Ligaments are tough bands of tissue made up of many individual fibers that help connect the bones and keep them in alignment. Twisting injuries cause sprains from stretched or torn ligaments. Your physician will determine appropriate rehabilitation including stretching and the need for surgical repair of the torn ligament. According to the University of Wisconsin Health Sport Medicine Center, stretching exercises help develop and maintain adequate range of motion in all joints. Performing the stretches varies slightly depending on the location of the torn ligament -- ankle, knee, elbow, wrist, shoulder or hips.
Range of Motion
Step 1
Place a pillow or bolster in a position to allow the joint to dangle. Flex the joint first toward the body and then straighten it away from the body. Repeat as often as possible in the first week. As an alternate stretch for the knee, sit up and place the pillow under the ankle and allow the knee to straighten into a passive stretch for 10 minutes.
Step 2
Rotate the joint in slow circles or move the joint from side to side. Do 15 or 20 several times a day. Once the range of motion is similar to the uninjured joint with little or no pain, add strengthening stretches.
Step 3
Apply resistance with an elasticized band or tubing. Loop one end of the elasticized band around a chair or table leg and using either hand or foot depending on joint being exercised, gently pull toward the body. Alternate with pushing away from the body.
Strengthening and Balance
Step 1
Lie on your stomach on the floor. Lift your torso with forearms flat on the floor. Lift the hips off the floor in a pushup position. Flex the shoulders to raise the chest higher from the floor. This stretch activates the serratus anterior and lower trapezius muscles around the shoulder.
Step 2
Stand with your feet shoulder-width apart. Bend knees and flex hip in a squat position. Your weight should be distributed evenly and the chest, knees and feet should line up. University of Wisconsin Health Sport Medicine Center recommends one to three sets of 10 to 15 reps. This is a weight-bearing exercise and should be done with a brace until healing progresses. For legs, once you can put weight on each foot and walk without limping, begin balance exercises.
Step 3
Close your eyes. Raise the uninjured leg and balance on the other. You could also perform the balance stretch holding one end of the elasticized band while a friend holds and pulls on the other end.
Tips and Warnings
- Torn ligament rehabilitation requires a regimen to address range of motion, strength and balance, according to "Current Diagnosis and Treatment in Sports Medicine." Once all three have been addressed with stretching and exercise sport specific training may begin. For a short warm-up, slowly move all surrounding muscle groups through pain-free range of motion. (see References 5) Stretch right after warming up and again at the end of a workout. (see References 1)
- Seek medical attention and follow the recommendations and techniques provided by the physician and physical therapist before beginning a stretching program. To prevent re-injury do not progress to weight-bearing and balance until given permission by the physical therapist or physician. Do not perform stretches without a brace until told to do so by the physical therapist or physician.
Things You'll Need
- Pillow or bolster
- Elasticized band or tubing
- Exercise mat (optional)
References
- University of Wisconsin Health Sport Medicine Center; Rehabilitation Guide Anterior Cruciate Ligament Reconstruction; 2000
- "Harvard Women's Health Watch"; Recovering from an Ankle Sprain; February 2007
- "Physical Therapy"; Comparison of the Effects of Exercise in Water and on Land on the Rehabilitation of Patients with Intra-articular Anterior Cruciate Ligament Reconstructions; Brian J. Tovin et al; August 1994
- "BMC Musculoskeletal Disorders"; Protocol for Shoulder Function Training Reducing
- "Current Diagnosis and Treatment in Sports Medicine"; Lower Leg, Ankle and Foot Injuries; Christian Lattermann MD, Derek Armfield MD and Dane K. Wukich MD; 2007
