(The following is a treatment of knee injuries in jiu jitsu, based on a post by Denny Prokopos, which first appeared on 10thPlanetJJ.com.)
In my last high school wrestling match I tore my meniscus, LCL and MCL, and I had a partial tear of the ACL. Then I tore my meniscus again drilling. And throughout 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 and holding on to something that floats. This will strengthen your whole leg.
3. Start off in a square stance with knees 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 with each side. Do four sets total, and eventually build to four sets of 10 reps. This will help your knee become more stable.
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 the idea that visualization works.
BE PATIENT! And once again expect yourself to get better, and feel yourself getting better. I have had a lot of injuries throughout the years, and I have seen 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.