Ligaments are strong, connective tissues that attach bones to each other to form joints. Strength training and weight-bearing exercises make ligaments strong and resilient against damage and stress, according to Susan Hall, author of "Basic Biomechanics," although the process takes longer than skeletal muscles.
Characteristics
Ligaments are made up of strong, connective tissues consisting of collagenous fibers. They are elastic and can be stretched to a certain length and regain their normal length. Unlike muscles, ligaments have a very poor blood supply and take longer to heal if they are damaged, according to Hall.
Function
Ligaments provide not only attachments from bone to bone, but also structural stability for your skeleton. Some ligaments do not provide much range of motion in certain joints, such as your sacroiliac joint in your pelvis and your medial and lateral collateral ligaments in your ankles. Strong ligaments prevent joint laxity and too much mobility, which can cause weak joints and muscles, according to Hall.
Strength Training
To prevent weak ligaments, physical therapist Gray Cook, founder of Functional Movement Systems, recommends doing strength training daily to maintain ligament strength and normal range of motion. You can use a variety of methods, such as kettlebells, dumbbells, your own body weight, medicine balls, cable column machines and sandbags. Focus on total body movement rather than isolating one muscle group at a time. This method not only saves you time and burns more calories, but also strengthen multiple ligaments, tendons and muscles.
After a session of weight-training, rest for at least 24 hours before doing another strength training session, Cook suggests. During the recovery period, performing gentle, low-intensity exercises, such as tai chi, swimming, walking and yoga. This gives your body enough time to heal and adapt.
Sample Exercises
You can do three basic exercises to strengthen most of your ligaments, tendons and muscles in your body, which are the squat, push-ups and pull-ups, according to Juan Carlos Santana, director of the Institute of Human Performance. Squats strengthen your ligaments in your pelvis, hip joints, knees, ankles and feet. Push-ups and pull-ups strengthen the ligaments in your shoulders, spine and arms. Perform all three exercises in a circuit training manner, where you do each exercise for 30 seconds with no rest in between. When you have completed one circuit, rest for one to two minutes, and perform two more circuits.
Warning
Never overstretch any ligaments beyond their normal range of motion for a long period of time. According to Hall, this can cause the ligaments to stiffen and remain in the stretched position, which can cause joint weakness. The only way to fix the problem is by surgery.
References
- "Basic Biomechanics"; Susan Hall; 2003
- "Athletic Body in Balance"; Gray Cook; 2003
- "Essence of Program Design"; Juan Carlos Santana; 2004
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