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Sports related with Unhappy triad O’Donoghue
This is complicated simultaneous knee injury, which involves: disruption or complete tearing of the anterior cruciate ligament (ACL), medial collateral ligament (MCL) and meniscus. Patomechanism is based on external force hitting the lateral side of the knee, with fixed foot on the ground very often. It causes valgus knee position. Only 10 % of injures involves lateral collateral ligament (LCL) in the result of hitting the medial side of the knee. The injury is often damage in contact sports such as rugby, American football or soccer (football).
Exercises
1) 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
2) Quad sets:
– sit on the floor with straighten injured leg
– bend other leg
– press the back of the injured knee against the floor
– hold it for 15 seconds and rest it
– repeat exercise 10 times
3) 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
4) Wall squat with a ball:
– stand straight your back to the wall with the soft ball between the wall and the back
– slowly squat down to keep your thighs not parallel to the floor
– hold it for 10 seconds and return slowly
– practice exercise 10 times
5) Balance and reach:
– stand next to a chair (you can keep it if you need ) with your uninjured leg close to the chair
– bend the knee of uninjured leg and stand on injured leg
– keep straight the arm on the injured side and move it forward a little
– maintain position for 20-30 seconds and return slowly
– do 5-10 sets
– now stand in the beginning position, raise the same leg
– try to reach with your straighten arm away as you can from the chair across your body toward the chair
– maintain position for 20-30 seconds and return slowly
– do 5-10 sets
7) Resisted knee flexion:
– stand your face to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– extend your leg to the back keeping its straight and get back slowly
– practice exercise 15 times
8) Resisted hip abduction:
– stand your uninjured side to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– move your injured leg out to the side keeping its straight and return slowly
– practice exercise 15 times
9) Resisted knee extension:
– stand your back to the door
– tie a knot in one end of the tubing around the ankle of your injured leg
– tie a knot in other end of the tubing around the door
– extend your knee and return slowly
– repeat exercise 15 times
10) Resisted hip adduction:
– stand your injured side to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– move your injured leg away the door keeping its straight and return slowly
– practice 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
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