A Wrestler's Experience with Herniated Disc Surgery

 UWW PHotographer

UWW PHotographer

By Victoria Francis-Weiss

Just a month after becoming the 2016 Olympic Trials Runner-up, I was back home and injured. I had a herniated disc in my low back and the symptoms were so intense, it hurt to sit or carry my laundry. It was a scary time not knowing what recovery from this injury would entail, or if it was possible. I was too eager to return to training and thus worsened my situation and lengthened my recovery time. Fortunately I was able to recover from this injury with the help of my family and medical staff, and have been able to continue my wrestling career. This is how I overcame the biggest injury of my career, and how you can hopefully avoid the the same fate.

The Injury

College graduation weekend was an exciting time home for my husband and I. He was home on leave and proposed to me. We spent a lot of time visiting family, and attended my graduation from Lindenwood University. After a long weekend of driving and sitting, I was experiencing some light sciatic pain (pain starting in my low back and radiating down my leg). I tried to ignore it, thinking it was caused by tight muscles. I had a bulged disc less than a year ago that had given me sciatic pain, but this was not as intense. On Monday I was continuing my training at the the gym and did a lower body lift, all seemed well. But later that day sitting at home, the pain became intense and it was clear to me I had injured a disc again.

The Diagnosis

Within a couple days I went to my doctor, and after hearing my symptoms, they agreed that I had a bulging disc again. A vertebral disc lies in between two vertebrae in the spine, and holds the vertebrae together. This allows for slight mobility and absorbs shock. A disc is made up of a soft but sturdy outer portion that contains a gel-like inner core. A bulging disc means the disc is protruding from its normal position. Sometimes, this can happen without any symptoms. Conversely, in my case, the disc bulging into nearby nerves caused symptoms such as pain, weakness, tingling and numbness in one or both legs.

Managing the injury was very hard on me emotionally. It was already my second disc injury within one year, and I was aware degenerative disc disease ran in my family. Would I be able to continue wrestling? Would I be plagued with disc injury after disc injury? I had just graduated college and became engaged. I was at a point in my life where I was content with my wrestling career and could possibly retire. Thoughts about moving on with my life, starting a career, or starting a family often danced in my head. But I still felt I had to leave wrestling on my own terms, not because an injury knocked me down. After long mental battles within myself, I decided to continue on with the intent to return to the mat and competition full force.

My doctor immediately referred me to physical therapy. We began with light stretching and soft tissue work to allow the disc to heal. We set off with the goal of being ready for my summer tour, which was only a few months away.

Rushing Recovery

My symptoms had become far less intense after about a month of physical therapy, and I thought I was healed. Physical therapy was going well back home, so I pushed myself to travel to National Team camps that summer. Unfortunately as soon as I hopped on the plane, I knew that was far from the truth. After a couple hours of sitting on the plane, the sciatic pain returned full force. I arrived at camp knowing I couldn’t wrestle. Instead of wrestling, I focused my time on physical therapy while at the Olympic Training Center.

Life as a National Team member requires travel continuous travel back and forth for camps and training. Between the mandatory travel and visiting my fiance on the east coast, I did not have a consistent physical therapy schedule. The traveling and sitting was putting further strain on my disc and new symptoms were arising: I had tingling and numbness in my right foot and weakness in my right leg. My doctor and I decided to do imaging on my spine. While we waited to hear the results, physical therapy now had a new goal of getting me healed, however slow that needed to be. This allowed the staff to identify any weakness, imbalance, or mobility issues head to toe. They found poor ankle mobility, weak glutes and core, tight hip flexors, and poor T-spine mobility. These imbalances were all possibly contributing to the stress on my low back. While simultaneously giving my low-back the chance to heal, we started to tackle the other issues with stretching, mobility exercises, and light strengthening exercises. Despite fully dedicating myself to recovery, I was still showing symptoms of a disc injury. Eventually, the imaging results came back and I made an appointment with the disc specialist.

Deciding on Surgery

The imaging showed damage worse than I had expected: a herniated disc. And it was a big one. A herniated disc is when the outer portion of the disc is broken and the core is starting to leak out. The specialist said surgery may be needed at this point, since it was not healing like we had hoped. Surgery (called a lumbar discectomy) would entail a surgeon removing the part of the core escaping the disc to help relieve pressure from my nerves, and allow space for the outer portion to heal. These outpatient surgeries have been fairly successful, even for athletes, so I decided to fix my body. While I waited for my surgery date to arrive, I still continued my therapy. Therapy during this time was still tackling my imbalances and weaknesses, and managing pain with stretching and traction (light pulling on my spine to relieve pressure on the disc).

Road to Recovery

It had been 5 months of bad attempts at therapy by the time I finally had the surgery.  The operation was successful, and I was back home the same night sleeping on the couch (I couldn’t go upstairs to my bedroom quite yet). The inflammation in the surgical site caused quite a bit of pain, numbness and weakness in my right leg for a couple days post-op. As the inflammation went down, I noticed I had no pain and the tingling and numbness was going away.

I was much more dedicated to recovery and therapy post-op. Recovery meant allowing the disc to heal, which takes approximately 6-8 weeks. From there, I needed to slowly build back to full training. The first two-weeks were nearly-zero activity, just short afternoon walks. The next 2 months entailed activity as long as it didn’t put pressure on the disc. This meant avoiding carrying too much weight, bending, twisting, or impact. I also continued my therapy to help with ankle and T-spine mobility, hip flexor tightness, weak glutes and core. After being off the mat for more than 7 months, I was able to start wrestling again.

Protecting Against Future Injury

Since my return to the mat, I have seen my greatest wrestling successes. 6 months post-op, I made my first Senior world team and later earned a few medals at international open competitions. I have not had any additional disc injuries, but occasionally feel tingling in my foot. I have taken great care to protect myself from another disc injury and hope you can include some of these precautions in your training to prevent injury.

There are small adjustments in your daily life you can make to help keep your spine happy and healthy. For instance, your posture is important. Sitting slouched or sitting for long periods of time is not healthy for your back or hips. I try to focus on sitting with a neutral lower back and taking time to get up and move after sitting for awhile. I have even bought myself a kneeling chair to help my posture. I am sitting in it now as I type this blog. Furthermore, if I have the option to stand rather than sit, I stand.

Another example is lifting in daily life. Even to lift the smallest item on the floor, I try to pick it up using my knees and keeping a flat back. If I have to carry things, such as a heavy backpack, I try to carry it on the middle of my back using both straps as. Carrying a backpack with one strap on one side of my body means stress is being put on my discs unevenly. I also try to minimize my time carrying a backpack. If I’m standing in one spot for a few minutes, I take the bag off my back and let my spine rest.

On the mat in order to protect my back, I limit my time in my stance without a partner. Being in a stance without a partner puts a lot of strain on my back, so I keep my stance in motion time short. To make up for the time I miss during stance in motion, I do other foot speed and reaction drills outside of my stance. Wrestling with another individual is less strain since some of my weight is supported by them. As a result, normal drilling and sparring usually doesn’t give my back issues.

Off the mat, I have placed certain limits on my strength and conditioning to help protect my back. I still lift lower body including squats and deadlifts, but I have taken a lot of time and effort to ensure I have good form and lift safely. Using heavy weights on a lift is not worth jeopardizing my health, so I have learned to check my ego at the door. I often video myself or ask a coach to check my form. if I see or feel bad form, I lower the weight and address the issues. To further protect my spine in the weight room, I keep bending and twisting core movements to a minimum. No crunches or Russian twists for this gal anymore. Instead, I try to stick to isometric core exercises, such as planks or single-arm dumbbell holds.

For conditioning, I have nearly eliminated running. I think some wrestlers would jump for joy at the thought of not having to run anymore, but I actually enjoyed long-distance running. I even trained for a half-marathon during college. Unfortunately, the impact of running was the biggest trigger for pain during my first disc injury. I also avoid row machines because the repetitive forward bending strains my back. So instead, I stick with the elliptical and bike. I use airdyne or spin bikes for interval training and the elliptical for long, steady-state conditioning workouts.

Mental Battles

All athletes experience injuries and the mental battles which accompany them. So many athletes feel alone during these experiences because many of us don’t make the injuries and the heartaches public. I was afraid to share my experience because it made me feel weak and vulnerable. Now that I am on the other side of this injury, I want to share this experience so other athletes don’t think they are alone.

This injury was no easy feat, both physically and mentally. For months, I endured pain from the daily tasks, like sitting for dinner or trying to carry my backpack. But the hardest part of this injury was the mental warfare within myself. This injury forced me to seriously question my dedication and passion for wrestling. When you can only manage 10 minutes of rehab a day, it gives you plenty of downtime to reflect.

Once I sorted it out in my head that I was willing to make a return, waiting for my body to be ready for that return was another mental challenge. All athletes hear the gong of upcoming competition and the gong was teasing me. I was spending all day lying in bed trying to heal and I could see on social media everyone else still wrestling. Team USA went to battle at the Olympics and I was only able to do a measly amount of physical therapy every day. I felt like I wasn’t doing my part. I had to remind myself that my daily training was small but important, and everyone else had their own. Without a healthy back, I was never going to be able to do my part. Learning to go my pace and take care of my needs was a daily battle, and one I still face today. After this injury, I now feel equipped with the discipline to focus on my training and my needs rather than looking at what everyone else is doing.

After 7 months off the mat, I went through so much pain, physically and emotionally. My wrestling career had to take a pause while my spine healed, but upon my return, I was a mentally stronger athlete and person.  Like myself, many athletes experience disc bulges and herniations, but there are measures that can be taken to prevent these injuries. Posture, weightlifting form, core and glute strength, and overall mobility are all areas athletes can work to improve on their own or with the help of their coaches. Taking time to address these areas can not only protect you from injury during your wrestling career, but are good practices to use throughout your life to safeguard your back as you age.


 photo by Mindy Pastrovich 

photo by Mindy Pastrovich 

Victoria Francis-Weiss is a 2x national team member. She was a 2017 World Team Member at 75kg, and was runner up at the 2016 Olympic Trials. She is Junior World Bronze medalist, has 2 WCWA National titles, and 2 University National titles. She attended Lindenwood University and graduated with her degree in mathematics and computer science. She currently resides in Maryland with her husband and their dog. 

A Wrestler's Experience with Tommy John Surgery

When injuries push your goals up against the wall, how do you keep from giving in to the disappointment? How do you make proper decisions about your health when you’re not sure which path to take? When you go from being the previous year’s University World Champion, to ending your first match at the qualifying national tournament due to an elbow injury, you can feel pretty lousy about yourself as an athlete. However, with the support of high level medical teams, family, and teammates, I got through a tough part of my career and was able to continue wrestling. This is my story about the first major injury of my wrestling career.

The Injury

A typical surgery for pitchers on the baseball mound, Tommy John surgery (TJS) is when a surgical graft from either a tendon taken from your own body or from a cadaver, and is used to repair the ulnar collateral ligament (UCL) in the elbow. TJS is not an extremely common surgery for wrestlers like ACL repairs are, but it does happen. My experience was no less unexpected. I was competing in April at the 2010 University Nationals, and was vying to make my second University World Team. I had won the 2008 University Worlds, and I was excited to have the chance to add a second world title to my resume. It was my first match, and I recognized things were going south quickly when I reacted to a shot in a slightly different and possibly unusual way. With my left arm posted, my opponent insisted on driving me over that arm. I tried to stay sturdy but as soon as I heard 3 popping noises in my elbow, I relaxed and rolled to my back. Intense pain was next, along with intense anger as I was being pulled off the mat. I knew my chances for making the world team were shot.

 
"Whether or not I could still wrestle with a torn ligament in my elbow was up for debate." 

The diagnosis

I got back home and immediately had an MRI taken to see what the damage was. It was concluded that the UCL in my elbow was torn. Armed with this information, the decisions were still not straight forward. Whether or not I could still wrestle with a torn ligament in my elbow was up for debate. Some stated that if the ligament had rolled up by the bicep, I would have to have surgery. But how would we know if that had happened? No one could tell me. Some professionals agreed that if the ligament in the elbow was only slightly torn, it would tack down without surgery, and scar tissue would do the work of repairing the ligament. The reality? You only truly know the damage once a surgeon has opened you up.

In the end, with all the information and misinformation, I had to make the best decision for me. By May, I had moved to the Olympic Training Center and would have Senior World Team Trials in June. Not only would winning this competition qualify me for a world team, but making another Senior National Team (top 3 senior athletes in a weight class) would mean funding for international competition and training over the next year. A lot was on the line. At the Olympic Training Center, I had access to the best rehab and physical therapists the US could offer so I decided to try my hand at rehab. I had six weeks before I needed to be ready for the world team trials. Armed with a good attitude and an elaborate taping job at each practice, I put my head down and got to work.

Deciding on surgery

During the training camp leading up to trials, I ended up getting a bad ankle sprain. Now, I was not only rehab-ing my elbow, but also my ankle. I lived in ice baths and I wrestled in tape. I did what I needed to do to prepare for the most important US competition held each year.

My first match at world team trials was pretty wild and I lost in desperate fashion. It showed that even though I had done a great job training and working on the mental side of wrestling despite the injuries, the instability of my elbow made it difficult to wrestle a good match. Feeling completely defeated in the medical tent, my sister told me it was best to pull out of the tournament, call the Olympic Training Center, and schedule surgery. Tears were heavily involved, but I had a huge amount of relief that someone else was making the tough decision for me. The thought of surgery was scary, and I had convinced myself for weeks that my body was capable of healing itself and being strong through rehab.At this point in my training  I had to completely shift gears. I was a new resident at the Olympic Training Center, and now I wouldn’t be on the mat with the coaches, but in the rehab room. I had to get ready for my first surgery and 6 months of rehab.

The rehab

Healing from surgery was no joke. I had to eat right, sleep right, and train right. It was no different from every other day in the wrestling room. The rehab and surgery process taught me how to be diligent, and never leave a stone unturned. I followed my physical therapists instructions to a T. I had a surgical cadaver to repair the UCL and started my healing process. As I began returning to the mat (around 4 months), I learned how to get creative so I could rehab sport specific. I would have fellow teammates snap my head to the mat so I could practice a straight arm post for stability. I did all the baby steps required to do rope climbs again. My sister would pinch at the scar tissue in my elbow so I wouldn’t have sensitivity when my opponents grabbed a 2-on-1. I learned again how to be comfortable in the most uncomfortable of situations. By 6 months I was ready for competition. It still was another 6 months of adjusting the rehab, recovering properly from being so sore, and just learning how to feel and perform my best. 

This experience helped me realize that I was capable of doing what was necessary to get back on the mat. Deciding on surgery was a big deal, but it didn’t mean “giving up” like I feared. In the end, the lesson I learned is when you make the best decision for your situation, following it up with a positive attitude and hard work makes all the difference in your future goals.    

Kelsey Campbell: The Injuries Have Made Me Stronger Part 2

 
"It was more of a challenge than I can ever describe, because we initially couldn’t figure out what was going on."
 

Olympic Sized Injury 

In 2012, shortly after qualifying for my first Olympic team, I began to feel a pop in my collar bone area while wrestling. Training at that point was specific and tailored to the olympic team. I was constantly aware of this injury, but didn't have the luxury of taking time to address the problem. It eventually went from discomfort to sharp pain. I would drill with someone much lighter than me, and just grabbing my normal standing single, I would literally see red. It wasn’t really a time to panic and true to my nature, I really didn’t discuss it outside of Terry Steiner, Kim Martori of Sunkist, and my physical trainers at the Training Center.

It was more of a challenge than I can ever describe, because we initially couldn’t figure out what was going on. The physical pain, the element of not knowing, and the timing made for a tough circumstance. A sternal clavicular tear has become more common and readily identified, but in 2012 you couldn’t find a single piece of literature on it. Trust me, I looked. At the time, there were maybe 3 surgeons in the entire USA, who I relentlessly pursued, that performed any type of reconstructive surgery for it. After a series of injections, I competed with it. After the games, against the advice of most, I decided to have the surgery.

Through a series of events, I somehow crossed paths with an incredible surgeon in New York who not only agreed to perform the reconstructive surgery, but was confident I’d get back to almost 100%. It was a career altering moment. I truly believe without Dr Scott Rodeo, I would have been done with wrestling in 2012. Certainly never able to really compete at the highest level. Recently I had surgery on my wrist. It was another unorthodox injury with an even more unorthodox come back. Injuries have a way of making you quit or making you better. They’ve made me better.

The mentality 

Because of my background, but I’m stingy about everything, including who I surround myself with. When I injured my collar bone, there were MANY bad days, I’m sad to say. I’d entrusted myself to people like Coach Steiner, Kim Martori of Sunkist Kids Wrestling Club, and my sports psychologist at the time, and I credit them so much for lifting me up. Terry Steiner especially. I can’t even say it enough- there were many lows. But you just make a decision about what your goal are and you plan accordingly. I clung heavily to my faith, too. I read books about people who’d faced similar experiences. I’d watched my roommate at the time, Adeline Grey, win MULTIPLE world medals and I don’t think she stepped on the mat with two good knees for years. That inspired me. Some days I had to look inward, some days I looked outward. But I’d look at those that really had been there, I humbled myself in my situation- a rough Olympics and a rough year of rehab- and I just tried to grow through it.

Plus, as I mentioned, There is a stubbornness and a stinginess within me that I don’t think I was ever taught. I just wasn’t done with the sport and I hadn't accomplished what I had set out to, so I continued. If the injury had ended my career, and surgery had not been an option, I could’ve been surrendered and moved on. But that wasn’t the case. I try to make the most of my situations. Belief has been really important in all of this. Faith and belief.

 
"Get healthy, really get healthy- do it right with patience and with self-motivation- and then get back to work."
 

The lessons

As a younger athlete, injuries have taught me patience because young athletes are initially impatient. It’s just the nature of things. As I’ve grown as an athlete, injuries have given me wisdom. Coach Izzy Izboinikov and I have had a lot of conversations about this as I have continued. He’s taught me that as I get better, and as I continue, I have to become more committed. And the same is true with injuries. You have to show up earlier, you have to warm up longer. You have to do the exercises that your trainer tells you to do. The band work, the annoying and tedious reps that seem pointless. I tore my sc joint just being a gritty athlete. I had done everything right and the wear and tear still caught me- and in return- changed my perspective completely.

I’ve seen athletes do it a lot of different ways. A lot of older and even maybe more accomplished athletes than myself back off of training. They feel they need to take it easier on them selves. That’s the way for some people. That’s not me. That’s not the way I’m wired. For years I have been a training partner for Clarissa Chun, and I saw her never let up. Even through surgeries, wins, and sometimes losses. Her wrestling always evolved. I was there when she hurt her shoulder a couple years before medaling in London. I saw many athletes retire because they couldn’t come back from a shoulder injury. But Clarissa was a different breed and I tried to imitate that aspect of her game. Get healthy, really get healthy- do it right with patience and with self-motivation- and then get back to work.

I still train the way I know I need to train. I still go as hard as I feel like I need to go. If I think I need an extra work out, I do an extra work out. If I decide to back off, my coaches know me well enough to know it’s needed. You have to know yourself. You have to be true to yourself. But the main thing is wisdom. Like I said, showing up earlier, warming up longer, stretching, cooling down. It’s not rocket science. But you have to put the knowledge into practice. And for me, if I don’t put it into practice that’s it. I lose a week of training because I didn’t want to give an extra 30 minutes to warm up. It’s my new reality. And it’s fine, I’m OK with that because I know my goals. And like I said, I just plan accordingly.

My advice for wrestlers

Reaching out to seek input and advice from people you trust is huge. I didn’t have a lot of resources early on but I constantly sought out people I trusted who knew others who could help me. I had extremely humble beginnings and learned a lot about staying healthy through trial and error. Through a combination of focus, work ethic, and surrounding myself with the right people, I eventually was in a position to work with high level experts, even if only a little.

As young athletes mature, you want to keep an open mind (but again, with the element of wisdom) about who you train with. Variety in partners is what allows your wrestling to constantly evolve. However, don’t be afraid to draw the line if you feel like you’re not quite in a place with your physical health to train with just anyone and everyone. Right now I’m fortunate that my coaches guide me a lot with who I should train with. There are people I like to roll with, but sometimes they aren’t the best for me if I’m recovering. Get the most out of that particular workout by sparring with the best partner for that day. With the increase in camps and clinics run by elite men and women, young women these days have more direct opportunities (especially with social media), to connect with athletes and coaches with sport specific questions.

I’m grateful and happy that young athletes I’ve coached at camps and clinics have reached out to me through Facebook, Twitter and Instagram with questions about weight management, injuries and training. I’m always more than happy to share my knowledge and experiences.


Connect with Kelsey:

Facebook Fan Page

Instagram: @KelseyCamp

Twitter: @worldchanger55

Olympian Kelsey Campbell: Be Resilient in the Face of Injuries Part 1

By Kelsey Campbell

Kelsey Campbell has been a pillar in the sport of women's wrestling. From famously beginning her wrestling career late in high school, becoming ASU's first female wrestler ever, and making the 2012 Olympic team in historic fashion, Kelsey has had a long and full career. But it hasn't been without setbacks. She has continued to find a way to make it look easy to someone on the outside, but is able to reveal the hard work and resiliency that is the backbone of her career. Kelsey brings us up close and personal with her injuries in sport and how they have made her tougher. 

"Some days I couldn’t walk without a limp, but I’d be taking a 45 minute bus ride to practice"

A Career of Resiliency 

I don’t think I’m unique in saying I’ve definitely faced my share of injuries, especially since making the switch to ‘full-time’ athlete. For almost 8 years I’ve trained anywhere from 2-3 times a day. That’s not including extra work, rehab, or training done off the mat. You have two options as an athlete: you can get to point where you are hurt and need to adjust things, or you are truly injured. At that point more drastic measures are taken like rehab sessions, major training modifications, and in some cases surgery. This is normal for athletes, and I haven’t necessarily had more than the average high level wrestler. However, I’ve certainly had some unique ones. I landed wrong while demonstrating a throw my second year in the sport and have struggled with back ‘problems’ my entire career.

For my first 5-6 Years, before I ever made a national team or had real resources, I would have major flare-ups with my lower back. Excruciating. Some days I couldn’t walk without a limp, but I’d be taking a 45 minute bus ride to practice. Not knowing any better, I just chalked it up as nothing more than normal stiffness, would pop a few Tylenol and push through it. It was much more than that, but I wouldn't find out until later. But being a young athlete (I actually started at 17 so I was basically an adult) and ignorant about sport-related injuries, I rarely sat out because of it. In high school I was a four sport athlete. The major injuries I faced were stress fractures, as I was a regular runner. This primed me for my later athletic years by planting a seed of wisdom to be smart, know what I could and couldn't handle, and the balance of trusting my gut and the professionals around me. However, it really wasn’t until I was almost 24 that I was treated for the back problems I had accepted for years as part of the ‘daily.’

Following my move to the Olympic Training Center in 2009, the volume of training increased significantly, but so did my recovery, so my bumps and bruises weren’t anything extraordinary. I started having neck pain that’s now graduated into something degenerative but also manageable, I would eventually tear both LCL’s, mildly sprain my mcl, a couple jarring bone spurs in my hands, injure both shoulders, and on a few occasions I had to give extra attention to my lower back, but it was all fairly structured protocol as far as rehab.

Comeback kid

I feel like my entire career is saturated with comeback stories. Every major team- world and olympic- that I made was as an underdog. Prior to both Olympic Trial wins I had a couple of injuries that forced me out of training for a significant amount of time. Before making the 2012 Team, I lost in the first round at the World Championships at a non-Olympic weight. My back had a severe flare up that took me out of training for nearly three months in 2016. My story isn’t over and I feel like the best chapter is yet to come.

A new game plan

As my career has continued, I've increased my commitment. When I was a young athlete, I had less knowledge but I was still extremely motivated. I didn’t have access to the best physicians in the country, and I’ll say this next part with caution: I found a way to understand things. I wouldn’t typically recommend random internet searches to find out ‘why does my knee hurt?' I represent a lot of athletes that don’t have a club, school or parent to vouch for them. Yet. Because of this, you use the resources you have. You find ways to treat what’s hurting and you ask a lot of questions. I no longer fall into the inexperienced category, but I still remain coachable in order to work closely with my strength coach and physical therapists. I still ask a million questions. I spend more time preparing myself physically and mentally. Everything I do with my nutrition, strength training and on the mat is with purpose. I’ve worked with a few of the same medical professionals for a while now, coupled with an amazing strength coach- Joe Micela- I feel like even if I’m not 100%, I can still evolve and improve every day.


Stay tuned for part 2 next week!

Connect with Kelsey:

Facebook Fan Page

Instagram: @KelseyCamp

Twitter: @worldchanger55

Read THIS to Prevent Knee Injuries

 Photo: tony rotundo

Photo: tony rotundo

Join LuchaFIT on Instagram each Wednesday as we give you tips for incorporating "prehab" into your routine! What is prehab you ask? It's short for prehabilitation, and is the pre-cursor to rehab. It is a way to take proactive measures which help prevent injuries from occurring. If you are especially vulnerable due to past injuries, it's important to have a proper strengthening program from a strength coach or from a physical therapist. 

Common knee ailments

As wrestlers, we get into extreme positions. If you have knee instability, you are putting yourself at risk for tweaks, sprains, or the worst: ACL tears. The first gif shows a position I often see female wrestlers in. The knees rock in, out, or a combination of the two. This indicates that the muscles of the leg and surrounding tendons (connects muscle to bone) and ligaments (connects bone to bone) which support the knee joint are weak and compromised. If this improper knee position continues while doing jumps, weight lifting, stance drills and wrestling, you can often expect injuries. 

Knees move inward

If you are experiencing this type of compromise due to weak supporting muscles, it's time to focus on proper squatting position. Perform a squat slowly to keep proper form and to focus on each component. You should feel like you are sitting back in a chair. If your toes can rise ever so slightly off the floor, you know your weight is shifted towards the back and you're doing it right! Sitting back also ensures that your knees aren't at risk of going past your toes. Drive your knees out and imagine you have a tight band around your knees. You must not let that imaginary band push your knees towards each other. Pay attention to form when your rise out of the squat, as often one knee tends to dip inwards to compensate for the weak muscles.  

If you are having trouble knowing when your knees are in the properly aligned position, watch yourself in a mirror to help correct your positioning.

Correction exercise

Adding in single leg short squats on an uneven surface (like a pillow) creates balance stability and strength. Once again, the focus is on sitting back in a chair, and not allowing your knee to go over your toes or rock inward. Gently touch your opposite heel down to challenge your stability. It's better to do correct movement than to push for a lower squat. Form over function! You're not doing yourself a favor by doing a lower single leg squat but compromising your form and knee stability. 

Try 3 sets of 25 each leg and work on sitting back into that invisible chair! You must create muscle memory for all your supporting muscles so they will react and protect that knee when you're in action on the competition mat! If you need to modify this exercise, get rid of the pillow and use a stable surface to lower into proper single leg squat form.