Mobility for PCL Injuries

Basic mobility exercises which may be used as part of a rehab program for a posterior cruciate ligament injury.

 

Knee flexion - heel slides

  • Lie on back and bend the knee ensuring the foot stays in contact with the floor. Repeat 10 to 20 times.
  • Slight discomfort may be felt but not pain.

Knee flexion assisted

  • As above but use a towel or similar to pull on the leg, increasing movement.

Calf stretch

  • Keep the heel of the back leg on the ground and gently push forward.
  • This will stretch the large Gastrocnemius muscle which attaches above the knee.
  • You can hold this stretch for at least 20 seconds and repeat 3 times.
  • This set of stretching can be done three times a day - more as long as it does not hurt.
  • Some therapists recommend holding stretches for up to 40 seconds or more.

Hamstring stretch

  • Sit on the floor with both legs straight out in front.
  • Rotate the straight leg outwards and lean forward at the hips to feel a stretch under the thigh.
  • Hold stretch for 20-30 seconds.
  • Repeat the stretch throughout the day at least 3 times