LCL injury: Mid-late stage rehab options for grappling athletes

Mid-late stage LCL rehab
⛑Fundamental to successful rehab is working through a process to progressively demonstrate what you’re mentally and physically capable of doing, while optimising tissue healing.
🦵🏼I’ve recently sustained a grade 1 lateral collateral ligament (LCL), and working through some mid-late stage rehab options to provide confidence in the knee before returning to BJJ sparring.
🤼‍♂️Good rehab should have the athlete confident to tolerate the demands of the sport without fear of re-injury.
🏋🏼‍♀️There’s loads of exercise options for the LCL, but here’s a few to try if you’re working through something similar:
1. Double & Single leg deadlifts
2. Hop & drops
3. Box jumps & single leg depth drops
4. Power band lateral walks
5. Adductor planks
6. Kettlebell round the worlds
There’s no magic exercises (despite what CZcams might tell you), but getting comfortable with these before returning to sparring will get you a long way 🤙🏼
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www.TimTrevail.com
📍Melbourne
Sports injury bookings available via:
w: Completesportscare.com.au
t: 03 9882 2020
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[@shakhan6051]

Great video, very informative

[@daytripper6291]

Hey Tim, I suffered a semimembranosus hamstring tendon tear 3 months ago. Also sprained my lcl. I’ve been doing lots of rehab lifts and feel good. My range of motion has come back about 80-85% I’d say. I still feel stress on the outside of my knee when I try to roll, even drilling can be uncomfortable compared to rehab exercises. Any insights or advice?? Thanks!

[@TimTrevail]

Hi Konman, end range knee flexion can remain uncomfortable for a while, but can be helped by working into that end range. Check out this post for some ideas on how to work in that range: instagram.com/p/CbPliQSJYhD/?

[@Keeps-]

how you feeling now?How long did it take to fully heal?

[@daytripper6291]

@@Keeps- dude, I fully healed. Took 6 months before I could train properly, and 9 months before I could get back to competitive grappling.

[@Keeps-]

@@daytripper6291 My LCL popped 3 times in one injury movement happened 2 months ago.Feels a lot better but can't fully squat on my own weight yet.dying to get back on the mats.

[@daytripper6291]

@@Keeps- couldn’t do a full squat for literally 6 months. It was brutal. Best of luck to you brother!