Download Dead Leg (Contusion) Advice Sheet

Collateral Knee Ligament Sprain Advice Sheet
This type of injury is very common in contact sports. The ligament is sprained due to sudden
stretching. This typically occurs when the knee is suddenly "pushed" inwards or outwards
Signs & Symptoms:
Pain, especially when you bear weight on the affected leg
Pain on lateral movements of the knee/leg
Swelling and, sometimes, bruising
Restricted range of motion
Some people hear or feel a "pop" at the time of injury.
Useful Tip:
Sometimes if you have heard a pop and got immediate swelling then you may have also injured your
cruciate ligaments +/- torn your menicus, which sit in the centre of the joint. Therefore this would be a
more serious injury. ACL tears unfortunately still often get missed when attending A&E, therefore if in
doubt raise your concerns.
Aims of rehabilitation:
Control pain and swelling.
Maintain and improve both mobility and flexibility.
Restore Proprioception
Restore muscle strength.
Return to full fitness.
Reducing pain and swelling:
Protect, Rest, Ice, Compress and Elevate (P.R.I.C.E.) immediately.
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‘See GBUK-KRFC Immediate Post Injury Management Sheet’
Improving mobility and flexibility:
Gentle gymball hip/knee bends to the 1st point of pain - repeat 1min, 5 times daily. This may be
started after the initial acute stage - usually 48 hours.
Progressive Weight Bearing as pain allows – pool walking, walking, static bike
Static Quads - hold for 5 secs, 10reps, repeat 5 times daily. This may be started after the initial acute
stage - usually 48-72 hours.
Static Hamstrings - hold for 5 secs, 10reps, repeat 5 times daily. This may be started after the initial
acute stage - usually 48-72 hours.
Static Gluteals - hold for 5 secs, 10reps, repeat 5 times daily. This may be started immediately.
Retrograde Massage – 5-10mins, 2 times daily. This may be started after the initial acute stage usually 48-72 hours.
Restoring proprioception:
It is important that you restore your ability to stabilise the knee through balance exercises. This may
be started after the initial acute stage - usually 48-72 hours
Stepping onto 1 foot and holding your balance ensuring you maintain good overall body position. You
can make it more difficult by stepping onto an uneven surface or changing your footwear. 5mins,
repeat 3 times daily
Restoring muscle strength:
For a grade I sprain, strengthening exercises may be performed as soon as they can be done without
pain. Start with the easier exercises on a daily basis and progress as soon as you feel comfortable
onto the more difficult exercises, which should be done three times a week.
For a grade II sprain, it may be a week before strengthening is possible and a grade III even longer.
All strengthening sessions should start with a gentle warm up and stretch and finish with a good
stretch. Strengthening should continue for weeks after you feel the injury has healed.
If the athlete is unable to continue with normal training, then swimming or cycling can be done
instead, or if this is not possible work on the upper body strength. It is important to continue a training
routine of some description.
The above guidance only covers the early part of your rehab and maybe amended according
to the type of injury you have’
‘If in doubt stop and seek a healthcare professional’s advice’ ‘
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Please call 07794 269070 and ask for Graham