The lateral collateral ligament, or LCL, is located on the outer portion of your knee and attaches your femur to your fibula. This relatively small ligament plays an important role in the lateral stability of your knee by resisting excessive force placed on the opposite side of the knee. A tear to the LCL occurs when the ligament is forced to stretch beyond its capacity, causing a partial or complete disruption in its fibers. This is a common injury in football and hockey, where forceful impacts on the lower extremities often occur. Recovery from an LCL tear can take several months and sometimes involves surgical intervention. Physical therapy exercises play an integral roll in the recovery process following injury. Always consult your physician before beginning a physical therapy program.
Knee Extension
Knee extensions are typically the first step to recovery from an LCL tear. This exercise helps to bring mobility back to the knee after injury. Begin by sitting on the edge of a table with your knees bent and feet dangling above the ground. Using the injured leg, slowly flex your quadriceps and extend your lower leg so that your whole leg is straight. Hold for five seconds and lower your leg to the starting position. Repeat for about 15 to 20 repetitions.
Static Contraction
After an LCL injury, it is important to temporarily immobilize the muscles around your knee. As a result, the muscles that support your knee, such as the quadriceps, will atrophy and become weak. To regain strength in the quads without putting stress on the LCL, static contractions are recommended. Begin by sitting on a table or on the floor, with your injured leg out straight. Place a cushion or a towel under your heel. Contract your thigh muscles and press your heel into the towel without bending your leg at the knee. Press for 10 seconds and relax. Repeat for 10 to 15 repetitions.
One-Leg Balance
Balancing on one leg will help to bring proprioception back to the affected knee. Proprioception is your body's ability to identify joint position in space. Stand up straight near a wall or stationary object for extra balance if necessary. Keep the foot of your injured leg firmly planted on the floor. Lift your other leg in the air in front of you. Try to stay balanced in this position for 30 seconds, rest, and repeat three times. An advanced version of this exercise calls for standing on a balance board or balance ball, such as a BOSU ball, and holding for 30 seconds.
Single Leg Press
The single leg press can be performed after you have regained sufficient mobility in the injured knee to flex and extend the joint. Using an upright leg press machine, set a low weight and place the foot of your injured leg firmly on the platform. Keep your toe pointed straight and press through your heel. Be sure not to lock out your knee when your leg is extended; keep it slightly bent throughout the movement. Lower the weight slowly by bending your knee to about a 90 degree angle. Repeat for 15 to 20 repetitions for three to four sets.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000.
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