- Perform the RICE protocol for the first few days if it is an acutely painful injury. If it is a chronic, niggling, injury then you should ice the painful area 5-6 times a day for 20 minutes (see videos below).
- Once the injury is settling down you can start to gently introduce the stretching and strengthening exercises in the videos below.
- Cut running to a minimum, or stop and cross train, and then make sure you follow the correct protocol for introducing running again (video).
- Perform the ‘IMPORTANT’ and ‘OPTIONAL’ video advice below.
- Perform the ‘ESSENTIAL CHECKS’ videos below, which assess if you need orthotics, how stable your hip muscles are (if they are not, then click here), if there is a difference in your leg lengths, whether you need new shoes, if your core stability is strong enough (if it isn’t, then click here).
- Ensure you check you are running with good form (click here)
- Before following the rehabilitation advice, read our treatment precautions.
- Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen help reduce the pain and inflammation.
- Acupuncture can help.
- Wearing a knee support can help to support the movement (see our online shop).
- Taping the knee may also help to reduce the symptoms (see videos below).
Lateral Collateral Ligament Sprain
Below you will find advice as to how to deal with this injury – by becoming a member, you can
also access all our video advice.
Remember to have this confirmed by your sports doctor, or sports therapist.
You can diagnose other running injury’s here.
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Follow the information and Video advice below
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Important Optional Essential checks
- How to return to running
- Foam rolling of Iliotibial band
- Foam rolling of adductors
- Applying ice to an area
- RICE protocol
- Knee looseners
- Massage - ITB
- Pressure point procedure
- Inner Thigh Stretch
- Hamstring stretch
- Front of thigh Stretch
- Inner quadriceps strengthening
- Hamstring strengthening
- Squats
- Knee stability taping
- Muscle Compression strapping
Lateral Collateral Ligament Sprain
Attention!
The symptoms of a lateral collateral ligament sprain can be similar to more serious problems such as a cruciate ligament sprain or a cartilage injury.
Ensure you seek advice from your doctor or sports therapist, especially if you are experiencing a giving way or a locking up of the knee joint.
