How to fix an LCL sprain: Rehab exercises
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- เผยแพร่เมื่อ 27 ก.ค. 2024
- Hey guys, welcome back to another video and today we are going over an LCL sprain. What is the LCL? The lateral collateral ligament. It connects the (femur) to the shinbone (tibia). The LCL helps keep the knee from moving side to side.
Here are the best exercises for an LCL sprain:
Straight leg raise 3 x 10
Half squat 3 x 10 done
Donkey hydrants 3 x 10 done
Adductor raise 3 x 10
lunges 3 x 10
single-leg balance 30s x 3
progression SLB 30s x 3
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i over stretched my lcl 10 months ago, it happened again on October 19, i had a 3 to 4 weeks of recovery, i thought that I'm already ok. This morning i tried joining my basketball practice again, and unfortunately it happened again. So whoever is reading this i want to remind you that recovery is important, be patient, be consistent, because it'll only get worst. Hopefully i would have a great recovery.
Thank you for this advice!! Sprained my LCL yesterday
Is 7:52 what you're talking about??
I hope you get better bro
I have as same as your story🥲
Thank you! I am going through this HELL RIGHT NOW!! IT TRULY SUCKS KNOWING WHEN I WAKE UP MY DAY IS ALREADY DONE. I GO BACK TO BED AND LAY THERE SMH
I had this injury. It was SO painful but as soon as I saw an Ortho physician and got a knee brace it was a game changer. I kept it moving, within limits of course. I later found out that this was good for the ligament cuz it needs blood flow and movement does that. I could literally feel the heal. My pain was primarily at night. Went to visit my mom and had to sleep in her recliner cuz laying down was painful 🤣but I did what my body wanted and allowed. Seeing the PT was the best part. The exercises were so soothing. My knee wasn't super stiff cuz I never just sat still. This injury taught me a lot and now I make conditioning a part of my life.
this was really useful to watch and something i'm going through right now. thank you for the info and tips
Hero 👏🏽 thanks well needed exercise’s to add to my rehab plan
This is the most helpful and information video. Thank a lot. I've been searching in several videos bug not explained this well. I fell down the stairs and thos happened on my knee ligament. So painful. Doctors dont explain this much. Was tokd to rest 3 to 4 day and gave crutches to help walk. It's been over a week and pain still there but swelling has gone. Tried to do regular chores but hard to get up from floor. Will defo try these exercises 👍
This has been sooooo helpful. Thank you. ❤
Had an LCL sprain through Judo. This video was incredibly useful, clear, with no waffle. Thanks for creating this!
Thank you for the exercises. I will be doing them every time I go to the gym as part of my routine.
What kills me is I use to do all those exercises as a runner and then I got lazy and bam, now I have a lcl sprain!! Keep doing the little things peeps!! Great video dude!
Did you heal up
Same thing I do this regularly. Took 7 weeks off, went to play football then bam. 😢 Guys stay consistent
exercises look great, thanks
Thank you man that helped me so much
I like that you acknowledge the LCL can be a non-contact injury. Mine occurred playing tennis. I also like your recommended exercises are offered with an eye not only to get out of pain but to return to playing your sport.
how did yours recover? i hurt mine playing tennis too. it’s not swollen from what i can tell but it’s on the outside of the knee. have just been icing it and popping advil. sounds like this might be a longer recovery than i thought
🇺🇸🇺🇸Hey, thank you for the video! Very straightforward and easy to understand! Cheers
Great content - thanks!! !💯
Love the video. Actually from what you said I’m really thinking I haven’t strained my LCL and it might be something else I’m gonna talk to my doctor about it
Thank you I need this I sprained my lcl playing football It’s been a week I’ve been doing These exercises my knee is feeling much better but I’m gonna continue to do these and rest thank you
Hey I sprained mine as well around a week ago how is you’re recovery process going?
Appreciate this a lot
Thanks a ton gonna get to work immediately
No problem 🙏🏾
Thanks! I sprained mine doing Brazilian Jiu-Jitsu. It seems fairly minor, but really affected my mobility the first few days. Now the swelling is down and it's feeling a lot better I wanted to start doing some exercises to strengthen around it.
How've you been doing with it? My husband sprained his recently as well. Also had "popliteal" damage along with it. Also Jiu Jitsu. We discovered it was repetitive practice in a specific movement - too many times which basically primed him for this injury. Young JJ coaches sometimes don't think about older bodies. It's largely up to that person to learn (mostly and unfortunately through injury) what's not good for them to be doing 40 reps of - then sparring lol.
@@chicagobrandagency it's doing much better. It healed to about 75% pretty rapidly, but then has been lingering there and progressing very slowly. I absolutely think repetitive movement and strain might have been a factor because there seemed to be no reason for it to pop when it did.
@@overrideFunction that's exactly what happened to my husband, he also injured his popliteal tendon due to the LCL sprain. Weirdly he heard a loud pop - but very little (really NO) pain, until he woke up the next day. Also annoying.. the MRI radiologist just said "sprain" but did not state the grade of sprain. Which matters. Husband is currently injecting it with TB500. It's helped us both a ton in the past. We both do JJ at 40. Only issue with TB is that the injury can feel fine very fast, before it's totally healed - so waiting the full 3-6 weeks (depending on grade of tear) seems important. Not that I followed that advice... I competed on an injured ankle 3 days later after injecting TB into it. Was great but a mistake to have done. I couldn't walk at all on it day 2, injected, by day 3 it seemed fine. TB helps but healing time is still important.
What movement were you doing when yours went? Did you also have any popliteal damage?
@@chicagobrandagency I was doing a Choi Bar and at the part where you insert your foot in the space between the arm and hip. (Lots of people haven't heard of that technique, even seasoned BJJ people but they often still do that motion and just don't know what it's called or call it something else).
I never got it imaged so I'm not exactly sure if I also damaged that tendon. I've had too many bad experiences with doctors and generally find them worthless or a waste of money unless you find the rare really good one. I would not be surprised if I also damaged that ligament as well as I also had pain there.
My LCL popped 3 times while doing bjj in a 50/50 position.Happened 2 months it's about 90% healed.Can't fully squat on my own weight .
Great video ~
I took a couple of knee on knee hits in a futbol game , didn’t notice it that much the day of .. the following week it felt like my knee was very unstable. Especially while standing up to take a piss , as I would finish and release my body weight load I could feel a sensation around my knee cap.. I knew something was off. Took a week off from any footy , had my doctor check it out . Got me on the table , pulled my leg in all directions and said it seems fine , no need for an mri. I played a game yesterday after the week break and it still doesn’t feel a 100% .. unfortunately, I think lcl and mcl sprains may take up to a month to fully recover. Sucks big time …
Thank you sir
Thanks bro 👍
Hurts my LCL during a sparring session. Although it does not swell or bruise, it hurts pretty suck. Thanks a lot for the informative video
keep it up 👍
Will do bro 🙏🏾
Hey great video. I’m a rugby player from South Africa. I got injured in a game the 12th of March. When it happened my leg from knee down went kinda numb. After it was swollen and I went to the doctor and he said it was a sprain. It was on the outside of knee. I went again lastweek and he told me it was a lcl tear so he sent me for x-rays. I was also in pain since I got injured but I always had mobility like I can bend it just till a certain angle. Lately after walking I’ve been getting some pain in my achillies in the same leg I injured and I’m still in pain after walking but not everytime. The doctor told me it would take about 4-6 weeks to heal since the day of the injury. But this left leg from the knee down always goes a bit numb if I’m sitting or laying down too long.
Hey there, check to see if you can get an MRI scan. Also due to the trauma and you putting less pressure on your left leg it could have lead to you getting pain at the Achilles
@@Physihop The doctor only sent me for an x-ray scan of my knee. Okay but the pain switches from outside to inside or both sides sometimes too. He said that it’s just a sprain & that it would take 4-6 weeks to heal.
Sounds like you need further investigation! as was suggested an MRI & CHANGE YOUR DOCTOR 😢 I know what that pain is like and the Frustration of Not Knowing what is going on with your knee 🙄🤔 Hope you get the Right answers! Good Luck 🤞🇦🇺🦘🇦🇺🦘🇦🇺🦘
Played on this (basketball) for 2 months thinking I could just ice up and it’ll go away not knowing what it was because I have NO IDEA when it happened I just started feeling it - I finally shut it down for like 6-7 weeks and man I honestly don’t think I’ll ever be the same again I’m 100% fine til I play then it feels the same so I have to play weeks at a time
I sprained my LCL months (November) from basketball. I took a break did the rice and he went for x-ray no sign of problems. The assigned me to a physio and he gave me so exercise to rehab. I done it for some time like 2 weeks .i felt better but thing is when I got back to sports after the session my LCL area always swell. Is that serious?
Bless
when would you recommend a return to the sport you play, and at what rate should you progress the intensity?? for my instance I'm trying to return to playing football (soccer). good video by the way
It depends on how well you’ve rehabbed. So do you have adequate strength on both limbs and also have you been working on your neruo muscular system as well. Send me a dm on Instagram so we can discuss further
A chiropractor lumbar adjustment caused me to get an anterior pelvic tilt, which gave me slightly hyperextended/locked knees during standing and walking for like 3 months. Could this have stretched the LCL? Because now with physio i have managed to fix the APT and the hyperextending knees in my gait. But now my knee feels a bit loose and vague pain radiates from the LCL area. AN Elastic knee brace helps me walking around at home during the day
I had an MRI scan and it came back all good, even after experiencing pain in my knee to the point where kneeling down was completely out of the question. I stopped training at the gym and haven't done any weights training for 6 months, and just the other night I "tested" my knee by squatting a few times (body weight only) and since then its been hurting again. Im beyond frustrated.
*assuming no serious structural damage*,
you may need to start with isometrics and **SLOWLY** work up to body weight.
I am a commuter cyclists. I could run 30 miles worth of errands. A road rager that swerved into the bike lane sent me tumbling down the concrete. After the swelling was gone (about 3 weeks), I had no serious structural damage but I was down to being able to ride only half a mile (1/60 of my previous comfortable distance) with mild discomfort.
I am at month 9 from injury and can ride about 10 miles.
I lost a lot of potential progress time by pushing too aggressively and having to rest and recover for weeks at a time.
Be patient and just build slowly.
Great video
Hi I had an X-ray on my left knee nothing showed up no fractures or tears I went to see a physio and he said I’ve possible sprained a ligament in my knee they gave me a brace my calf on my left leg is now aching a little is this normal and will my leg get better with the exercises you have shown?
Interesting That fall is exactly like a fall I had 5 months ago and it seemed ok but now so long later it is very sore and feels week on the LCL ..Is that possible ?
I'm almost positive I have an lcl sprain for atleast 8 or 9 months now. It happened during football season after a huge hit to the knee and its moving but there is no pain is they're anything I should be doing to keep it from moving when I bend my leg?
I had a LCL injury and its been 2-3 months and it sometimes wants to give out on me but its weird thats only happens when im playing football but not basketball but only when I need accelerate my speed or make cuts and when i hit the gym and squat 455 it doesnt bother me why is that ?
This breh is mad informative thanks for the help bro I had one question how long after the injury do I start these exercises?
Once swelling and pain is relatively down and manageable then I’d advice it
@@Physihop thank you bro but I don’t have any visual swelling just pain when I put it in some weight in certain positions does that mean it’s a low grade?
How’s your range of movement at the knee?
Also out of 10 -(0 is no pain and 10 is the worst pain) how would you rate the pain?
@@Physihop I can walk and that but not try run change angles throw kicks or put pressure on it laterally it’s starts hurting in the outside of the knee.
I got an LCL while playing soccer in December 2022. 1 month later, I had an accident while recovering and I aggravated the injury. In fact, the re-injury was way painful than the first. I started full recovery and started all the exercises to improve my knee strength and return to full fitness. After about 8 months, the pain was completely gone and I started jogging and I could even do sprints without any restrictions. I returned to the pitch for a couple of weeks, but when I went for a tackle, i heard my knee shift again. I'm back to square one again and I'm going to go go through all the exercises outlined in your video.
I know my injury belongs to the Grade 3 and I'll be more careful to get back to full fitness. I do love Soccer a lot. I'm going to also get a knee brace to begin using when I return to the pitch. Is waiting for a year adequate enough to get me back to fitness?
Go see a doctor or physiotherapist. You need a tailored plan and advice
I just had LCL replacement surgery using Achilles tendon from a cadaver and they reconnected my bicep femur as well two weeks ago how soon can I start rehab it feels pretty good I can do slight stretches but no weight on my leg as of yet is it possible to go back to soccer within a year or are my Ronaldo dreams done and over with at 56 😂 Great video Thank you
Start rehab ASAP, but do it with caution
I was doing squats earlier. I think i dropped down too quick and heard a kind loud pop. Did 3 more reps of 135. Racked, checked knee then did 8 more reps. It doesnt hurt. But it does feel kind of numb. Do you think i tore my lcl?
Can I continue Powerlifting? After recovery
I was playing today when the outside of my knee felt kinda sore when I touched it, I played basketball today and it was fine during pickup. Got home and it feels kind of tight on the outside of my left leg but I can still perform athletic movements and stuff
Have you been stretching? Also do you warm up before playing?
I played football and I got LCL tear, but I can walk with no problem only when i switch sides or put weight on it.I don't know how I got it ,I go to the gym and I squat a lot with heavy weight pushing my self , and how a small move I've hurt my knee I don't get it .!
Hey man, good luck in your career, young gun..... Can you tell me, I'm assuming the treatment is the same, but are there are any special considerations, if it wasn't a BaNg! injury? As in it just started to burn, after years of doing the same thing, with no event as a catalyst. The weird thing is it started in the second knee about 2 weeks after the first??? tx peace
*the activity is squatting, or on my knees sitting back on my feet, or feet outward and butt on ground. Every day, couple hours, for years... shouldn't they be stretched good? I stay hydrated, but I do sweat while in that position. tx
Do you feel pins and needles or numbness in that region?
@@Physihop Tx. I have figured out, or decided, at least, lol, that it is the LCL on both sides. Pins and needles to answer your question. I watched some knee anatomy vids, and, having identified the LCL, when I press on it directly, I know I have the right spot. This also caused me to discover that pressing on the MCL is very tender on both sides, even though they haven't caused problems yet... so, unfortunately, I think I figured out that my knees are deteriorating, or I'm being too hard on them and must change habits.
It seems unfair, that's why I stay hydrated, for ligaments. I tore one in my lower back in my 20s, i was crippled, terrible experience. Doc explained elasticity and hydration, so from that day I quit caffiene(dehydrator) and I've drank 2 litres a day since, I'm not even 50, active and fit. I did play full contact ice hockey for 14 years. Idk.
Peace
I recommend you go see a physio or doctor, just to get a proper assessment/ diagnosis. So then you’ll be able to get given the best course of action for your injury
@@Physihop lol, I knew that answer was coming back;) it's the only one you can really give, haha. Again, good luck. tx. peace
Thank you, and it’s just to be sure. It’s hard to diagnose someone online without physically seeing them or getting certain tests done. All the best and I hope you get the best care
Think iv done some damage to my lcl doing a body triangle in bjj. Gonna give these a go for sure
How’s it going? I just sprained my LCL in BJJ yesterday for the first time. Curious to hear how your ligament is doing after all these months
@@thanieltu3153 sup brah. Feels good now, no niggles or pains. Dialled the intensity in bjj back and was more conscious of doing things that may torque the knee, ie non locked triangles and stuff. I kept strength training and did some of these exercises and some others. As good now though, all healed up and didn't damage it further. I suggest if its not a full tear than just be carful with bjj, maybe take time off for a week and do some strength stability single leg work, see how it feels and take it easy getting back to training. Good luck my guy
@@TheFineolase thanks for the response, I’m glad to hear you’re doing better and are still able to train! Mine’s not a complete tear, and I can walk / go up stairs fine so I have hope 🙂
Like you said, I’ll take time off bjj, then I’ll start rehabbing it with exercise in a few days and get back to training slowly. I’m in it for the long run so I’ll do my best to give appropriate time into the recovery. Thanks again!
I did the same. I heard a pop tho😞. Waiting to see how i feel after a few weeks
@@gutiee522 get it moving and see a physio, do what you can. Don't just take the approach of waiting and doing nothing, the tissues surrounding your knee will only get weaker and more unstable, making you more susceptible to injury in the future. See physio, do the rehab, and get strong through a full range of motion
My LCL felt like it got overstretched I could walk and everything I even played and was fine but 2 days later it started hurting like how my MCL hurt when I sprained it last year. Do MCL rehab exercises also help with LCL?
Make sure to get it checked out just in case and i have an Mcl video check that out
The doctor told me I have an lcl sprain and now that I have gotten better I can straighten my leg without pain but can’t bend my knee backwards like my other leg with no slight pain should that be a problem?
report this to your doctor again so they can have another look at what's going on
Have just started rehab for the 2nd grade tear lcl, hope there will be good news
Update?(even i am having grade II injury)
Now I can feel very little pain and have been supplementing my exercise with some exercises in the gym
@@maheshchowdhary3354update?
I thought the lcl takes a varus force can u please explain how his knee twisting inward causes an lcl sprain??
Yes it does, I think I said valgus in the video by mistake
how long will i do these exercises? i had a grade 2 mcl sprain 2 weeks ago and i feel stiffness and some cracking sensation every time i walk
once your pain has decreased and range of movement has returned you can start. have you gone to see a doctor or physio in person?
LCL rather
@@Physihop ive gone to the doctor and then referred me to a physio. Havent gone to the physio yet
Sprained my LCL couple days ago, got a MRI scan next week but scared about back to playing football as stupid as it sounds don’t ever want it to happen again, is that possible to strengthen to that extent .?
Rest and wait until you get your results back
I never had swelling despite I sprained my LCL and also I had a small partial tear on my ACL and meniscus. But just really minor ones. Yet it never really swelled.
You recovered?
@@PallaviBhardwaj-ox3uk Yeah, I still have to take care of my knee and always play attention to it. Also these i juries came from 2-3 different occasions. I had my first than slowly started to practice again, than I injured it again. Played some games after I recovered amd than it was shitty again. But now it's fine.
I have I think a grade 2 LCL sprain, it’s been a month and I still can’t walk or straighten my leg fully, or bend it 90 degrees. I’ve been doing my exercises for physio which have been to bend what I can 3x10 everyday. What can I do if I can’t even do these exercises?
Have you gotten a scan or have you seen a physio to assess it? There could be some muscle guarding preventing you from flexing your knee
@@Physihop I’ve seen an ortho doctor but he hasn’t really done much except tell me to do physio and they gave me a brace to wear all the time except sleeping. A brace with a Rom lock that is almost as long as my leg. I have been seeing a physio but I saw my doctor yesterday and my knee is not as improved as he thought it would be by now , after almost a month. We put in an order for an mri
A brace wouldn’t be needed after a certain amount of weeks. After you just need to regain your range of motion so we can start loading the knee. MRI should help to clarify things. Also check with your physio or doctor if you’re guarding the knee. E.g contracting your hamstrings /quads to prevent you from flexing
@@Physihop thank you so much!
How are you now?
idk if you are still replying to comments but i just want to ask, its been close to 6 weeks from my lcl sprain and i still feel pain in my knee when i try to driblle the ball or do anything related to speed and agility, should i be worried?
Hey there, have you seen a doctor?
@@Physihop yes i have, but not a physio, ill be going to one soon
i have a lcl injury and now i can use my leg 90% like normal except the slight pain i have sometimes. Is it ok if i start jogging again and come back to basketball after like 2 weeks from 15/10/2022 ( i have had this injury since 18/9/2022)
I wouldn’t suggest it if you still have pain
@@Physihop so can i stick to this video until all the pain disappear or i should wait for it to go first before doing this (thank you so much for replying me 😭)
i cant flex my quads what happened was i was diving in soccer cause I'm a goalie and planted and it went in to the knee and felt like a pop
It could also be a knee hyper extension, wait until your fracture clinic and see what they say
My lcl been bad for nearly 2 years now, making my life so difficult
Will these excersize help in healing lcl or Just prevention?
Healing will occur over time. Knee Ligaments take a while to heal. The rehab exercises will help with it and also help strengthen the muscles arounf
It feels so weird when I try to straighten the knee I hurt, like it just won’t lock
You might need some manual therapy
I live in a Sierra Leone sir and there is really no treatment for ligaments here. I know i can't assume but both my LCL and MCl are injured, is there any slight hope of career in football. Its been 6 months now for me the worst time in my life. Are there any hard exercises you can show me please
Hey Salone, hope you’re well, these exercise could potentially help depending on the severity of your injury. If they are both damaged then strengthening your quads and hamstrings is the best thing to do
Can you do a video of how to strengthen your quads and hamstring without equipments because it is very expensive to pay at the gym and it is also a very long distance from my home. My Country is not so advanced compare to others
th-cam.com/video/KLxPFg7BIw0/w-d-xo.html I have this video up which will help to strengthen your lower body muscles
@@Physihop I have started doing them. How long will I take to completely heal if I am doing the exercise consistently.
I can’t give you a date I’m afraid I don’t know how severe your injury is
If a grade 1 strain has happened. How early should I start the rehab exercises?
As soon as possible, it will heal fast
@@Physihop thanks for the reply. Should I be doing theses exercises everyday or like every 2 days?
Everyday it’s a quick plan
@@remyvanbreugel4799 did you heal up well and quick? I just hurt my LCL yesterday and I think it’s grade 1 as well
I heard an actual pop, but I'm not experiencing extreme pain. Do you think it's torn or sprained?
Hard to say, better you go see a doctor or physio to help diagnose
Mine popped, very little pain, mri revealed almost complete tear of lcl. Pain is not always an indicator.
How many times a week should we do these exercises? Daily?
3 to 4 times a week
Hi. I came across this video because I had my LCL done as well just 2 and a half weeks ago from basketball when I was doing the euro step.
My recovery has been great lately, and there are times where if I walk in a specific position I’d feel my knees tweak a little bit so I have to limp to get to my destination.
The balance floor I can’t quite do yet because I feel like that my knee is going to give up so I don’t do that exercise. Should I avoid any exercises until I can kind of be a bit more mobile?
I’m trying to be patient cause I just want to walk properly and fast again😂
is this an lcl injury the doctor says its a sprain they didn't see anything bad on x rays need to go to fracture clininc
You need an MRI scan to show you how severe it is. X - ray won’t show anything
Best way to find out the grade is through an MRI scan. However if you’ve recently sprained it and there’s no swelling it’s a good sign. Most likely not a grade 3
@@Physihop mine is swollen so I had to get an MRI
@@Physihop don't know yet most likely grade 2 or 3 hope it's not very bad
Gotta wait and see, but for now manage the swelling and pain then start the exercises
What! 5:26 if you can do that without falling, you have already recovered.
Why do you put a slow mo knee sprain on a knee rehab video 😭
Go To 600s subscribeds
I will 🙏🏾
I heard a really loud snap in my knee while playing guard in BJJ and I felt my shin bone slip a bit. There was almost no pain and little swelling but it’s very unstable and weak 10 days after…hoping for grade 2 🫠
Thanks for this super video !! Ill follow you insta
went for triangle in jujitsu pretty sure its LCL loud pop no real pain yet just uncomfortable HOPING For a sprain not a tear
Similar thing happened to me in BJJ 😅 how’s your healing process been? I also had an audible pop, but pain isn’t too crazy