Your LCL, or lateral collateral ligament, runs along the outside of your knee and attaches your fibula to the lower portion of your thigh bone. Surgery can repair partial or complete tears in your LCL, while rehabilitation exercises are necessary to strengthen and stretch your knee's surrounding muscles to increase knee stability and prevent further injury. Such rehabilitation usually occurs in consultation with your doctor of physical therapist.
Back of Knee Strengtheners
Surgery rehabilitation for a torn knee LCL must include exercises to strengthen your hamstring muscles, which run along the back of your knee. Do a hamstring-strengthening exercise that involves muscle contractions, or isometrics, without moving your leg. Start by lying on your back on a sofa, exercise mat or bed. Gently bend your knees to a 10-degree angle until the soles of your feet lie flat against the surface. Tighten the back of your thighs and press your heel into the surface. Feel the tension along the backside of your knee. Hold this tension for five seconds, then release and relax for 10 seconds. Repeat this exercise 10 times.
Leg Raises
Include leg raises, also known as straightened leg lifts, in your rehabilitation routine to work the quadriceps muscles. Lie on your back on a bed, exercise mat or sofa or do the exercise while sitting upright with your legs extended in front of you. Gently bend your nonsurgical leg so the sole lies flat against the surface. Tighten your thigh muscles and slowly lift your surgical leg 6 inches from the surface. Hold this position for five seconds. Slowly return your leg to the original position. Relax 10 seconds. Repeat this exercise 10 times. As you become stronger and more advanced in your rehabilitation process, lower your leg in 2- to 3-inch increments and hold for five seconds at each step.
Standing Stretches
Standing stretches can work your thigh muscles, which play an important role in your LCL recuperation. Stand facing a wall and place the palm of your nonsurgical side on the wall. Gently bend your surgical leg, bringing your heel toward your butt. Use your other hand to grab a hold of your surgical-side ankle. Gently increase the stretch by pulling your heel closer to your buttocks. Hold this stretch for five seconds. Release your grip and return your leg to the standing position. Relax 10 seconds. Repeat this exercise five times.
Seated Knee Stretches
Perform seated knee bends to prepare you for everyday walking, which requires a 70-degree bend. Going up and down stairs requires 110-degree knee flexibility, according to the Physiotherapy Site. Sit on the floor with your legs fully extended. Gently bend your surgical knee as much as possible, keeping the sole if your foot flat on the floor. Hold this position for three seconds, then slowly return to the straightened position. Repeat this exercise five times, resting for 10 seconds between reps.
References
- MedLinePlus; Lateral collateral ligament (LCL) injury; National Institutes of Health; 2011
- AAOS; Knee Arthroscopy Exercise Guide; American Academy of Orthopedic Surgeons; 2000
- The Physiotherapy Site: Lateral Ligament Injury of the Knee, Lateral Ligament Sprain or Strain, Knee Ligament Strain; 2011
- The Physiotherapy Site; Simple Knee Exercises; 2010
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