There are three different types of ligaments: articular ligaments, peritoneal ligaments and fetal remnant ligaments. Articular ligaments, the elastic bands of fibrous tissues that support joints and prevent them from moving in the wrong directions, are the type most frequently injured during exercise, according to LarsLigament.com. Ligament tears can range from minor to serious and usually occur in the knees due to a sudden twist or a rapid change in direction. Ligaments rarely heal themselves, so people who have an injury should see their doctor to begin a physical therapy program.
Step 1
Stretch the muscles around a torn ligament to promote strength and stability. Stretching your quadriceps and hamstrings will be most effective for a torn ligament in the knee, according to BigKneePain.com.
Step 2
Develop an every-other-day stretching schedule so you have time to rest and don't re-injure yourself.
Step 3
Sit on the edge of a chair with your feet pressed flat in to the floor so your knees create a 90 degree angle. Tighten your thigh muscles and count to 10, relax for a count of three, and then repeat 10 times to strengthen the quadriceps, according to BigKneePain.com.
Step 4
Lie on your back with your knees bent at 45 degrees. Dig your heels into the floor, and hold for a count of five to 10. Rest for a count of three, and then do 10 repetitions to strengthen your hamstrings, according to BnigKneePain.com
Tips and Warnings
- Don't push your body too hard, otherwise you might cause re-injury. Always see your doctor before beginning any physical therapy routine.
Member Comments