Injury to the posterior cruciate ligament involves the ligaments in the back of the knee. The PCL is attached to the back of the tibia and femur and functions as a stabilizer. This ligament also determines the tibia's movement in relation to the femur, referred to as the tibia's posterior translation. When the tibia is pushed too far back, a ruptured PCL is the result. Common causes of PCL include a direct, forceful blow to the knee or falling on the knee when it is bent. Symptoms of a ruptured PCL are stiffness, weakness and minor swelling of the knee, with instability being the most intense of the symptoms.
3-D Matrix Hop
Exercises for rehabilitating an ACL (anterior cruciate ligament) can also strengthen a PCL. The 3-D matrix hop involves movements that mimic running and suddenly changing directions to the right or left. Start the hop by jumping from your right leg to your left, then jumping back to your right. As you do this, try to remain as light on your feet as possible, as though the ground is on fire and you cannot keep your feet on it for long. When you land, remember to flex your knee.
3-D Matrix Lunge
The 3-D matrix lunge is another ACL/PCL exercise meant to strength a ruptured cruciate ligament. Begin by performing a regular forward lunge, keeping the injured knee just a few inches above the ground. Then do another lunge, but perform this one at a 45-degree angle. Finally, complete a side lunge while stretching out at a 90-degree angle. Remember to keep your hands on your hips and your back as straight as possible while performing the 3-D matrix lunge.
Single-Leg Squat
Strengthening PCL and ACL ligaments as well as surrounding muscles, the single-leg squat helps regain stability and balance after suffering a PCL rupture. Begin the exercise by placing your good leg slightly behind you and bending your injured knee slowly, a few inches at a time. You can engage in a variety of variations to provide more stress to ligaments as they heal. For example, try putting your good leg to the side or in front of you before bending the injured knee.
Always monitor symptoms following PCL exercises for signs of overexertion.
Water Running
Water running enhances the same muscles that running on pavement does but greatly reduces the impact on knee joints. In addition to PCL injuries, water running also strengthens other injured leg muscles and ligaments. You also receive a good cardiovascular workout when water running. Run in a pool's shallow end, typically 3 feet of water, using various speeds and intensities just as you would outside of water. To begin, enter the pool's shallow end and run through the water across the width of the pool. You can also run for the same amount of time that you do when running outside of water. Reduction of exercise time may be necessary if your PCL injury is moderate to severe. Consult with your physician regarding details of your rehabilitation.
