Sebastian Brosche · 15 min · 939 words
Previously titled: Video 5 - LCL Knee Pain
Hi everyone, welcome back to the fifth and final day of our lateral collateral ligament rehab program. So today I'm just going to be using a resistance band. Once again, I've got that attached to a floor anchor so I can pull on it. I'm going to start with a stretch.
We're going to go for a stretch of the external rotator muscles at the hip. I'm going to put one foot on top of the other knee. I'm going to pull this knee towards me. I'm just going to hold that.
So I want to be feeling this in my buttock, ideally not so much at the knee. A little bit of discomfort is all right, we don't want more than that. I'm just going to switch sides. And switch back again.
So having good hip mobility is quite important for reducing the strain on the knee in certain positions. Particularly if my game involves playing some of the guards that involve quite a lot of leg flexibility. And switch sides again. And I'm going to grab the resistance band and come up to standing.
So I want to place the resistance band just around the front of my foot. I'm going to put quite a lot of tension on that band. I'm going to get into a squat position. I'm going to do squats with that force pulling outwards on that foot.
So muscles are having to correct that and keep that in line. Okay, if you start to do the squats and you don't notice much of a difference, then try adding a little bit more tension. And rest there. Drop the band to one side.
And for the next exercise, if I can, I'm going to do Cossack squats. So I'm going to come right down onto this leg and then keeping my base low, I'm going to transfer to the other side. Now, if this is too much at the moment, then it's okay to go back to that lateral lunge that we were doing the previous day. But this is a more advanced version.
And coming back up, we grab the band again. And band around the forefoot. We're going to go to squats. And drop the band.
Once again, sinking right down to the side, keeping your base low, switch side. And rest there. I'm lying onto your back. We're now going to look at another Jiu-Jitsu specific movement.
So we're going to look at a hip bridge into a step over. So I'm going to bridge up, keep my hips high, step with the foot, and then I'm going to come back, put my hips down, and then I'm going to go the other way. Bridge up, keep the hips high, step over, and come back. And rest there.
I'm going to grab your band again. This time, hop around the ankle, sitting down, I can rest my hands on the floor. And I'm just going to do some small movements at the hip. So I'm going to rotate the hip in and out against the band.
And I'm going to flip around to face the other direction. I'm going to do exactly the same, going outwards against the band. So you're going to want the movement coming from the hip, but you may start to feel it at the knee. We're going to go back to the hip bridges, do another set of these, a bridge up.
This time, bring my feet a little bit closer towards me, because we're getting into the more sport-specific movements. So rather than the hip bridge that we were doing earlier in the series, which is further away from you, we're going to look at getting the height, stepping over, and back. And coming up. And back.
Grabbing the band. Again, rotations from the hip. And flip around. Make sure it's the hip doing the work, and that there's no more than mild discomfort at the knee.
And rest. On dosage. And rest. Finally, we're going to come up to standing.
And I'm going to start by doing a single leg hip hinge exercise, a single leg Romanian deadlift. So bringing one leg up and lean forward, keep my body in a straight line, coming back up. We're going to do this on both sides. It's good for balance and it's good for the hip muscles.
And switching sides. And finally, we're going to go into a lateral hop. So this is again a more demanding dynamic exercise, but I can start small. So I'm going to start with taking it a pace to the side and land on that single leg.
And jump back. And again, as I get more confident, I can start stretching that out further. Rest there. Going to go back.
We're going to do another series of the Romanian deadlift, single leg version. And switch legs. And rest there. I'm going to go back into the lateral hops.
So what I want to try and do this time is to link the two hops together. So I'm going to go there and back in a faster movement. And rest there. And the idea with those exercises is to then continue to build up the power behind the jumps and the demand And to reduce the quick contact times so it becomes faster and faster.
So we're going to leave this program there for now. So do continue with those exercises, continue progressing and developing those. And good luck with the rest of your rehab. We hope to see you back on the mats very soon.
Thank you for watching.
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