{"id":7728,"date":"2019-07-03T05:38:37","date_gmt":"2019-07-03T05:38:37","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=7728"},"modified":"2021-11-09T15:40:53","modified_gmt":"2021-11-09T15:40:53","slug":"15-home-remedies-that-help-repair-torn-ligament","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/15-home-remedies-that-help-repair-torn-ligament\/","title":{"rendered":"15 Home Remedies That Help Repair Torn Ligament"},"content":{"rendered":"\n
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A torn ligament is a painful injury that can render you out of action for a long period of time, preventing you from training in the gym and potentially making a range of other everyday tasks extremely difficult too.<\/p>\n\n\n\n

The tendon is the connective tissue that connects the muscle to the bone, while the ligament is the connective tissue that connects bone to bone. In other words, this tends to wrap around joints and prevent your knee from becoming dislocated \u2013 as an example.<\/p>\n\n\n\n

The problem is that ligaments receive significantly less blood supply as compared with muscle. So, while a muscle can recover fairly easily from an injury, it takes much longer to see the same improvements in the ligaments.<\/p>\n\n\n\n

If you should twist or sprain your knee, or any other joint, then you can find yourself out of action for a while, therefore, and you might also notice that further injuries tend to follow.<\/p>\n\n\n\n

To that end then, read on and we\u2019ll explore some methods you can use to help encourage rapid recovery.<\/p>\n\n\n\n

1. Cold Compress \/ Heat Pack<\/strong><\/h3>\n\n\n\n

If you injure yourself and cause a tear or sprain of any kind, then you might find that the advice many people give to you is to apply a cold pack. The idea is to numb the area, while at the same time reducing inflammation <\/a>to help relieve pressure. This not only prevents pain in the short term but may also be useful for stopping damage to the area caused by all that built-up fluid.<\/p>\n\n\n\n

The problem with this approach is that it may <\/em>be misled. That\u2019s because a ligament injury is actually more similar to a muscle injury, in that it is a softer tissue. Therefore, you might be actually better served by using a warm compress. This will encourage blood flow to the area, thereby providing the nutrients and oxygen that it needs to heal optimally.<\/p>\n\n\n\n

Not only this, but it may actually be that we need <\/em>some inflammation in order to help speed up recovery and prevent complications from infections and the like.<\/p>\n\n\n\n\n\n\n\n

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2. Contrast Therapy<\/strong><\/h3>\n\n\n\n

Still not convinced that you should be using a heat pack? Then consider contrast therapy<\/a>.<\/p>\n\n\n\n

Contrast therapy is essentially a form of therapy that involves using both hot and <\/em>cold together \u2013 switching from one to the other. You might do this \u2013 for example \u2013 by taking a freezing cold shower, then turning it up warm again, and so forth.<\/p>\n\n\n\n

The reason that this is effective, is that by constantly switching from hot to cold, you are able to cause the blood vessels to intermittently expand and contract (dilate and constrict). That, in turn, means that they will be acting as a pump, helping to encourage further blood flow to the area.<\/p>\n\n\n\n

This might also help you to enjoy the benefits of both hot and cold therapy simultaneously, rather than having to choose just one.<\/p>\n\n\n\n\n\n\n\n

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3. Mobility Training<\/strong><\/h3>\n\n\n\n

Mobility training is training that involves improving your ability to move with strength through a range of motion. This is similar to flexibility<\/a>, but with a key distinction: flexibility refers to your ability to move into a position with a little bit of outside force and pressure. Mobility training, on the other hand, means you should be able to get into that position on your own<\/em>. So how high you can bend over to touch your toes is an example of mobility. But if you need to grab onto your legs and pull yourself down, then that is flexibility.<\/p>\n\n\n\n

Building more mobility is important for your ligaments and can help to prevent injury and aid recovery.<\/p>\n\n\n\n

That\u2019s because the initial cause of many <\/em>ligament and tendon complaints is muscular imbalance and tightness. For instance, if you have strong hip flexors and weak hip extensors, then this can cause uneven pressure on the pelvic bone. That, in turn, might create an anterior pelvic tilt, causing your butt to stick out and leading to pain. <\/p>\n\n\n\n\n\n\n\n

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4. Nutrition<\/strong><\/h3>\n\n\n\n

Consuming vitamin C is a good idea when you are trying to recover from a tendon or ligament injury. The reason for this is that vitamin C is used in order to create collagen. Collagen is what our connective tissue is made from, so the more of this you consume, the more you will see that tissue strengthens. Not only that, but your body will be able to use it in order to make repairs to existing <\/em>ligaments that have become damaged.<\/p>\n\n\n\n

Vitamin C also works to combat the action of free radicals that can otherwise bombard and attack your healthy cells, and it generally supports the immune system \u2013 helping you to fend off colds and other illnesses, as well as to heal from injury.<\/p>\n\n\n\n

Another tip is to try to increase your protein intake \u2013 as your body uses the amino acids in protein to repair tissue. Likewise, you should try to increase your intake of calcium, which is also important for the formation of connective tissue.<\/p>\n\n\n\n\n\n\n\n

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5. Rest<\/strong><\/h3>\n\n\n\n

Getting plenty of rest is a simple and very easy way to improve your ligament <\/a>health.<\/p>\n\n\n\n

The problem is, that one of the most common types of ligament pain is ligament pain felt in the knees. The issue here is that you are likely to need to walk on those knees every single day. That, in turn, means that the body isn\u2019t given quite the amount of time it needs to heal. Every time progress is made, you place more strain on the area, and it will fray and break down more.<\/p>\n\n\n\n

That\u2019s why it\u2019s so important to spend some time crashing out, with your leg elevated, and not <\/em>exercising!<\/p>\n\n\n\n\n\n\n\n

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6. High Rep Ranges<\/strong><\/h3>\n\n\n\n

Exercises <\/a>with a high rep range include those that you perform for 20, 30, or even 50 repetitions using a very lightweight. This has numerous advantages when it comes to helping with recovery from ligament damage.<\/p>\n\n\n\n

The most obvious advantage is that it helps to support correct movement in the area. Performing air squats for instance, or perhaps leg extensions over and over can improve the tracking of the knee cap, strengthen the tendons, and generally improve your health and performance.<\/p>\n\n\n\n

At the same time though, this also encourages and increases blood flow to the affected area. That means that more nutrients and oxygen get delivered to the joint, thereby improving and encouraging a rapid recovery.<\/p>\n\n\n\n

It is recommended here that you use resistance machines rather than free weights where possible. That\u2018s because it is easier to end a session using resistance machines, and because resistance machines help to move you through a set plane of motion.<\/p>\n\n\n\n\n\n\n\n

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7. Support<\/strong><\/h3>\n\n\n\n

As mentioned, it is important to rest the ligaments if you want to try and encourage them to heal. At the same time though, you will probably sometimes <\/em>need to walk on that leg or to use that arm. This means you\u2019re going to need to use the weaker ligament, which can cause the joint to move incorrectly, and ultimately lead to an additional injury <\/a>\u2013 or at the very least prevent a full, rapid recovery.<\/p>\n\n\n\n

That\u2019s why a good idea is to use some kind of support or splint. This can help to guide you through the correct range of motion and thereby prevent an injury.<\/p>\n\n\n\n

You can speak with your physician about this, but lacking any other option, you could easily make do with a tight bandage or similar. Likewise, you might be able to insert a splint to help further keep the joint in the correct place.<\/p>\n\n\n\n\n\n\n\n

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8. Massage<\/strong><\/h3>\n\n\n\n

Finally, consider getting a massage. Getting a professional sports massage <\/a>is best, but if that isn\u2019t an option, then getting a loved one or a friend to massage you can work just as well. This way, you\u2019ll be able to relax the surrounding muscle to relieve pressure on the area. At the same time, you\u2019ll be encouraging blood flow to that region. <\/p>\n\n\n\n

Even the simple fact that someone else is applying gentle pressure to your body has been shown to elevate levels of serotonin \u2013 the feel-good hormone that also acts as a pain killer. <\/p>\n\n\n\n\n\n\n\n

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9. Compression<\/h3>\n\n\n\n

When you experience injury to a ligament, it results in a sprain or tears to the affected area. The extent of the injury dictates the treatment response. For instance, the treatment for a mild hamstring sprain is very different from a hamstring injury where the ligament tears and detaches from the bone.<\/p>\n\n\n\n

However, regardless of the extent of the injury, compression helps to reduce pain and swelling in the affected ligament. Introducing compression helps to improve circulation to the affected ligament, flooding it with oxygenated blood to start the healing process. <\/p>\n\n\n\n

You can add compression <\/a>through the use of athletic supports. There are several styles and brands offering athletic supports for joints like the knees, ankles, and elbows. You also get muscular supports for the forearms and thighs\/hamstrings. If you\u2019re having problems with tendonitis in your feet, compression socks are a great way to bring more compression to the affected ligament.<\/p>\n\n\n\n\n\n\n\n

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10. Elevation<\/h3>\n\n\n\n

The elevation is the final piece of the RICE (Rest Ice Compression Elevation) formula. By elevating the affected ligament, you reduce the effort needed by the surrounding muscles and cardiovascular system<\/a> to drive circulation. As a result, you reduce symptoms of pain and swelling in the affected ligament. <\/p>\n\n\n\n

If you have a problem with your ankle or Achilles tendon, try elevating it on the couch for a few hours. Lie as flat as possible to improve circulation and drive oxygenated blood to the affected ligament. For example, if you have a problem with your ankle, sit on the couch and elevate it while lying flat. <\/p>\n\n\n\n

Add a compression sock, and ice pack to the affected area. You now have all the elements of the RICE formula working to reduce pain and inflammation in the affected ligament. The elevation is an effective means of increasing blood flow while taking the pressure off the affected joint. <\/p>\n\n\n\n\n\n\n\n

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11. Chamomile<\/h3>\n\n\n\n

If you\u2019re struggling with the pain and inflammation associated with a torn ligament, brew yourself a cup of tea. No, that\u2019s not a joke; chamomile tea<\/a> can help your situation. The Chamomile plant is well-known for its nervine properties that calm the nervous system. Drinking a few cups of chamomile tea every day helps the CNS (Central Nervous System) deal with the pain and inflammation caused by the injury.<\/p>\n\n\n\n

Chamomile tea helps with your recovery, and so does the fresh plant extract. Use the extract mixed with coconut oil to create a nourishing salve\/serum. Smear the serum over the affected area two to three times a day, and the polyphenols in the oil help to reduce pain and inflammation in the affected ligament. <\/p>\n\n\n\n

Add some chamomile essential oil to your bathwater to experience the aromatherapy benefits of the plant. The extract oils fill the steam in the bathroom, entering your lungs. As a result, you\u2019ll find you feel less anxious and have less pain in the affected ligament. <\/p>\n\n\n\n\n\n\n\n

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12. Red Light Therapy<\/h3>\n\n\n\n

RLT is a revolutionary new therapy showing promise in injury <\/a>treatments. Red Light Therapy uses an RLT device to push red light waves into your skin. Red light penetrates a few millimeters below the skin, entering the ligaments and muscles in the affected area. <\/p>\n\n\n\n

There is convincing research and anecdotal evidence showing the efficacy of using RLT in treating muscular and ligament injuries in athletes. The research shows that athletes using the RLT experienced faster recovery times than those not using the therapy. <\/p>\n\n\n\n

Red light therapy is available from many sports rehabilitation centers. You\u2019\u2019 go for sessions three to four times a week to get the best healing benefit from RLT. Each session lasts between 20 to 30-minutes, depending on the extent of the injury. <\/p>\n\n\n\n

As the red light enters your cells, it stimulates ATP production, kickstarting the healing process in the affected joint. With regular RLT, you\u2019ll notice you accelerate your healing time tremendously. <\/p>\n\n\n\n\n\n\n\n

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13. Omega-3 EFAs<\/h3>\n\n\n\n

Omega-3 <\/a>essential fatty acids (EFAs) are found in different types of food. Some of the foods with the highest concentration of EFAs include wild-caught salmon, nuts, and high-quality oils. There is extensive research on the anti-inflammatory effects of omega-3 EFAs on the body. <\/p>\n\n\n\n

Consuming three to nine grams of fish oil every day has a potent anti-inflammatory effect on the digestive system, reducing levels of systemic inflammation causing problems in the affected ligament. Fish oil is available from your online health retailer for an affordable price. You have options for liquid or gel caps for your supplement. <\/p>\n\n\n\n

We recommend supplementing with liquid fish oil for the best bioavailability. However, it\u2019s important to note that you\u2019ll need to store your fish oil in the fridge. Exposing it to room temperatures turns the EFAs rancid, and you lose all the health benefits in the oil. Make sure that you transport the bottle of fish oil in a cooler to prevent it from going bad during your trip home.<\/p>\n\n\n\n\n\n\n\n

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14. Arnica Oil<\/h3>\n\n\n\n

Arnica<\/a>, or wolfsbane, is a European flower related to the sunflower family. However, unlike the sunflower, Arnica has a shorter stature and smaller flowers. The bee in the center of the arnica flowerhead is yellow instead of black like a sunflower. The flower is common across Europe, but it also has a commercial value in sports therapies and treatments, with farmers growing it in large tops around the world.<\/p>\n\n\n\n

Arnica has a long history of use as a potent anti-inflammatory and analgesic. The polyphenols in the arnica flower provide the body with this benefit. Many supplements and sports product brands produce arnica supplements in a topical cream or oil. You smear the oil over the affected area, and it absorbs transdermally through the skin into your bloodstream.<\/p>\n\n\n\n

The polyphenols in arnica have a powerful effect, and you\u2019ll notice them working right away to relieve symptoms of pain and inflammation. Using the oil two or three times a day helps you manage the symptoms of pain and inflammation in minor ligament injuries. <\/p>\n\n\n\n\n\n\n\n

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15. OTC Painkillers<\/h3>\n\n\n\n

As a last resort, you might need to use over-the-counter painkillers <\/a>or anti-inflammatories to resolve the situation until you can get to a doctor. OTC medications like Advil and Aspirin provide somewhat of a pain-relieving effect, but if it’s a severe injury they won\u2019t help much. Severe injuries require immediate medical treatment for pain relief. The doctor may prescribe medications to help you get through the first week of recovery. <\/p>\n\n\n\n

However, most people can recover from the effects of a torn ligament using over-the-counter products. In most cases, a few anti-inflammatories and painkillers are all you need to help you manage your symptoms. <\/p>\n\n\n\n

In some cases, you might re-injure the ligament during your recovery. If that’s the case, you\u2019ll need to go back to your doctor for a check-up. <\/p>\n\n\n\r\n

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