Typically a small tear can be managed with lots of biking and strengthening thr hips and popliteus. If you have a tear that catches or doesn't allow full movement (especially extension) it is often handled with surgery ad it is a mechanical block/disruption to the normal movements of the joint. The outcome depends on MRI results and functional limit

wow- sorry to hear about this. The key to this is keep working at mobilizing the ankle joint (plantarflexion and dorsiflexion) as well as the midfoot twisting.

This is take a long time. Be patient.

A good marker for success is the "knee to wall test" but it is weight bearing, so that can also slow things down as it also compresses the joint...but this is going to be your barometer for returning to jits (at least the top player).

Please message me directly if you have questions...this is not the easiest thing to explain in text.

counter-intuitively try doing the sleeper stretch (look under rehab to get you back on the mats). It stretches the post aspect of the shoulder, which allows the arm to move better. Also work on ways to increase thoracic extension and rotation (think deep squat with one arm reaching up).

A great exercise is also the IR reachback (in the same section)...just trust me. I guarantee this will be an issue with you if you have "tight pecs".

Usually the pec is tight for a reason, and just stretching doesnt do much. Try to help resolve underlying reasons (tight thoracic spine, weak lower traps, tight posterior shoulder capsule), and, If anything, you may have to do a stretch with a load on it, such as a pec fly.

Good luck.

Let me know if you have any further questions.

Message me and we can talk more. It's too much to comment on here. Start with gentle biking to keep it moving.

Make sure the meniscus is OK and there is no strain to the superior tib/fib joint

It's very important to make sure you strengthen the forearm rotators (supination and pronation) -start in bent elbow position and then in straight elbow position. (See videos in rehab section) also make sure you have full forearm rotation (both ways) as well as full wrist flexion/extension Mobility (to 90 degrees)

Message me if you have further Qs

The popliteus is a good start. The big question is it a tibial subluxation or a superior-tibfib joint...

Maybe message me directly thru Facebook messenger if you can as there are more functions there we can use. Ie images/video etc.

Have u injured it previously? Did it swell up at all? Does it hurt to walk on/twist/bend/straighten...

Try stretching out your lats and hip Flexor as well as focus on full trunk rotation. Message me if you need more clarification

Joel

It depends WHERE the nerve is trapped...or more importantly WHAT is trapping it. Regardless you should NOT be stretching anything longitudinally along the ulnar nerve. Specifically do NOT stretch your neck to the opposite side (if on R do not stretch L ear to L shoulder).You also want to be careful about getting into a "birdwatcher" position--think an Americana but instead of a shoulder lock, they rotate your palm into pronation and try to bring your fingers/palm to your dame side cheek....you will over stretch the ulnar nerve.

Simple rule- don't stretch in the presence of a nerve that is compressed or trapped.. you will just add more tension to an injury. Figure out where it is trapped and go see a professional to help you. Don't mess around with nerve.

Joel

Thanks for the post. Start with the forearm rotation (palm down) and suoination strengthening (see videos). Then you have to strengthen the forearm/wrist in all directions (usually wrist Extension as well as ulnar deviation most important). Also try finger extension in an ice cream bucket fill of rice....video to come one day.

Try a "standing child's pose". Then turn hips and shoulders to the same side as you look under your armpit. I'll make a video one day soon...but it's a crazy good stretch.