Skip To Content

What to Do After a Ligament Injury


How can you tell if you’ve injured a ligament vs a muscle?

How is helping a ligament heal different from helping other parts of the body?

In our previous article, we discussed the process by which a ligament is injured and then the phases of healing. Part two of this series is about what you should do after the injury, and more importantly, how you know if you HAVE a ligament injury.

Did I tear a ligament, or is it just a pulled muscle?

A trained chiropractor or medical provider can assess if an injury resulted in a pulled muscle or sprain/tear of a ligament. This is determined through a comprehensive evaluation of the injured area. Generally, when a ligament is damaged, you will notice pain, swelling, and sometimes bruising. If the ligament is torn or ruptured, in addition to extreme pain, it may also feel loose or weak, like the joint will give out. Depending on the severity of the injury, a proper course of treatment is essential to ensuring adequate healing.

Most minor ligament sprains will heal on their own if they’re taken care of properly. In the case of a ruptured or torn ligament, surgery may be required to fix the damage along with physical therapy to regain strength and range of motion.

If a ligament injury is minor then there are a few things you can do on your own to ensure proper healing.

Heat and Motion

Many healthcare providers will focus on icing the area of the body that was injured. This is true for the first 24-48 hours, but after that, heat is the better option. Here’s why: heat promotes blood flow into the injured tissue. Remember the phases of healing that we discussed in the previous blog post. Enhancing blood flow is the key to the healing process. More blood flow = more oxygen and nutrients flowing into the damaged tissue. This also means more byproducts of the healing process flowing out of the damaged area. Along with heat, active range of motion and light cardio can help with increasing blood flow and range of motion. For example, with a knee or ankle injury, using a stationary bike to move the joint through its normal range of motion while increasing your heart rate.

Don’t Immobilize

Too often, a person injures a ligament and their healthcare provider tells them to wear a brace, or wraps the area to immobilize it. Research shows that “immobilization causes ligament physiology to progressively change from anabolic to a more catabolic state.” This means that the ligament tissue breaks down and is much weaker when it is immobilized. On the other hand, when the tissue is exercised, research shows that there is a direct correlation between the number of collagen fibrils, their arrangement, and their average thickness with the ligament. “In a systematic review, early mobilization was found to decrease pain, swelling and stiffness, to preserve more of the ligament’s range of motion, and to result in a quicker return to work.” This means that with movement, the ligament tissue heals faster and stronger. In the case of a major ligament rupture, surgery along with casting may be necessary in the beginning stages, but a guided exercise routine will be necessary to ensure adequate healing as time progresses.

Diet

We all know that the Standard American Diet (or SAD diet) which is high in saturated fats, trans fats, refined carbohydrates, and sugar is a major contributor to many health problems in the US. This diet “causes poor circulation in the microscopic blood vessels that carry oxygen and nutrients to joints and ligaments.” Your diet to support ligament healing should include a high level of micronutrients to help support collagen growth, repair, and wound healing. This includes foods such as: lean meats, salmon, eggs, seeds, nuts, whole grains, leafy greens, kale, spinach, broccoli, cauliflower, sweet potatoes, kiwi, peppers, and strawberries, just to name a few. In addition to nutrient rich foods, increasing water intake will help with blood circulation and flushing the body of toxins.

Supplements

Many of the foods that are listed above contain the nutrients necessary in ligament and wound healing. However, utilizing supplements to enhance the volume of these nutrients can be beneficial to many individuals. We highly recommend that everyone supplements with Omega-3 and Vitamin D. Not only for ligament healing, but also for general overall health and wellbeing. Omega-3s have been shown to aid in cardiovascular and central nervous system health, in addition they help with controlling inflammation. Vitamin D has been shown to have an effect on immune function. People who are Vitamin D deficient have a lower functioning immune system, and we all know how important it is to have a strong immune system!

An Ann Arbor Chiropractor Can Help You Recover

Along with physical rehabilitation, your Ann Arbor chiropractor can work in collaboration with your other doctors to be part of a treatment plan for ligament injuries. Depending on the severity of the injury, adjustments to improve stability, mobility, reduce pain, and improved healing can be an important part of ligament damage recovery.

To get started or ask a question, call (734) 221-0362 or submit a contact form here.

Source: Hauser, R., Dolan, E., Phillips, H., Newlin, A., R., & Woldin, B. (2013). Ligament Injury and Healing: A Review of Current Clinical Diagnostics and Therapeutics [Abstract]. The Open Rehabilitation Journal, 6(1), 20th ser. doi:10.2174/1874943701306010001

Customer Reviews

  • Dr.Andrew Gessert is an outstanding professional with amazing skill in adjusting my neck and spine. I can continue in my sport feeling great after an adjustment. You don't know how great you can feel till your nerves and spine are aligned. Thank you Dr. Gessert.

    Pamela S.

  • I started seeing Dr. Andrew last summer after my Cross Fit coach listened to my complaints about my body and urged me to get a consultation. It’s now been almost a full year, and not only do I feel so much better physically—much less chronic pain—but I feel much more in touch and in tune with my body, due to the treatment he provides, and also the at-home stretching that he prescribed. Dr. Andrew is friendly and always takes the time to listen to how I’m feeling, and he never fails to amaze me at how he can assess my physical problems and use his training to correct them. I would recommend him to anyone who has pain and wants to feel better!

    Aaron R.

  • Great experience for me. Easy to work with and accommodating. Andy has a very clear process and steps through it adjusting on the way. He is professional, communicates well and is never rushed. Every thing is very well explained and measured. My results have been great. Life changing. Highly recommended.

    Willy L.

  • I’m very impressed with Dr. Gessert’s skill in adjusting my neck and spine; especially given the fact that I have had numerous orthopedic surgeries. Not only am I walking straighter, he also provided me with an ongoing strengthening plan to maintain the results I am happily experiencing. Highly recommend a visit to Pivotal Chiropractic.

    Steven P.

  • Dr. Andrew is an amazing Chiropractor. He is always prompt with communication. His office is very clean and he has state-of-the-art diagnostic equipment. Dr. Andrew takes the time to customize a plan for you for better motion, better posture, and less discomfort. I would absolutely recommend Dr Andrew to anyone looking for Chiropractic professionals.

    Jeff O.