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PCL
Tear/Sprain

PCL tears/sprains affect the posterior knee ligament, less common, from falls or impacts. Symptoms: back knee pain, swelling, instability. Untreated, risks arthritis.

Home Exercise Protocol

  • Week 1-2:

  • Seated Hamstring Stretch (2 sets, 15 sec): Extend leg, reach for toes gently.

  • Quad Set (2 sets, 12 reps): Tighten thigh, press knee down, hold 5 sec.

  • NovaWell Hack: “Fortify Glide” (2 sets, 10 reps): Press heel back 5° while seated, hold 3 sec.
     

  • Week 3-4:

  • Band Hamstring Curl (2 sets, 12 reps): Curl heel toward butt with band.

  • Bridge (2 sets, 12 reps): Lift hips, squeeze glutes, hold 3 sec.

  • NovaWell Hack: “PCL Pulse” (2 sets, 10 reps): Pulse knee 2 inches in slight flexion with band.

Objective: Ease pain, strengthen knee, improve stability


Equipment: Chair, resistance band

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