PCL Tear

Explanation of Diagnosis

Your posterior cruciate ligament (PCL) is a strong band inside the knee that helps control backward movement of the shin bone and stabilizes the knee during walking and pivoting. A PCL tear means the ligament has been stretched, partially injured, or fully torn. These injuries commonly happen from a direct blow to the front of the knee (such as a dashboard injury), a fall, or high-impact sports. Symptoms often include knee pain, swelling, a feeling of instability, trouble going downhill, or discomfort with stairs and certain twisting movements.

Specific Work Modifications

• Avoid prolonged standing, especially on sloped surfaces or uneven ground
• Take frequent sit-stand breaks every 30 to 60 minutes to reduce knee load
• Limit kneeling, deep squatting, and working from the floor; use a higher platform or step stool instead
• Use a chair with firm support and keep feet flat when working at a desk
• If your job involves stairs, use the handrail and move one step at a time, slowing down as needed
• Wear supportive footwear with a stable sole and consider a temporary knee brace only if your clinician recommended one

Specific Activity Modifications

• Avoid activities that stress the knee in bent positions, including deep squats, lunges, and plyometrics
• Limit downhill walking, steep stairs, and long periods of hiking until your knee is more stable and comfortable
• Temporarily pause sports with cutting, pivoting, or rapid direction changes (such as soccer, basketball, and tennis drills)
• Choose lower-impact exercise like stationary cycling with low resistance or level-ground walking if tolerated
• When returning to sport or recreation, start with shorter sessions and stop at the first sign of increased instability or sharp pain

Recommended Supplements

• Omega-3 fish oil (about 1 to 2 g per day of combined EPA and DHA) may help support a more balanced inflammatory response
• Vitamin D3 (about 1000 to 2000 IU daily, especially if you have low sun exposure) supports bone and muscle health
• Curcumin (about 500 to 1000 mg once or twice daily with food) may help with inflammation-related discomfort in some people
• Collagen peptides (about 10 g daily) may support connective tissue health as part of an overall recovery routine

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for adequate protein at each meal (often roughly 20 to 40 grams per meal, depending on your size and appetite) to support tissue repair
• Include colorful fruits and vegetables daily for antioxidants and micronutrients that support healing
• Choose healthy fats from sources like olive oil, nuts, seeds, and fatty fish to support recovery
• Limit alcohol and highly processed foods, which can contribute to a less favorable inflammatory environment
• If you have diabetes, kidney disease, or other medical conditions, tailor dietary choices with your clinician’s guidance

Hydration Tips

• Drink enough fluids so your urine is typically pale yellow, especially if you’re walking more or exercising
• Add fluids consistently through the day rather than only at exercise times, particularly in warm weather

Home Exercise Prescription

Perform these exercises 4 to 5 days per week, staying within a comfortable range and avoiding movements that sharply increase pain or instability.

1. Heel slides: Lie down or sit with your knee supported; gently slide the heel toward you until you feel mild stretch, then return-10 to 15 reps
2. Quadriceps sets: Sit with the leg straight; tighten the thigh muscle and press the knee gently toward the floor-hold 5 to 10 seconds, 10 reps
3. Straight-leg raises: Tighten the thigh first, then lift the straight leg to a comfortable height without letting the knee bend-8 to 12 reps
4. Glute bridges: Lie on your back with knees bent; tighten your glutes and lift your hips until your body forms a straight line, then lower slowly-8 to 12 reps
5. Seated or standing calf raises: Rise up slowly, pause briefly, then lower under control-10 to 15 reps
6. Low-resistance cycling or marching in place: If tolerated, do easy time-based movement without provoking instability-5 to 10 minutes

Stop and contact your clinician if you notice sudden giving way, rapidly increasing swelling, or sharp pain that does not settle.

Helpful Books

• "The Knee Owner’s Manual" written by Brett Sears
• "Return to Sport: A Clinician’s Guide to Rehabilitation" written by Mike M. Mason and colleagues
• "Pain-Free, 2nd Edition" written by Pete Egoscue
• "Back Mechanic" written by Stuart McGill