Lateral Collateral Knee Ligament Sprain, Phase I Rehab

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Stretching and range of motion exercises

These exercises warm up your muscles and joints and improve the movement and flexibility of your knee. These exercises also help to relieve pain, numbness, and tingling.

Exercise A: Heel slide

1. Lie on your back with both knees straight. If this causes back discomfort, bend your healthy knee, placing your foot flat on the floor.
2. Slowly slide your left / right heel back toward your buttocks until you feel a gentle stretch in the front of your knee or thigh.
3. Hold this position for __________ seconds.
4. Slowly slide your left / right heel to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Strengthening exercises

These exercises build strength and endurance in your knee. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise B: Straight leg raises (quadriceps)

1. Lie on your back with your left / right leg extended and your other knee bent.
2. Tense the muscles in the front of your left / right thigh. You should see your kneecap slide up or see increased dimpling just above the knee. Your thigh may even shake a bit.
3. Keep these muscles tight as you raise your leg 4–6 inches (10–15 cm) off the floor. Do not let your knee bend. If you cannot do this exercise without bending your knee, tighten the muscles in the front of your left / right thigh but do not lift your leg.
4. Hold this position for __________ seconds.
5. Keep these muscles tense as you lower your leg.
6. Relax the muscles slowly and completely.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise C: Hamstring curls

If told by your health care provider, do this exercise while wearing ankle weights. Begin with __________ weights. Then increase the weight by 1 lb (0.5 kg) increments. Do not wear ankle weights that are more than __________.

1. Lie on your abdomen with your legs straight.
2. Bend your left / right knee as far as you can comfortably do that. Keep your hips flat on the surface that is under them. When you bend your knee, bring your foot straight toward your buttock. Do not let it fall in or out.
3. Hold this position for __________ seconds.
4. Slowly lower your leg to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise D: Bridge (hip extensors)

1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor.
2. Tighten your buttocks muscles and lift your bottom off the floor until your trunk is level with your thighs.
   1. Do not arch your back.
   1. You should feel the muscles working in your buttocks and the back of your thighs. If you do not feel a stretch in these muscles, slide your feet 1–2 inches (2.5–5 cm) farther away from your buttocks.
3. Hold this position for __________ seconds.
4. Slowly lower your hips to the starting position.
5. Let your buttocks muscles relax completely between repetitions.
6. If this exercise is too easy, try doing it with your arms crossed over your chest or by lifting one leg while your bottom is up off the floor.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise E: Heel raise

1. Stand with your feet shoulder-width apart.
2. Keep your weight spread evenly over the width of your feet while you rise up on your toes. Use a wall or table to steady yourself, but try not to use it very much for support.
3. If this exercise is too easy, shift your weight toward your left / right leg until you feel challenged.
4. Hold this position for __________ seconds.
5. Slowly lower yourself to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Lateral Collateral Knee Ligament Sprain, Phase II Rehab

These exercises are more advanced than phase I exercises. Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Stretching and range of motion exercise

This exercise warms up your muscles and joints and improves the movement and flexibility of your knee. This exercise also helps to relieve pain and stiffness.

Exercise A: Quadriceps, prone

1. Lie on your abdomen on a firm surface, such as a bed or padded floor.
2. Bend your left / right knee and hold your ankle. If you cannot reach your ankle or pant leg, loop a belt around your foot and grab the belt instead.
3. Gently pull your heel toward your buttocks. Your knee should not slide out to the side. You should feel a stretch in the front of your thigh and knee.
4. Hold this position for __________ seconds.

Repeat __________ times. Complete this stretch __________ times a day.

Strengthening exercises

These exercises build strength and endurance in your knee. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise B: Bridge walkouts (hip extensors and knee flexors)

1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor.
2. Tighten your buttocks muscles and lift your bottom off the floor until your trunk is level with your thighs.
3. Keep your hips steady as you walk your feet away from your body as far as you can.
4. Without resting, walk your feet back to the starting position.
5. Slowly lower your hips to the floor.
6. Let your buttocks muscles relax completely after each repetition.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise C: Wall slides (hip and knee extensors)

1. Lean your back against a smooth wall or door, and walk your feet out 18–24 inches (46–61 cm) from it.
2. Place your feet hip-width apart.
3. Slowly slide down the wall or door until your knees bend __________ degrees. Keep your knees over your heels, not over your toes. Keep your knees in line with your hips.
4. Hold for __________ seconds.
5. Stand up to rest for __________ seconds after each repetition.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise D: Single leg deadlift (eccentric hamstring)

1. Stand near a railing or wall so you can hold onto it as needed during the exercise.
2. Stand on your left / right foot. Keep your left / right knee slightly bent.
3. Reach your left / right hand as far down to the floor as you can while keeping your balance. Keep your left / right knee just slightly bent.
4. Hold this position for __________ seconds.
5. Slowly return to standing.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise E: Straight leg raises (hip abductors)

1. Lie on your side with your left / right leg in the top position. Lie so your head, shoulder, knee, and hip line up. You may bend your bottom knee to help you keep your balance.
2. Lift your top leg up 4–6 inches (10–15 cm) while keeping your toes pointed straight ahead.
3. Hold this position for __________ seconds.
4. Slowly lower your leg to the starting position.
5. Allow your muscles to relax completely after each repetition.

Repeat __________ times. Complete this exercise __________ times a day.