TOP 5 EXERCISES FOR LCL SPRAIN
Special thanks to our friends at Koa Fit for the exercises provided below. Clinician reviewed and approved. Enjoy.
Range of Motion
Following a ligament injury the knee tends to swell, restricting the knee range-of-motion. This exercise methodically and safely address this tightness and ROM restriction.
Short Arc Quads
This exercise targets the end range of knee extension strength. This range often weakens following a knee injury, leading to knee buckling and pain.
The quadriceps are key to activities such as getting out of chairs without pain or difficulty. This exercise strengthens them without adding strain to the LCL.
Strengthening the outer hip to recover from a knee injury may seem strange. But research shows strong outer hips reduce knee instability and are an important part of recovery.
This exercise is a conservative approach to both improving hamstrings contraction AND your knee's range-of-motion.
Excessive swelling restricts knee range of motion, inhibits the knee musculature and slow the healing process. Icing quickly and methodically for short periods for the first 3-5 days following injury is extremely beneficial.