Lateral Collateral Ligament (LCL) Knee Exercises and Rehab | Doctor and Physio led

In this video, I’m excited to share a comprehensive guide to recovering from an LCL (lateral collateral ligament) sprain, featuring my colleague Ella Boy, a qualified physiotherapist. The LCL is a crucial ligament located on the outside of your knee, playing a vital role in maintaining knee stability. Injuries to this ligament can lead to pain, instability, and limited movement, particularly during side-to-side activities. Our goal is to help you regain your strength and mobility through a series of effective exercises that you can do at home with minimal equipment.

Before we dive into the exercises, I want to emphasize the importance of consulting with your healthcare provider before starting any rehabilitation program. This ensures that the exercises are appropriate for your specific condition and recovery stage.

### Exercise 1: Heel Slide with Ankle Crossed

Start by lying on your back with both knees bent. Bend your affected knee and slide your heel slowly backward. If you find it helpful, hook your opposite foot around the ankle of your affected leg to gently pull it further. Hold this position for 3 to 6 seconds, then return to the starting position. Aim for 8 to 12 repetitions. This exercise is excellent for improving knee flexion, but remember to stop if you experience any sharp pain.

### Exercise 2: Heel Slide on a Wall

For this exercise, lie on the floor with your hips close to a wall and both feet resting against it. Allow your affected foot to slide slowly down the wall until you feel a stretch in your knee. Hold this position for 15 to 30 seconds, then slide your foot back up. Repeat this 2 to 4 times per side. Keeping your hips relaxed and flat on the floor will help ensure a smooth motion.

### Exercise 3: Quad Set

Sit or lie on a firm surface with your affected leg straight and a small towel rolled under your knee. Press the back of your knee down into the towel to engage your thigh muscles. Hold for about 6 seconds, then relax. Complete 8 to 12 repetitions. This simple yet effective move helps reactivate the quadriceps, which are essential for knee stability.

### Exercise 4: Short Arc Quads

Lie on your back with your knees resting over a foam or rolled towel. Straighten your lower leg by lifting your heel while keeping the back of your knee in contact with the roll. Hold for 6 seconds, then lower slowly. Perform 8 to 12 repetitions. This exercise isolates your quads and helps rebuild strength safely.

### Exercise 5: Hip Flexion with Straight Leg Raise

Lie on your back with your affected leg straight. Press the back of your knee gently into the floor to activate your thigh, then slowly raise your leg about 12 inches off the floor. Hold for 6 seconds, then lower. Repeat this 8 to 12 times. Engaging your core is crucial to avoid straining your back during this exercise.

### Exercise 6: Seated Hamstring Set

Sit upright with your affected leg bent and your foot on the floor. Press your heel into the floor to tighten your hamstring. Hold for 6 seconds, then relax. You can repeat this movement 8 to 12 times. This exercise helps strengthen the hamstrings, which are important for knee function.

### Exercise 7: Hip Adduction (Pillow or Towel Squeeze)

Sit on the floor with your knees bent and a pillow or folded towel between them. Place your hands slightly behind you for support. Squeeze the pillow or towel using your inner thigh muscles, hold for 6 seconds, then relax. Repeat this 8 to 12 times. This controlled movement builds strength in the adductors, supporting lateral knee stability.

### Exercise 8: Resisted Hip Abduction

Place a resistance band above your knees. With your knees bent at a 45-degree angle, open your knees, separating them against the resistance. Hold for a moment, then return to the starting position. Aim for 8 to 12 repetitions. Strengthening your outer hip muscles will improve alignment and help reduce stress on the LCL.

### Exercise 9: Lateral Step Up

Stand sideways at the bottom of a step with your affected leg on the step and the other on the floor. Lean slightly forward and use your top leg to step up, bringing the other foot up to meet it. Slowly lower yourself back down. Repeat this 8 to 12 times per leg. Ensure your hips remain level, and your knee tracks over your middle toe to maintain proper form.

### Exercise 10: Wall Squat with Ball

Stand with your back against a wall and place an exercise ball between your back and the wall. Step your feet forward to shoulder width and about a foot away from the wall. Tighten your core and slowly lower into a squat, allowing the ball to roll behind you. Hold for 6 seconds, then rise slowly. Repeat this 8 to 12 times. Wall squats safely activate the quads and glutes while minimizing pressure on the knee.

### Conclusion

Recovery from an LCL injury takes time and consistency. It’s essential to stick to gentle, controlled movements and focus on building strength gradually. Remember, every small step you take in your rehabilitation journey is a step toward regaining your mobility and returning to the activities you love.

If you found this video helpful, please like, subscribe, and check out other rehab routines with Ella and me on our YouTube channel. Together, we can navigate your recovery journey and help you achieve your goals.

For more information and resources, visit: [YouTube Channel Link]