How can I strengthen my knee Ligament after rupturing the knee ligament?
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How can I strengthen my knee Ligament? I had a ligament tear 10 years back and the same ligament ruptured two times. I now feel afraid while running or playing any sports. What should I do? Any suggestions?
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@darshan-singh Hello, Ligaments are tough bands of tissue that connect the bones in your body. An injury to the ACL affects the stability of your knee. See an orthopedic surgeon find out if surgery is needed. It may be possible to rehab it. Find a physical therapist who can guide you through the strengthening part of the program But I'll recommend some exercises for strengthening. The following exercises will focus on strengthening these knee-supporting muscles so you can take pressure off your knee joints and make sure they’re aligning properly.
- Straight leg raises
Straight leg raises help you work the front of your quadriceps, without having to bend your knees. They are especially great for when any type of bending or load on your knees is bothering you. - Glute Bridges
The glute bridge is an amazing exercise that works the entire lower half of the body, including the core. Strengthening the glutes, hamstrings, quads, and core all help to relieve pressure off the knee joints, and improve knee stabilization during your workouts. - Knee Marches
Knee marches are similar to straight leg raises, only less strenuous. They focus on strengthening the quad muscles without putting downward pressure on the knee.
These exercises to strengthen knees and the related muscles should be challenging – but they shouldn’t be painful. Seek medical help if you feel chronic pain
- Straight leg raises