Posterior Cruciate Ligament (PCL) Rehab (Education, Exercises, and Mistakes to Avoid)
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- Опубліковано 8 лют 2025
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In this video, I’m going to teach you everything you need to know about PCL injuries, including whether surgery is necessary, as well as provide you with a comprehensive rehab program.
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0:00 Intro
0:11 Anatomy & Function
0:40 PCL Injuries
1:39 Management Options
3:08 Rehab Overview
4:39 Immobilization & Bracing
7:12 Range of Motion Exercises
10:12 Strengthening Exercises
21:07 Plyometric Exercises
23:35 Individualizing Your Program
25:21 Return to Running & Sport
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! Be sure to check out the blog for all references: e3rehab.com/pcl-rehab/
Best Rehab channel hands down!
I can’t tell you how long I’ve waited for this video! I’m so excited!!
Great vid - comprehensive and informative re stages of rehab - thx for making!!
This is Pure Gold. Thank you for the excellent content and depth of information!
Fully tore my PCL 9 months ago and went with the non surgical route.
Currently walking, jumping, cycling and running short distances.
I have posterior sag, it definitely feels off and will probably stay like this forever.
Currently stuck at 115 degrees flexion which will probably not change because the mechanics of the knee changed.
I had great knees before the accident did about 500 lbs squat and was cycling regularly, so I guess the muscle memory and the training experience made the recovery a bit easier.
Considering I had brain and spine surgery in different occasions this year my recovery is pretty good.
The muscle atrophy definitely hit hard.
If I had to go back fir sure I would have done the reconstruction surgery.
It seems this injury is rare and the information online is hard to find, this video sums everything up pretty good. I’ll try to get back and give an update in a year for the future patients.
Hey!
I’ve recently completely torn my PCL. I’m a long distance runner and wondered if you had any advice / how are you getting on with running?
@ hey, my rehab has been paused twice do to surgery.
So I have about 5 months of consistent hard work.
My running ability has definitely declined and I can’t see myself run half marathons like before. I get sore after 20 minutes of light running, something definitely feels of and the position of the tibia is not optimal.
If I had to go back I definitely do the surgery.
Also my range of motion is not full so take that into consideration, you probably will not achieve full ROM if you skip surgery.
Hey mate, thanks so much for the reply. I’m sorry you’re having a tough time. Is the surgery for you to have your PCL reconstructed?
I’m considering going private in the Uk as the NHS is refusing to do it. I’m big in to distance running so this is tough to hear. I really hope you have a consistent plan and can get things sorted
Yeah, it’s the reconstruction surgery.
For some reason the surgeons I went to recommended the non surgical route even tho I’m really active.
I guess for my personal activities which is cycling and powerlifting it’s manageable
But if running is something I’d be serious about and slightly competitive I would do the surgery.
Currently I’m pretty worn out from my other surgeries and not ready for a long recovery and rehab again.
I’d say my condition is pretty good and I barley have pain, the ROM is what’s bothering me mainly.
Maby I’ll do it in the future.
If I was you with the knowledge I have now I’d do it, just make sure you have a good, experienced surgeon and you the time and energy for a long rehab.
The graft that replace the PCL needs to be maintained through hard physical therapy and strong surrounding muscles. Good luck!
@ I wish you all the best! Hopefully you’ll be back in no time. I’ve really tried to push that I want to be back running half’s or marathons again and the nhs seem adamant they won’t operate on me. Surgery does seem more risky than ACL but they’ve been very dismissive.
I’m two months post tear and I’m still in quite considerable pain with certain movements. Joint is clicking and banging like crazy and although I’ve put on a lot of muscle in that time it’s so flappy.
Would be good to hear from you in future if you remember. Smash the rehab and get your life back!
Thank you sir ❤
Great info! I'm still working on rehab after a February fracture dislocation of my knee and subsequent reconstructive surgery. I currently don't have access to any weight machines so, I've obtained a set of 12 lb. kettle bells and slide my foot through the handles and do loeg extensions while seated in a chair. I add these to many of the other exercises you've shown here. I do believe that I'm improving. It's strange, while my tibia was driven to the outside quite a bit (My leg below my knee looked like a comma immediately following the incident.), my orthopedic trauma surgeon told me that the ligaments weren't damaged.
I had a knee dislocation 7 years ago with complete tears of ACL, PCL and MCL. As a PT and a surgical technician, I can say that this video has rock solid info with regards to the currect literature. But the chances of having an isolated tear are low if you consider the forces (and their vectors ofc) applied. What I am saying is that we should focus more on the difficulties, restrictions and contraindicated movements that occur when a patient refers to us after a surgical reconstruction of multiligament injuries and how to manage those restrictions without putting the grafts into peril! Just food for thought!
How about you now, i am same but still not get nomal status, muscle still smaller 2cm
There are countless of videos and websites already about ACL tears. For once someone talks about isolated PCL tears, let him do it. I have an isolated PCL tear, it is quite annoying to keep seeing websites talk about other tears and state the same as you just did that isolated PCL tears are low. They do happen! So for those who have them, let us have at least one video talk about it.
Good 💯
please do one for MPFL rehab!
Any chance you're going to make a video on distal hamstring tendinopathy?
Help me too, please make another video on LCL, I commented about that on your previous video. It's kinda getting worse.
I think I damaged this part of the knee during maximum ROM heavy bulgarians, still hurts sometimes after a year, and my squat is a bit weaker, never had any problems with knees. It hurts the most during the ''bad girl'' excercise, but I do that machine almost never. I've noticed high step ups and lying hamstring curls help with the pain the most, nordic curls hurt, my maximum reps is now half. And you have the same shoes as I.
I did not see acl tear together with a meniscus tear
Medial meniscus rehab(start to finish)
Mobilisation knee flexion in the early stages please only laying on your belly
hey i have sent you a message on twitter and instagram and also a email. please answer and help me