Ironic as it may sound, a torn ligament in knee is a problem most commonly faced by people with an active lifestyle. If you are a runner, an athlete, an avid football player, or if you indulge in a high degree of physical activity, there are more chances of you experiencing torn ligament in knee. Thankfully, the effects of the injury and its related pain are transient in nature and with proper rest and regular physiotherapy based exercises, you can strengthen the affected muscles and restore the proper functioning of the knee over a period.
What is a torn ligament in knee?
Ligaments are bands of tough, elastic connective tissues that surround a joint to give them support. When the ligaments are torn or damaged, the knee joint becomes unstable resulting in limited knee movement and giving rise to its inability to twist, turn or pivot the leg. The cause for a torn ligament in knee can range from suddenly changing the direction while running or walking to landing awkwardly from a jump and from receiving a blow to the knee to stopping suddenly.
Symptoms of a torn ligament in knee:
- Pain that is often sudden and severe
- Rapid swelling (within 24 hours of the injury)
- Inability to bear weight or pressure on the injured knee joint
- A feeling of looseness in the joint
- A loud popping sound at the time of injury
- Loss of range of motion
What to do when you have a torn ligament in knee?
While the intensity of treatment needed and the recovery time completely depends upon the severity of the injury, in most cases, immediately stopping any physical activity involving the knee, resting, applying ice, compression and keeping the injured leg in an elevated position may prove sufficient to provide relief from pain. Mild knee injuries heal on their own (over a period) but for the more serious and painful kinds, one must visit a physiotherapist or a doctor for a proper diagnosis and treatment. Remember, prompt medical intervention can help increase your chances of full and faster recovery.
Knee ligament injury treatment exercises
It is important that you start to exercise your knee as soon as possible unless advised otherwise. A well-qualified physiotherapist can give you an exercise plan that will help repair the ligament damage, restore normal movement and functioning of the knee, increase your range of motion, and eliminate any amount of stiffness and pain, gradually. The advantages of practicing a regular physiotherapy based exercise plan for a torn ligament in knee also includes boosting your coordination, strength, and flexibility and helping you heal in a better, faster and safer way.
To help you overcome the problem of a torn ligament in knee, here are few physiotherapy based knee ligament injury treatment exercises that you can perform easily at home. These exercises are most effective when performed regularly, 3-4 times a day and in short intervals of few times every hour rather than once a day for a longer period.
- Static quads:
Sit on the floor with your legs straight out in front of you. Push the back of your knee down into the floor using your thigh muscles. Keep your toes pulled up towards your head. Hold for 5 seconds then relax. Repeat 5 times on each side.
- Straight leg raises:
Lie on your back with your legs straight out in front of you. Tighten the thigh muscle of your injured leg and lift about eight inches off the ground. Repeat three sets of ten reps.
Lie on your back. Bend both your knees and extend both your arms along your body, palms face down. Lift your pelvis off the ground and puff your chest towards your chin. Now, start rolling your thighs inward and down. Remember to keep your knees stacked on your ankles throughout the duration of the exercise. Hold for 10 secs and repeat 1 set of ten reps on each side.
- Moving warrior:
Sand with your legs at one leg’s distance apart. Pivot your right foot out to ninety degrees. Line your right heel up with your left arch. Keeping your chest and hips open, elevate your arms to shoulder height. Now, bend your right knee so that it stacks over your ankle and keep it tracking between your third and fourth toes. Hold for ten seconds and then straighten your leg. Do ten reps and complete two sets before switching sides.
- Moving high lunge:
Stand with your feet together. Place your hands on your hips and step your left foot back as you bend your right knee over your ankle. Straighten and bend your right slowly, making sure not to lock the knee when you extend the leg. Repeat ten times and do three sets before switching sides.
Looking for quality home physiotherapy for a torn ligament in knee? HCAH offers world-class and outcome-based physiotherapy solutions for a range of conditions like neck pain, knee pain, back pain and ACL reconstruction injury among others. To know more about their home physiotherapy services, to get in touch with an expert or to book a home visit, contact 1800-102-4224 (toll-free).
Disclaimer: The information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available here is for general information purposes only.