Strengthening Exercises for Lateral Ligament Sprains

Static quads contractions

This exercise may be started as soon as pain will allow and can be done on a daily basis. It may even be possible to continue with this exercise if the athlete is in a plaster cast.

• Contract the quadriceps muscles at the front of the thigh.
• Hold for 10 seconds.
• Relax and rest for 3 seconds.
• Repeat 10 to 20 times.
• You can also perform this exercise with a rolled up towel or foam roller under the knee as shown. Contraction will cause the foot to lift off the floor as the knee straightens.

Hamstring holds

This exercise may be started as soon as pain will allow and can be done on a daily basis.

• Bend the leg (against gravity - either laying on your front or standing as shown).
• Hold at 90-100 degrees as shown.
• Hold for 10 seconds.
• Relax and rest for 3 seconds.
• Repeat 10 to 20 times.

Straight leg raises

Again, this can begin as soon as pain allows. This exercise will strengthen the muscles at the front of the thigh.

• Sit on the floor with the legs out straight.
• Lift the injured leg up off the floor as high as possible keeping the knee straight.
• Hold for 10 seconds.
• Relax and rest for 3 seconds.
• Repeat 10 to 20 times.

Calf raises

• Stand with feet shoulder width apart and close to something to hold on to for balance.
• Lift your heels up as high as possible off the floor. Slowly lower back to the floor.
• Aim for 2-3 sets of 15-20 repetitions.
• This exercise can be progressed by moving to single leg calf raises.

Leg extension

This exercise may be possible from phase 2 onwards depending on the severity of the injury. This can really make an impact of the strength of the quadriceps muscles. This should be avoided if the anterior cruciate ligament is also damaged.

• Keeping your bottom firmly on the bench with the lower legs hanging down, straighten your knee out in front of you.
• Slowly return it to the starting position.
• Aim for 3 sets of 10 to 20 repetitions initially and develop that to 3 sets or 8 to 10 reps so the last repetition is the last one possible.
• Once this is comfortable, add either a resistance band (as shown) or ankle weights.

Leg curl

Again, this exercise may be possible from phase 2 onwards depending on the severity of the injury:

• Lie on your front and bend the knee up against resistance of ankle weights or a resistance band and gently lower.
• Remember to keep your hips firmly on the bench and do not allow them to raise up.
• If they rise up then the weight may be too heavy.
• Aim for 3 sets of 10 to 20 repetitions initially and as strength improves progress by increasing the resistance to achieve 3 sets of 8 to 10 to failure.

Hip abduction

• Stand on the uninjured leg only and take the injured leg out to the side as far as possible.
• Slowly bring it back to the centre.
• Make sure you have something to hold on to.
• Use a resistance band or ankle weights for increased difficulty.
• Aim for 3 sets of 10 to 12 reps.

Hip adduction

• Stand on the uninjured leg and start with the injured leg away to the side of the body, knee straight.
• Bring the injured leg in across your body and then return to the starting position.
• Make sure you have something to hold on to for balance.
• Use a resistance band or ankle weights to increase the difficulty.
• Aim for three sets of 10-12 reps.

Hip flexor exercises

• In a standing position, raise knee up against resistance of a resistance band or ankle weights.
• Aim for 3 sets of 10 to 20 repetitions.
• If you do not have rehabilitation band or suitable weights then this exercise can be done without resistance - just to more reps and faster.

Half squats

• Stand with the feet just wider than shoulder width and back straight.
• Squat down half way to horizontal (45 degrees) and return to standing.
• Aim for 3 sets of 10 to 20 repetitions during rehabilitation.
• Progress this exercise by adding weight, increasing the depth of the squat to 90 degrees (horizontal thighs) or moving to single leg squats.