To initially treat a ligament injury, it is advised to apply the RICE principle: Rest, Ice, Compression, and Elevate the injured area. The last three parts of RICE help to control the swelling, but the more time you can rest and allow the swelling to go down, the less internal damage you should do.
The generally accepted wisdom on how to initially treat a ligament injury can be summed up in one acronym: RICE, which stands for Rest, Ice, Compression, and Elevation.
If the ligament is only mildly sprained, it may heal in just two to four weeks. Moderate ligament sprains can take over 10 weeks to heal. If a ligament is very seriously injured, you should expect your recovery to take between six and 12 months to heal completely.
Tendons connect muscle to bone and ligaments connect bone to bone. These connections are very strong and resist high tensile forces but when injured there are a variety of factors that affect healing times. Technically tendons should be the quicker tissues to heal if we focus on the blood supply network.
A severe sprain can take 8 to 12 months before the ligament is fully healed. Extra care should be taken to avoid re-injury.
Long-term prognosis after tearing a ligament
Level 1 and level 2 sprains will often be fully recovered within three to eight weeks, meaning you should be able to return to your normal activities and have full mobility in that time.
In case of ligament sprain or rupture, doctors generally will recommend using the knee normally. Walking should not cause any more damage. However, make sure to walk with your heel down first. In the case of recovering patients, gradually increase the activity duration.
A fully torn ligament, or Grade III tears, rarely heal naturally. Some can initially be treated conservatively, where the injured area is immobilised to help promote healing. However, most of the time, surgery is needed.
Marine collagen appears to be particularly good at triggering native production of collagen types 1 and 2. This is why it is a great choice of supplement for athletes, or for those who struggle with joint, tendon and ligament problems.
Ligaments attach bones to other bones. They generally have a more limited blood supply than either muscle or tendon – lengthening their healing time.
This is your body's healing phase. You will know when this phase is over because the injured area does not hurt and you no longer have restricted range of motion in the area. You will know when this phase is not complete because you may still pain pain, swelling, and some restricted movement.
Heat is beneficial in increasing muscle and ligament flexibility and may help reduce athletic injuries, but cold treatment may have the opposite effect.
Soft tissue massage is the best option for targeting injuries in the muscles, tendons, and ligaments. The depths the massage therapist goes will depend on the type of injury and treatment plan decided upon. Depths and pressure can vary. Massage helps relax the muscles, which aids in pain relief.
It has been described that vitamin C (VC) is important in tendon and ligament healing, mainly due to its antioxidant properties and its function as a cofactor for collagen synthesis [1,2,3,4]. As an antioxidant, VC increases intracellular levels of reduced glutathione (GSH), a main intracellular antioxidant.
When exercising, use restraints to improve the strength of the ligaments and joints. Include several joint exercises such as squats, push-ups, pull-ups, and lunges with moderate resistance. For the best effect, complete them in sets up to 12 repetitions.
Vitamin A: Vitamin A is important for cell division, collagen renewal, tissue repair, and vision. This vitamin increases the elasticity of collagen, maintaining strength of tendons and ligaments. Good Sources of Vitamin A: eggs, fatty fish, leafy greens, yellow and orange vegetables.
Hydrolyzed Collagen
Because the body absorbs this type more easily than others. Recent studies show the following results: Taking 2.5–15 grams of hydrolyzed collagen peptides daily could be effective and safe. Taking 2.5 grams may support skin hydration and elasticity and support joint health.
Multiple studies have shown that using NSAIDs can slow the healing of broken bones, damaged ligaments, and other tissues. If you are trying to heal the damage done to a knee, shoulder or other joint, using NSAIDs can significantly lengthen the healing time.
Physical activity increases blood flow to the working tissues. Adequate nutrition and hydration keeps the body's blood supply generous and healthy. To prevent drying the tissues out, avoid nicotine, limit caffeine, salt and alcohol intake. In addition, consider all that Physical Therapy has to offer.
Rest: Don't put weight on the injured area for 24 to 48 hours. This includes not lifting with an affected wrist or elbow. If you physically cannot put weight on an injured knee or ankle, see your doctor.
Explosive movements like plyometrics — such as squat jumps, single leg hops, depth jumps, box jumps, and quick feet step-ups — may help build tendon strength and make your legs feel a little more snappy, as long as you don't overdo it. Plyometrics use the tendon's recoil response to execute explosive movements.