The LCL, or lateral collateral ligament, is a band of collagen fibers that prevent the outer surface of the knee joint from opening. The LCL connects the femur, or the thighbone, to the fibula, the smaller of the two bones in the lower leg. LCL injuries are usually caused by a direct impact to the inside of the knee such as in football or during a twisting motion. Exercises to rehabilitate and strengthen the LCL should only begin after your injury has healed and your doctor has given her consent.
LCL Tears
Returning to exercise after an LCL tear is dependent on the severity of the injury and whether or not surgery is needed. A grade one tear is the mildest sprain, and only a small number of the fibers are torn. You should rest and ice the injured knee for about two to three weeks before returning to exercise. A grade two tear occurs when there is a significant amount of fibers torn with some loss of function in the knee. Up to 10 weeks of recovery time may be required before returning to exercise. The most severe LCL injury is a grade three, in which the ligament is completely torn, and there is a complete loss of function of the knee. Surgery usually is necessary.
Knee Bends
With your doctor's approval, perform knee bends three times daily to strengthen the knee by lying flat on the floor with your legs straight. Slowly bend your knee as far as possible while sliding your foot along the floor. Slide back to the starting position and repeat 20 times.
Static Contractions
Sit on a table with your injured leg extended and your other leg hanging over the edge. Position a folded towel underneath your injured knee. Contract your quadriceps muscle by pushing your knee down into the towel. Hold the contraction for five seconds and repeat 10 times. Stop immediately if the exercise is painful.
After Recovery
Perform the full LCL-strengthening workout to prevent further injuries. Begin by warming up for five to 10 minutes on a stationary bike or by walking briskly. Perform three sets of 12 to 15 repetitions, resting 60 to 90 seconds between sets. Begin with half-squats. Squat until your thighs are about 45 degrees, gradually progressing to a 90-degree squat. Following the squat, perform leg curls, leg extensions, hip abductor and hip adductor exercises. Focus on slow and controlled movements throughout the range of motion. Perform these exercises by using one leg at a time or both legs. Always begin with your injured leg first at a decreased resistance.
Member Comments