Posterior Cruciate Ligament Sprain: Rehab Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Heel slide (ankles crossed)
slide 1 of 5, Heel slide (ankles crossed),
- Lie on your back with your knees bent.
- Slide your heel back by bending your affected knee as far as you can. Then hook your other foot around your ankle to help pull your heel even farther back.
- Hold for about 6 seconds.
- Return to your starting position.
- Repeat 8 to 12 times.
- If you can, repeat these steps for your other knee.
Quad set
slide 2 of 5, Quad set,
- Sit or lie down on a firm surface or the floor with your affected leg straight. Place a small, rolled-up towel under your knee.
- Tighten the thigh muscles of your straight leg by pressing the back of your knee down into the towel.
- Hold for about 6 seconds, then rest.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Short-arc quad
slide 3 of 5, Short-arc quad,
- Lie on your back with your knees bent over a foam roll or a large rolled-up towel.
- Lift the lower part of your affected leg and straighten your knee by tightening your thigh muscle. Keep the back of your knee on the foam roll or rolled-up towel.
- Hold your knee straight for about 6 seconds. Then slowly bend your knee and lower your leg back to the floor.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Hip flexion (lying down, leg straight)
slide 4 of 5, Hip flexion (lying down, leg straight),
- Lie on your back with your affected leg straight. You can bend your other leg, if that feels more comfortable.
- Tighten the thigh muscles in your affected leg by pressing the back of your knee down. Hold your knee straight.
- Keeping the thigh muscles tight and your leg straight, lift your affected leg up so that your heel is about 30 centimetres (12 inches) off the floor. Hold for about 6 seconds, then lower slowly.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Hip extension (lying down, leg straight)
slide 5 of 5, Hip extension (lying down, leg straight),
- Lie on your stomach with your legs straight.
- Keeping your leg straight, lift the toes of your affected leg about 15 centimetres (6 inches) off the floor.
- Hold for about 6 seconds and then slowly lower your leg.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: July 17, 2023
Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
