There are many exercises for knee ligament tear. A knee ligament tear or knee sprain is an injury of the ligaments, tough bands of fibrous tissue that connect the bone to bone and bone to cartilage. Bones of the upper and lower leg at the knee joint. A ligament tear usually occurs due to extreme force to a joint like a fall or another high-impact event. Common ligament tears are to the neck, wrist, thumb, knee, ankle, or back ligaments. But here we will learn about the exercise for knee ligament tear.
Major Knee Ligaments
The knee joint contains four major ligaments. Those are-
- Anterior cruciate ligament (ACL): The anterior cruciate ligament or ‘ACL’ may be a ligament inside the knee that gives stability to the knee. An anterior cruciate ligament injury occurs if this ligament may be a torn. The anterior cruciate ligament (ACL) typically sprains during one of the following knee movements:
- Sudden stop
- A twist, pivot, or change in direction at the joint
- Extreme over straightening (hyperextension); or
- A direct impact to the outside of the knee or lower leg.
These injuries are seen among athletes in soccer, football, basketball, rugby, wrestling, skiing and gymnastics.
- Posterior cruciate ligament (PCL): The posterior cruciate ligament (PCL) may be a strong and enormous ligament located deep within the knee. It arises from the rock bottom of the femur (thigh bone) and travels downwards and backward to the tibia (shin bone). It also stabilizes the knee with an anterior cruciate ligament (ACL). The posterior cruciate ligament (PCL) prevents the tibia from moving too far behind the femur and preventing excessive straightening and twisting movements of the knee joint. It most frequently sprains due to a direct impact to the front of the knee, like hitting the knee on the dashboard during a car crash or landing hard on a bent knee during sports. In athletes, posterior cruciate ligament (PCL) injuries are commonest among those that play soccer, football, rugby, and basketball.
- Medial collateral ligament (MCL): The medial collateral ligament (MCL) is a tough band of tissue that gives support along the within of the knee joint. Just like the anterior cruciate ligament (ACL), the Medial collateral ligament (MCL) is often torn by an immediate sideways blow to the surface of the knee or lower leg, the type of blow that will happen in soccer, football, rugby, and hockey.
- Lateral collateral ligament (LCL): The lateral collateral ligament (LCL) is also a tough band of tissue that’s gives support along the outside of the knee joint like the Medial collateral ligament (MCL). The change of sprain of this ligament is very low because most lateral collateral ligament (LCL) injuries are caused by a blow to the inside of the knee, and that area usually is shielded by the opposite leg.
- 1st– Sit on the floor
- 2nd– Straight leg in front of you
- 3rd– Push the back of your knee- down into the floor
- 4th– Keep your toes pulled up- towards your head
- 5th– Hold for 5 seconds
- 6th– Relax
2. Straight leg raise-
- 1st– Lie on back
- 2nd– Straight the leg in front you
- 3rd– Thigh muscle tightened of an injured leg
- 4th- Lift about 8 inches from the ground
- 6th- Repeat 3 sets ten times
3. Knee range of movement-
- 1st– Sit and lounge
- 2nd– Bend your knee
- 3rd– Try to straightening as much as possible
- 4th– Repeat 5 times a day
4. Bridge-
- 1st– Lie in the supine position
- 2nd- Bend both knees
- 3rd– Extend both hands along the body
- 4th– Palms face down
- 5th– Lift your pelvis off the ground
- 6th– Puff the chest toward your chin
- 7th– Rolling the thighs inward and downward
- 8th– Hold for 10 seconds
- 9th- Repeat 1 set 10 times
5. Wall squats with ball-
- 1st– Stand together with your back facing a wall. Place your feet a few shoulder-width apart
- 2nd– Place the therapy ball between your back and therefore the wall, and move your feet call at front of you in order that they are about 30 centimeters ahead of your hips
- 3rd– Keep your arms at your sides, or put your hands on your hips
- 4th– Slowly squat down as if you’re getting to sit during a chair, rolling your back over the ball as you squat. The ball should move with you yet stay squeezed into the wall
- 5th– Be sure that your knees don’t enter front of your toes as you squat
- 6th– Hold for six seconds
- 7th– Slowly rise to your standing position
- 8th– Repeat 8 to 12 times in a day
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