Are you recovering from an LCL injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From decreasing swelling and pain to increasing range of motion, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.
UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below is the at-home rehab program for LCL sprains and general injuries.
Goals
- Once swelling and/or pain are manageable, you may begin increasing range of motion/
- Once range of motion is equal bilaterally (compared to other knee), may begin strengthening exercises.
- Once strength is equal bilaterally and there is no compensation (limping, favoring the good side, etc) the athlete may begin progressing their way back to their sport.
Step 1: Decrease Swelling
RICE (Rest, Ice, Compression, Elevation)
* Rest
- * Ice: 20 minutes at least 3 times/day
- * Compression: Ace wrap all the time except during icing, shower, sleep
- * Elevation: Keep knee raised above the heart.
Step 2: Decrease Pain
Natural solutions
*NSAIDS for no longer than 7-10 days if being used continually
Step 3: Increase Range of Motion
Knee flexion with heel slide
- Lie on your back with your knees bent.
- Slide your heel back by bending your affected knee as far as you can. Then hook your other foot around your ankle to help pull your heel even farther back.
- Hold for about 6 seconds, then rest for up to 10 seconds.
- Repeat 8 to 12 times.
Heel slides on a wall
- Lie on the floor close enough to a wall so that you can place both legs up on the wall. Your hips should be as close to the wall as is comfortable for you.
- Start with both feet resting on the wall. Slowly let the foot of your affected leg slide down the wall until you feel a stretch in your knee.
- Hold for 15 to 30 seconds.
- Then slowly slide your foot up to where you started.
- Repeat 2 to 4 times.
Quad sets
- Sit with your affected leg straight and supported on the floor or a firm bed. Place a small, rolled-up towel under your knee. Your other leg should be bent, with that foot flat on the floor.
- Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel.
- Hold for about 6 seconds, then rest for up to 10 seconds.
- Repeat 8 to 12 times.
Short-arc quad
- Lie on your back with your knees bent over a foam roll or a large rolled-up towel.
- Lift the lower part of your affected leg and straighten your knee by tightening your thigh muscle. Keep the bottom of your knee on the foam roll or rolled-up towel.
- Hold your knee straight for about 6 seconds, then slowly bend your knee and lower your leg back to the floor. Rest for up to 10 seconds between repetitions.
- Repeat 8 to 12 times.
Straight-leg raises to the front
- Lie on your back with your good knee bent so that your foot rests flat on the floor. Your affected leg should be straight. Make sure that your low back has a normal curve. You should be able to slip your hand in between the floor and the small of your back, with your palm touching the floor and your back touching the back of your hand.
- Tighten the thigh muscles in your affected leg by pressing the back of your knee flat down to the floor. Hold your knee straight.
- Keeping the thigh muscles tight and your leg straight, lift your affected leg up so that your heel is about 30 centimetres off the floor. Hold for about 6 seconds, then lower slowly.
- Relax for up to 10 seconds between repetitions.
- Repeat 8 to 12 times.
Hamstring set (heel dig)
- Sit with your affected leg bent. Your good leg should be straight and supported on the floor.
- Tighten the muscles on the back of your bent leg (hamstring) by pressing your heel into the floor.
- Hold for about 6 seconds, then rest for up to 10 seconds.
- Repeat 8 to 12 times.
Hip adduction
You will need a pillow for this exercise.
- Sit on the floor with your knees bent.
- Place a pillow between your knees.
- Put your hands slightly behind your hips for support.
- Squeeze the pillow by tightening the muscles on the inside of your thighs.
- Hold for 6 seconds, then rest for up to 10 seconds.
- Repeat 8 to 12 times
Hip abduction
You will need a small pillow for this exercise.
- Sit on the floor with your affected knee close to a wall.
- Bend your affected knee but keep the other leg straight in front of you.
- Place a pillow between the outside of your knee and the wall.
- Put your hands slightly behind your hips for support.
- Push the outside of your knee against the pillow and the wall.
- Hold for 6 seconds, then rest for up to 10 seconds.
- Repeat 8 to 12 times.
Lateral step-up
- Stand sideways on the bottom step of a staircase with your injured leg on the step and your other foot on the floor. Hold on to the banister or wall.
- Use your injured leg to raise yourself up, bringing your other foot level with the stair step. Make sure to keep your hips level as you do this. And try to keep your knee moving in a straight line with your middle toe. Do not put the foot you are raising on the stair step.
- Slowly lower your foot back down.
- Repeat 8 to 12 times.
Step 4: Return to Play
Each phase could take 2-3 practices before progressing
- Stationary Bike, low impact exercises
- Soccer passing, soccer specific drills
- Progression: Non-contact practice
- Progression: Conditioning i.e. sprints
- Progression: Full contact practice
Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].
