A strange injury

poledancing_ninja
poledancing_ninja Posts: 271
edited December 2024 in Fitness and Exercise
Yesterday we were doing jumping turning kicks at kickboxing and I seem to have injured my leg in a strange way.

I can kick my leg straight up in the air to head height, I can squat, touch my toes and every single stretch I know doesn't hurt but if my leg is bent I can't lift my knee higher than about three inches. WTF have I done???

Replies

  • poledancing_ninja
    poledancing_ninja Posts: 271
    Oh and if I wrap my hands below it and lift my knee with my arms I can get a full range of movement
  • BerryH
    BerryH Posts: 4,698 Member
    Sounds like you may have strained your hip flexors. When you do a full kick you're using your quads more to give momentum but you can do that when raising a bent leg.
  • mikeyboy
    mikeyboy Posts: 1,057 Member
    Sounds like you may have strained your hip flexors. When you do a full kick you're using your quads more to give momentum but you can do that when raising a bent leg.

    ^ I'm no doctor, but I have to agree. I strained my hip flexor on my right side once, golfing of all things, and the symptoms sound the same. Good luck to you, speedy recovery.
  • poledancing_ninja
    poledancing_ninja Posts: 271
    It's not my hip that hurts, it's the back/inside of my knee! I've been kbing for three years and this is my first injury besides a torn ankle tendon when I landed a jump badly
  • mikeyboy
    mikeyboy Posts: 1,057 Member
    Ok, that sounds more like hyper-extended. My wife had that problem, still does. A ligament strain was her diognosis.
  • recoiljpr
    recoiljpr Posts: 292
    Yesterday we were doing jumping turning kicks at kickboxing and I seem to have injured my leg in a strange way.

    I can kick my leg straight up in the air to head height, I can squat, touch my toes and every single stretch I know doesn't hurt but if my leg is bent I can't lift my knee higher than about three inches. WTF have I done???

    I've seen that kind injury before, and it is hyper-extension. I see it a lot on folks when they first start martial arts, etc. It's very easy, especially when doing roundhouse kicks or switch kicks (going from front kick, to side kick or back kick quickly). Chances are the knee that hurts was on the ground at the time as your supporting leg. Instead of swiveling at your hip, you actually swiveled at your knee and hyper-extended your tendons.

    With all of the stretches, don't push it to pain, but uncomfortableness is fine. Below is what I give folks who are having issues like yours.

    1. While standing, cross one foot over the other and bend down at the waist and hold the stretch for 20 seconds, repeat on the the other side. Do this 4+ times a day

    2. Sit on the ground and perform a modified butterfly stretch. Put your feet together (touching the bottoms of your feet together) and bring in your feet as close to your groin as possible. Then, with your elbows, gently press your knees towards the ground, hold this for 1 minute.

    3. While laying down on your back, keep one leg flat on the ground and lift the other one like you would be sitting in a chair. Then, using only your leg muscles, straighten the leg in the air and then bring it back down, do each movement to the count of 10, 10x.

    4. Lastly, if you can handle it, sit on a chair and loop a towel or something under one of your feet (they should both be on the ground). Then, using only your arms, pull your foot up about 6 or so inches off of the ground and hold it for 10 seconds and repeat.
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