Posterior cruciate ligament injurie (PCL)
There are four important ligaments in the knee. The posterior cruciate ligament (PCL) is an important ligament. It prevents the tibia from moving too far backward (posterior translation). It also limits hyperextension of the knee. PCL injuries are not very common. However, it is very important to do exercises to reduce the symptoms.
1. Standing Palov press
Position your feet shoulder-width apart. Hold the resistance band and push both arms straight out in front of you. You will feel the need to engage your abdominal muscles due to the resistance of the band. Ensure your pelvis is tilted (tip: pull in your belly button).
2. Palov Press in stand lunge (Core)
Assume a lunge position. Hold the resistance band at approximately chest height and push it out in front of you. Slowly bring it back to your chest and then push it out again.
3. Lunging Palov press with rotation
Assume a lunge position. Hold the resistance band and rotate to the left or right. Try to maintain tension on the band as much as possible; this means you should not let the band pull you all the way back to the starting position.
4. Deadbug palov press
Lie on your back with your legs off the ground and your knees bent. Next, extend one leg until it is just above the floor. Hold a resistance band with your hands—with the other end anchored to a post—and extend your hands out over your chest, then bring them back.
5. Running man
Running man, ga op het aangedane been staan waarbij je het andere been heft. Strek vervolgens achterwaarts het been uit en wissel van arminzet. Herhaal deze beweging.
6. Step up and down backwards
Perform backward step-ups and step-downs: step onto a high platform and step back down. Ensure you descend in a controlled manner and do not simply drop down.
7. Step up naar goodmorning
step up naar goodmorning, ga op het aangedane been staan waarbij je het andere been heft. Strek vervolgens achterwaarts het been uit en wissel van arminzet. Herhaal deze beweging
8. Stiff leg deadlift
Stiff leg deadlift, ga op heup breedte staan met een stang of stok in beide handen. Houdt de knieën zo goed als gestrekt, buig langzaam voorover met een rechte rug.1
9. Lunge achterwaarts
Lunge achterwaarts, zet de handen in de zij, plaats één been achteruit, ga vervolgens met het achterste been naar de grond. Kom weer omhoog en herhaal deze beweging.
10. TRX Lunge achterwaarts met kniehef
Ga op heupbreedte staan, pak de trx vast, zet vervolgens een grote stap achterwaarts en breng de knie van het achterste been naar de grond, kom vervolgens omhoog en trek de knie op tot 90 graden.
11. Nordic hamstring dynamic
Lie on your side, supporting yourself on your forearm. Place the foot of your top leg on the ground and keep your bottom leg bent and lifted off the ground. Lower your hip towards the ground, then pull it back up. Repeat this movement.
What is a posterior cruciate ligament injury (PCL)?
There are four important ligaments in the knee. The posterior cruciate ligament (PCL) is an important ligament. It prevents the tibia from moving too far backward (posterior translation). It also limits hyperextension of the knee. PCL injuries are not very common.
The causes of posterior cruciate ligament injury
The most common cause of posterior cruciate ligament (PCL) injury is known as the ‘dashboard trauma’. This happens when in a car accident the dashboard pushes the lower leg back under the upper leg. Over-extension of the knee can also cause injury. When the PCL tears a snap can sometimes be heard or felt.
The symptoms of posterior cruciate ligament injury
If there is a complete tear the posterior cruciate ligament is torn right through. A snap can be heard or felt when this happens. This tends to be very painful and swelling or bruising is common. After a few days the pain starts to subside and instability is the main symptom. A feeling that the knee will collapse (giving way) is typical. The knee can feel locked in some cases.
The treatment of posterior cruciate ligament injury
Depending on the extent of injury you can start rehabilitation with your physiotherapist or surgical intervention is needed. When physiotherapy is started it is important that it is aimed at mobilizing the knee joint and strengthening the supporting musculature with exercises. The goal is to improve the stability of the knee. Rehabilitation can take between 3 and 12 months.
Synonyms:
PCL injury, torn PCL, knee injury, dashboard injury, knee instability, knee pain
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.