Quick Guide to LCL Injury Recovery

Hey, it's Brandon! Dealing with an LCL injury? I've been there, and I know how tough it can be. The LCL is vital for knee stability, and injuries can mess with your daily life. Here's a quick rundown on how to bounce back:

Understanding Your LCL Injury

LCL injuries range from mild (Grade 1) to severe (Grade 3). You'll likely need a brace for a while, which is totally normal. Our goals are to restore full knee motion and strengthen supporting muscles like your hamstrings, quads, and glutes. Start slow, listen to your body, and gradually up the intensity. With dedication, you'll be back to your active self soon!

Key Exercises for LCL Recovery

1. Bending and Straightening: Sit comfortably, extend your injured leg, hold for 5-10 seconds, then bend it back. Do 2 sets of 10 reps twice daily.

2. Core Strengthening: Lie on your back, knees bent, and lift your head and shoulders. Use a pillow under your knee for support. Aim for 3 sets of 10 reps.

3. Modified Russian Twists: Sit with knees bent, lean back slightly, and rotate your shoulders side to side. Do several sets of 10 reps.

4. Glute Bridges: Lie on your back, knees bent, and lift your hips to form a straight line from shoulders to knees. Do 3 sets of 10-15 reps.

5. Balance Exercises: Stand and lift your uninjured leg, holding for 30 seconds. Do 3 sets on each leg.

6. Calf Raises: Stand and rise onto the balls of your feet. Do 3 sets of 10-15 reps.

7. Shallow Squats: Stand with feet wide; squat until thighs are parallel to the ground. Do 3 sets of 10 reps.

8. Resistance Band Exercises: Use a band above your knees and do side steps. Aim for 10-15 reps each way.

Final Thoughts

Consistency is your best friend. Make these exercises a daily habit, start slow, and increase intensity as you go. Always focus on proper form to prevent further injury. If unsure, consult a pro. With the right approach, you'll be back on your feet in no time! Let's do this!