Ligament Tears

Ligaments are strong, fibrous tissues that connect bones to other bones and provide stability to joints. When ligaments are torn, they can cause pain, swelling, and limit the range of motion. Ligament tears are a common injury that can occur in athletes, individuals who perform physical activities, and even in individuals who are sedentary. They can cause severe pain and discomfort, and can take a long time to heal. These injuries can occur anywhere in the body where there are ligaments - in any spot where two bones are connected, such as elbow, knee, wrist, fingers, spine, etc. 

What are ligament tears, exactly?

Ligament tears occur when the ligament, which is a tough, fibrous tissue that connects bone to bone, is stretched or torn. This can happen due to sudden impact, overuse, or a twisting motion that causes the ligament to tear. The most common areas where ligament tears occur are the knees and ankles, such as an ankle sprain. 

Causes and Symptoms of Ligament Tears

Ligament tears can occur due to a variety of reasons, including sports injuries, accidents, and overuse. When a ligament is torn, the individual may experience pain, swelling, and bruising. They may also have difficulty moving the affected joint, and the joint may feel unstable.

The severity of the symptoms depends on the extent of the tear. Mild tears may cause only mild pain and swelling, while severe tears can cause excruciating pain and immobility. Symptoms of ligament tears can vary depending on the severity of the injury. Some of the common symptoms include:

• Pain and swelling
• Limited range of motion
• Stiffness in the joint
• Bruising
• Tenderness around the affected area

Diagnosis of Ligament Tears

Most ligament tears can be diagnosed based on a physical exam. If the tear seems extreme, then imaging may be needed, like an ultrasound or MRI. 

Ligament tears can be categorized as a Grade 1, 2 or 3.

Grade 1 

• Results from overstretching and very little, if any, tearing of the ligament
• Pain is very mild
• A person is able to bear weight fully on the affected joint where the ligament is
• There may be a bit of mild swelling and or bruising, with some slight stiffness
• These tend to heal relatively quickly, in about 1-3 weeks

Grade 2 

• Moderate tearing of the ligament
• Pain is moderate
• Bearing full weight is difficult - crutches are a good idea
• Moderate swelling and bruising
• Will take 3-6 weeks to heal

Grade 3 

• Ligaments are completely torn
• An audible ‘snap’ may have occurred when the tear happened and there is intense pain
• Not possible to bear any weight on the joint - it’s completely unstable
• Swelling is rapid and extreme, with deep, dark bruising
• A Grade 3 ligament tears require surgery because the ligaments are completely torn - they cannot reattach themselves

Care of Ligament Tears

Most ligament tears (Grade 1 and 2) can be cared for naturally; these approaches should also be used in cases of Grade 3 tears after surgery to assist with the healing process. 

1. Rest
   Rest is the most critical factor when it comes to healing ligament tears. It allows the body to divert energy and resources towards healing the damaged tissue. You should avoid any activity that puts strain on the affected area. This means taking a break from any sports or physical activities until the ligament has healed completely. It can’t heal if it’s continually stressed!
   
2. Relieve Pain
   With Inflammation Relief, the systemic enzyme formula found in Inflammation Relief breaks down the pain-generating chemicals your body makes in response to injury and tissue damage.  It also speeds healing by improving oxygen and nutrient delivery to damaged areas. 
   
3. Restore
   Tendon & Ligament Repair contains an advanced formula designed to boost tendon and ligament health and repair. By supplying the raw materials needed to heal the damaged ligament, it can speed healing. Research has shown that Tendon & Ligament Repair can support the stability, health, and proliferation of tendon and ligament cells and thereby promote the body's ability for self-repair.
   
4. Rebuild
   With Collagen Peptides, ligaments are made primarily from collagen. This formula provides the foundational nutrients collagen and HMB (Beta-hydroxy-beta-methylbutyrate) which act synergistically to stimulate and support the production of healthy ligaments. 
   Check out the Injury Repair Bundle for all three!
   P.S. - Be sure to include Vitamin C in your diet or as a supplement. It’s essential for collagen production, which is important for ligament healing. Consuming foods rich in vitamin C, such as citrus fruits, berries, and kiwis, can help to promote healing.
   
5. Lastly, Exercise.
   Once the ligament has healed, it is essential to exercise the affected area to regain strength and flexibility. You should start with gentle exercises and gradually increase the intensity as the ligament gets stronger. Work with a physical therapist who guide you in a strengthening & recovery protocol.

Honorable mentions:

Curcumin is a derivative from the spice turmeric. It’s perhaps one of nature’s most powerful natural anti-inflammatories and is great at decreasing pain and inflammation in all types of injuries.

Omega-3 Fatty Acids have anti-inflammatory properties as well and can help to reduce pain and swelling. Consuming foods rich in omega-3 fatty acids, such as fatty fish, nuts, and seeds, can help to promote healing.

How To Prevent Ligament Tears

1. Warm up properly - Before engaging in any physical activity, it is essential to warm up your muscles and joints. A good warm-up increases blood flow to the muscles, making them more flexible and less prone to injury.
2. Strengthen your muscles - Strong muscles can help protect your ligaments by absorbing some of the stress that would otherwise be placed on them. Focus on strengthening the muscles around the joints that are most susceptible to ligament tears, such as the knees, ankles, and shoulders.
3. Stretch regularly - In addition to strengthening your muscles, stretching can also help prevent ligament tears by improving flexibility and range of motion.
4. Wear proper gear - Make sure you are wearing appropriate gear for the activity you are engaging in. For example, if you are playing basketball, wear supportive shoes with good ankle support.
5. Practice proper technique - Proper technique is crucial for preventing ligament tears. Make sure you are using proper form when performing any exercise or sport.
6. Take breaks - Rest is essential for preventing overuse injuries. Take breaks during long periods of physical activity to give your body a chance to recover.
7. Maintain a healthy weight - Being overweight can put extra stress on your joints, increasing the risk of ligament tears. Maintaining a healthy weight can help reduce this risk.
8. Listen to your body - If you experience pain or discomfort during physical activity, stop immediately. Ignoring pain can lead to more serious injuries.
9. Get enough rest - Proper rest is essential for allowing your body to recover from physical activity. Make sure you are getting enough sleep each night and take breaks when necessary.
10. Stay hydrated - Drinking enough water is essential for keeping your joints and ligaments healthy. Dehydration can lead to joint stiffness and increase the risk of injury.

Ligament tears can be tough to heal, which means it takes some time and patience. Follow as much of the above as you can to help speed that process up. Remember to get help from a PT if you have a severe tear. Also, work on the preventive steps above, so you don’t get injured again!