knee injury

[Matthew Barnes]

Friday morning I woke up with stiffness and pain inside my left knee. I had judo practice Thursday so I assume the injury was aggravated there as I had some slight discomfort there in the days before (maybe it was judo on tuesday?).

This is not the first time I have felt this. Several weeks ago I was working on FlowFit (level 2) using a BodyFlow-type open toe squat (I cannot yet do a true trinity squat). As the minutes creeped up to 12 or 13 I began to flop into the bottom of the squat, I think this is where the injury occured. I stopped Flow Fit to heal the injury. In fact, all I did was stop Flow Fit and my knee felt fine in less than a week (of course doing my Intu-Flow® was key).

Also I think the injury occured because of local tightness in my adductors, and tightness and/or thickness in and under my gluteals. I think I increased my ROM in the squat (hindered by the above tightness) by pushing through the knee, to the inside.

The pain is worse this time (RPD= 6 on certain motions) so I knew it was time to seek professional help/diagnosis. I went to my chiro who also does ART, and he told me that he believes it is a slight sprain of my medial collateral ligament near the medial meniscus post horn. Those are his words (I asked him to write them down so I would get them right).

So of course judo is out and clubbing is out. He also contraindicated any "soccer-style kick" type movement. Though, after I demoed Intu-Flow® he said that would be fine. I know a squat creep or a knee drop would be painful so those are out.

I will explore what options I have within an RPD of 3 or less and stick there for a week minimum. I have a reassesment on the 18th.

I would appreciate any exercises or advice to help strengthen my knees in the future.

[Scott Sonnon]

Matt,

I can here how frustrated you are.

May I ask you why you altered the exercises in FlowFit? Body-Flow doesn't perform ball of foot "squatting"; but rather only developing the structural position for healthy knees. I've never endorsed ball of foot squatting (a la Matt Furey's Combat Conditioning) for the very reason that you became injured.

At this point, only follow your doctor and PTs precise advice without deviation. Since Intu-Flow passed muster, then I'd say follow your docs advice and perform it and nothing else until your greenlight'ed on the 18th for other activities.

When you return to FlowFit, don't short-cut the exercise selection which is very deliberate. Drop down a level to FlowFit 1 and remain there until your flat foot squat develops fully. Fitness cannot come before health. Fitness must come from, by, and through health.

[Matthew Barnes]

Im sorry Coach, I guess I didnt describe it clearly. I meant the type of squat you show on Body-Flow. Flat foot but with the toes pointed out at a 45 degree angle to the hips.

I guess youre right, I need to eat my humble pie and do the prop squats. I feel like I have tried everything to get to a proper trinity squat, but on reflection I have TRIED everything, but I havent FINISHED anything. Time to focus in and work hard on a THP progression to a trinity squat.

I will get back in a few days with my ideas. Any ideas for my knees in the future?

[Adam Steer]

Matt,

Sorry to hear about your injury, man! Speedy recovery...

Adam

[Joseph David]

Matt,
I sprained my medial collateral ligement 18 months ago. I healed up in about three months and was back to training. Go slow and steady and you will be fine.

One of the things that really sped up my process was the concept of using perfect form, "Stand like a Mountain" I started with walking very clean. I had to really slow down my gait so that I could delinate any noise from reactivity and new compesation.

[wadem]

Matt, I know your pain. It sounds like we have the exact same type of injury. Your symptoms sound just like the last couple of months for me. It really is uncomfortable, isn't it? :frown::mad:

Take care of yourself! Best of luck with your recovery. :)