Strengthen the Outside of Your Knee After LCL Injury
Exercise Physiology for LCL Rehab at Chronic Gains
Pain or instability on the outside of your knee? Struggling with side steps, turning, or uneven surfaces? You could be dealing with an LCL injury. At Chronic Gains, our Exercise Physiologists create individualised programs to rebuild lateral knee strength, restore control, and help you move with confidence again – on or off the field.
What Is an LCL Injury?
The lateral collateral ligament (LCL) sits on the outer edge of your knee and helps stabilise it against sideways forces. LCL injuries typically occur from:
- A direct blow to the inner knee
- Sudden twisting or hyperextension
- Sports like soccer, rugby, skiing, or martial arts
- Poor landing mechanics or uneven terrain
Symptoms include:
- Pain or tenderness on the outside of the knee
- Instability or “giving way,” especially with lateral movement
- Swelling or stiffness
- Difficulty with side-stepping, pivoting, or balance
Mild to moderate LCL injuries can often be managed without surgery through progressive rehabilitation.
How Exercise Physiology Can Help
We focus on improving joint control, lateral strength, and movement efficiency, tailored to your needs and lifestyle.
Acute Stage Support
Initial exercises reduce pain and inflammation while preserving safe range of motion.
Strengthening the Outer Chain
We target glutes, hip abductors, hamstrings, calves, and lateral quads to support the knee from all angles.
Lateral Stability & Balance Work
Single-leg drills and unstable surface training help retrain knee control under load.
Functional Movement Retraining
We correct gait, stair climbing, and sport-related patterns that stress the LCL.
Return to Activity or Sport
Later-stage rehab includes agility, plyometrics, and side-to-side drills where appropriate.
Why Work with Chronic Gains?
LCL Rehab That Moves With You
If you’ve been ignoring that outer knee pain, it’s time to address it properly. Book your assessment with Chronic Gains and take the first step toward lasting recovery and performance.
3 Simple Steps To lateral collateral ligament (LCL) Rehab
Free 15-Minute Phone Consultation
Get a free 15-minute call with our expert Exercise Physiologists to discuss your situation, goals, and how we can help.
In-Depth Assessment & Tailored Plan
At the first appointment, we’ll assess your condition and create a personalised program to support your well-being.
Expert Guidance To Optimise Your Health
Our experts will guide you through a structured plan to improve mobility, boost strength, and better health.