Rehabilitating from a lateral collateral ligament (LCL) injury requires a targeted approach with specific exercises designed to strengthen and stabilize the knee joint. Here are some essential exercises:
Quadriceps Strengthening: The quadriceps are key stabilizers of the knee joint. Exercises like straight leg raises and mini-squats help in building strength in this muscle group.
Hamstring Curls: Strong hamstrings support the back of the thigh, balancing the strength of the quadriceps and providing stability to the injured LCL.
Calf Raises: Building strength in the calves contributes to overall lower leg stability, which is crucial for knee joint support.
Balancing Exercises: Activities like standing on one leg or using a balance board help in improving proprioception and stability, reducing the risk of re-injury.
It's important to start these exercises under the guidance of a healthcare professional and progress gradually to avoid further strain on the LCL. Consistency and gradual progression are key for effective rehabilitation.