A ligament is a fibrous, pliable tissue that connects your bones to each other. You have three major types of ligaments in your body: articular, peritoneal and fetal remnant ligaments. Tears to articular ligaments are most common and generally occur as a result of exercise and sports. The anterior cruciate ligament --- commonly referred to as the ACL --- is located in your knee, the largest joint in your body. One of the most common sports injuries is an ACL sprain or tear, according to the American Academy of Orthopaedic Surgeons. Consult your doctor before attempting any exercise following a torn or injured ligament.
Walking
Walking is one of the most beneficial exercises for rehabilitating and strengthening a torn ligament. If you've had surgery, a walking program should be implemented approximately two weeks following your operation, the Sports Injury Clinic website advises. Begin walking at a comfortable pace and don't push yourself. Walking is important for restoring your ability to walk at a normal pace and gait.
Static Quads Strengthener --- Standing or Seated
This exercise helps to strengthen your ligament after surgery, Sports Injury Clinic explains. You can perform it seated or while standing. Contract your quadriceps, the large muscles on the front of your thigh. Hold the contraction for 10 seconds, then release for a few seconds. Don't hold your breath while performing the contraction, because this can increase your blood pressure. Repeat this exercise 10 to 20 times.
Single Toe Raise
Stand with your feet shoulder-width apart. Balance on your right leg, holding on to a chair or another similarly supportive object. Bend your left knee. Contract the calf muscles in your right leg by raising your body onto your toes. Hold this contraction for a second, then release. Perform 10 to 20 repetitions three times daily on both legs.
Hamstring Strengtheners
Kneel on the ground, keeping your buttocks off your heels. Ask a friend to hold your feet down on the floor. Lean forward, keeping your back straight. Go as far as you can, feeling the backs of your hamstrings contracting. Perform three sets of 10 repetitions.
Modified Squats
Stand with your feet facing forward and about 3 feet apart. Place your hands on your hips. Slowly squat down, going just a few inches so you're squatting about a quarter of the way down to the floor. Return to a standing position. Repeat this exercise 10 to 20 times. Perform three sets daily.
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