8 LCL Exercises - LCL Strains or Tears

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: https://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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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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