this guy is legit, follow his advice. his name isn't docdan for nothing
as for what I think you should do well, kind of like dan said if your muscles are cold they are not as elastic so being warmed up before doing rubber guard would be a good idea unless u want your knee to tear instead of stretch. listen to your body, if your knee hurts don't force it, the snaping sound usually means it's a 2nd or 3rd degree sprain (FYI there's only 3 degrees for sprains and strains, tendenitis has 4 but anyways..).
I hurt my knee just by stretching it too much, it wasn't even painfull but rather a bit uncomfortable near the last minute of my stretching. I thought it was weird that my knee was hurting after running so I realized how much stretching I can take. So it might have been from all the stretching as well that made your knee vulnerable to being sprained (teared). That being said u should not feel pain when u stretch. I even found certain stretches more dangerous than others . this one I found the WORSE for my knee because of pushing down on the knee.
http://www.exrx.net/StretchImages/Gl...eatedGlute.jpg
once in the sub acute phase (5days to 3 weeks) u can start doing cold and hot contrast. say 5 mins cold, 5 mins hot. In the beginning do not use hot, it will only increase inflamation. Inflammation is necessary for healing but the body can exagerate so that's why we need to put some "cold" on it. Even that is starting to be a bit controversial (putting cold that is).
Originally Posted by
DocDan84
First, I agree with what's already been said as far as focusing on hugging your knee to have your hip take the majority of the stress.
Second, I realize you're asking for help here, but if you can get to a doctor, especially one who specializes in musculoskeletal issues, it would serve you well to get the damage objectively examined to ensure there's nothing more serious going on.
Alright, with that said, icing your knee in the painful area for 10-20 minutes at a time maximum, then waiting a 1/2 hour and repeating as desired is one way to control discomfort. After icing just gently work your knee through its full comfortable range of motion. Do some light stretching around your thighs and legs. If you have a foam roll, you can lie on your back and put it under your knee, then do some end range leg/knee extensions for strengthening. You can also do step-ups on stairs for strengthening purposes. If all that's comfortable, if you're not already doing so I recommend supplementing your jiu jitsu training with strengthening free weight exercises like squats, deadlifts, and lunges to help strengthen your muscles and connective tissues. Always warm up thoroughly before practice, and you might take some time to do some light stretching after practice to cool down, especially if you're feeling tight.
Good luck, I've "popped" my own LCL on my right leg before (my "weak" rubber guard side") trying to do The Pump. It takes time and patience, but you'll most likely be fine.
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