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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. ↓ ‘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’ ‘ --------------------------------------------------------------------------------------------------------------------------------------Should you wish to book a private consultation using the discounted rate for members Please call 07794 269070 and ask for Graham