Sebastian Brosche · 14 min · 1,035 words
Previously titled: Video 4 - LCL Knee Pain
Hi everyone, welcome to day four of our rehab program for the lateral collateral ligament of the knee, the outside of the knee. So today I'm going to be using my TheraBand that I've had before. I'm also going to be using a slightly stronger resistance band and I've got that attached to a floor anchor over there or a heavy weight so that if I pull on it, it's not going to slide. I'll come back to that one in a little bit.
I'm going to start today with a basic adductor stretch. I'm going to take the legs out to the side as far as I can comfortably and then the important bit here is I don't want to lean forwards from my head. Instead I'm going to bring my back up straight so I'm almost going to try and arch my lower back and then bring my chest forwards. So I may not get much forward movement but the important thing is that I'm getting a stretch in the middle of these muscles here.
I want you to remember to keep breathing. Just gradually ease into the stretch. And then just relax, give the legs a bit of a shake out. We're just going to go one more time.
So again maybe ease the legs out a little bit further if I can. But then the important thing is to bring the back up straight and lean forwards from my belly button. And come up. I'm going to grab my theraband now.
Put that between the ankles again. This time I'm going to stand on one leg and then just take the other leg straight out to the side and back. So if I need it I can use the back of a chair or a wall just for a little bit of balance. Try and only use as much as you need to.
And I can adjust the tension on the band depending on how sore the knee is and how much tension the knee can handle. I'm going to switch sides. I want to do this on both sides because both knees are working. Both legs are working when I do this exercise.
I'm getting a stability exercise at one and a dynamic movement at the other. And rest there. I've got the band to one side. Now we're going to introduce a slightly more dynamic movement.
So I'm going to jump my feet out to the side and then back in again. So to start with I'm going to keep it really small. We're just going to go out to the side, back in. And I can pause in between each jump.
And go jump and back together. So I'm not trying to get the rebound just yet. Pause, back together. And again, I'm looking for there to be no more than mild discomfort at the knee joint.
If it's painful, we need to make the movement smaller or to leave it out for the time being. And rest there. Grab your thera-band again. We're going to go again on the first exercise.
Once again, standing on one leg, taking the other leg out to the side. And switch sides. It's a good balance exercise as well. And rest there.
Drop the band. And once again, we're going to jump out to the side. If you can, you can start making the rebound a little bit shorter. So we're going to go out and back.
Take it as slowly and as steadily as you need to. And then we're going to go back to the side. Take it as slowly and as steadily as you need to based on your knee. And rest there.
The next exercise we're going to do involves the resistance band that's attached to the floor anchor. I'm going to step inside the band on my affected leg. And I'm going to go for lunges. So I want a little bit of tension on the band.
And I can adjust that amount of tension. So I can start quite gently and then gradually build up. I'm just going to go for a lunge. So I'm going to drop that back knee to the floor.
And for this exercise, we're aiming for everything to be 90 degrees when I get to the bottom position. And then I'm just going to switch the feet around. I'm going to keep the band attached to the same leg. But now this is going to be the back leg.
And I go down. Once again, I'm looking for that 90 degree position. And always remember there should never be more than mild discomfort at that knee. If there is, just take a step back.
And stop there. Drop the band to one side. And this time we're going to do a lateral lunge. So I'm going to take a big step.
I'm going to bend as far as I can comfortably. And I'm going to come all the way up to single leg standing. And down and back up. And pause there.
And switch sides. Same on the other side. And rest. I grab the band again.
I'm going to go around that sequence one more time. I'm going to do a static lunge with the band around the affected leg, remember. And switch sides. And rest there.
Drop the resistance band. We're going to go back into our lateral lunges. And switch sides. And rest there.
And then finally, the last thing we're going to do is to start introducing some sport specific movements. So going back to the floor. What I'm going to do now is I'm going to do a set of get ups. So just the basic movement.
Hand and feet. I lift up. I take the leg back. I step through.
I'm going to sit down on the other side. Hand down. Step through. Come back up.
Sit down. Hand back. Step through. And rest there.
And that brings us to the end of day four. So once you're ready, once you've mastered those exercises and you're comfortable with them, come back here for day five. And we'll put the finishing touches to this program.
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