Prevent Ligament Sprains

Winter increases the risk of ligament sprains. Here's how to deal.

November 26, 2007

Patellofemoral pain, or "runner's knee," may be the top reason runners get sidelined. But this time of year, when the roads turn slick, we see clients for a different knee malady–ligament sprain. The anterior cruciate ligament (ACL) is the most notorious of the four fibrous bands that stabilize the knee. But for runners, the medial collateral ligament (MCL) and the lateral collateral ligament (LCL) are more prone to injury because they tend to get overstretched, especially if we slip or fall. The first sign of an MCL or LCL sprain is pain and swelling; bruising usually occurs one or two days later. In more severe cases, sufferers complain that the knee feels as if it may give out. In that case, see a sports-medicine specialist. Otherwise, you can follow our rehab plan below.

Following injury, apply ice for 20 minutes every four hours. Gently massage the front, back, inner, and outer sides of the knee, making circular movements with your thumb. We recommend the exercises below, which employ limited movements to increase the flow of blood and oxygen to the joint, enabling the area to gradually regain range of motion, stability, and strength.

Exercise 1: Range-of-Motion
Sit with your feet flat on the floor, toes pointed straight. Gently press the foot of the injured joint into the floor. Keeping your heel stationary, swivel your toes out–away from you (releasing the MCL). Bring the toes back; repeat 10 times. Then swivel your toes inward (releasing the LCL) 10 times.

Exercise 2: Strength
Sit in a chair that's positioned so that your injured leg is close to a wall. Swivel your toes out, push into the wall for a few seconds, release, and repeat 10 times. Then swivel your toes inward so that they touch your other foot. Push against your foot for a few seconds, then release and repeat 10 times.

Exercise 3: Prehab
Prevent future sprains by doing this move before you run. Lie down on your left side, bend your right leg to 90 degrees. Swivel your right foot's toes upward toward the ceiling. Do this 10 times, then repeat on the other side.