Strengthening Exercises for a PCL Injury
Basic exercise which may be used as part of a rehab program for a posterior cruciate ligament injury.
The following is for information purposes only. Always seek professional advice before starting any rehabilitation programme.
Static contraction exercises
Static quads seated
- Contract the quadriceps muscles and hold for 5 to 10 seconds.
- Relax for about 3 seconds and repeat 10 to 20 times.
- Place the fingers on the muscle towards the inside of the leg above the knee (vastus medialis muscle).
- It is important that this muscle is developed and this one should be felt contracting whilst performing the exercises.
Static quads standing
- As above but performed in the standing position.
- This exercise is performed from phase 3 onwards of the post surgery rehabilitation programme.
- These exercises should be performed on a daily basis.
Static quads over roll
- Place a paper roll or towel under the knee and perform static quadriceps contractions as above.
Static hamstring holds
- Lie on your front or stand upright.
- Bend the knee to about halfway up.
- Hold in that position for 10 to 20 seconds.
- Repeat 1 to 3 times daily.
- Progress by increasing duration of hold and number of repetitions.
Later stage exercises
Calf raises
- Simply raising up and down on the toes, keeping the legs straight.
- Aim for 3 sets of 10 to 20 repetitions daily.
- This exercise can be progressed later in the rehabilitation process by doing single leg calf raises and then single leg calf raises without leaning against a wall or holding onto anything.
Hamstring curls
- These can be done initially against a wall with no weight, using rehabilitation band, and eventually with a specialist weights machine.
- Curl up against resistance and down again in one smooth movement.
- Aim for 3 sets of 10 to 20 repetitions.
- As strength increases and resistance increases then more recovery time may be required between sessions.
Quarter squats
- Squat down to about a quarter of the way down and return to the starting position.
- Aim for 3 sets of 10 to 20 repetitions.
- Progress this by going down to half way (Phase 3 of rehabilitation) and then full squats (to horizontal) in the sports specific stages.
- Increase the intensity by adding weight.
- Ensure stomach muscles are kept firm when performing squats.
Lunge
- Standing one leg in front of the other as shown.
- Bend the front leg to lean forwards and return to standing.
- Aim for 3 sets of 10 to 20 repetitions.
- Increase intensity by adding weight.
- Ensure stomach muscles are kept firm when performing this exercise.
Heel drops
- Standing on a step or similar of up to 6 inches in height, bend one leg so the heel of the other almost touches the floor and return to starting position.
- Repeat until the muscles feel tired.
