Posterior Cruciate Ligament Sprain: Rehab Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Knee flexion with heel slide
slide 1 of 5, Knee flexion with heel slide,
- Lie on your back with your knees bent.
- Slide your heel back by bending your affected knee as far as you can. Then hook your other foot around your ankle to help pull your heel even farther back.
- Hold for about 6 seconds, then rest for up to 10 seconds.
- Repeat 8 to 12 times.
Quad sets
slide 2 of 5, Quad sets,
- Sit with your affected leg straight and supported on the floor or a firm bed. Place a small, rolled-up towel under your knee. Your other leg should be bent, with that foot flat on the floor.
- Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel.
- Hold for about 6 seconds, then rest for up to 10 seconds.
- Repeat 8 to 12 times.
Short-arc quad
slide 3 of 5, Short-arc quad,
- Lie on your back with your knees bent over a foam roll or large rolled-up towel and your heels on the floor.
- Lift the lower part of your affected leg until your leg is straight. Keep the back of your knee on the foam roll or towel.
- Hold your leg straight for about 6 seconds, then slowly bend your knee and lower your heel back to the floor. Rest for up to 10 seconds between repetitions.
- Repeat 8 to 12 times.
Straight-leg raises to the front
slide 4 of 5, Straight-leg raises to the front,
- Lie on your back with your good knee bent so that your foot rests flat on the floor. Your affected leg should be straight. Make sure that your low back has a normal curve. You should be able to slip your hand in between the floor and the small of your back, with your palm touching the floor and your back touching the back of your hand.
- Tighten the thigh muscles in your affected leg by pressing the back of your knee flat down to the floor. Hold your knee straight.
- Keeping the thigh muscles tight and your leg straight, lift your affected leg up so that your heel is about 30 centimetres off the floor. Hold for about 6 seconds, then lower slowly.
- Relax for up to 10 seconds between repetitions.
- Repeat 8 to 12 times.
Straight-leg raises to the back
slide 5 of 5, Straight-leg raises to the back,
- Lie on your stomach, and lift your affected leg straight up behind you (toward the ceiling).
- Lift your toes about 15 centimetres off the floor. Hold for about 6 seconds, then lower your leg slowly.
- Repeat 8 to 12 times.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: November 9, 2022
Author: Healthwise Staff
Medical Review:William H. Blahd Jr. MD, FACEP - Emergency Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine
