Ligament sprains are among the most common injuries affecting the joints. An estimated 25,000 people each day, for example, suffer a sprained ankle. In addition to ankles, wrists and knees also are commonly sprained joints. While rest and other conservative treatments are best soon after an injury, certain flexibility and strengthening exercises can help sprained ligaments get better.
Defining a Sprain
A sprain occurs when a ligament stretches more than it is designed to or actually tears. Ligaments are fibrous tissues that connect bones and muscles and help stabilize joints whether they're at rest or in motion. Sprains are usually labeled as a Grade 1, 2 or 3 sprain, with Grade 1 being a mild sprain and Grade 3 representing a complete tear of the ligament. Surgery is sometimes required for severe sprains, but in most cases physical therapy and progressively more challenging exercises can help bring the affected joint back to health.
Treatment for Sprains
Standard treatment for sprains includes the acronym R.I.C.E., which stands for Rest, Ice, Compression and Elevation. Compression means wrapping the affected joint, but not so tight that you notice discoloration of the area or a cool feeling, which could indicate interrupted circulation through the joint. Careful range-of-motion exercises are recommended early on in treatment to help reduce stiffness and swelling in the joint and to improve circulation in the area. A study in the August 2010 issue of "PM&R," the journal for the American Academy of Physical Medicine and Rehabilitation, found a regimen that included aquatic exercise could be recommended for people with ligament sprains in the lower limbs to help improve recovery.
Exercise Caution
When starting to exercise a ligament that has been sprained, be careful not to move the joint in the same way that caused the injury. If you sprained your ankle by rolling it over to one side while playing basketball or tennis, for example, you should avoid range-of-motion exercises that require you to turn your ankle that same way. Instead, exercises that keep your foot straight, but have you move your ankle up and down with your toes pointed would be recommended. Do three or four sets of 10 repetitions throughout the day, but pay attention to pain and don't overdo it.
Strengthening Exercises
Taking that same straight-ankle motion exercise and adding some resistance will help make it a strengthening exercise. Simply place the uninjured ankle over the top of the injured foot and press down lightly as you try to flex your sprained ankle upward. Do three sets of 10 to 20 repetitions or follow the advice from your doctor and/or physical therapist. A similar mild resistance exercise can be done with a sprained wrist, using the uninjured hand to press down lightly on the affected wrist. Before you do any exercising after a ligament sprain, talk to your doctor about what's safe and when you should start.
References
- American Academy of Orthopaedic Surgeons: Sprained Ankle
- Massachusetts General Hospital: Pediatric Orthopaedic Ailments Common Sports Injuries: Strains and Sprains
- The Stone Clinic: The Ankle Joint
- ScienceDirect: Aquatic Versus Land-Based Exercises as Early Functional Rehabilitation...; Eunkuk Kim MD, PhD et al.; August 2010
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