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Ligaments & Exercise

Jun 14, 2011 | By Lisa Mercer

Ligaments are fibrous bands of connective tissue that link two or more bones or cartilages together. Since ligament damage may impede overall functionality, the effects of exercise on ligaments are important to athletes, sport coaches, physical therapists and fitness enthusiasts.

Function

Ligaments stabilize the joints during exercise and other types of movement. They also prevent the excessive movements that may cause dislocation, such as joint hyperflexion and joint hyperextension. Ligaments also help maintain the shape of the breast. In fact, the breasts are composed of fatty tissue, which cannot be exercised. Chest exercises strengthen the muscles and ligaments that support the breasts, not the actual breast tissue.

Significance

Ligaments support and stabilize movements in the normal range of motion of the joint. This should be considered when designing strengthening or stretching exercise programs. Attempting to stretch the body into contortionist's positions can cause ligament damage, as evidenced by a 2008 case study published in the "Journal of Orthopedic Surgery." Lead author S.C. Patel reported that a 34-year-old man ruptured his lateral collateral ligament, located on the outside of the knee, while attending a yoga class. He was trying to put his left foot behind his head. The authors speculate that repetitive ligament strain resulting from extreme yoga postures predisposed the patient to this injury.

Expert Insight

Physical therapists sometimes prescribe immobilization for ligament sprains, but some sports medicine doctors disagree with this approach. Researchers at the University of Wisconsin, the University of Houston and the National Aeronautics and Space Administration-Ames Research Center performed a study that detailed the affects of immobilization on ligament healing. The research team cut the medial collateral knee ligaments of laboratory rats. One group was allowed to bear weight, and the other kept their limbs immobilized. After seven weeks, the immobilized group showed misaligned collagen fibers in their ligaments, reduced bone mineral density and reduced muscle mass. The researchers concluded that unloading the leg during the post-operative period may impede healing.

Prevention/Solution

Muscle strengthening exercise may help stabilize the joints, but certain types of muscle loading may exacerbate instability in ligaments that show signs of joint laxity. Physical therapists Carrie M. Hall and Lori Thein Brody, in their book titled "Therapeutic Exercise: Moving Toward Function" suggest that placing the weight load closer to the joint may prevent this problem. They use the inner and outer thigh as an example. Instead of placing the weight on the ankles, they suggest placing it closer to the knee.

Warning

Muscle imbalances can make the ligaments more susceptible to injury, says Dr. Bob Donatelli, National Director of Sports Specific Rehabilitation and Performance Enhancement Programs--Physiotherapy Associates, Las Vegas. In an article on the Sports MD website, he suggests balancing opposing muscle groups, such as the hamstrings and the quadriceps, to prevent ligament injuries.

References

Article reviewed by David Fisher Last updated on: Jun 14, 2011

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