Have some questions regarding injury (knee)

[Nick Powers]

About a month ago, I tweaked my knee in training as a guy was going to pass my guard and ended up putting a lot of pressure on my left knee and pushed it forward. It still feels kind of irregular but nothing that I noticed too bad anymore. But that's not the worst of it...

The first night I went back to train (after a month) we were drilling takedowns, and my training partner fell onto my right knee as I swept my right leg through the middle of his legs. I immediately thought the worst, since I'd torn my ACL in that knee a long time ago, but after I went to the doctor she told me that it was highly unlikely I tore anything since I could walk on it. Basically, she told me to follow the RICE method (rest, ice, compression, elevation) and if after a week I saw no real improvement to go visit the orthopedist she referred me to.

I've just noticed that my knee as well as my calf were swollen and bruised, so I've been staying away from the gym, taking my meds and icing it as often as possible. My question is, has anyone else dealt with this kind of injury before form jiu-jitsu, and what else can I do to heal quicker, like exercises and whatnot.

Thanks guys!

[DENNY PROKOPOS]

In my last high school wrestling match I tore my meniscus, lcl, mcl, and had a partial tear of the acl. Then I tore my meniscus again drilling. And through out the years I have had partial tears with my lcl and mcl. Yesterday one of my student's tore his mcl. So this is common and unfortunately it’s part of the game. The RICE method works great I always do that.
Three physical exercises that can help you are.

1. Lay flat on your back raise your leg up six inches off the ground and hold it straight for three minutes then do the opposite leg. Do two set of that a day. Then add 10 seconds everyday and build to five minutes. Once you go to five minutes add a one pound ankle weight and build to five minutes. Eventually you want to build to five pounds of ankle weight for five minutes for two sets so eventually you will be doing this for five minutes a day. This is good for the whole leg

2. Go swimming for 30 minutes while wearing the flip-flops while holding on to something to float. This will strengthen your whole leg.

3. Another exercise that helps strengthen you lcl and mcl is to start off in a square stance knee's bent take a step forward with one leg while bending the other leg bend one arm in and touch the ground with the inside hand. Since this exercise requires balance you can start off with 3 reps each side do four sets total and eventually build to four sets off 10 reps. this will help your knee become more stable.

Mental advice.

Expect yourself to get better, always visualize yourself getting better, and feel yourself getting better. There is a lot off great science that backs up that visualization works.

BE PATEINT and once again expect yourself to get better and feel yourself getting better. I have had a lot of injuries throughout the years and have had western medicine work, chiropractic work, acupuncture work, and yoga work. Everything works and everything can fail but the key in healing is to find that something that will change your vibration and get you in the healing vibe.

You’re already getting better now, peace ☺

[Nick Powers]

Damn, lengthy response from one of the most respected guys in the system. Thanks a bunch, Denny! The visualization thing won't be a problem, in fact I've got the book Pro Bod X on the way, along with all the equipment needed for the workout, which I've heard nothing but amazing things about despite it being a bit unorthodox. It seems like one of the best overall workouts for healing injuries, especially leg injuries, but I agree with you saying that most things can work one way or another.

Patience is the thing I have the most trouble with haha, it's just that since I don't think anything's torn and it's just really bruised and swollen that I don't really know when the best time to get back into training is, though I suppose I'll just have to do the conventional thing and "listen to my body".

Thanks again man!

[John Wilcken]

Thanks for the advice Denny. Working on rehabing a lcl injury right now.

[ohio2berlin]

I know this might sound crazy...and it did to me too.

I just had a patellar subluxation. Basically my knee cap almost dislocated. Needless to say it sucked and after some PT I got back into the gym, but my physical trainer told me NOT to use ice after training. He said (I am in Germany) to use Magerquark (0 fat quark similar to a cream cheese/yogurt) and spread it over the knee (thick..1/4 inch), wrap in in a light towel. He said ice stops some of the muscle metabolism and that the quark would keep it from swelling and would allow good nutrients to get into the muscle around the knee.

I tried it and it is working great. I'm American and it is similar to a really thick yogurt. Try it, I know it sounds stupid, but it works.

[Art C]

Denny as someone who stuggles a bit with my knees I appreciate the detailed response (although I'm doing ok on that front right now, knock on wood).

Also, your instruction down at HQ was top notch. First time I've had instruction with you. Your joy for teaching is apparent. Keep up the enthusiasm!

[Chrismasonic]

Denny...Whats This Swimming With Flip Flops?

[DENNY PROKOPOS]

Denny as someone who stuggles a bit with my knees I appreciate the detailed response (although I'm doing ok on that front right now, knock on wood).

Also, your instruction down at HQ was top notch. First time I've had instruction with you. Your joy for teaching is apparent. Keep up the enthusiasm!

Thank you for the kind words

[DENNY PROKOPOS]

Denny...Whats This Swimming With Flip Flops?

The things you wear on your feet that look like ducks feet.

[lates85]

my knee got messed up....before that i was JUST LIKE YOU...so many adventures....until........ well i got a tattoo to symbolize what happened