Common Sports That Lead to Ligament Injuries and How to Prevent Them
Ligament injuries are prevalent in sports, often leading athletes to ask: How can one prevent sports injuries? or What are the symptoms of a ligament injury? Anterior cruciate ligament tears also occur frequently, causing pain, swelling, and reduced mobility. While minor injuries may heal with rest and physiotherapy, severe cases often require surgery.
A torn ligament, such as in the ankle or knee, can result from sudden twists, falls, or direct impacts. The anterior cruciate ligament (ACL) is particularly vulnerable. Studies show that ACL tears account for up to 40% of all knee injuries in sports. So, Which sports are at high risk for ACL injuries? Athletes or people having an athletic bent in life and active in sports, are more prone to damaged ligaments in sports that involve quick changes in direction or jumping. We are sharing how:
Common Sports That Lead to Ligament Injuries
1. Football
Football often leads to ligament injuries due to sudden direction changes, tackling, or overextension of joints. ACL tears are common, especially from pivoting movements. Studies show that nearly 70% of ACL injuries in football occur without player contact, making conditioning and prevention crucial.
2. Cricket
Cricket players frequently experience ligament sports injuries in knees, ankles, and fingers. Bowling and sudden fielding dives strain ligaments, especially the UCL in the elbow. Research shows 35% of cricket injuries involve the lower extremities, highlighting the need for proper technique and conditioning.
3. Basketball
Basketball’s rapid jumps, landings, and direction changes often result in ACL and ankle ligament tears. Data reveals that 50% of basketball-related damaged ligaments stem from incorrect landings or twists. Strengthening exercises can significantly lower the risk.
4. Badminton
In badminton, quick lunges and lateral movements strain the knee and ankle ligaments. ACL and Achilles tendon injuries are common. Studies show 30% of players report ligament damage during their career, emphasising proper warm-ups and footwear.
5. Tennis
Tennis involves repetitive motions, rapid stops, and pivoting, leading to wrist, elbow, and knee ligament sports injuries. Lateral epicondylitis (tennis elbow) is particularly common. Research states 20% of tennis injuries are ligament-related, requiring early intervention and prevention strategies.
Indian Sportsmen’s Recent Ligament Injuries & Treatment
1. Hardik Pandya’s Ligament Tear
Hardik Pandya faced ligament torn in ankle during a match in the 2023 World Cup against Bangladesh. Ligaments are tissues that connect bones and keep joints stable. A tear happens when the ligament is stretched too much or torn due to sudden movements. This injury kept Pandya out of action for several games. His complete recovery involved rest, physical care using ice packs to reduce swelling and later physi-therapy to regain strength.
2. Rishabh Pant’s Ligament Damage
Rishabh Pant suffered severe ligament injuries in a car accident. Doctors said “no ligaments were spared,” meaning multiple ligaments in his knees were damaged. Ligaments help stabilise joints and allow smooth movement. When damaged, they cause pain, swelling, and difficulty moving. Pant’s treatment involved surgeries and a long recovery plan of 18 months. His rehabilitation includes reducing swelling, improving movement and strengthening muscles around the joints. Multi-ligament injuries are serious and need step-by-step care, including physiotherapy and medical supervision. This shows how important early treatment and proper care are for recovery from major injuries.
Symptoms of Sports Injuries
1. Sudden, Severe Pain
Pain is often the first sign of a sports injury. It can happen immediately after a fall, twist or impact. The pain may worsen with movement or pressure on the area.
2. Extreme Swelling or Bruising
Swelling occurs due to fluid buildup, indicating internal damage. Bruising happens when small blood vessels break under the skin, forming dark-colored patches.
3. Difficulty Bearing Weight
If you cannot put weight on your leg, knee, ankle or foot, it may suggest a fracture, ligament tear or severe sprain. This makes walking or standing painful or impossible.
4. Limited Joint Movement
An inability to move a joint properly may mean ligament or muscle damage. The joint might feel stiff, unstable or locked.
5. Weakness in a Limb
Severe weakness or loss of strength in an arm or leg could signal muscle strain, nerve injury or ligament damage. This may also make gripping or lifting objects hard.
6. Misaligned Bones or Joints
A visibly deformed bone or joint often indicates a fracture or dislocation. This is a medical emergency requiring immediate treatment.
Preventing Ligament Injuries in Sports
Preventing ligament injuries requires a mix of preparation and awareness. We are sharing some small steps that can make a big difference in keeping you injury-free and active in sports.
1. Warm-Up and Stretching
A proper warm-up prepares muscles and ligaments for physical activity, reducing the risk of injury by increasing blood flow and flexibility. Dynamic stretches, such as leg swings and arm circles, improve joint mobility and muscle activation. According to sports medicine guidelines, spending at least 10-15 minutes on warm-up exercises can lower the risk of damaged ligaments like ACL tears. Post-activity stretching helps maintain flexibility and prevent stiffness, which may lead to long-term issues.
2. Strength Training
Strong muscles act as shock absorbers, reducing stress on ligaments during sudden movements or impacts. Strength training, particularly for the lower body, is essential in sports involving running, jumping, or pivoting. Exercises such as squats, lunges, and calf raises improve stability in the knees and ankles. Incorporating resistance bands and balance training further strengthens joint-supporting muscles. Studies show that targeted strength programs can reduce ACL injury rates by up to 50%, especially in athletes at higher risk, such as female players.
3. Proper Technique
Improper form during sports increases ligament strain, especially in high-impact or repetitive motions. For example, incorrect landing techniques during jumps are a leading cause of ACL tears. Training in sport-specific movements under a qualified coach can help reduce these risks. Avoid overtraining, as fatigue increases the likelihood of poor form, which can stress ligaments. Gradually increasing intensity during training helps ligaments adapt and reduces the risk of sudden injury.
4. Protective Gear
Wearing appropriate protective gear is crucial for ligament safety. For instance, knee braces provide extra support during activities that involve frequent knee bends, like football or basketball. Ankle supports stabilize the joint during rapid direction changes, reducing sprain risks. Sports-specific footwear improves grip and prevents excessive joint movement. Ensuring all gear is properly fitted and maintained is vital for effectiveness.
5. Nutrition and Hydration
Nutrition plays a significant role in ligament health. Collagen-rich foods, such as bone broth and fish, strengthen connective tissue. Calcium and vitamin D promote bone and joint health, while omega-3 fatty acids reduce inflammation. Staying hydrated is equally important to prevent damaged ligaments, as dehydration can impair muscle function and increase strain on ligaments. Electrolyte balance is critical during prolonged activity to maintain joint lubrication.
At Parekhs Hospital, we understand how life-changing ligament injuries, including ACL tears, can be. Trust Parekhs Hospital for compassionate care and the best outcomes for ligament and sports injuries. Why? Because, whether you’re an athlete or someone seeking an active lifestyle, our advanced diagnostic tools and latest, most advanced surgical techniques will help you overcome everything. We have world class experts in minimally invasive ACL reconstruction, ensuring optimal care. From arthroscopy to innovative graft options, our experts provide best suited surgical as well as other relief options as per the requirement of the case, to restore your mobility and confidence. So, if surgery is needed, stay assured that you are in capable hands committed to your recovery.
