyperextension of the knee and femur during weight bearing activity. According to Sports Science Orthopaedic Clinic, based in Cape Town, South Africa, almost half of all PCL injuries occur in conjunction with other knee ligament injuries. Trauma to the PCL occurs from a direct hit to the knee while it is bent. Treatments for PCL tears include bracing, surgery and rehabilitative exercises.
Front Thigh Contraction
The front thigh contraction strengthens the quadriceps. Sit upright with legs fully extended in front of you. Contract the quadriceps and hold the contraction for 10 seconds, then release. Repeat the contraction and release of the quadriceps muscle for 10 repetitions or until you reach muscle fatigue.
Straight Leg Raises
Straight leg raises strengthen the hip flexor muscles at the front of the hip. Lie on the floor with one leg extended and the other leg bent at the knee. Lift the extended leg straight up about 5 inches from the floor. Hold the leg up for five to 10 seconds, then lower the leg toward the ground. Repeat this lifting and lowering of the leg for the desired number of repetitions or until you reach muscle fatigue.
Rear Leg Raises
Rear leg raises strengthen the glute muscles. To execute the rear leg raises, lie on your stomach with your legs straight. Lift one leg as high as possible and hold the position for five to 10 seconds, then lower the leg to the ground. Repeat this lifting and lowering of the leg until the desired number of repetitions is complete.
Half Knee Bends
Half knee bends strengthen the quadriceps. Stand with your feet about shoulder-width apart. Lower your body by slowly bending your knees. Lower your body halfway, or within pain-free range of motion, instead of doing a full squat, then return to starting position. Repeat this bending and extending of the knees until the desired number of repetitions is complete.
References
- "Arnheim's Principles of Athletic Training 12th Edition"; William Prentice; 2008
- Arthoscopy: Knee Joint---Anatomy & Function
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