How To Fix PCL Sprain: Early Rehab Exercises
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- เผยแพร่เมื่อ 9 ก.ค. 2024
- Hey guys, welcome back to another video, and we are focusing on a PCL (Posterior cruciate ligament) sprain.
How does it happen?
The posterior cruciate ligament can tear if your shinbone is hit hard just below the knee or if you fall on a bent knee. These injuries are most common during:
Motor vehicle accidents. A "dashboard injury" occurs when the driver's or passenger's bent knee slams against the dashboard, pushing in the shinbone just below the knee and causing the posterior cruciate ligament to tear.
Contact sports. Athletes in sports such as football and soccer can tear their posterior cruciate ligament when they fall on a bent knee with their foot pointed down. The shinbone hits the ground first and it moves backwards. Being tackled when your knee is bent also can cause this injury.
Signs and symptoms of a PCL injury can include:
- Pain Mild to moderate pain in the knee can cause a slight limp or difficulty walking.
- Swelling. Knee swelling occurs rapidly, within hours of the injury.
- Instability. Your knee might feel loose as if it's going to give way.
Exercises:
Quad sets 3 x 12
Flexion with heel slide 3 x 12
Ankle pumps 3 x 12
Straight leg raise 3 x 12
Hip extension 3 x 12
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Thank you so so much for this video! I had a Bakers Cyst and I keep thinking that the pain behind my leg was the Bakers Cyst. After seeing this, I think. It is the PCL.
Tore my ACL and LCL from a late tackle. Heading for surgery eventually. Will incorporate these pre-op. Thanks.
Tore my PCL in feb of 2023. recently minor re-injury to it but couldnt remember all my exercises. this helps!
Much appreciated 🙏
No problem
This is super helpful, thank you!
No problem!
I just did this series after a pcl sprain, this was great, many thanks!
Great video using after sore knee from car crash
The back of knee feels like it's going to pop. 4 years ago I was doing burpees tuck jumps and when I landed my knee gave out. No swelling, no pop sound. Was able to recover. Recently I was running stairs and again no pop or acute injury but about 2 hours later the back if my knee felt tight and feels like something is being pulled and wants to pop
Thanks for the video bro. I tore my
PCL and LCL 3 years ago but doctor advised me against surgery. Been doing normal weight training exercises. Trying to get back into football but still hurts after a short session of 5aside or jogging. Hoping these exercises will help.
Did it ever get better
Predicted the chip !!😂 Great video
Yessir 🔥
How long does a partial tear take to heal? I’m 9 months into my injury and can walk ok. Running still hurts and jumping’s even worse.
Advice for rehab if you have pcl tear along with mcl tear?
If I strained my calf, should I stretch after these exercises or would that make it worse?
Hi, I've just been diagnosed with grade 2 PCL tear. Consultant has recommended physio but also a specialised brace to support healing - any views on the value of wearing a PCL brace?
Yes it can help for the short term while you are rehabbing
Dis video came out a year ago n look…. He was right warriors are now in the finals against the heat. Warriors in 6!!!
SEE! 😂
What to avoid when u have pcl sprain
Fell off my cycle and landed on my right knee. Could feel excruciating pain on the back of the knee and calf. That was in November last year. Had MRI done, Doctor didn't mention surgery. Did physio. Still can't bend my knee all the way. It gets stiff and pains when I force. Hope it'll heal in time..
You need manual therapy and also another scan to check if there’s anything blocking your knee. Plus when bending your knee do you feel scared?
@@Physihop I don't feel scared but I know there will be pain so I'm a bit hesitant...
In late 2019 I tore my PCL grade 1 and my MCL grade 2 and have recently reinjured my knee with a similar diagnosis. I feel I never fully recovered from the PCL tear as the sagging remained ever since the first injury - does the PCL ever recover/tighten on its own or is surgery required to fix the sag (even if it was grade 1)?
Did you get an MRI scan? To confirm it was a grade 1 injury
Grade 1 PCL can recover on its own as only a few tissues have been damaged. Just takes time because not a lot of blood flows through the knees
Hello sir, i have been told that i have high grade tear of lower 1/3 of PCL.....can you plz suggest what does it mean exactly as this is been given in my MRI reports.
Did they mention what grade? Is it a grade 3. Also did you consult this with your doctor?
@@Physihop what grade they didn't mention sir, and my doctor told surgery is necessary if it doesn't heal over a time, as i had tibial fracture and surgery performed, after removal of implants only the pcl surgery can be performed the surgeon told...
My doctor told me i sprained my PCl once he got the MRI results but he never told me what grade it is its been two months and and i was wondering hoe long it takes to heal ?
If he didn’t say anything then I’m guessing it’s either a grade 1 or 2. Most likely 1. Healing time roughly 4/6 weeks with rehab
SHEEE MAN GUESSED IT
I really did!
I havent been to a physio. But i believe i have mildly injured the back of my knee. I did it about 5 days ago, still there but feels a bit better. I felt a pop and very little pain when i did a squat but i dont think its torn. Any advice?
Try and get a physio or a sports therapist to assess your ligaments just to be sure. If you’re based in london I can assess you
@@Physihop ok thanks for the quick response. And im not based in London unfortunately. But i will get it checked out. Im only 15 so it should heal up quick anyway.
@@Physihop hey bro, just giving u an update. I am getting an mri anyway for a shoulder issue i had. So i can check the ligament. And tbh when i heard the pop it was just the knee joint and by coincidence i hurt the ligament. If it was torn id know about it because theres very minimal pain, no swelling and no limp so it’s probably a grade 1-2. But ill still get it checked out just to be 100% sure. Thanks 🙏🏼
How frequent should I do this exercises? Should I do it everyday?
Yes everyday
I am pcl grade t2 please help
These exercises will help and also being patient
I injured my PCL last year nov 2021 and i have still very stiff knee and ligaments, is there anything i can do to speed it up? thanks
Have you had a scan or gone to see a specialist? And have you done any rehab?
@@Physihop I had a MRI scan but it did not show a that i needed surgery just physio, but i have been doing physio for about 2 months now and the improvement is very slow, any tips to speed this up? thx
@@Physihop Yes i have done rehab but the pain remains and i cannot bend it like i could before
@@susanhamshaw4666 I had a PCL tear (right leg) last November 2021 falling from my cycle. It hurt bad. Was on brace for 4 weeks. Got an MRI done. But wasn't told what grade it was. Anyway, did physio for a month and continued with it. Can't still bend my leg completely. It gets stiff and I can feel pain when I try to squat....dunno how long it'll take to heal.
Thank you
Sir i have pcl tear (grade 1) but i can walk, running properly and not having pain i also take rest 2 months as doctor advice. I also wear knee cap but still my bottom bone goes back slighty. Should i have an operation? or it will be recovered by it self🙏🙏🙏🙏
Hi there, for a grade 1 you won’t need surgery. Rehab exercises will be more than enough. Follow this video to help you recover
@@Physihop but sor bottom bone goes back slighty will it return to his place or not
Get a scan to see if there’s anymore damage