What Are Ligaments?
If you were to build a human, you would start with the bones. The bones are rigid structures that carry most of our weight. Bones come together in joints and those joints are held together by connective tissues. The connective tissue that attaches bone to bone is called a ligament. While muscles, and tendons, also play a supportive role in joint stabilization, the ligament is the most important structure for joint stability second to the bones themselves.
Your ligaments and tendons function in coordination with your muscles, joints and bones in order for your body to make all movements that are needed during your day-to-day life.
The ligaments and tendons are each comprised of tissue that contains fibers. These fibers also have a protein that is called collagen, which is beneficial for your ligaments, tendons, bones, muscles and organ tissues.
Your ligaments and tendons are equally important. However, they have different responsibilities.
Ligaments connect your bones to other bones and provide stability to your joints, while tendons connect the bones to your muscles.
Where Are Your Ligaments
There are ligaments that are contained throughout your body, including your knees, shoulders, ankles, wrists, back, neck and elbows.
- Knee Ligaments – there are four different ligaments that are located in your knees. These are the anterior cruciate ligament (ACL), the posterior cruciate ligament (PCL), the lateral collateral ligament (LCL) and the medial collateral ligament (MCL).
- Elbow Ligaments – you also have three primary ligaments that are located near your elbow. These are the radial collateral ligament, the annular ligament and the ulnar collateral ligament. These ligaments supply support to your humerus – which is the long bone of your upper arm – along with the radius and ulna – which are the long bones contained in your forearm.
- Ankle Ligaments – you also have multiple ligaments that are located near your ankle, including the three ligaments that can be found on the outside of your ankle (anterior talofibular, posterior talofibular and calcaneofibular). The deltoid ligament is located on the inside of your ankle, while the posterior talofibular ligament can be found at the back of your ankle.
- Shoulder Ligaments – there are also several ligaments in your shoulder. Some of them are responsible for connecting your humerus to your shoulder blade, which is also called the scapula. There are also ligaments that join your collarbone (or clavicle) to the shoulder blade.
- Hand and Wrist Ligaments – there are a number of ligaments that are contained in your wrist and hand. These include the collateral and volar ligaments of your hand, along with the dorsal radiocarpal ulnocarpal and radioulnar ligaments that facilitate the use of your wrists.
- Back Ligaments – The ligaments of your spine supply the stability for your movements while placing limitations on how far you can stretch in any direction. The anterior longitudinal, ligamentum flavum and posterior longitudinal are among the ligaments that reside in your spine.
- Neck Ligaments – You also have ligaments in your neck, which preserve the placement of your spinal cord. Your neck is mobile, although that raises the potential for an issue to surface within these ligaments.
Types of Ligament Injuries
When a ligament is damaged, we call that damage a sprain. There are three different grades we assign to sprains to identify how much damage has been done. The grades are 1, 2 and 3.
Grade 1 Ligament Sprain
A grade 1 ligament sprain would cause discomfort in the forms of pain and swelling. If you had vision that could see internally you would not see any visible damage to the ligament, but the damage would exist on the microscopic level in the form of tearing of some of the structures that compose the ligament. This type of injury is obtained from stretching a ligament slightly farther than it can stretch causing stress on the microscopic level. This could be done by hyperextending a joint or pulling the bones of the joint apart from the joint from impact. For example, turf toe and whiplash. Repetitive use injury could also be a possibility. Grade 1 sprains can often be treated at home with Rest, Ice, Compression, Elevation, NSAIDs for pain and possibly a splint or sling. The important factor in healing is going to be preventing further injury, therefore rest is the key to the equation here; the ice, compression, elevation and NSAIDs are for your comfort as they address the swelling and pain.
Grade 2 Ligament Sprain
A grade 2 sprain is a partial tear of the ligament. This tearing opposed to a grade 1 would be seen with the naked eye if we were to open the joint and look. A grade 2 sprain is visible on an MRI. There will be swelling and pain that last longer than a grade 1 sprain. Grade 2 sprains are worth having a physician monitor your healing and you may consider physical therapy eventually to fully recover flexibility and strength of the joint.
Grade 3 Ligament Sprain
A grade 3 ligament sprain is also called a ligament rupture. This grade is reserved for a complete tear of the ligament and can be quite serious. Often a grade 3 sprain will destabilize the joint and may require surgical reconstruction to regain the integrity of the joint. Reconstructions are often done with donor tissue, called allograft, but they can also be done by harvesting some of your own tissue, called autograft, from other parts of your body if available. Reconstruction of ligaments is often recovery intensive and may last up to a year for competition level performance requirements.
Ligament Sprains
If a particular movement causes your ligaments to stretch, it can result in a sprain. But if a similar stretch involves a tendon, then it is considered to be a strain.
Twisting or rolling your ankle can cause a sprain, and this is the most common form of this injury. However, there are other areas of the body that can be impacted by this type of issue.
Any event that forces your ligaments beyond the usual limits of movement can create a sprain in your wrist, neck and back. This is also the case for a major collision or impact with the ground.
However, a sprain of your shoulder ligaments will result in a tear. This can also develop if you attempt to cushion a fall with your arm or hand. That scenario can also cause a sprain in your elbow.
Ligament Tears
Experiencing a more serious ligament tear can be extremely painful. It might also involve bruising and swelling while moving your joint could also be problematic.
In many cases, an individual who tears a ligament might hear a popping sound at the moment of the injury occurs. This can often result from a sudden change in direction such as jumping, landing or from an immediate stop.
While there are several areas of the body in which a ligament tear can develop, tears that emerge within the anterior cruciate ligament (ACL) are among the most common.
This ligament joins the shin bone to the thighbone and can be particularly susceptible to problems from the movements that are often essential during sporting events such as basketball, football, skiing and soccer.
If you experience sudden pain there is also a serious in nature this can be an indication that you have injured your knee ligament.
This is also the case if you have developed swelling within 24 hours after an injury or if you are unable to place any weight on your knee without incurring significant pain.
The literal twists and turns that your body might experience during a sporting activity can also lead to a tear in the other ligaments of your knee.
The PCL (posterior cruciate ligament) is vulnerable as it controls your backward mobility, while a tear can also occur in the outer (LCL/ lateral collateral ligament) or inner portion of your knee (MCL/medial collateral ligament).
When To Visit A Physician
There are many specifics that will vary depending upon the situation that led to pain, along with the location of your issue. But as a general rule you should seek medical care in these scenarios:
- You are unable to move properly
- Your movements result in severe pain
- There is significant swelling
- The injured area is twisted out of its normal shape
- You have no feeling in a particular area
- You heard a popping sound in the injured area
How A Doctor Will Repair Your Ligament
The specifics of your knee injury will determine the exact form of treatment.
In many cases, surgery will not be required, as a combination of rest, ice, elevation, elastic bandages, physical therapy or pain relief will be recommended.
However, if you have experienced a complete tear, your physician will likely recommend surgery in order to repair the ligament.
Repair of a torn ligament will often occur as outpatient surgery. However, there are situations in which it will take place in a hospital. This will be discussed when your doctor delivers his or her recommendation, as will any usage of anesthesia.
The actual procedure will usually be undertaken with an arthroscope – which is a thin instrument that is temporarily inserted into your joint.
The actual repair of a torn ligament in the knee will involve reattaching the ligament, or reconstruction of the ligament by replacing it with a small segment of a tendon.
The process of arthroscopic surgery is similar for the repair of torn ligaments in the wrist, or elbow. It is also true of injuries involving the repair of torn ligaments in the wrist, ankle or shoulder.
Preventing Workplace Hand Ligament Injuries
You use your hands for just about everything, from typing away at work to cooking dinner at home. Your hands are complex tools made up of muscles, tendons and ligaments working together — and they’re easy to injure if you’re not careful. A hand ligament injury can be painful and slow to heal. The good news is there are a few simple things you can do to avoid damaging those hardworking ligaments in the first place.
Preventing injury is always better than dealing with the pain and hassle of recovery. Your hands deserve some TLC, so keep reading to find out how you can avoid becoming one of the nearly 250,000 people who injure their hands at work each year.
As a worker, your hands are your most important tools. Protecting them from injury should be a top priority. Damage to ligaments and tendons can have lasting consequences, so take these precautions:
First, always wear proper protective gloves for the task. Leather, rubber or cut-resistant gloves can help shield your hands from hazards. Make sure gloves fit snugly but comfortably. Ill-fitting gloves won’t provide much protection and can even lead to hand fatigue or strain.
Second, maintain good posture and form. Keep your wrists straight and supported when performing repetitive tasks like typing, assembly work or heavy lifting. Take regular breaks to rest your hands and flex your wrists. Poor form and overuse are major contributors to ligament and tendon issues.
Third, build hand strength. Exercises that increase flexibility and range of motion in your hands and forearms will make ligament injury less likely. Try simple stretches like rotating your wrists in circles, flexing your fingers back towards your forearms and squeezing stress relief balls.
Fourth, report any pain immediately. Early treatment of hand injuries is key to avoiding long-term damage. See a doctor right away if you experience persistent pain, swelling or loss of motion or grip strength in your hands or fingers.
Finally, suggest ergonomic changes. If a task at your workplace seems to frequently cause or aggravate hand strain, talk to your employer about modifying equipment, tools or processes to reduce injury risks. Small changes can make a big difference in hand health and safety.
Your hands deserve care and protection. Following these best practices will help ensure many more years of pain-free productivity and enjoyment of life’s tasks both big and small. Protect your ability to work and play — make hand health a priority today.
Exercises for Stretching Hands and Wrists to Maintain Flexibility
Many jobs include repetitive motions or heavy lifting, which increases the risk of hand and wrist injuries. Exercises for strengthening and stretching your hands and wrists can assist maintain their flexibility and guard against ligament damage.
Rotating of the Wrists
Make circular movements with your wrists, moving first in one direction and then the other. Start with small circles and gradually make them bigger. Do 10-15 reps in each direction. This helps loosen your wrist joints and increases range of motion.
Finger Stretches
Extend your fingers out straight and bend them back towards your wrist as far as you comfortably can. Hold for 30 seconds. Release and make a fist, then bend your wrist down. Hold for 30 seconds. Repeat 3-5 times. This helps loosen your finger joints and ligaments.
Thumb Stretches
Extend your thumb out straight and bend it back towards your wrist as far as you can while keeping your other fingers straight. Hold for 30 seconds. Release and make a fist, then bend your wrist down. Hold for 30 seconds. Repeat 3-5 times. This helps prevent strain from repetitive pinching or grasping motions.
Wrist Extensions
Rest your forearms on a table with hands hanging over the edge. Bend your wrists up as far as you can while keeping your fingers straight. Hold for 30 seconds. Release and bend wrists down. Hold for 30 seconds. Repeat 3-5 times. This helps strengthen your wrist extensor muscles and ligaments.
Towel Curls
Hold the ends of a towel with arms extended. Make fists with your hands holding the towel. Keeping your upper arms stationary near your sides, bend only at the elbows to curl the weight up while contracting your biceps. Slowly uncurl back to the starting position. Do 2-3 sets of 10-15 reps each. This exercises your finger, hand and forearm muscles, tendons and ligaments.
Perform these stretches a few times per day, especially before and after repetitive tasks. Be consistent and patient — it can take 4 to 6 weeks of regular stretching to gain significant flexibility and strength. But preventing hand and wrist injuries is well worth it!
Wrist Braces and Supports for Injury Prevention
To prevent ligament damage and strain in your hands and wrists, wrist braces and supports can provide relief from repetitive motions or awkward positions. Wearing a brace for injury prevention at work is a simple solution that can have big benefits.
Wrist Braces
Wrist braces provide firm support for your wrists during activity. They are effective for preventing conditions like carpal tunnel syndrome, arthritis and tendonitis. Look for a brace that is adjustable and breathable. Wear it snug but still comfortable, especially during repetitive tasks like typing, carpentry or assembly line work.
Thumb Spica Splints
If your work requires a lot of pinching, gripping or squeezing motions that put strain on your thumbs, a thumb spica splint can help. This type of splint immobilizes your thumb to relieve pressure on the joints and tendons. It allows your thumb to rest while still keeping your other fingers mobile.
Conclusion
Keeping your hands healthy and avoiding injury is so important, especially if you use them constantly at work. Following these few simple tips can help ensure many more years of dexterity and productivity. Your hands do so much for you, so take the time to protect them. It only takes a few minutes a day to strengthen, stretch and properly support your hands. You’ll thank yourself down the road when you’re still going strong while others are sidelined with preventable ligament issues. Consult a medical practitioner if you have recurrent hand pain or discomfort.
At OrthoTexas, We Are Here To Help
If you have any questions about your ligaments or believe that you may have experienced an issue that involves a ligament, tendon, muscle or bone, the professionals at OrthoTexas are ready to provide our expertise.
Your path to recovery starts here. Schedule an appointment with OrthoTexas or find a location near you.