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Sports related with MCL / LCL injury
MCL (Medial collateral ligament) / LCL (Lateral collateral ligament) injury
MCL ligament injury involves its disruption or tearing. There are 3 grades of injury: soft (straightening), mild (a few muscle fibers tearing) and complete tearing. The third grade occurs often with ACL torn, but medial meniscus injury rarely. It’s the result of external force, which goes from lateral side and causes knee valgus position. This position is called “knock-knee” and it’s common in contact sports, when the athlete’s lateral side of the knee fall onto another player and is forced towards medial side. MCL injury occurs mostly in skiing or soccer (football), but it’s common in every sports. The common way of prophylactic and MCL treatment is using professional braces.
LCL injury is more rare than MCL. Patomechanism is based on the external force, which hits into knee’s medial side and goes toward lateral side (bandy shape). In this case, there are 3 grades also. It occurs in contact and pivoting sports (e.g. basketball).
Exercises
1) Passive knee extension:
– lie on your back and put a rolled-up towel under the heel of your injured leg
– relax your muscles and let gravity to extend your knee
– hold this position for 2-5 minutes
– repeat exercise 5 times a day
2) Heel slide:
– sit on the floor with straighten legs
– gently slide the heel of your injured leg on the floor with pulling knee toward your chest
– return slowly
– do 10 sets
3) Prone knee bend:
– lie on your stomach with straighten legs
– tighten your thigh muscles and buttocks
– raise injured leg with bending your knee and get back slowly
– repeat exercise 15 times
4) Straight leg raise:
– lie on your back and support yourself on your forearms
– bend your injured leg in knee joint
– raise your shin to make the leg straighten
– hold it for 5 seconds and return slowly
– practice exercise 15 times
5) Side-lying leg lift:
– lie on your uninjured side with straighten legs
– tight your thighs muscles and rise injured leg as far as you can
– hold this position for 15 seconds and return slowly
– repeat exercise15 times
6) Prone hip extension:
– lie on your stomach with straighten legs
– tighten your thigh muscles and buttocks
– raise injured leg with straighten knee and get back slowly
– repeat exercise 15 times
– stand your two feet on the wobble board and keep balance or hold the chair if you need support
– now move forwards and backwards on the board 30 times for each direction
– then, rotate the wobble board (make clockwise and counterclockwise circles with your hips) 30 times for each direction
– now move from side to side 30 times for each side
– then stand straight on the board with two feet for 5 minutes
– try to bend one knee to stand only on injured leg for 5 minutes and return slowly
– do 2-5 sets a day