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Hey Josh, the best thing to do is try to mimic the movement patterns as best you can with the kit you have.

Similar to what Joel said, if there is a tear it can be incredibly difficult for that to heal without surgical intervention. There is low blood flow to meniscus, so it can take a long time.Best things to do ...Avoid deep knee flexion (squats), especially when heavily loadedTry to keep the quads and hamstrings as strong as possible; quads via box squats, sled drags and leg extensions and hamstrings via RDLs etc.Try to do some blood flow restriction biking to flush the knee with highly oxygenated blood and retain some muscle size in the quadsDrink bone broth (some evidence of collagen supplementation impacting cartilage repair)There's also great evidence into Peptide BPC157 but it's a little bit of a contentious subject so I won't directly advise it ... but would say it's worth looking into

Good question ... you'll have to check with Sebastian or one of the other coaches. Drop them a message

Please note that if you aren't a premium member you will be removed. The YFBJJ guys and myself are checking lists regularly, and it's only fair as it's for those paying the upgrade price 🙏