4 LCL Injury Recovery Exercises

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Жыл бұрын

Today’s video covers recovery exercises for the lateral collateral ligament or LCL. The LCL is located on the outside of the knee and connects the thigh bone (femur) to one of the bones of the lower leg (fibula).
This ligament can be stretched and/or torn when the knee undergoes stress that pushes the knee outward (varus stress), which is more common in contact sports such as football or soccer. Common symptoms include pain and swelling at the outside of the knee and a feeling of instability with certain movements.
Rehab from this condition should focus on regaining mobility initially and then transition to strength and movement control exercises designed to protect the lateral joint line. If you have experienced this injury, give these exercises a try.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including knee ligament injuries and can be ordered with the Amazon and Barnes & Noble Links below.
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Пікірлер: 104

@infoplus9733 3 ай бұрын

This is exactly what I have and this guy is one of the only people to touch on the subject. THANK YOU!!!

@RehabScience 3 ай бұрын

Glad the video was helpful!

@scantron6243 10 ай бұрын

This is great, thank you!

@RehabScience 10 ай бұрын

You’re welcome!

@noodlegod1031 9 ай бұрын

thanks

@GlowingAT40s 8 ай бұрын

Thanks

@AOUSI 3 ай бұрын

Thank you so much ! ❤

@RehabScience 3 ай бұрын

You're welcome 😊

@theworldiswatching9658 4 ай бұрын

I can’t wait to add these to my daily physio! These all look so beneficial. I’m recovering from a meniscus tear but also have something funky going on with my lcl of the same knee. I think these will help both

@RehabScience 4 ай бұрын

Best wishes with your rehab process! If you need more comprehensive programs, my book has programs for both meniscus tears and ligament injuries. Here is an Amazon link for my book, if you want to check it out. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/1cVAhfl

@snehasishchoudhury6778 10 ай бұрын

After those exercise, I feel to much better than before.❤. Thankyou, sir.

@RehabScience 10 ай бұрын

I’m glad to hear the exercises were helpful!

@earthismyhome6 13 күн бұрын

Have you done it while having a pain?

@aravinvijayakumar2792 Ай бұрын

Thank you sir

@RehabScience Ай бұрын

Welcome 👍

@dellapel4728 12 күн бұрын

Tq. Very helpful clip

@RehabScience 12 күн бұрын

Glad it was helpful!

@spiercevaughn 6 ай бұрын

Cool video! I looked this up because I was rock climbing yesterday and had an aggressive heel hook on a hold I was pulling hard into the wall while the foot rotated and I felt and heard a loud pop noise, and after looking it up I’m pretty sure it was my LCL. I’ll try some of these exercises

@RehabScience 6 ай бұрын

I hope the exercises help you!

@danepedersen9775 6 ай бұрын

Thank you for the reply! Hearing that loud pop was more scary than anything. As far lower body resistance training are any movements I should avoid? I plan on doing your rehab exercises daily.

@abdelhakouazine70 11 ай бұрын

Man thank you very much ❤️

@pleatedskirt18 7 ай бұрын

Thank you for the video, it is a great help and source of information. However, may I ask a question? I damaged my knee by falling off a gate and catching my foot on the other side to my body, thus bending my knee sideways - yes, it did hurt. As it is now slowly getting better, and no longer needs any daily support, I was wondering if you think cycling on a turbo trainer, or keeping it warm and cycling on roads would be an acceptable form of exercise? Happy New Year, and thanks once again.

@deadforalldead3576 6 ай бұрын

Not an expert, but i won’t recommend you to do this without some type of support for you’re knees.

@preetishah2223 8 ай бұрын

How to stop limping with injured knee,very hard to walk please suggest

@gracemartinez4348 8 күн бұрын

Great! How soon can the person start doing these exercises after a LCL injury?

@RehabScience 8 күн бұрын

It depends on the grade of the injury and the severity of your symptoms. If an exercise can be completed with mild or less pain and no joint instability, then it is usually fine to incorporate.

@adrianagasino 11 ай бұрын

Curious question, does my knee have to be straight when I do the first 2 exercises?

@eldenn3877 Ай бұрын

Beginning April, i had a knee to knee collision playing soccer and heard a loud pop and wasn’t able to walk for 2-3 days, docter said it was a lcl injury now it’s june and the pain has lessened. I can run moderately ,get on with my day by day but one wrong movement brings back a immense pain. Any recommendations?

@sandhiyasanthosh1013 3 ай бұрын

Hi, I met with an accident on road my bike skitted and I got injury on my right leg knee ACL and PCL 1/3rd teard doctor told me to do surgery. Is it possible that without surgery I can recover my leg with these exercises?

@zero6972 4 ай бұрын

I have just had my acl reconstruction+ LCL was also tightened with a screw...after coming back I hurted my LCl at the fibular region...since then it has been 20 days and I can barely bend my knee 60°...the knee keeps getting locked...tye doctor worries if I dont bend my knee eill be stiff. What's your take? Should I ignore pain and try to bend more than 60°? Or let it heal more.

@pneummaa 11 ай бұрын

What if I’m feeling the pain all the way through in the first exercise?

@karimaelouahmani7078 5 ай бұрын

Thank you so much sir. I've actually had my injury two years ago and haven't done much about it so it still hurts even tho I no longer workout or once every month. You think these exercices might help still?

@gl1981 Ай бұрын

I have Similar complaint

@stamford6964 6 ай бұрын

Recommend these exercises knees feel a lot stronger after would also recommend doing these tests regularly as I felt pain in my left knee and didn’t know it was injured until I injured my right one😂

@user-zh3hp8is3i 2 ай бұрын

hi i just wonder what is problem on my knees when i sit down when squating and specially sit tight there is very terrible pain on my side knee and also like a little back of knee

@HardiMohammed-x1e 3 күн бұрын

Hi good morning. Please what will you do when you hear sounds like mimicking in your knee.

@dvshtone 2 ай бұрын

I have this but its not too much like i can walk and all but when i try playing football ⚽ again it makes it worse. Decided to stop for months but now i just want to do my early morning runs. My question is it ok or healthycoz i already done one this morning

@34freaks 9 ай бұрын

Has it gotten better since you cam from doctor

@mustufaz50 11 ай бұрын

What happens if I hear minor clicking sound when bending the knee?

@chrisgreen1904 9 ай бұрын

Most likely, benign cavitation, provided there is no pain associated with.

@retrongaming13 8 ай бұрын

Mera bhi which sence hai

@raghavsharma9838 7 ай бұрын

I have the same problem. Please inform me about cure or solution if u know that'll help me a lot.

@greatstatus828 6 ай бұрын

Strengthening

@sondre.linonus.berglund 6 ай бұрын

@@raghavsharma9838I have a old acl and meniscus injury that I am recovering from. I did have two surgeries some years ago, but after the second surgery I ended up in a bad headspace and didn't bother to recover. Time alone does not help, so action is needed. First off, you need to find the source of what you are experiencing. Maybe your muscles are unbalanced, or you lack mobility, or high muscle tension, or they are not enough used. I would search for professional help through scanning with MRI first, and if no surgery is needed you'll frequently go to physical therapy. A knee should not make noises, and especially not hurt.

@KuldeepSingh-vy5rj 2 сағат бұрын

Sir, I also have pain in the outer side of my knee. Whenever I run, I feel pain while running. But I do not feel any pain while walking. By the way, I had this pain due to running on the road. Please tell me its treatment

@LijalemBekele-kb3ql 2 ай бұрын

i have grade 3 llligament tear ,can i start it now or after recovery

@sarajames5666 Жыл бұрын

Bonjour c'est possible la traduction en français s'il vous plaîtttttttttt bonne continuation.

@abhirazzz7780 2 ай бұрын

PCL AVULSION FRECTURE AND LCL NEAR TO COMPLETE TEAR ......15 DAY OVER WITHOUT SURGERY.....NOW WHAT EXERCISE HAVE TO DO

@bryangonzalez6096 4 ай бұрын

What do I do IT band on my left leg and LCL injury in my right but it hasn’t swelled so I think stage 1 or 2 idk

@RehabScience 4 ай бұрын

If you don’t notice much swelling, then you do probably have a grade one injury. I would recommend implementing the exercises in this video and the one below. kzfaq.info/get/bejne/aMybi8aH196bqWw.htmlsi=Lcs4xQn9te73vFUG

@user-gf2df3lm5u 9 ай бұрын

Mine is that place you pointed is not paining me but it is just big 😢

@danepedersen9775 6 ай бұрын

Thanks for the video! Today I was stretching a heard a loud pop in the pigeon pose. There’s no swelling but a little tender. How can you know if it’s a ligament sprain or tear?

@RehabScience 6 ай бұрын

Glad the video was helpful! Ligament tears require considerable force (sprinting and cutting, jumping and leg gets twisted, etc), so it's most likely that you sustained a grade 1 sprain (the least serious version) since it happened while stretching (less force on the tissue).

@ambrr_lily 4 ай бұрын

After decades of yoga (mostly Vinyasa and some Bikram) I noticed I could no longer hold the longer yin poses without ligaments slipping and feeling unstable. So I stopped. But now, I've had to stop yoga and regularly injure my LCL (to the point of not bearing weight) because the ligaments are too loose, or that's how it feels. I would encourage you to strengthen strengthen strengthen all the quads, hamstrings and calves VERY intentionally keeping the knee straight in the midline. Otherwise, I'm your future. Really deepening those stretches and opening the hips feels so good, but those joints need lots of appreciation as you get older.

@ashnandmajhi4447 4 ай бұрын

Sir, left leg not straight properly. I am daily runner .left outer side of knee pain.I can't walk properly.

@LifeLessons358 2 ай бұрын

I dont feel pain anymore in my lcl after injury but I am struggling with standing with one leg because of fear.

@mssavedin92 Ай бұрын

Yesterday, I was out with my son's dog, and due to another dog's presence whom didnt get along with other large male dogs..according to the owner....it began. He barked and our dog lunged ,glad I was next to a pole that I could hang onto!! unfortunately the lunge directly got my left LCL area. Needless to say I hobbled home, barely..thankfully it was right next door. . Very painful. No sensitivity on either side of front knee cap so I dont think theres a tear. Just cant move my knee to the right. So, Im hoping these will help. If theres any others , please post a link. Ice, heat, advil and these for now. The calf muscle is stiff and sore too.

@RehabScience Ай бұрын

I’m sorry to hear about your injury. Besides the exercise in this video, I would also recommend implementing the mobility exercises in the video below. Make sure to only move as far as you can without pain and your knee should desensitize gradually with time. kzfaq.info/get/bejne/q52HZJOW1JameZ8.htmlsi=81cSMqhJzThtzR6f

@mssavedin92 Ай бұрын

@@RehabScience Thank you so much for that reply, i appreciate it alot.I shall check the other video out too.

@BruceNaicovitabua 2 ай бұрын

What happens if i hear minor clicking sound when straightening my knee????

@hermillajattan8411 Жыл бұрын

Is it ok to do this on the other side too just to create balance?

@rickstark85 9 ай бұрын

Nope

@peterroper9090 7 ай бұрын

Yes, is perfectly okay and probably a good idea. Keep well balanced so you don't hurt the other side in future

@user-gf2df3lm5u 9 ай бұрын

How it happened i was trying to cross the ball inside the box then os happened 😭😭😭 what's that

@hedleygerhardt 2 ай бұрын

Hi there , I wanted to ask about the loss of mobility (just recovered from an LCL grade 2 tear); it does have limited range- almost feels like a small balloon sits behind knee cap. Why is that the case physiologically? 0:02

@RehabScience 2 ай бұрын

It’s difficult for me to say without knowing more details and evaluating you. It may be that you are experiencing a bit of intra-articular (inside the joint) swelling.

@jayhosh8126 9 ай бұрын

Every time you started rotating your knee side to side standing on one leg my anxiety shot through the roof lmao, im going to try these because my LCL defintely got somewhat sprained and i feel the pain almost feeling as if its shooting down the calf from that outside of the knee area that almost pulses when im carrying something heavy, my brain wants to then hyperfocus on keeping the leg straight, so glad my body knew already how to manage hurting it more

@RehabScience 9 ай бұрын

I hope these exercises help you feel stronger and more stable and help reduce any movement anxiety that you have.

@tanimachakraborty8137 11 ай бұрын

Just below my right knee bends when I walk

@bringtheseo 6 ай бұрын

I did mine about a year and a half ago doing squats. Sucks!

@dipankrhalder6187 9 ай бұрын

Sir My mcl position pain to much, What should i do now give me some suggestions pls .

@RehabScience 9 ай бұрын

I would recommend performing the exercises in my MCL rehab video. Only do the ones that you can do with mild or less pain. Here is the link. kzfaq.info/get/bejne/iMVymbdi3tHMqoU.htmlsi=U7N-XC9bVlR0nIQ0

@dipankrhalder6187 9 ай бұрын

@@RehabScience thank you sir

@brad349miller 6 ай бұрын

I dropped it dropped it low too much in my 20s. 15 years later and still hurts.

@THISISRISE Ай бұрын

Bending my knee feels impossible

@ticonderoga8000 Жыл бұрын

Does this help even if you're not fully injured / torn yet?

@RehabScience Жыл бұрын

Yes, these can help with lower grade sprains and partial tears.

@gar1256 9 ай бұрын

@@RehabSciencehow long and how often should one do these exercises?

@docglock1653 6 ай бұрын

Do I or should I wear a knee brace while doing these ?

@deadforalldead3576 6 ай бұрын

When was it when you injured your knee?

@zero6972 4 ай бұрын

When you lift the leg or you are putting weight on your straight leg...please wear the immobilizer brace tight.

@Efizzle313 4 ай бұрын

What if you can't fully stretch your leg straight?

@RehabScience 4 ай бұрын

Then, it is important to work on regaining this direction of mobility on a daily basis. Losing knee extension can severely impact many functional tasks, including a normal walking pattern.

@WheresBabZ 5 ай бұрын

I'm not clear? You're doing this AFTER the tear has healed or immediately after injury? I have brace and rest for 2 weeks no weight bearing. When are you suggesting we do these?

@RehabScience 5 ай бұрын

These would be implemented once you are cleared for rehab. There are different grades of ligament sprains. Individuals with grade I injuries are not placed in a brace and usually can begin these very soon after their injury. Grade II and III injuries wouldn’t begin these right away.

@WheresBabZ 5 ай бұрын

@@RehabScience many thanks!

@souravromy8808 Ай бұрын

grade 1 Acl and Lcl injury ..is it possible for recovery from only exercise..

@aslahcellular7090 10 ай бұрын

Is healing of LCL injuries faster than ACL injuries?, after surgery. Thx

@RehabScience 10 ай бұрын

Yes, recovery after an LCL construction is typically faster than after an ACL reconstruction.

@aslahcellular7090 10 ай бұрын

@@RehabScience thanks 🙏

@aslahcellular7090 10 ай бұрын

It usually takes how many months for an LCL injury to heal after surgery? Thx🙏

@dawadentamang8875 3 ай бұрын

Is LCL injury permanent

@RehabScience 3 ай бұрын

It depends on the grade of injury. If the ligament is severely stretched (grade II) or fully torn (grade III), then it will most likely not heal back to normal and some joint instability will be permanent. Grade I injuries usually return to normal.

@NotGx7 2 ай бұрын

No 😂

@NotGx7 2 ай бұрын

Bro have you ever heard of sports injuries