Pain guide · Knee pain

LCL sprain (outer knee ligament): recovery and exercises

The lateral collateral ligament (LCL) runs down the outer side of the knee and stops it bowing outwards. It's injured far less often than the ligament on the inner side, usually by a blow to the inside of the knee, a twist or the knee bending backwards. When the LCL is the only injury, most sprains heal without surgery, with early movement and progressive strengthening.

This guide covers the grades, typical recovery times, bracing, and a staged plan from the first days to sport that follows the stages of our MCL (medial collateral ligament) sprain guide. Start with the warning signs: the LCL is often hurt along with other structures at the back and outer corner of the knee, and a loose knee, swelling of the whole knee, or a numb or weak foot needs a knee surgeon's opinion early.

3-stage exercise plan When to get help 38 sourcesUpdated 21 October 2026

When to get help first

Exercise is for pain that has been checked or is clearly mild and settling.

Get urgent medical help if

Call 999 or go to A&E after a high-energy injury, such as a car crash, a fall from a height or a heavy tackle, if the knee looks deformed or felt as if it came out of joint, the foot is cold, pale or numb, or you can't lift your foot or toes. The knee may have dislocated, which can damage the artery and nerve behind it, even when a pulse can still be felt. Don't drive yourself.
You cannot move the knee or put any weight on it, or it is very painful, badly swollen or has changed shape.
You hurt your knee and cannot take 4 steps, or you are 55 or over and hurt it in a fall: get it checked the same day for a broken bone.
Same day, after an injury to the outer knee: numbness or tingling on the top of the foot or the outer shin, or difficulty lifting the front of the foot and toes (foot drop). Go to A&E or an urgent treatment centre, or get help from NHS 111. The nerve that lifts the foot runs past the outer knee, and it can be injured in more serious outer-knee injuries.
Signs of more than an LCL sprain: the whole knee swells within a few hours, you felt a pop, or the knee gives way, feels very unstable or bends backwards when you stand. Get it assessed promptly: a combined injury needs a knee surgeon's opinion, and surgery, when it's needed, is usually within about 3 weeks.
The knee is locked and you cannot fully straighten it.
After surgery on the outer knee: a high temperature or feeling hot and cold, oozing or pus from the wound, redness or swelling that is getting worse, or a foot that becomes numb, swollen or a different colour in the brace. Contact your surgical team, or ask for an urgent GP appointment or get help from NHS 111.
Throbbing pain and swelling in one calf or thigh, with red or darkened skin or swollen veins: ask for an urgent GP appointment or get help from NHS 111, as it could be a blood clot. Call 999 or go to A&E if you are also short of breath or have chest pain.

See a doctor or physiotherapist if

Knee pain that has not improved within a few weeks of looking after it at home. Many areas offer NHS physiotherapy without a GP referral.
An outer-knee injury that still feels loose, lets the knee bow outwards when you walk, or gives way after the first couple of weeks: ask for an orthopaedic opinion rather than waiting.
Tenderness on the bony bump on the outer side just below the knee (the head of the fibula) after an injury: get it checked, because doctors use this sign to decide whether you need an X-ray for a broken bone.
A child or teenager with pain on the outer side of the knee after an injury: get it checked, because the growth plate can be injured instead of the ligament.
In a brace: sore skin, pressure marks, or a brace that no longer fits as the swelling goes down. Tell your physiotherapist or orthotics team.

Understand it

What it is and how it happensStrong evidence

The LCL, also called the fibular collateral ligament, is a cord on the outer side of the knee. It runs from the outer bump of the thigh bone to the head of the fibula, the thin bone on the outer side of the shin. It's the main structure that stops the knee bowing outwards, especially between straight and 30 degrees of bend, and it helps stop the shin twisting outwards when the knee is bent. It's tight when the knee is straight and slackens as the knee bends.

It's injured by a force that pushes the knee outwards (such as a blow to the inside of the knee), by a twist, or by the knee bending backwards (over-straightening). At one German sports injury centre, LCL injuries were linked with tennis and gymnastics. In Brazilian jiu-jitsu, a bent knee forced outwards tore part of the LCL in 7 of 27 acute knee injuries in one series, and heel hooks in climbing have done it in case reports. Of 55 elite athletes with isolated LCL injuries in a London series, 44 were footballers and 10 rugby players.

Sources 1, 2, 3, 4, 5, 6

How common it is, and the corner it belongs toEmerging evidence

LCL injuries are uncommon. Of 7,769 sports knee injuries at one centre, they made up 1.1%, against 7.9% for the MCL and 20.3% for the ACL (anterior cruciate ligament). The American Academy of Orthopaedic Surgeons (AAOS) puts them at under 2% of knee injuries.

With the popliteus tendon and the popliteofibular ligament, the LCL forms the posterolateral corner (PLC), the back outer corner of the knee. Injuries there usually come with other damage: in 331 acute knee injuries that bled into the joint, PLC injuries were found in 9.1%, and 26 of those 30 came with other ligament tears. In cadaver knees, an untreated PLC injury raised the load on a reconstructed ACL, and reviews stress finding these injuries early, because a missed one can leave the knee unstable or make a cruciate reconstruction fail.

Sources 4, 2, 7, 8, 9, 10

How it feels and how it's recognisedEmerging evidence

Pain and tenderness on the outer knee, swelling over the injured spot, stiffness, and sometimes a pop or a feeling that the knee will give way. Some injuries seem minor at first: 5 of the 55 elite athletes first sought help 33 to 103 days later, after the knee gave way again or swelled.

A clinician pushes the knee outwards with it straight and bent to about 30 degrees, and compares it with the other knee. Opening only at 30 degrees points to the LCL; opening with the knee straight, or extra outward twisting of the shin, points to a wider PLC or cruciate injury. X-rays don't show the ligament, but they show a flake of bone pulled off with it, usually from the fibula, and tenderness on the head of the fibula after an injury is one of the five findings of the Ottawa knee rule, which doctors use to decide on an X-ray. In children and teenagers, the growth plate can be injured instead of the ligament.

Sources 2, 1, 3, 11, 12, 13

The gradesStrong evidence

Clinicians grade an LCL sprain by how far the outer knee opens when it's pushed, compared with the other knee.

Grade 1 (mild): the ligament is stretched and the knee is stable, with up to about 5 millimetres (mm) of extra opening.
Grade 2 (moderate): a partial tear; the ligament is loose, with about 5 to 10 mm of extra opening.
Grade 3 (severe): a complete tear, or the ligament pulled off the bone; the knee is unstable, with more than 10 mm.

Sources 2, 3

What an MRI does and doesn't tell youEmerging evidence

An MRI (magnetic resonance imaging) scan shows the ligaments, cartilage and menisci, but its grade can mislead. In 55 elite athletes, MRI and examination grades agreed poorly: 27 (49%) had a complete tear on MRI, but only 1 had grade 3 looseness on examination. The authors suggest the sheath around the ligament and the structures next to it can hold the knee stable.

So a complete tear on a scan isn't, by itself, a reason for surgery. How loose the knee is on examination, and what else is injured, matter more.

Sources 3, 2

How it usually goesEmerging evidence

Isolated grade 1 and 2 injuries do well without surgery. All 55 elite athletes in one series went back to their previous level, at a median of 76 days (between 0 and 422 days), 93% were still playing 2 years later, and none had grade 2 or 3 looseness at review. In 9 National Football League (NFL) players with complete isolated tears on MRI, the 5 treated without surgery missed about 2 weeks, against 14.5 weeks after surgical repair, and all 9 played the following season.

Complete tears with a loose knee behaved differently in an older series. In 23 people treated without surgery and followed for about 8 years, grade 2 sprains did well, but grade 3 sprains often left lasting looseness, weakness, a failing ACL and arthritis; in the same author's X-ray study, arthritis developed in 5 of 10 complete tears against none of 11 partial ones. Single case reports describe teenagers with complete isolated tears back in sport at about 3 and 4 months without surgery.

Sources 3, 14, 15, 16, 17, 18

How it differs from other outer and inner knee pain

IT band (iliotibial band) syndrome comes on without an injury and builds during a run or ride. An MCL sprain hurts on the inner side after a blow to the outside of the knee. A meniscus tear hurts on the joint line and may catch or lock, and a pop with swelling of the whole knee within hours points to an ACL injury. Each has its own guide.

Sources 2, 1

What helps, and how strong the evidence is

Isolated grade 1 and 2 sprains: no surgery, early movement and rehabEmerging evidence

The AAOS describes treatment without surgery for stable grade 1 and 2 tears: a hinged knee brace, protected weight-bearing at first, and physical therapy. In the largest series of isolated LCL injuries, all 55 elite athletes were treated with restricted activity and rehab, and all went back to their previous level. A review of isolated injuries in athletes found good results with and without surgery, a faster return to play without it, and stressed checking for other injuries.

No trial has tested LCL rehab, or compared surgery with rehab. This is case series and expert practice.

Sources 2, 3, 19

Complete isolated tears: a knee surgeon's callMixed evidence

Older series favour surgery for grade 3 tears, because complete tears treated without it led to lasting looseness and arthritis, and most published series operate on tears that are grade 3 on examination. But NFL players with complete tears on MRI returned faster without surgery and played for a similar number of further seasons, the 55-athlete series included only one tear that was grade 3 on examination, and case reports describe teenagers back in sport without surgery.

The deciding points are how loose the knee is on examination and what else is injured. That's a knee surgeon's call, so a complete tear needs an early orthopaedic opinion.

Sources 15, 16, 3, 14, 18, 17

Combined injuries: a knee surgeon, earlyEmerging evidence

Surgery is advised when the knee opens with it straight, when looseness at 30 degrees comes with extra outward twisting of the shin, when a cruciate ligament also needs reconstructing, or when the ligament or a piece of bone has been pulled off the fibula. Acute PLC injuries are usually operated on within about 3 weeks.

Across 12 studies of acute complete PLC injuries (288 people operated on within 4 weeks), repairs failed in 21.9% and reconstructions in 7.1%, and the commonest complication was stiffness that needed the knee moving under anaesthetic (8.7%). A review of 29 studies (791 people) also found repairs failed more often. Across 60 studies (1,747 cases), about 20% had a complication and 9.4% of repairs or reconstructions failed, though in one large ACL study, the 34 people who also had PLC surgery did similarly at 6 years whether it was repaired or reconstructed. These are reviews of small, low-level studies, and your surgical team's plan comes first.

Sources 3, 2, 9, 20, 21, 22, 23

The nerve that lifts the footEmerging evidence

The common peroneal (fibular) nerve runs past the outer knee. It lifts the foot and toes and gives feeling to the top of the foot. In more serious outer-knee injuries it can be stretched or torn: it was injured in 16 of 61 operated PLC injuries (26%), and in 31% of injuries to several knee ligaments that involved the PLC, against 4% of those that didn't. Partial nerve injuries recovered in both series, but complete ones mostly didn't, which can leave a foot drop: the front of the foot drags when you walk.

These figures come from surgical series, so they overstate the risk after a simple sprain. Still, numbness on the top of the foot, or difficulty lifting the foot, after an outer-knee injury needs checking the same day.

Sources 24, 25, 26

Bracing: practice variesEmerging evidence

The US physical therapy guideline for knee ligament injuries says clinicians may brace PLC injuries, based on expert opinion. Practice varies. One US hospital uses a hinged brace for grade 1 once weight-bearing is allowed, crutches and a hinged brace for grade 2, and a hinged brace for a few months, with limited weight for at least 6 weeks, for grade 3. Another braces for up to 4 to 6 weeks. The elite-athlete series braced only grades 2 and 3, for 4 weeks, blocking the last 30 degrees of straightening for the first 2 weeks, because the LCL tightens as the knee straightens. Wear one only as your team advises.

Sources 1, 27, 28, 3

Recovery times: typical figures, not targetsMixed evidence

These are typical times from hospital information and one series of elite athletes; no trial has tested LCL rehab. One US hospital gives about 3 to 4 weeks back to activity for grade 1, and about 8 to 12 weeks for grades 2 and 3. Another gives 6 to 8 weeks back to sport for stable injuries. The 55 elite athletes went back to matches at a median of 76 days, with a wide range. An NHS trust leaflet on knee ligament injuries says simple sprains can take at least 6 weeks to improve, and more severe ones weeks to months.

Treat these as rough guides. Recovery is judged by the knee, not the calendar.

Sources 27, 28, 3, 29

Rehab: the MCL guide's stages, with the outer side protectedEmerging evidence

Because no trial has tested LCL rehab, the plan on this page follows our MCL sprain guide's three stages, which come from an NHS leaflet and a US protocol for the inner-knee ligament, with the outer side protected instead.

A detailed case report of a 16-year-old with a complete LCL tear used bridges and hamstring work, squats and resisted side-stepping, then running, agility drills, lunges and single-leg deadlifts, up to 3 sets of 10 to 15. It built control forwards and backwards first, then sideways, then twisting, and was careful early on with movements that bow the knee outwards or twist the shin out. He was competing in sprints by week 11, once his hop tests passed 85% of the other leg, and the last stage aimed for 90%.

Sources 18, 30, 31

How much pain is OK while you exercise?

Some discomfort is fine; sharp pain, new swelling or looseness is notEmerging evidence

No LCL-specific rule has been tested, so this one is borrowed from our MCL guide. An NHS leaflet: do the exercises as pain allows, and some discomfort is acceptable. If a sharp, shooting pain comes on, ease off. Gently moving the knee should begin to reduce the pain, not cause further damage.

As a number, keep pain with activity below about 3 out of 10. A US protocol moves people with severe inner-knee sprains on when pain with activity is below 3 out of 10, with no increase in swelling, tenderness or looseness.

Check the next morning: the outer knee should be no more swollen, sore or loose than before. The LCL case report used knee soreness rules to move on, the same ones used in ACL rehab. Soreness in the warm-up that goes away: stay at that level. Soreness that continues, or comes back during the session: take 2 days off and drop back a level. Soreness the next day (not muscle soreness): take a day off and don't move on. No soreness: move up a level, about once a week.

A feeling that the knee bows outwards, gives way or bends backwards is never part of the rule: stop and get it checked.

Sources 31, 30, 18, 32

The exercise plan: 3 stages

Start at the first stage. Each move opens a full guide with a 3D demo.

Stage 1

Protect it and keep it moving (about weeks 0 to 2)

For the first 2 to 3 days, protect and rest the knee, use ice for up to 20 minutes every 2 to 3 hours, and compress and raise the leg (the NHS advice for sprains). Then walk as normally as you can, with crutches if you need them. If you've been given a hinged brace, wear it as advised and take it off for the exercises unless told otherwise. Instructions differ: for grade 2 and 3 sprains, one specialist protocol blocks the last 30 degrees of straightening and allows only touch weight for 2 weeks, so follow your own team's. Do the exercises little and often through the day.

Supine heel slide demonstrated on the 3D figure

3D demoSupine heel slideBeginner · No equipment

Hold 5 s at the point of discomfort, a little further each time; 10 times · The MCL guide's dose; the hold time is an NHS leaflet's

Harder: Hip windshield wipers

Quad set (static quads) demonstrated on the 3D figure

3D demoQuad set (static quads)Beginner · No equipment

Hold 5 s; 10 times, little and often · If your brace blocks the last part of straightening, tighten the thigh within the range allowed

Harder: Straight-leg raise

Straight-leg raise demonstrated on the 3D figure

3D demoStraight-leg raiseBeginner · No equipment

Hold 5 s; 10 times · In the brace if you've been told to wear it; the hold time is an NHS leaflet's

Easier: Quad set (static quads) · Harder: Leg extension

Glute bridge demonstrated on the 3D figure

3D demoGlute bridgeBeginner · No equipment

10 slow repetitions (editorial) · Works the hamstrings, which help steady the outer back corner of the knee

Easier: Pelvic tilt into bridge · Harder: Glute kickback (quadruped hip extension)

Ankle circles demonstrated on the 3D figure

3D demoAnkle circlesBeginner · No equipment

10 slow circles each way, a few times a day (editorial) · Helps move swelling

Harder: Ankle CARs (controlled articular rotations)

Stationary cycling demonstrated on the 3D figure

3D demoStationary cyclingBeginner · Cardio machine

10 to 20 min, easy (editorial) · Once the knee bends far enough to pedal round

Harder: Air bike intervals

Move on when: You walk without a limp, the swelling is settling, the knee nearly straightens (within any brace limit) and bends fully, and the outer knee is no sorer after exercise.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 2

Strength in straight lines (about weeks 1 to 6, longer for grades 2 and 3)

Two to 3 strength days a week, 3 sets of 8 to 12 (editorial; the LCL case report used up to 3 sets of 10 to 15). Keep the knee over the middle toes, not drifting outwards over the little toe or inwards. Side-to-side and twisting work waits: one US protocol for the inner-knee ligament avoids significant sideways stress for 3 to 4 weeks, and the LCL case report built forwards-and-backwards control before sideways and twisting moves. Bridges work the hamstrings, which help steady the outer back corner of the knee.

3D demoWall sitBeginner · A wall

Hold 5 s; 10 times, then longer holds · Only as deep as is comfortable (the MCL guide's dose). Breathe normally through the hold

Easier: Straight-leg raise · Harder: Spanish squat (band squat hold)

Sit to stand from a chair demonstrated on the 3D figure

3D demoSit to stand from a chairBeginner · A bench or box

3 sets of 8 to 12

Harder: Bodyweight squat

3D demoStep-upBeginner · A step

3 sets of 8 to 10 each leg · Low step; knee over the middle toes

Easier: Low step-up · Harder: Dumbbell step-up

3D demoLeg pressBeginner · Strength machine

3 sets of 10 to 12 · Gym option. Never snap into a hard lockout

Harder: Bodyweight squat

Staggered-stance bridge (offset bridge) demonstrated on the 3D figure

3D demoStaggered-stance bridge (offset bridge)Beginner · No equipment

2 sets of 8 to 10 each side · A harder bridge, as in the case report's bridge progression

Easier: Pelvic tilt into bridge · Harder: Glute kickback (quadruped hip extension)

Single-leg stand demonstrated on the 3D figure

3D demoSingle-leg standBeginner · A wall

3 holds of 30 to 60 s · Weaning off the support (the MCL guide's dose)

Easier: Tandem stance and heel-to-toe walk · Harder: Single-leg reach matrix

Move on when: Movement is full with only mild pain, there's no new swelling after sessions, and you walk briskly without a limp. Start running once strength is about 75% of the other leg (one protocol's figure) and jogging and bounding are pain-free, without swelling or a feeling the knee will give way (the LCL case report's checks).

Follow along: a timer, a cue and the next move, one step at a time.

Stage 3

Back to sport: sideways and twisting last

Running first, then sideways moves, hopping and cutting, then twisting and sport drills, as in the LCL case report. In severe sprains of the inner-knee ligament, one US protocol adds side shuffles at about 6 weeks, running at 8 weeks once strength is about 75% of the other leg, and jumping and agility drills at 10 weeks. Doses here are editorial.

Split squat demonstrated on the 3D figure

3D demoSplit squatIntermediate · No equipment

3 sets of 8 each leg

Easier: Bodyweight squat · Harder: Reverse lunge

Treadmill jogging demonstrated on the 3D figure

3D demoTreadmill joggingIntermediate · Cardio machine

Walk-jog intervals, then continuous running

Easier: Treadmill walking · Harder: Sprint intervals

Single-leg Romanian deadlift demonstrated on the 3D figure

3D demoSingle-leg Romanian deadliftAdvanced · A dumbbell

3 sets of 8 each leg, fingertips on a wall at first · Like the case report's single-leg deadlifts

Easier: Dumbbell Romanian deadlift

Lateral band walk demonstrated on the 3D figure

3D demoLateral band walkBeginner · A band

3 sets of 10 steps each way, band above the knees · The first sideways loading. Keep the band above the knees: a band round the feet pulls the foot inwards and bows the knee outwards (our caution)

Easier: Hip abduction machine · Harder: Lateral band walk, band at the feet

Single-leg hop and stick demonstrated on the 3D figure

3D demoSingle-leg hop and stickIntermediate · No equipment

3 sets of 5 each leg · Get clearance first. Forwards first, then sideways

Easier: Standing broad jump with stuck landing · Harder: Alternate-leg bounding

Shuttle runs demonstrated on the 3D figure

3D demoShuttle runsAdvanced · No equipment

Short sets, building speed · Wide turns first; twisting and cutting come last

Easier: Treadmill jogging

Move on when: You can fully bend and straighten the knee without pain, your strength matches the other leg, and the knee doesn't swell or give way. For football, rugby or other sports with turning, you can also jog without a limp, change direction without pain, and jump and hop on the injured leg without pain or giving way (an NHS leaflet's checks). The case report also used hop tests reaching 90% of the other leg.

Follow along: a timer, a cue and the next move, one step at a time.

What to change for now

Early on: straight lines, and nothing that bows the knee outwards

Side-to-side moves, cutting and twisting come last, as in the LCL case report and an MCL protocol. Keep the knee over the middle toes in squats, step-ups and landings, rather than letting it drift outwards.

For the first weeks, leave out positions that bow the knee outwards or twist the shin out: sitting cross-legged or with an ankle on the other knee (a figure-four), side-lying leg raises with the injured leg on top, and band exercises with the band round your feet. The case report's authors were careful with these stresses early on, noting the athlete's hesitancy with side-lying hip lifts and the figure-four position, and a posterolateral corner protocol avoids twisting the shin outwards after surgery.

Sources 18, 30, 33

After surgery for a combined injury (as your team allows)

Your surgical team's protocol replaces stages 1 and 2, and protocols differ widely. These are typical figures from an analysis of 37 protocols and one surgeon's protocol, not targets. Once your team clears you, stage 3 applies.

Weight: about half the protocols kept weight off the leg at first and half allowed partial weight; the typical protocol increased weight-bearing at about 6 weeks.
Brace: off at about 7 weeks in the typical protocol after an isolated corner reconstruction; one protocol keeps it locked straight for 6 weeks.
Cycling from about 7 weeks, lunges from about 12 to 13, and jumping and running from about 17.
Hamstring strengthening waits: a median of 13 weeks after an isolated corner reconstruction, and 4 months in one protocol, which also avoids twisting the shin outwards.
Full return to sport: about 26 weeks after an isolated corner reconstruction, 30 with an ACL reconstruction and 21 with a PCL (posterior cruciate ligament) reconstruction.

Sources 34, 33

Injections aren't part of the plan

We found no trial of steroid or platelet-rich plasma injections for LCL injuries, and our MCL guide reports the evidence for injections in the inner-knee ligament as very low.

Positions to swap, and why

Habit or position	Why it matters	Instead
Figure-four stretches, or sitting with an ankle on the other knee or cross-legged, early on	These positions bow the knee outwards and twist the shin out, the stresses the LCL resists; the LCL case report was careful with them early.	Sit with both feet flat, and stretch the hamstrings with a strap instead.Try: Supine hamstring stretch with a strap
Side-lying leg raises lying on your good side, injured leg on top	The weight of the lower leg bends the top knee outwards (our reasoning); the case report's athlete was hesitant with side-lying hip lifts.	Bridges now, and side-stepping with a band above the knees in stage 3.Try: Glute bridge
Side-stepping with the band round your feet	The band pulls the foot inwards and bows the knee outwards (our reasoning).	The band above the knees, from stage 3.Try: Lateral band walk
Side-to-side moves, cutting and twisting in the first weeks	They stress the healing ligament; an MCL protocol avoids sideways stress for 3 to 4 weeks, and the LCL case report went forwards and backwards first, then sideways, then twisting.	Straight-line strength: step-ups, sit-to-stands and cycling.Try: Step-up
Letting the knee drift outwards in squats, step-ups and landings	It moves the knee towards the position that loads the LCL (our reasoning, as in the MCL guide).	Knee over the middle toes, in a shallower range.Try: Wall sit
Waiting weeks to see a surgeon with a loose or unstable knee	Combined injuries are usually operated on within about 3 weeks of the injury.	Ask for an orthopaedic opinion early.
Hamstring curls soon after posterolateral corner surgery	Protocols delay hamstring strengthening: a median of 13 weeks after an isolated corner reconstruction, and 4 months in one.	Bridges, as your team allows.Try: Glute bridge
Going back to sport by the calendar	Neither the scan grade nor the date decides readiness; the knee's checks do.	The stage 3 checks.Try: Single-leg hop and stick

Routines to follow

Low-impact leg workout (no jumping)

A gentle leg strength routine with no jumping: sit-to-stands, step-ups, wall sits, bridges and calf raises.

20 minBeginner7 movesA bench or box, A step

Knee control warm-up

A 20-minute warm-up that trains your knees to track over your toes: side-hip strength, squats and lunges with alignment practice, balance and quiet landings.

20 minBeginner10 movesA wall, A band

Knee strengthening workout: from first steps to full range

A 25-minute session for knees that don't currently hurt: thigh and hamstring strength, single-leg control, then an optional full-range block with knees over toes.

25 minBeginner13 movesA bench or box, A wall

More moves for this area

Questions people ask

How long does an LCL sprain take to heal?

It depends on the grade, and the figures are rough. US hospital information gives about 3 to 4 weeks back to activity for a grade 1 sprain and about 8 to 12 weeks for grades 2 and 3, and elite athletes with isolated LCL injuries went back to matches at a median of about 11 weeks. No trial has tested LCL rehab, and recovery is judged by the knee, not the calendar.

Does a torn LCL need surgery?

Usually not when it's the only injury and the knee is stable: grade 1 and 2 sprains heal without it. A complete tear with a loose knee, a piece of bone pulled off, or other ligaments torn needs a knee surgeon's opinion early, because these injuries are usually operated on within about 3 weeks.

Can I walk on an LCL sprain?

Usually, yes: an NHS leaflet says walking won't damage the knee ligaments further, using crutches at first if you need them. Some teams limit weight for 1 to 2 weeks in a brace after a grade 2 or 3 sprain, so follow your own advice. If you can't put any weight on the leg, get it checked the same day.

Do I need a knee brace?

Not for a mild sprain. Grade 2 and 3 sprains are often braced for about 4 to 6 weeks, sometimes with the last part of straightening blocked at first. Wear one only as advised, and wean out of it as your team suggests.

What's the difference between an LCL and an MCL sprain?

The MCL is on the inner side of the knee and is usually hurt by a blow to the outside of the knee. The LCL is on the outer side and is hurt by a blow to the inside, a twist or the knee bending backwards. MCL sprains are about 7 times as common, and our MCL sprain guide covers them.

Is it my LCL or my IT band?

An LCL sprain follows an injury and is tender over the ligament on the outer knee. Pain from the IT (iliotibial) band comes on without an injury and builds during a run or ride, and our IT band syndrome guide covers it.

What is the posterolateral corner?

It's the group of structures at the back and outer side of the knee, including the LCL, the popliteus tendon and the popliteofibular ligament. Most injuries to it come with other ligament tears, 87% in one study. Missing them can leave the knee unstable, which is why a loose knee after an outer-knee injury needs a knee surgeon's opinion early.

My MRI says a complete tear, but my knee feels stable. What does that mean?

It's common. In 55 elite athletes, half had a complete tear on MRI, but only 1 had a grade 3 loose knee on examination, and all went back to their sport without surgery. How loose the knee is on examination, and what else is injured, guide treatment more than the scan does.

What exercises should I avoid?

Early on, side-to-side moves, cutting and twisting, sitting cross-legged or with an ankle on the other knee, side-lying leg raises with the injured leg on top, and band exercises with the band round your feet. Straight-line strength exercises are fine within the pain rule.

When can I go back to football or rugby?

When the knee bends and straightens fully without pain, your strength matches the other leg, and it doesn't swell or give way. You should also be able to jog without a limp, change direction without pain, and jump and hop on the injured leg without pain. Hop tests reaching 90% of the other leg are a useful guide.

Why is the top of my foot numb after my knee injury?

The nerve that lifts the foot runs past the outer knee, and it can be stretched or torn in more serious outer-knee injuries. Numbness on the top of the foot, or difficulty lifting the foot and toes, after a knee injury needs checking the same day.

Related exercise guides

Other pain guides

Sources

Exercise education, not a diagnosis or treatment plan. It is written from the guidelines and studies listed above; review by a clinician is pending. If your pain follows an injury, is severe, is getting worse, or comes with any warning sign listed on this page, get it assessed. Health disclaimer.