How to heelhook proof your knees
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The heelhook is arguably the most devastating joint lock in grappling because of the potential damage it can cause to the knee and ankle. With the recent rise in popularity with this leglock how can you minimize the risk for heelhook-related injuries?
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1️⃣Maximize mobility: Increased joint mobility means there is more time before an injury occurs. This will give more time to attempt an escape.
2️⃣Joint specific end range stability: Active control of extreme ranges will help make those ranges more resilient to injury. This can help mitigate an injury if one occurs.
3️⃣Weight bearing resistance training: Ligament hypertrophy occurs via direct loading. Resistance training is an excellent way to properly load the tissue.
4️⃣Know when to tap: Even if your ligaments are strong and your knee is mobile there is a point everyone has to tap. The intention of this video is to minimize injury and tapping is one of the best ways to accomplish this.
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Reference: Grzelak, P., Podgorski, M., Stefanczyk, L., Krochmalski, M., & Domzalski, M. (2012). Hypertrophied cruciate ligament in high performance weightlifters observed in magnetic resonance imaging. International orthopaedics, 36(8), 1715-1719.