Lateral Collateral Ligament (LCL) Knee Exercises and Rehab | Doctor and Physio led скачать в хорошем качестве

Lateral Collateral Ligament (LCL) Knee Exercises and Rehab | Doctor and Physio led

In this video Dr O'Donovan (medical doctor) and Ella Boys (physiotherapist) guide you through exercises to help with knee lateral collateral ligament (LCL) rehab. In this video, you'll learn simple and effective rehab exercises to support your LCL recovery—helping to reduce pain, improve knee stability, and build strength in the muscles that protect the outside of your knee. 👉 What is the LCL and how does it get injured? The Lateral Collateral Ligament (LCL) runs along the outside of your knee and helps keep it stable—especially during side-to-side movements. It can be sprained or torn from a sudden blow to the inside of the knee or twisting injuries, often seen in sports. 👉 What are the symptoms of an LCL injury? Common symptoms include pain on the outer side of the knee, swelling, instability or a feeling that the knee might give way—particularly when changing direction or putting weight on the leg. 👉 What does LCL rehab involve? Rehabilitation focuses on reducing pain and swelling early on, then gradually strengthening the muscles that support the knee—especially the hamstrings, glutes, and outer thigh muscles. Bracing and activity modification may also be used to support healing. In this video, we’ll guide you through step-by-step exercises designed to activate and strengthen the muscles that protect the outer knee. Whether you’re recovering from an LCL sprain or post-surgery, these exercises are a key part of your recovery plan. Content and timestamps: 00:00 - Introduction 00:51 - Heel Slides 01:22 - Wall Heel Slide 01:48 - Quad Set 02:14 - Short arc quads 02:39 - Hip Flexion with Straight Leg Raise 03:05 - Seated hamstring set 03:22 - Hip Adduction 03:54 - Resisted Hip Abduction 04:17 - Lateral Step up 04:56 - Wall Squat (with exercise ball) *Website resources* Resistance Bands: https://amzn.to/4iD0UO9 Exercise Ball: https://amzn.to/4m3yzDO BUPA (UK) information on LCL sprain/tear: https://www.bupa.co.uk/health-informa... LCL tear (Cleveland Clinic): https://my.clevelandclinic.org/health... Link to Ella's page:   / ella.physio.fit   Music credit: https://www.epidemicsound.com Video made: April 2025 DISCLAIMER: If you are uncertain about any of these exercises, always speak to your own health provider or physiotherapist first. This video is intended as a general educational resource only and should never replace individual advice given to you by your own provider. ************************************************************************ Connect through: Website: www.doctorodonovan.com YouTube:    / doctorodonovan​   TikTok: @doctorodonovan LinkedIn:   / doctorodonovan   ************************************************************************** Disclaimer: The video is intended as an educational resource only. The information within this video or on this channel isn't designed to replace professional input, so if you have any medical issues please consult a medical provider. No professional relationship is being created by watching this video. Dr. O’Donovan cannot give any individual medical advice. All information should be verified for accuracy by the individual user. Dr O’Donovan accepts no responsibility for individual interpretation of data, although it is always accurate to the best of his knowledge at the time of the video being published. This is an EDUCATIONAL video. Images are used in accordance with fair use guidelines. Legal information: Content provided via YouTube is for general information purposes ONLY. Information videos are not produced to provide individualised medical advice. Medical education videos on Doctor O'Donovan are not a substitute for professional professional medical advice, diagnosis or treatment. NEVER ignore professional medical advice because of something you have heard here. ALWAYS consult your doctor regarding any concerns about your condition or treatment.