How To Cure Ligaments Quickly in Less Time

When you sprain, you may feel helpless. You may want to get back to the field or trail asap.

However, any ligament injury, such as a sprain, must be diagnosed and treated by qualified medical professionals. Don't worry, we'll get you back to your normal routine as soon as possible safely.

What are ligaments?

Ligaments are fibrous connective tissues that connect bones to other bones in the joint. These tissues are mainly made up of water, collagen fibers, and amino acids.

Ligaments can be damaged when you bend or twist a joint the wrong way.

A "sprain" is a soft tissue injury to the ligaments.

You may not be able to accurately identify a ligament injury on your own. It is important that you see a healthcare provider so that the exact nature of your injury can be diagnosed.

What helps injured ligaments heal faster? Injured ligaments heal faster when treated in a way that promotes good blood flow. This includes short-term use of ice, heat, adequate movement, increased hydration, and various sports medicine technologies.

How long do ligaments take to heal? Some ligaments take as little as 6 weeks to fully heal. Other injuries take a year to heal. However, the care of a sports medicine provider can help your ligaments heal faster, as well as prevent future injuries from recurring.

Read on to learn more about physical therapy, movement, hydration, cold vs. heat, the best recovery diet, and the best supplements to help ligaments heal faster.

The healing process

The healing process consists of 4 phases:

Cellularization (hemostasis): 0-24 / 48 hours

Vascularization (inflammatory response): 0-2 weeks

Fibrillation (proliferative): 4 days to a month

Maturation (remodeling): up to 2 years

Each phase lasts longer depending on the severity of the injury.

The problem is that most people end up in the doctor's office in the vascularization phase, which is all about promoting blood flow.

Because ice causes vasoconstriction (hardening of the blood vessels), it reduces blood flow to the injured area, slowing down the healing process.

That is not to say that ice cannot be useful. There are times when we will use ice in the clinic because, although it produces vasoconstriction, it also slows down the signaling of the peripheral nerve. In a clinical setting, we have to weigh what has the highest value in the grand scheme of treatment and the treatment process for that day.

1. Promote blood flow

We work with our patients to practice "active recovery" when addressing a ligament or tendon injury.

The best way to start promoting blood flow is very light cardio for a minimal period of time. I recommend keeping your heart rate in approximately Zone ½. This zone is an elevated heart rate even lower than Zone 1, which is what you experience during warm-up and cool-down in a typical workout.

2. Heat

Heat increases blood flow to a warm area, which can speed healing and relax muscle tension. But heat can increase inflammation if applied shortly after an injury. Wait 24 hours before applying heat to your injured ligament.

Many sports medicine doctors and physical therapists will recommend ice to relieve swelling and pain, more often than they will suggest heat. However, the blood flow created by the heat is vital for a speedy recovery.

3. Movement

Movement exercises specific to your physical injury support the healing process. These can be provided by a physical therapist, chiropractor, or other sports medicine provider.

During the first 4 weeks of recovery, movement to promote blood flow is the most effective way to speed ligament recovery.

We move fluid throughout our body through muscle contraction. Low-level cardio will contract the muscles, which move fluid, which will then draw inflammatory debris from the affected area. Then the injured area will have room to move fresh fluids and nutrients.

This promotes an environment for healing and speeds up the healing process.

Low level cardio

Low-level cardiovascular activities are my number one recommendation for movements that promote ligament healing. Just be sure not to continue the exercise if it causes extreme pain. Talk to your healthcare provider if you are unsure whether an exercise is appropriate.

Cardiovascular exercises that can help your ligaments heal include:

1. Riding a bicycle

2. Walking

3. Planks

4. Controlled kickboxing

5. Walking on an elliptical machine

6. Swimming

7. Battle ropes

8. Row Machine

9. Skaters

10. Low impact jumps

11. Stretching at home

Examples of stretches that can help ligaments heal faster include:

1. Raise by bending your knees

2. Leg lock bridge

3. Glute bridge

4. Butterfly stretch

5. Cat and cow stretches

6. Push-up strike

7. Rotation of the column in T

8. Log roll

Unless you know exactly what injury you've sustained, be careful when choosing stretches at home. For example, what works for an injury may not necessarily be suitable for an injury to another part of the body.

When in doubt, talk to a healthcare provider about the best way to stretch the injury so it heals.

Physical therapy

Physical therapy is used to improve the strength and range of motion of the joints where the ligament tear occurred.

Once physical therapy begins, a physical therapist will teach you stretches and exercises that help your ligament heal faster, without allowing it to overstretch.

Your therapist will also tell you what stretches and exercises to do at home.

Physical therapy also reduces the risk of re-injury by strengthening the joint and helping you become aware of the extent of your physical ability.

Prevention of future injuries

Proper physical rehabilitation by a good sports medicine practitioner can train your body to prevent future sports injuries. This is achieved in 3 ways:

Rehabilitation and physical therapy services help improve the range of motion of injured joints.

Stretching and massage strengthen the surrounding muscles to support the injured joint.

Your sports medicine provider can help you learn what your joints can handle. Knowing these limits can help you overcome them and get back to normal life.

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