8 LCL Exercises - LCL Strains or Tears
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- Опубліковано 23 лип 2024
- 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 ...
▶️ LCL Knee Brace - What Works Best & How Long To Wear it For: • Lateral Collateral Lig...
📚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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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.
👉Some links here are affiliate links that go to places where you can buy something relevant. If you buy something on those websites we may get a small commission at no extra cost to you. - Навчання та стиль
👉 Braces like these ones on Amazon work for LCL injuries:
✅ DonJoy: geni.us/hTAzKk
✅ Komzer: geni.us/74f6
✅ Orthomen: geni.us/dfCzrHw
If you buy anything via these links, we may get a small commission at no extra cost to you.
Thank you for these in depth videos. Really helpful and well thought out
Glad it was helpful!
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
Thank you so much very great information.
Our pleasure!
Thank you for what you do. I appreciate you
You are welcome
Thank you!
Welcome!
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
Glad it was helpful!
Excellent 👍
Thanks for the visit
Thank you ma’am
You're welcome.
I watched so many videos but urs are the best❤..mine is complicated with LCL( i have knock knees with my right knee leaning towards the left)and meniscus injury along with spondylesthisis grade 1.scoiliosis 14°.can you make videos for such cases plz❤❤
I'm glad you found the video useful! Your situation really requires tailored advice - I think you'll get better results if you see someone in person who can assess you and see how your body responds to movement tests etc.
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
It sounds like you may have irritation of the patellofemoral joint - this video may be of use: ua-cam.com/video/QMEbdQGDwmA/v-deo.html
Thank you very much for the answer!
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
Gentle exercise can be started from around day 2 or 3. From there, it really depends on how your knee reacts to what exercises you do. Sounds like you may have a grade 1 or mild grade 2 tear, so should have a rather straight-forward recovery. You can read more about the treatment here: ua-cam.com/video/6JblCYxeOB0/v-deo.html
You’re the best, thank for this guys. Going through a level one myself. This video was a huge help today. 🙏🏼
How to improve ligament injury s
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?
I also don't know what a mild buckle means - best to ask your doctor who ordered the scan.
Is there a way to know that your injure muscle is stronger (have strength) enough to run?
Yes, I think I discuss the return to sport criteria in this video ua-cam.com/video/6JblCYxeOB0/v-deo.html
I have Horizontal meniscus tear .please what kind of rehabilitation exercises recommended?
Here's our video series on meniscus tears. Hope you find it helpful! ua-cam.com/video/C6loNMqxj7A/v-deo.html
@@SportsInjuryPhysio many thanks 😊 🙏
Hlo mem one vedio plz for tibia and fibula fracture after surgery
Perhaps this video can help: ua-cam.com/video/q7aMU9salbU/v-deo.html
Sir i have a question i have lcl strain what i gonna do for now thanks sir/ mam
Hi there,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Had to do these on both legs as both knees were injured😂
LCL ligament injury Grade lll exercise video
Your statement makes no sense. It is not even a meaningful sentence.
Grade III complex Tear of anterior root & horn of lateral meniscus exercises tips
👍👍👍👍👍
Hello mam! I get injured when playing football,i running and when immediately running stop my left knee is bend down quickly and i can not give any pressure on my knee and it is so painful, after few minutes i felt okay, i can walk,but feel pain on my outside knee,and when i want to full bend my knee, it feel pain,
Now i am walk do everything but when bend knee its feel pain,what can i do?please tell me mam
Hi there,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Even box squats or squat 60 degree is feeling still the strain or pain at the side of my knee and stays for 48hrs
Then it is too early for those and you need to continue with other exercises first.
@@SportsInjuryPhysio ok thank you so much🙂