We need strong ligaments to support our joints
How can I strengthen my ligaments
You have more than 900 ligaments throughout your body. Most are located in your arms and legs. Cleveland clinic. Ligaments are bands of tissue that help hold bones, joints and organs in place. You can take several steps to protect your ligaments. However, ligament sprains are very common, especially in the ankle, knee, wrist, back and neck. Proper diagnosis and treatment can help you avoid worsening problems and live a fuller life.
Ligaments are like cords made of connective tissue, elastic fibers that are somewhat stretchy, and collagen, a protein that binds tissues in animals.
Ligaments come in different shapes and sizes. Most look like ropes, cords or bands. Some are thin, like a piece of string, but others are wider. Some are even shaped in an arch. They can be pink, yellow or white.
Can ligaments be damaged?
A ligament can be stretched or torn. This injury is called a sprain. It occurs when a ligament is forced to move in the wrong direction or stretches too far. Sprains often happen during a sudden fall, twist or impact.
Ligament injuries are common, especially in the:
For example, if you step on a sidewalk curb the wrong way, you may twist and sprain your ankle. If you fall but catch yourself on an outstretched hand, you can injure the ligaments in your wrist. People sometimes injure ligaments from impact during a car or bike accident.
Not all ligament injuries can be prevented, but you can take steps to keep your ligaments safer, especially during exercise:
- Wear shoes that fit wellMaintain a healthy weight.
- Mix up your exercise routine, combining weight training and aerobic activities (cardio).
- Rest for a day after intense exercise.
- Stop exercising if you feel overtired or experience pain.
- Warm up before you exercise, increase intensity gradually, and then stretch afterward.
As you age, your ligaments can weaken and become more likely to be injured. You can help keep your ligaments healthy by walking and exercising more — and sitting less.
Can Eating certain nutrients can also help:
- Manganese (for example, nuts, legumes, seeds, whole grains and leafy green vegetables).
- Omega-3 (found in fish).
- Sulfur (try broccoli, cauliflower, kale, cabbage, brussels sprouts, garlic, onion, eggs, fish and poultry).
- Vitamin A (found in carrots, sweet potatoes, kale, spinach and broccoli).
- Vitamin C (for example, red peppers, kiwis, green peppers, oranges, lemons, strawberries, kale, pineapple, grapefruit).