Knee Ligaments

deadybai

Hi all,
I injured the outside of my knee the other day and I have been limping since. Anyways Im just wondering is there any exercises to strengthen the ligaments in your knee? It seems every time I get tackled in a football match and something impacts knee ligaments (outer and inner, left and right knee) Im in pain straight away.
Sometimes the pain doesnt go away for 2-3 days. The injury I have now is particularly worse than usual as I am limping but it was just a clash of knees at the time. It wasnt even painful at first but began to get sore after the game.
Can I get a bit of advice if any on how to prevent this annoyance?

Alf Veedersane

Strengthening the ligament won't necesssarily stop it from being sore if it takes a direct hit.

If you think it's more than just an impact injury, I would go to a physio.

deadybai

Alf Veedersane wrote: »

Strengthening the ligament won't necesssarily stop it from being sore if it takes a direct hit.

If you think it's more than just an impact injury, I would go to a physio.

But the hits I get arent even big (The one I got the other day was hard). The ligaments are really sensitive. Any impact at all and its a sore one.

Mac-Chops

Strengthening the muscles around the knee is the key, for prevention that is.

I've had two surgeries for different ligament injuries and the one regret I have is not putting more leg work in at the gym.

If you have what you say are sensitive ligaments this could well mean you have a tear/damage which could get worse without treatment.

See a physio or a doctor, best and only advice you should take from here.

Alf Veedersane

There may be something deeper to it so I would go to a phyio if you think it's an issue.

deadybai

deadybai wrote: »

Hi all,
I injured the outside of my knee the other day and I have been limping since. Anyways Im just wondering is there any exercises to strengthen the ligaments in your knee? It seems every time I get tackled in a football match and something impacts knee ligaments (outer and inner, left and right knee) Im in pain straight away.
Sometimes the pain doesnt go away for 2-3 days. The injury I have now is particularly worse than usual as I am limping but it was just a clash of knees at the time. It wasnt even painful at first but began to get sore after the game.
Can I get a bit of advice if any on how to prevent this annoyance?

sure side impact on a knee in football, rugby, MMA etc is how most ACL injuries happen. take a break for a week or two, if it feels better, then yes maybe strengthen and stretch it with weights. you're not going to strengthen the ligaments but more reinforce the dominant muscle surrounding them. This is not medical advice by the way, my primary opinion if its still sore in two week, go the doctor!

Brian?

There are a million things you can do to protect your knees: stronger quads, glutes and hamstrings. Better hip and ankle mobility. The strength ratio between your quads and hams is vet important. Good balance of strength between your glutes as well.

Everything strong and balanced. Get looked at by someone who can assess you properly and work from there.

Brian?

Brian? wrote: »

There are a million things you can do to protect your knees: stronger quads, glutes and hamstrings. Better hip and ankle mobility. The strength ratio between your quads and hams is vet important. Good balance of strength between your glutes as well.

Everything strong and balanced. Get looked at by someone who can assess you properly and work from there.

eh brian, question, not medical. is there a typical test to know if your hams are weak??? and are swiss ball leg curls any good?

Cheers.