Exercises in case of a rupture/extension of the ligament

Torn or stretched ligaments always occur when an excessive force is exerted on the tissue by external force (for example, a wrong movement in sports, too hard contact with an opponent or an accident). The joints such as foot, knee, hip or shoulder are primarily affected. In the course of treatment, exercises play a major role in rehabilitation in order to make the injured joint resilient again. Exercises include coordination, mobilization, stabilization and strengthening exercises, in order to make a smooth course of movement possible again and to stabilize the joint preventively to prevent further injuries.

Exercises/therapy for ankle ligament injuries

If a ligament is stretched or torn in the ankle joint, there are a number of exercises that patients can perform at home together with their physiotherapist and on their own initiative. These include: 1. coordination and stability: stand on both legs on a balance board. Now tilt the board slowly and in a controlled manner forwards and backwards without lifting your feet from the board.

After 20 seconds change direction and tilt from left to right. 2. stabilization: stand with the injured foot on a soft surface (e.g. a mattress or two towels folded over each other) and keep your balance for at least 30 seconds. 3. strengthening and stretching: lie on your back.

Your legs and arms lie loosely on the floor. Tighten your toes and push your heel down. Hold the tension for 10 seconds.

Repeat 3-5 times. 4. coordination and stabilization: stand on your injured foot and tie a Thera band around the other leg. Now move your leg with the Thera-band in the air first forward and backward while keeping your balance.

Then spread the leg to the side. 5. strengthening and coordination: lie back on the floor and tie the Thera-band around the injured foot. Bend the other leg and fix the other half of the Theraband with your foot on the floor.

Now lift the injured foot towards the ceiling until you feel a strong tension in the Theraband. Repeat the exercise 15 times.

  • 1.

    coordination and stability: stand on both legs on a balance board. Tilt the board slowly and in a controlled manner forwards and backwards without lifting your feet from the board. After 20 seconds change direction and tilt from left to right.

  • 2.

    stabilization: stand with the injured foot on a soft surface (e.g. a mattress or two towels folded over each other) Keep your balance for at least 30 seconds

  • 3. strengthening and stretching: lie on your back. The legs and arms lie loosely on the floor.

    Now pull your toes up and push the heel down. Hold the tension for 10 seconds. Repeat 3-5 times.

  • 4.

    coordination and stabilization: stand on your injured foot and tie a theraband around the other leg. Now move your leg with the Thera-band in the air first forward and backward while keeping your balance. Then spread the leg to the side.

  • Strengthening and coordination: Lie back on the floor and tie the Thera band around the injured foot.

    Bend the other leg and fix the other half of the Theraband with your foot on the floor. Now lift the injured foot towards the ceiling until you feel a strong tension in the Theraband. Repeat the exercise 15 times.

The therapy after a ligament injury in the knee is essential to make the joint fully resilient again.

Depending on the type and severity of the ligament injury, there are a variety of exercises that should be performed regularly by the patient. 1. strengthening: Lie down or sit down with your legs stretched out. Now consciously tense the thigh muscles of the injured leg, hold the tension and then release it again after a few seconds.

2. strengthening: For this exercise make a lunge with the injured leg in front. Now move your back knee towards the floor. 15 repetitions.

3. strengthening and stability: Stand on your injured leg. The other leg is loosely bent in the air.Now try, if the pain allows it, to perform light one-legged knee bends while keeping your balance. 15 repetitions.

4. coordination and stability: stand on one leg with the injured leg on a cushion. Keep the balance for 30 seconds. To make it more difficult, perform the exercise with eyes closed.

5. strengthening: Lie on your back and place your feet with bent legs against the wall. Now pretend that you want to push the wall away from you. Hold the tension for 15 seconds and then release.

Repeat this 3-5 times. For more information, please see:

  • 1. strengthening: Lie down or sit down with legs stretched out.

    Now consciously tense the thigh muscles of the injured leg, hold the tension and then release it again after a few seconds.

  • 2. strengthening: For this exercise make a lunge with the injured leg in front. Now move your back knee towards the floor.

    15 repetitions.

  • 3. strengthening and stability: stand on your injured leg. The other leg is loosely bent in the air.

    Now, if the pain allows it, try to perform light one-legged knee bends while keeping your balance. 15 repetitions.

  • 4. coordination and stability: stand on one leg with the injured leg on a cushion.

    Keep the balance for 30 seconds. To make it more difficult, perform the exercise with your eyes closed.

  • 5. strengthening: Lie on your back and place your feet against the wall with bent legs.

    Now pretend that you want to push the wall away from you. Hold the tension for 15 seconds and then release. Repeat this 3-5 times.

  • Torn ligament knee
  • Torn ligament at the knee – treatment and important
  • Exercises for an inner/outer ligament injury in the knee joint