4 LCL Injury Recovery Exercises

Summary

In this video, the host covers four essential exercises for rehabilitation after an LCL ligament tear in the knee. The exercises focus on regaining knee mobility, strengthening the quadriceps, improving balance and neuromuscular control, and rebuilding strength and stability in the injured leg. The video is an introduction to rehabilitation, emphasizing the importance of working within mild discomfort to promote recovery. The host also highlights his new book, which offers detailed rehab programs for various injuries, including ligament tears.

Takeaways

• 😀 LCL ligament tear is a common knee injury affecting the outside of the knee, connecting the femur to the fibula bone.
• 😀 The video introduces 4 key exercises to help rehabilitate an LCL ligament tear: knee mobility, quadriceps contraction with straight leg raise, standing balance exercise, and lateral step down.
• 😀 Knee mobility is crucial in the early stages of rehab to maintain range of motion and prevent stiffness.
• 😀 The first exercise, the heel slide, involves gently moving the knee to restore flexion and extension, aiming for full range of motion.
• 😀 Quadriceps contraction with a straight leg raise helps re-engage the quadriceps, which are essential for knee stability and healing.
• 😀 The standing abduction exercise targets balance, control, and neuromuscular coordination, focusing on the injured leg to prevent valgus knee motion.
• 😀 For the standing balance exercise, a resistance band may be used to increase difficulty, but it can be modified based on comfort level.
• 😀 The lateral step-down exercise strengthens the quads and glutes while working on single-leg balance, movement control, and proprioception.
• 😀 Movement quality and control are key in rehab, particularly focusing on knee alignment and avoiding excessive knee motion inwards or outwards.
• 😀 It's important to start each exercise with mild or no discomfort. If pain is experienced, it's a sign that the tissue isn't ready for that exercise yet.

Q & A

What is the LCL and where is it located?

The LCL (lateral collateral ligament) is one of the four major ligaments in the knee, located on the outside of the knee. It connects the femur to the fibula, providing stability to the outer part of the knee.

How can an LCL tear occur?

An LCL tear can occur when the knee moves into an unstable position, often when the knee is forced outward (valgus position). It can be caused by direct impact, such as a hit or fall, or from twisting or overextending the knee.

Why is knee mobility important after an LCL injury?

Knee mobility is important to prevent stiffness and loss of function. Restoring full range of motion, both in extension (straightening the knee) and flexion (bending the knee), is crucial for recovery and future knee stability.

What is the purpose of the heel slide exercise?

The heel slide exercise helps improve knee mobility by encouraging movement in the knee joint. It aims to restore the knee's full range of motion, which is important for the healing process after an LCL injury.

How often should the heel slide exercise be performed?

The heel slide exercise should be done 4-5 times a day. Perform sets of 10 repetitions, making sure not to push past any pain during the movement.

Why is reactivating the quadriceps important after an LCL injury?

The quadriceps are the main stabilizers of the knee. After an LCL injury, the quads may become weak or unresponsive, so reactivating them helps improve knee stability and supports the healing process.

What should you focus on when performing the quadriceps contraction with a straight leg raise?

The focus should be on contracting the quadriceps muscles as hard as possible and maintaining proper form while lifting the leg. The goal is to retrain the muscle activation and get the quads to engage effectively.

When can the standing abduction exercise be started after an LCL injury?

The standing abduction exercise should only be started once you are able to perform it with mild or no discomfort. If it causes significant pain, wait until your knee has healed further before attempting it.

What does the standing abduction exercise target?

The standing abduction exercise primarily targets the muscles responsible for controlling the knee's position. It also works on balance, stability, and neuromuscular control, which are essential for preventing further injury to the LCL.

How does the lateral step-down exercise help in LCL recovery?

The lateral step-down exercise helps improve single-leg balance, strengthen the quadriceps and glutes, and enhance knee control. It encourages proper movement mechanics to reduce the risk of re-injury to the LCL.

What is the recommended tempo for performing the lateral step-down exercise?

The recommended tempo for the lateral step-down is 3-4 seconds on the way down and 2-3 seconds on the way up. This slow movement allows you to focus on control, stability, and proper alignment.

Why is it important to monitor discomfort levels during these exercises?

It’s crucial to monitor discomfort levels to avoid overloading the injured tissue. Mild discomfort is acceptable during rehab exercises, but sharp pain or increased discomfort indicates that the knee isn’t ready for that exercise, and rest or modification is needed.

What additional resources are available for LCL injury recovery?

The speaker's book is an excellent resource for a more comprehensive rehabilitation program. It covers various injuries, including LCL tears, and provides detailed rehab protocols with pictures to guide patients through recovery.