8 LCL Exercises - LCL Strains or Tears

Sports Injury Physio
Sports Injury Physio
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Publicado 2024-02-05
Sports physio Maryke Louw demonstrates eight LCL (lateral collateral ligament) exercises to strengthen the injured ligament as well as supporting muscles. She also gives some tips on how to adapt the exercises if your LCL injury is still a bit painful or if your knee cannot bend all the way yet.

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🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/

📽️ Other LCL videos you may find useful:
▶️ LCL Sprains and Tears - Symptoms, Tests, Recovery Times:    • LCL Sprains and Tears - Symptoms, Tes...  
▶️ LCL Knee Brace - What Works Best & How Long To Wear it For:    • Lateral Collateral Ligament (LCL) Kne...  

📚Chapters in this video:
00:00:00 Introduction
00:01:09 LCL injury recap - things to keep in mind
00:01:51: LCL rehab aims
00:03:25 Leg slides
00:05:53 Crunches
00:07:56 Russian twist
00:08:57 Avoid side leg lifts!
00:09:26 Do glute bridges instead of side leg lifts
00:11:03 Balance exercise
00:14:02 Calf raises
00:16:06 Squats - Double leg
00:19:26 Mini-squat with band - Single leg
00:21:53 How we can help

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👌If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: bit.ly/SIP-channel
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References:
Bushnell, B. D., et al. (2010). "Treatment of magnetic resonance imaging-documented isolated grade III lateral collateral ligament injuries in National Football League athletes." The American Journal of Sports Medicine 38(1): 86-91.

Davenport, D., et al. (2018). "Non-operative management of an isolated lateral collateral ligament injury in an adolescent patient and review of the literature." BMJ Case Reports 2018: bcr-2017-223478.

Petrillo, S., et al. (2017). "Management of combined injuries of the posterior cruciate ligament and posterolateral corner of the knee: a systematic review." British Medical Bulletin 123(1): 47-57.

Ramos, L. A., et al. (2019). "Treatment and outcomes of lateral collateral ligament injury associated with anterior and posterior cruciate ligament injury at 2-year follow-up." Journal of Orthopaedics 16(6): 489-492.

Sikka, R. S., et al. (2015). "Isolated fibular collateral ligament injuries in athletes." Sports Medicine and Arthroscopy Review 23(1): 17-21.

Yaras, R. J., et al. (2022). "Lateral collateral ligament knee injuries.” StatPearls Publishing.

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Todos los comentarios (17)
  • @steventeter3332
    These are great exercises to go with my current regimen of Physiotherapy. This was a great place to start before I had my first physical therapy session with my therapist. I love the easy virgin version in my home workout sessions
  • @samanthajane8054
    Thank you for these in depth videos. Really helpful and well thought out
  • @ladyvader3173
    Thank you so much for this. This video + crutches + weight bearing videos were tremendeously helpful. There is so little imformation on the LCL specifically. Glad to be working with a great PT for rehab but in the limited time we have together it seems ACL mostly takes priority
  • @jovanajovanovic9
    Thank you for this video! I have one question, could you tell us or make a video, how to treat small intra articular and retropatelar effusion, wwithout significant proliferation of the synovium. All other structure of knee (lig,tend,musle..) are very good on MRI.. some exercise to avoid? Ice? There is no acute trauma on knee. Thank you in advance, i would be grateful very much
  • @The_Bladdenbolo
    Thank you for this! How soon after an LCL injury would you recommend starting these exercises? I can bare weight and walk on it without a brace on with 0 instability. It's just any inward/outward pressure that's painful
  • @user-ix9rm5ic7b
    Hlo mem one vedio plz for tibia and fibula fracture after surgery
  • @crystamarie4513
    Is there a way to know that your injure muscle is stronger (have strength) enough to run?
  • @beautifulgamef
    Hi i got mri report as lcl strain with mild buckle but no grades or tear mentioned so am i teared my lcl or just strain?