Adults only (18+)

How to Relieve Ligament Pain

Ligament pain can be uncomfortable, limiting and frustrating, especially when it affects everyday movement or keeps you from doing the things you enjoy. Whether the pain comes from a sports injury, overuse or a strain caused by daily activity, it’s important to understand what ligament pain is and how to manage it effectively.

Ligaments are tough, flexible bands of tissue that connect bones to other bones. They help stabilise joints and allow for smooth, controlled movement. When a ligament is stretched, strained or torn, it can cause sharp pain, swelling and stiffness. While mild cases usually settle with rest and care, more severe injuries may need medical treatment.

What Does Ligament Pain Feel Like?

Ligament pain often starts suddenly after a twist, fall or awkward movement. It might feel like a sharp or tearing sensation at first, followed by tenderness and swelling around the joint. You may notice bruising and a feeling of instability, especially in areas like the knee, ankle or wrist. In some cases, the joint may feel weak or unable to bear weight.

For example, a sprained ankle usually causes pain on the outside of the foot, swelling and difficulty walking. A knee ligament injury might produce a popping sound followed by pain and stiffness.

In more chronic or ongoing cases, such as ligament strain from repetitive use, the pain may feel like a dull ache or soreness that worsens with activity.

Common Causes of Ligament Pain

Ligament pain is often caused by an injury, such as a sprain. Sprains occur when a ligament is stretched beyond its normal range or torn. This can happen during sport, exercise or even through day-to-day movement, such as missing a step or slipping on an uneven surface.

Some people are more prone to ligament injuries, especially those with joint hypermobility or who participate in high-impact sports. Age, reduced muscle strength or previous injuries may also increase the risk.

Ligament pain during pregnancy is common too, especially in the pelvic region. The hormone relaxin increases during pregnancy, making ligaments softer and more prone to stretching, particularly around the hips and pelvis.

How to Relieve Ligament Pain at Home

Most mild to moderate ligament injuries can be managed at home. In the first 48 to 72 hours after an injury, rest is essential. Avoid any movements that cause pain and try not to put weight on the affected area. Use a cushion or support if needed.

Applying a cold compress to the injured area for 15 to 20 minutes every few hours can help reduce swelling and numb the pain. Make sure the ice is wrapped in a towel to avoid damaging the skin.

Keeping the injured area elevated on pillows can also help reduce swelling. If the joint is swollen or uncomfortable, wearing a support bandage or brace may provide stability and comfort.

After the initial swelling has gone down, gentle movement and stretching can help restore flexibility. Heat packs can be useful at this stage to relax tight muscles and improve blood flow. Physiotherapy exercises may be recommended to rebuild strength and prevent further injury.

Pain Relief Medication

Over-the-counter painkillers such as paracetamol or ibuprofen can help manage pain and reduce inflammation. Always follow the guidance on the packaging and check with a pharmacist if you’re unsure whether it’s safe for you to take these medicines.

Topical anti-inflammatory gels may also provide targeted relief without affecting the stomach, particularly for joint and soft tissue injuries.

When to See a Doctor

You should see a doctor if the pain is severe, the swelling is getting worse, or you’re unable to move or bear weight on the affected joint. If the area looks deformed or you heard a snapping or popping sound during the injury, it may be a sign of a torn ligament or even a fracture.

Persistent or recurring ligament pain should also be assessed by a GP or physiotherapist. They may refer you for an X-ray or MRI to check for deeper tissue damage or suggest a rehabilitation plan to support recovery.

Prevention and Recovery Tips

Strengthening the muscles around your joints helps take pressure off the ligaments and provides better support during movement. Regular exercise, including balance and flexibility work, can reduce the risk of injury.

Wearing the right footwear, warming up before exercise and avoiding sudden movements also play a role in protecting ligaments.

During pregnancy, wearing a maternity support belt and avoiding sudden twists or stretches can help ease ligament discomfort. If pelvic pain becomes severe, your midwife or GP can refer you to a physiotherapist who specialises in pregnancy-related issues.

Emotional and Daily Impact

Chronic or repeated ligament pain can be frustrating and may lead to anxiety about movement or fear of re-injury. It's important to go at your own pace and not rush recovery. Staying positive, seeking support and following professional advice can help you regain confidence and improve long-term outcomes.

Final Thoughts

Ligament pain, whether caused by a sudden injury or gradual strain, can often be eased with rest, ice, support and gentle movement. Listening to your body, protecting your joints and giving yourself time to heal are key to a strong recovery. If in doubt, always check with your GP or a physiotherapist, especially if the pain is ongoing or interferes with daily life.