Top 5 Exercises For Later...

Exercises can help manage lateral collateral ligament (LCL) injuries. Physical therapy and rehabilitation exercises can help improve the strength and stability of the knee, reduce pain, and prevent future injuries. However, it is important to work with a physical therapist to design an individualized rehabilitation plan that takes into account the specific needs of each injury and patient.

Start in a seated position with your legs straight out in front of you.
Place a belt around the end of your affected foot.
Slide your heel in towards your buttocks as far as you can, keeping your knee pointing directly upwards.
Use the belt to assist with the movement.
Hold as directed and then slowly return to the start position and repeat.

Lie on your back with a foam roller or rolled towel under your knees and let your legs hang over in a comfortable position.
Straighten your affected knee by tensing the thigh muscles, so that your heel comes off the table and the knee straightens.
Hold this position, then control the movement back down to the start position and repeat.

Lie on your back with your legs bent and feet flat on the floor.
Straighten your affected leg out so that it is flat.
Tighten your abdominal and thigh muscles, and lift this leg directly up, keeping the knee completely straight.
Ensure your stationary leg stays still with the knee pointing to the ceiling.
Control the movement as you lower the leg back down onto the floor.

Lie on your back.
Bend your affected knee to an angle as instructed by your clinician.
Pull your toes towards you.
Gently push your heel into the bed
Hold this position as instructed.

Lie on your side with your affected leg on top.
Tie a resistance band around both of your ankle.
Keeping your top leg straight, lift it directly upwards pulling against the resistance of the band.
Slowly lower your leg back down controlling the movement against the band.
Relax and repeat.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for a Lateral Collateral Ligament Injury, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.