During the PCL recovery time, which can take up to 6 months or more if surgery is required, activities should be avoided
PCL treatment should start by letting the pain subside, than working on mobility of the knee followed by strengthening the knee before returning to any sport or activity
Wearing a knee brace will help support the knee ligaments and shorten recovery time
There are specific PCL exercises that anyone can do to strengthen their knee and prevent future injuries
Phase I
Goals:
ROM Exercises
Strengthening
- Control pain and swelling
- Restore pain free ROM
- Improve flexibility
- Normalize gait mechanics
ROM Exercises
- Patella mobilization
- Belt stretch
- Heel slides
- Prone quad stretch
Strengthening
- Quad sets
- Straight leg raise
- Hip (abduct, adduct, extend) against gravity
- Body weight squats
- Prone hamstring curls
- Heel raises
- Standing Terminal knee extensions with theraband
Phase II
Goals:
ROM Exercises
Strengthening
Proprioception
- Avoid patella femoral pain
- Maintain ROM and flexibility
- Restore muscle strength
- Improve neuromuscular control
ROM Exercises
- Continue Phase I exercises with added flexibility
- Cycle or elliptical
Strengthening
- Open chain hip and knee strength from Phase I (add ankle weights)
- Hamstring strengthening
- Leg press
- Step-up progressions
- Squat progressions
- Plank, Side-plank
Proprioception
- Static single leg balance (BOSU, or eyes closed)
Phase III
Goals:
ROM & Flexibility Exercises
Cardio
Strengthening
Proprioception
Plyomers
- Avoid patella femoral pain
- Maintain ROM and flexibility
- Progress with single leg strengthening and maximize strength
- Progress dynamic proprioception
- Maximize neuromuscular control
- Initiate plyometrics and minimal jogging
- Gradually return to sport with clearance
ROM & Flexibility Exercises
- Continue as needed
Cardio
- Cycle, elliptical, treadmill with progressive resistance
Strengthening
- Continue progressing Phase II exercises
- Step-up progressions
- Single leg dead lift
- Static lunge progressions
Proprioception
- Single limb balance with perturbations (eyes closed, foam, BOSU)
Plyomers
- Simple double limb jumps
- Complex double limb jumps
- Emphasize eccentric control
Phase IV
Goals:
Stretching
Cardio
Strengthening
Proprioception
Plyometrics
Sport Specific Drills
- Maintain adequate ROM and flexibility
- Continue progressive and dynamic strengthening, proprioceptive, and agility training
- Achieve adaquate strength to return to sport with clearance
Stretching
- Continue daily lower extremity stretching
Cardio
- Continue cardio program and progress intensity and duration
Strengthening
- Continue strengthening program from Phase III
- Progress from static to dynamic lunges
Proprioception
- Continue advanced proprioceptive training and increase difficulty
Plyometrics
- Single limb jumps
- Combination double & single limb jumps
- Emphasize eccentric control
- Avoid genu valgum, trunk flexion, and internal rotation of the femur
Sport Specific Drills
- Initiate sport specific drills
- Begin speed and agility programs