Let it recover
It is absolutely important that you let your ruptured ligament heal with proper medication and physiotherapy. Ideally the injury should take 4 to 8 weeks depending on the size of the ligament. It is suggested that for the weight bearing ligaments such as those around your knee and ankle a strict 6 week period of rest should be followed to avoid putting load anywhere close to the site of the injury.
Kasturi Gadge gives you a few exercises that can be done post a ligament tear. Also, find out which ones you should avoid to prevent any further damage
If you’ve torn a ligament, even walking can be painful! But, if you’re on the path to recovery, a few simple exercises can help you get back to your fitness routine and even help you heal faster.
Regime to follow
As necessary as it is to properly rest your injury, it is also essential that you work out after a while, as it increases the strength of the muscles surrounding the tear. For overall recovery of the injury, there has to be an appropriate blend of strengthening exercises, stretching exercises and balancing exercises in your workout. Dr. Kaushal Malhan, an orthopaedic surgeon from Fortis Hospital, recommends a few workouts post a ligament tear.
Strength training
It is good to start with a low resistance workout with multiple repetitions and then gradually move on to heavier weights, provided they do not cause you pain. Strengthening the muscles increases muscle power and this enhances the ability of the ligament to stabilise the joint and takes some stress off it. This will also reduce the risk of the tear resurfacing. It is advisable to improve the strength of the muscles that surround the area near the torn muscle, as it will help to improve balance, reducing the risk of falling.
Stretching exercises
These are harmful when healing ligaments but are very important once the ligament is healed. They get the contracted and scarred tissue back to its normal length, reducing joint pressure as well as the risk of future injury. Stretches should be gentle and part of your daily exercise regime. Stretching the injured tissues should be done carefully and only after the ligament is 100% alright. Stretching balances the pull of soft tissues on opposite sides of the joint.
Often the cause of ligament injury is the absence of stretching exercises in the daily exercise regime. These exercises are very important to return to the full comfortable function post a ligament tear. Patients of ligament injuries who have not done stretches and a joint range of motion exercises, often complain that their joints feel tight and uncomfortable for years after the injury.
Proprioceptive exercises
These are the most neglected of all. These exercises improve balance and significantly reduce the risk of a new injury. They are often done with devices such as wobble boards, by simply trying to walk along a straight line or walking barefoot in the sand.
Exercise machines that you can use post the healing of your ligament injury include:
- Stationary bicycle
- Recumbent bicycle
- Elliptical machine
- Foam rollers
- Stability balls
- Wobble board
Give it a skip
A few things are a complete no-no right after your recovery period. They can overstress your injury and can lead to tear reoccurring, forcing you to go through the pain all over again. Avoid overstretching your muscles. Give open chain exercises (see right), a miss early in the rehabilitation phase. Go easy on weights and gradually increase the intensity, as they might overstress your injury. Avoid working out without the supervision of a trainer.
When you hit the gym after recovery, Dr. Umesh Shetty, an orthopedic surgeon, Surgicare Hospital suggests you to stay away from the below mentioned training machines:
- Seated leg extension
- Seated military press
- Seated lat pull down
- Seated rotation machine
- Smith machine squats
Remember to do these workouts under a trainer’s supervision and get them cross-checked with your doctor.