Diagnosis Explanation:

A lateral collateral ligament (LCL) sprain is an injury to the ligament on the outer side of the knee, which stabilizes the joint and prevents excessive sideways movement. It typically occurs due to a direct blow to the inside of the knee or sudden twisting motions. Symptoms include pain, swelling, tenderness along the outer knee, and instability, especially during lateral (side-to-side) movements. The severity is classified as:

• Grade 1 (Mild): Minor stretching, slight pain, no instability.
• Grade 2 (Moderate): Partial tear, swelling, some instability.
• Grade 3 (Severe): Complete tear, significant instability, may require bracing or surgery.

Specific Work Modifications:

• If your job requires standing or walking: Wear a knee brace for support and take breaks to sit when possible.
• If your job involves lifting: Avoid twisting motions and sudden side-to-side movements. Use proper lifting techniques.
• If your job is desk-based: Keep the knee elevated when sitting and perform gentle mobility exercises throughout the day.
• Avoid: Lateral (side-to-side) movements, prolonged standing, deep knee bending, and kneeling.

Specific Activity Modifications:

• If you play sports (e.g., soccer, basketball, tennis): Avoid cutting, pivoting, and lateral movements until fully healed. Instead, focus on low-impact exercises like swimming or cycling.
• If you hike: Stick to flat trails and avoid uneven terrain. Use trekking poles for added stability.
• If you do weightlifting: Avoid lunges, squats, and lateral leg movements until pain-free. Prioritize controlled, low-impact exercises.
• Avoid: Jumping, side lunges, sharp turns, and high-impact exercises until the knee is stable.

Recommended Supplements:

• Collagen Peptides – 10g daily for ligament and joint repair.
• Vitamin C – 500mg daily to support collagen production and healing.
• Omega-3 Fatty Acids – 1000mg daily to help reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for natural pain relief.
• Glucosamine & Chondroitin – 1500mg/1200mg daily for joint support.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, eggs, tofu) to aid ligament repair.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, nuts) to reduce swelling.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain joint lubrication.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to keep tissues hydrated and promote healing.

Home Exercise Prescription:

Early Phase (0-2 Weeks, Reducing Pain & Swelling):

• RICE Protocol – Rest, Ice (15-20 min, 3x/day), Compression (with a brace or sleeve), Elevation.
• Quadriceps Sets – Tighten thigh muscles, hold for 5 seconds, repeat 10 reps, 3x/day.
• Ankle Pumps – Move ankle up and down to improve circulation, 10 reps, 3x/day.
• Seated Knee Extensions – Slowly extend knee, hold for 5 seconds, repeat 10 reps, 2x/day.

Strengthening Phase (2-6 Weeks, Once Pain Decreases):

• Straight Leg Raises – Keep knee straight, lift leg, hold 5 seconds, repeat 10 reps, 2x/day.
• Glute Bridges – Lie on back, lift hips while keeping hamstrings relaxed, 10 reps, 2x/day.
• Mini Squats (No Deep Bending) – Slight knee bends while keeping weight on heels, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Stability & Return to Activity):

• Lateral Band Walks – Step sideways with a resistance band around thighs, 10 steps each way, 2x/day.
• Step-Ups – Step onto a low platform, push through the heel, repeat 10 reps, 2x/day.
• Stationary Cycling – Low resistance for 10-15 minutes/day.
• Balance Exercises – Stand on injured leg for 10-20 seconds, increase as tolerated.

Helpful Books:

1. The Knee Injury Bible: Everything You Need to Know About Knee Pain, Prevention, and Treatment – Kevin R. Stone, MD.
2. Sports Injury Prevention and Rehabilitation – David Joyce & Daniel Lewindon.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.