Top 5 Exercises For Poste...

Exercise can help in managing posterior cruciate ligament (PCL) injury. The PCL is one of the four main ligaments in the knee joint, and it is responsible for preventing the tibia bone from moving too far backward in relation to the femur bone. PCL injuries often occur as a result of sports injuries or car accidents.

Lie on your back with your legs straight.
Place a rolled towel underneath your knee on the leg to be exercised.
Your heel should rest on the ground with your toes pointing directly up towards the ceiling.
Tighten your thigh muscle and push the back of your knee into the towel.
Your leg should remain still as you tense your thigh.
Hold this position.
Relax, 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.

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.
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.

Sit upright with your back supported before straightening your leg to do the ankle circles.
Lift your leg up and begin making large slow circles with your foot in one direction for the required number of repetitions.
Switch legs and make circles with the other ankle in the same direction.
Switch legs again and reverse the direction of the movement, perform the required number of repetitions firstly with one ankle and then repeat with the other.
Try to stretch your ankle as much as you can as you feel the stretch in your ankle, foot, and in your lower leg.

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 Posterior Cruciate 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.