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Topic:Knee Ligament Injury Rehab/strength&conditioning
Don Heatrick
Posted: 2013-07-30 18:11:24

Tag Team: Physical Therapy/Strength & Conditioning

I've teamed up with fight physical therapist Lev Borukhov to provide a worked example for returning to full training following a medial knee ligament strain.

Between us we cover the rehab, strength and conditioning, and Muay Thai progressions needed to get you back in the ring.

Please take a look :)
Posted: 2013-07-31 09:38:53
That's a good article don. I suffered an acl tear 3 years ago.Something sport specific like this would have been great during post op physio .
Don Heatrick
Posted: 2013-07-31 17:31:45
Thanks Jamin. How is the knee now, any lasting issues?
We've a guy who had reconstructive ACL surgery at our gym who returned to the ring about a year post op. He no longer worries about his knee at all. :)
Simon Geoghegan
Posted: 2013-08-01 15:30:17
Interesting Article - especially for me, having dislocated my kneecap during training before. I'm always looking at ways to improve the muscles in my leg - especially the VMO in isolation (I've been advised that my other muscles are much stronger, and therefore affects the 'tracking' of the patella, leaving me prone to the dislocation)
Don Heatrick
Posted: 2013-08-01 17:56:21
Simon, yes a muscular imbalance in the quads will allow the kneecap to track laterally outward (as is the case with a dislocated knee cap). This imbalance comes from allowing a valgus knee flexion (knees knocking inward).

This happens because of lack of strength/control at the hips, allowing the knee to cave inward. Keep the knees 'frogged' out and you'll balance out the quad strength with increased VMO contribution - pulling the knee cap inward and keeping it in place.

My brother in law dislocated his kneecap in training years ago, but is no longer affected by the previous injury and has competed successfully since unhindered. Just make sure you focus on controlling how your knee bends and you'll be ok. :)
Posted: 2013-08-02 09:54:12
To be honest the knee has never felt right since the op as they glad to scrape away quite a lot of cartilage. They also took quite a sizeable chunk of my hamstring to make the new ligaments so i have had problems with cramp.

Don Heatrick
Posted: 2013-08-06 17:27:50
Jamin, the guy at our gym had to sacrifice a portion of his hamstring to reconstruct his ACL too. How is your range of motion in the affected knee?

If you haven't already read my article Thai Boxer Down - Injuries, it gives some general recommendations:

Improving your range of motion with passive stretches could help...
Posted: 2013-08-23 09:11:47
Same mate. on waiting list atm..been told around 9 weeks to wait even though I done injury in march...had months to get range of motion before surgery

Ruptured my acl and tore cartilage. ..there taking ligament from hamstring and putting into knee

Depressing is an understatement, can't train or anything
Posted: 2013-08-24 04:18:22
i had same. ACL tear and hamstring tendon harvest to repair. knee never been same since. had another operation on cartilage a year later and never trained in thai again
Posted: 2013-08-24 05:31:07
same, acl ham repair.. 4 months post op now. first slow jog this week.. slight pain knee cap area but recovery is just going to take a while this is a big op. Do intend to go back training even if i have to work around the injured knee.

checkout this forum find it very helpful:

good luck!
Posted: 2013-08-24 13:21:31
one thing i'd recommend is getting a balance board and doing one leg squats and stuff. defo helps strengthen knee and supporting muscles and tendons more roundedly.
Posted: 2013-08-25 12:33:37
Ill check that link out

Looking forward to op to get over and done with....can't do anything at all atm

Hoping to start thai after its healed though
Posted: 2013-08-25 12:39:37
So many negative posts about the hamstring surgery. ..which im getting :s
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