5 Essential Exercises for Ligament Tear Rehabilitation - Toa Payoh

Here are 5 essential exercises for ligament tear rehabilitation, explained in a simple, clear, and practical way. These are commonly recommended for mild to moderate ligament injuries (such as ankle, knee, wrist, or shoulder ligaments) and should be done only after the initial swelling and pain have reduced. Always follow your doctor or physiotherapist’s guidance for your specific injury.

1. Range-of-Motion (ROM) Exercises - Restore natural joint movement without pain. Draw circles with your foot. Heel slides (slowly slide your heel toward your hips).
2. Isometric Strengthening - Strengthen muscles around the injured ligament without moving the joint. Press your foot, knee, or hand lightly against a wall without actual movement.
3. Resistance Band Exercises - Restore muscle strength and ligament support. Band-assisted inversion/eversion. Hamstring curls or straight-leg raises with band resistance. External/internal rotations with bands.
4. Balance & Proprioception Training - Retrain your joint’s stability and reaction time. Standing on one leg (ankle/knee injuries). Balance board or foam pad exercises. Wrist stability drills using a ball.
5. Functional Strengthening - Prepare the injured area for daily activities and sports. Mini squats (for knee/ankle). Step-ups and step-downs. Shoulder wall push-ups or light dumbbell raises.

If you want, I can customize these exercises based on your specific ligament tear location (ankle, knee, shoulder, wrist, etc.) and current pain level.

Address - 38 Irrawaddy Road #10-41 Mt. Elizabeth Novena Specialist Centre Singapore 329563
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