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Martial arts knee injury

Question: Martial arts knee injury

Hi

About a month ago we had a very hard training session which involved chasing your opponent across the dojo firing off a set combination of punches and kicks trying to catch them and finishing with a roundhouse kick. Apart from being exhausted and legs aching afterwardsg I didnt really think any more about it until I woke the next day and could bearly bend my knee more than about 20 degrees or so, I also had great difficulty taking my weight on the leg when getting up from a sitting position or sitting back down.

It has improved quite a lot now and I can bend it and weight bear but its still affecting my training as I find it difficult to get to the ground and back up quickly (eg to sprawl, get down for press ups and back up again quickly), I can kick again with the leg but its painful and tight when I snap kciks back. Its also difficult to straighten completely when Ive been sitting for a while at work and stand up, and its quite tight and a bit painful when I put socks on or take them off.

When Im up and moving its completely pain free but the problem seems to be when I have it set in one position (eg sat down,or in bed) for a length of time and then have to use it when I stand.

I have been doing leg raises in the gym to try and strengthen it which may be helping. Any advise would be very much appreciated, thankyou :-)