LCL Sprain Rehabilitation Program

What is an LCL Sprain?

A lateral ligament sprain is a knee injury involving a tear to the ligament on the outside of the knee.

It most commonly occurs following a direct blow to the inside of the knee. However, it can develop gradually through overuse.

Who is this program suitable for?

This program is suitable for grade 1 or 2 LCL sprains. Whether it is a recent injury or you have suffered for some time we take you step by step from injury to full fitness. Ideal for both beginner and elite-level athletes.

How does it work?

The app tells you exactly what to do each day (Today’s tasks) and records your progress to be reviewed later by yourself, or your coach/physio. We guide you through the program via a series of videos explaining each phase and the exercises and treatment methods involved.

The program is criteria-based, not time-based. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria.

Program structure

The program consists of 4 phases with a 5th injury prevention/mitigation phase.

Phase 1

Phase 1 begins as soon as possible following the onset of symptoms. The plan is designed to decrease pain, improve strength and flexibility and improve knee control.

Phase 2

This phase is the isotonic phase where we aim to load your knee more with exercises involving movement.

Phase 3

The aim of phase 3 is to further increase the load through the knee and begin to introduce plyometric exercises while increasing the running load if applicable.

Phase 4

Maintain strength and go from double to single-leg plyometrics.

Phase 5

Replicate the training demands of your sport.

What is included?

The program consists of treatment and healing, stretching & mobility, strengthening, activation, movement control and functional exercises, as well as cardiovascular workouts to maintain fitness whilst you recover.

Treatment & Healing

This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.


Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.

Priority support

If you have any questions about the program or your progress then use in-app support to get in touch with our qualified sports therapist for advice.

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