Ligament rupture: This is how you can prevent this painful (and common) injury
The ligament injuries, especially in the case of the knees, are, unfortunately, common in various sports. Therefore, we will review preventive measures and treatment in case of injury or breakage of the ligaments of the knee, whether lateral or crushed.
To some extent, a preparation can be done that tries to reduce the risk of injury. Knowing the mechanism of injury helps to schedule training to avoid it.
In the case of the knee, are typical mechanisms the rotation of the knee with the fixed foot in the ground. It usually occurs in sudden changes of direction, in which the body rotates, and the knee, but the foot remains still.
Injuries can also occur because the knee is bent “to where it should not”. The ligaments stabilize the knee. If the amplitude of the movement is too broad, this can damage the ligaments , and other structures.
Avoiding these sudden twists and gestures that are too broad will reduce injuries, although we can not always control these situations. Therefore, it is necessary to prepare, at the muscular level, coordination and proprioceptive training, so that the body, muscles, joints, are prepared to respond to these stimuli and stand firm.
Prevention is good preparation
Recovering from an injury, either after surgical or conservative (no operation) treatment, is not simply about walking or doing daily activities “more or less painless” and with a certain normality.
For a return to physical activity, sports or demanding training, a specific exercise program is required to:
- Strengthen the muscles, detecting if there are muscular imbalances and correcting them. A powerful muscle helps to give stability to the joints, and prevents the ligaments have to make too much effort performing this task of stability. Analytical and other functional exercises will help all muscle groups work properly.
- Proprioceptive training: Inclined planes, unstable surfaces, imbalances, with closed eyes … It is a training that exercises the body’s ability to anticipate and respond to sudden, rapid events that need adaptation of several muscular and articular systems. Let us recall some examples of proprioceptive training.
- Correct the technique. A bad technique can, by repetition, cause problems that can lead to an injury.
- Avoiding the injury mechanism. To know how this lesion can be produced to train mechanisms that avoid gestures, positions or efforts that act as favors of the injury. Training helps you learn how to do it actively. If extra help is needed, there are functional dressings and other systems that can help maintain the improvement.
Therefore, in order to prevent or improve a ligament injury in our day-to-day life, it is important to keep in mind that it is not something minor, and that we must go to professionals and perform the appropriate treatment to ensure that we can perform sports activity with less risk of injury the relapse.
Or does anyone think that professional athletes are operated, recovered and retrained, without preparing conscientiously for it on a daily basis?