LCL Tear Information

LCL Exercises

Content:

Quad Sets -- Tense up the quad muscles in the front of your thigh
Clamshell Exercise -- Bend your hips and your knees at 45° with your feet together
Step-Up Exercise -- Step up on the platform with the foot on your injured side
Calf Raises -- Lift your heels off the floor, as high as they will go
Bridge Exercise -- Keeping your knees bent, raise your hips up towards the ceiling
Lunges -- With your toes still touching the floor, lift your left heel off the ground
Heel Slides -- Slide your heel towards your glutes until your knee is at 90°
Straight Leg Raise -- Raise your injured leg up off the floor about 8-10 inches
Hip Extension -- Lie down on your stomach, with your legs stretched out behind you

In order to restore strength and full range of motion to your knee, you need to keep it moving with exercise. Be careful not too do any exercises too soon in the recovery process though, or you could undo all of your healing!

Quad Sets

Sit on the floor with your injured leg stretched out straight in front of you and your uninjured leg bent so your foot is flat on the floor. You may want to roll up a small towel and place it under your injured knee for support.

Tense up the quad muscles in your injured leg (the muscles in the front of your thigh) by pushing your knee into the floor (your heel should lift slightly off the ground). Hold for 5-10 seconds, then relax your leg again. Do 10 reps 3 times a day.

Clamshell Exercise

Lie down on the floor, on your uninjured side.

Bend your hips and your knees at 45°, with your feet together. Still keeping your feet together, slowly raise the knee that's on top as far as you can. Hold for a second, then lower your knee back down. Do 10 reps 3 times a day.

Step-Up Exercise

You will need an exercise platform or something of a similar size (about 5 inches or 13 centimeters high) in order to complete this exercise.

Take the platform and step up on it with the foot on your injured side, keeping your other foot flat on the floor. Transfer all of your weight to the injured leg and straighten it as your other foot lifts off the ground. Lower the foot on your uninjured side back down to the floor, so it's at the starting position. Do 10 reps 3 times a day.

Calf Raises

Make sure you do the following exercise with something nearby you can hold onto to keep your balance.

Stand with your feet shoulder width apart and lift your heels off the floor, as high as they will go, so you are standing on the balls of your feet. Lower your heels back to the floor slowly. Do 15 reps twice a day.

Bridge Exercise

Lie down on the floor, on your back. You may want to roll a towel and place it under your neck for support.

Bend your knees so your feet are firmly planted on the floor. Keeping your knees bent and your feet in contact with the floor, raise your hips up towards the ceiling. Hold for a few seconds and lower your hips back down. Do 10 reps 3 times a day.

Lunges

Stand with your feet hip-width apart.

Keeping your back straight, step forward several feet with your right leg. Lift your left heel slightly off the ground, but make sure you keep your toes touching the floor. Bend both of your knees to a 90° angle. Hold for several seconds and rise. Go back to the starting position and repeat the lunge with your left leg. Do 10 reps 3 times a day.

Heel Slides

Lie down on the floor with your legs stretched out straight in front of you.

Take your injured leg and slide your heel towards your glutes (your knee will start to bend) until your knee is at a 90° angle. Hold for several seconds, then slowly return your leg to the start position. Do 15 reps twice a day.

Straight Leg Raise

Lie down on the floor with your legs stretched out straight in front of you.

Bend your uninjured leg so your foot is lying flat on the floor. Keep your injured leg straight and tighten your thigh muscles. Raise your injured leg up off the floor about 8-10 inches. Hold for 5 seconds. Slowly lower your injured leg back to the floor. Do 10 reps twice a day.

Hip Extension

Lie down on a flat surface on your stomach, with your legs stretched out behind you. Cross your arms under your head so you can rest your head on your arms.

Tighten your buttock muscles. Keeping your knee straight, lift your injured leg off the floor about 8-10 inches and hold for 5 seconds. Lower your injured leg back down to the floor. Do 10 reps 3 times a day.

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