Knee/Leg pain

Recently I posted about the electric chair and some problems I was having with an individual who I could not sweep. I do not want to make any excuses, but my left leg (which is my dominant flexible leg) has been torn up for awhile now (three months). At Nationals I lost to a straight ankle which I still haven't recovered from yet and I am in physical therapy for. Plus I had my knee get popped twice (once before Nationals and once about a month ago), and since then I have not been able to stretch my left leg as great as I used to. Anyways, I guess what I am asking is are there any stretches or PT exercises I can do in order to correct my knee to get back to 100% health? I did get an MRI done and the doctor said he didn't see anything wrong and told me it could be an IT Band symptom or maybe an irritated ACL. Its on the outside of my knee lower to where it bends. I don't know if that helps, but I could use some information as to how I could get better. Thank you all in advance for the help.

Haha I didn't see your thread man, I literally just created one asking the exact same thing. How did you pop your knee? I got heel hooked and tapped right after the pop, by mine feels weak and stiff, and hurts when I go for omoplata type movements

That does sound like a tight IT band, as I believe that is where it connects to the lower leg. I would recommend stretches for your hip and quad. Also, you might try and do some light foam rolling on it. I had some pain in that area before, due to some hip imbalances and went to see an ART therapist who helped me get things sorted out. Any time you have an injury like yours, the body will compensate but unfortunately once the original injury heals, the compensation remains. You need to retrain the body to move naturally again. You may also have some muscles that are not working 100%, meaning, the muscles are not firing when they are supposed to. Again, seeing a ART type therapist would do you a lot of good.

Thanks for the heads up on the therapist, I'll look into that. This fist pop came from me throwing my leg over my opponent from the bottom while he was in scar fold position, and then he drop his weight into my leg then it went pop. The second came from an over zealous individual who caught me in a knee bar and cranked it before I could tap. Stinks but I'm just trying to get back to 100% cause I feel like my game just hit a wall and I want to get ready for Grapplers Quest in Vegas so I need all the help I can get to achieve my goal.