Heel hook knee pain Oct 5, 2021 · The heel hook can severely damage the knee of the person you use it on if you’re not careful. Despite the pain being on and off, it was severe enough that I actively avoided boulders with right heel hooks. Since your hips can’t rotate, all of the torque is placed through the knee. Our picks come from top brands like Hoka, Asics, Brooks, and more. Almost half (48. I heard a click, sudden pain then it was fine. An eccentric mechanism of injury. Anatomically, the knee is supported by a large number of ligaments which can get torn once the heel hook is applied: -You've got your medial collateral ligament and lateral collateral ligament on the sides of the knee which pretty much keeps the end of the femur (thigh bone) in contact with the end of the tibia (shin bone). Do these three simple exercises every week to prep for heel hooking and prevent injury to your legs. Maybe 20 heel hooks in a 2 hr session. com/collections/all/fighter_LACHLAN-GILES-For Oct 31, 2020 · This is because they can cause long-lasting damage and literally cripple the opponent if done with enough force. Heel Hook pain Vs Knee pain -Click Here To Check Out Lachlan Giles' Instructional Videos - https://bjjfanatics. Therefore the inverted heel hook is stronger and more dangerous. While the knee joint is certainly an important factor in knee pain, it is not the only one. It’s also not a gradual increase in pain like other submissions, it’s nothing, then extreme pain as the knee ligaments tear. heel hook, drop knee, etc. The PLC complex is an intricate structure composed of the arcuate ligament, LCL, popliteus tendon complex, popliteofibular ligament, lateral gastrocnemius tendon, and the posterolateral joint capsule. When you execute a heel hook, you apply pressure to the hamstring and knee. Apr 10, 2016. To assess hip stability, Smith points to one-legged squats. 2 Its whole function is to provide secondary stability to the knee joint by restraining excessive movements in Aug 5, 2020 · Both the inside heel hook (inside sankaku) and outside heel hook (outside sankaku) are both very solid submissions when entered properly. ). a INVERTED heel hook (Leg passed to oppisite side and torsion applied so the heel is coming to the medial side) will cause a force to be applied against the Lateral Collateral Ligament (LCL) the MCL in the Inverted Mar 28, 2018 · In the video attached I put on a pretty nasty inside heel hook at the ADCC trials, in which my opponent elected to try to roll out of it at the time I think he should have tapped. Unlike the outside heel hook, which rotates the foot inward, the inside variation involves trapping the opponent's foot across your body, securing their heel If you can't get a grip, you can finish with a knee bar. One more key structure that is often neglected is the posterolateral corner (PLC). Nov 29, 2023 · Surprisingly, injuries to the knee while performing a heel hook are also described in martial arts. Neck Pain – If I could change one thing May 16, 2024 · The Anatomy of the Hip Flexors and How They Impact Knee Pain. A similar heel hook can be performed by holding the opponent's foot in the opposite armpit, and twisting it laterally; a move which is referred to as an inverted, reverse or inside heel hook. When I woke up the next day I knew that the knee was injured. A heel hook is only one of the many leg locks in BJJ. When the Nov 17, 2021 · With the normal heel hook, a lot of force is taken by the ankle, which threatens the ankle but alleviates pressure from the knee. At lunch the knee started aching a little more. It is called a “heel hook” because the attacker uses their own heel to apply pressure to the heel of the defender’s foot, which in turn puts stress on the knee joint. Etc. Doing a boulder problem involving compression and heel hooks (the amazing Super Martikainen , 7c+, in Åland), I felt sharp pain in the back of the right knee while heel hooking with this leg. This progression of pain went on throughout the day. In fact, the Here is what I know, I have had my Ankle Dislocated, A Crack in my Fibula and some Meniscus tearing from bad heelhook encounters. However, whether heel hooks hurt in BJJ depends on several factors… Controlled Application – In a controlled training environment with skilled partners, heel hooks can be applied safely and gradually to allow the In jiu-jitsu, ACL knee injuries can also occur from tapping too late to a heel hook, trying to twist out of a deep knee bar, a hip toss, or uchi mata attempt. Rehabbing an injured knee with a PT is one thing (still waiting for my appointment), but how do we prevent knee injuries in the first place when doing heel hooks? Warm up. If they have solid control of your knee then the pressure/stretch can generally be felt in the foot first (particularly on an outside heel hook), if the control at the knee is lacking the pressure that's meant for the ankle will bleed into the knee and kaboom, serious problems- it's pressure in the knee where there's no escalating pain before Nov 16, 2023 · The infamous heel hook. The application basically depends on the leg entanglement used to secure the leg. It is quite similar to an ankle lock. The 50/50 Heel Hook is a variation of the heel hook submission commonly used in Brazilian Jiu-Jitsu and mixed martial arts. similar way as the arms, to hook with the toe or heel, pull and jam (Figure 1). For the past few years, I've been experiencing sharp pain at the lower right side of my right knee during heel hooking. 6%) of all of the injuries happened during indoor bouldering, followed by outdoor rope climbing (26%), outdoor bouldering (22. Heel hook injuries occur when the force applied during a heel hook exceeds the ankle’s natural range of motion, leading to damage to the ligaments, tendons, and bones that make up the ankle joint. Practice engaging your hamstrings and progressively taking load through your heel hook to drive your hips up and until you can comfortably take your other foot off the wall. But what is the heel hook, and why does it matter? The heel hook is a leg lock that attacks the knee joint by immobilizing the knee and hip and applying rotational force to the heel. He didn’t apply much pressure and released quick, but there was a small pop. This will still take a few weeks, but hopefully won't need any surgery (usually docs Jan 21, 2019 · Because the hamstring crosses both the hip joint and knee joint, the common mechanism behind this injury is usually a combination of pelvic flexion and knee extension, such as jumping, kicking a ball, falling with your leg extended. Climbs V5-6. The back of my knee often hurts the next day. but then i came to reddit and everyone was talking about it being a reverse heel hook and tearing mcls and yada yada yada. Klaus Isele, physiotherapist and osteopath, explains to us in today's guest post what the so-called "Hooker's knee" is, what you can do in the case of knee pain and how it differs from other knee pain. To begin, start by finding your mechanism of injury (i. Then over the course of the day the pain came back, it’s the day after now and I’m now limping and it’s sore af. Etiology: Instant pain during the heel hook movement, especially in bouldering. Materials and Methods: Among 50 climbing athletes with unspecific knee pain, we identified 9 patients with injuries of the lower extremities after performing a heel hook. A knee injury from a heel hook can put someone on the shelf for 6 months or more. Both outside and inside heel hooks are generally applied using an underhooking arm and an overhooking arm near the hip, with one of them around the other leg’s thigh. Buy LP SUPPORT 733 Knee Support with Stays - Open Heel Design, Hook and Loop Closure, For Knee Pain Recovery, Meniscus Tear,Joint Pain Relief, ACL, MCL, PCL - XL on Amazon. The heel hook is a nasty submission that locks your upper leg in place while twisting your lower leg. Mar 9, 2024 · Heel hooks put a lot of stress on the hamstring muscles and structures of the knee including the LCL and PCL. Legal at all This is a dangerous move since it actually twists your opponents knee instead of just causing pain as in the Achilles Ankle Lock. Since these body parts aren’t commonly used during climbing, they’re at a higher at risk for getting hurt. Many practitioners considered the heel hook to be a dangerous leg lock, with a high rate of injury, [ 13 ] especially to ligaments in the knee. In particular, intense knee hooks when bouldering lead to heavy loads on the knee. The first day, my walking was very disturbed (aka limping), but after that, I could live almost normally. Just wondering, Im confident its just a tweak, but have you had experience getting subbed from that position or in a heel hook and having some knee pain? And also, is it possible to tweak your knee without popping it etc in Feb 6, 2024 · Heel Hook pain Vs Knee pain -Click Here To Check Out Lachlan Giles' Instructional Videos - https://bjjfanatics. A painless loud snapping noise around the knee can occur during the heel hook. 1%), and Apr 1, 2018 · Materials and Methods Among 50 climbing athletes with unspecific knee pain, we identified 9 patients with injuries of the lower extremities after performing a heel hook. Historically, the heel hook traces its origins back to Ancient Greece, but it rose to prominence in Brazilian Jiu-Jitsu largely through influential pioneers such as Ivan May 15, 2025 · The most common cause of heel pain is plantar fasciitis, but Achilles tendonitis, Sever disease, and bursitis are also frequent reasons for heel discomfort. Aug 20, 2022 · The inside Heel Hook produces so much rotational force on the knee that it may lead to sprains or even ruptures. Don't forget to warm up at the crag if you think you may be about to do a strenuous heel hook. Heel hooking injuries tend to be a little different. When it comes to knee pain, most people tend to focus on the knee joint itself. When practicing the heel hook, always remember to put it on slow, so you don’t injure your training partner. Your provider Jan 27, 2025 · Shop the best shoes for knee pain, according to experts, to make your walks and runs comfier. Apr 1, 2025 · The Inside Heel Hook is a powerful leg lock submission in Brazilian Jiu-Jitsu, targeting the ankle and knee joints by applying lateral (outward) rotational force to the opponent's foot. I just don’t get the idea that people don’t know to tap to a heel hook because there’s no pain, unless they’re complete beginners and don’t understand that intense pressure in the knee is bad, in which case sure they probably shouldn’t do heel hooks The heel hook is a powerful leg-based submission used in Jiu-Jitsu, martial arts, and Sambo, that forces an opponent to tap out. Or when I'm projecting a problem repeatedly. The velocity there leads to more ACL injuries however. [2] There is an outside heel hook that is hooked outward, an inverted (inside) heel hook that is hooked inside the leg, a heel hook that is hooked in an 11-shape (50:50 guard state), and a heel hook that is hooked from the opponent's hip. These activities can result in traumatic or overuse-related injuries to one or more of the following tissues: Biceps Femoris. The following information is in part from a study looking at 71 climbers who sustained knee injuries investigated the mechanism of injury (MOI) along with the body structure damage= which can serve as a guide in the case of a knee injury. With the correct leg entanglement control, the heel hook can also be very difficult to escape from. There’s also a knee bar just a short transition away from the outside Ashi. Infections and other minor or severe injuries and disorders can cause throbbing, stabbing, burning, or aching pain in the heel. The document has moved here. These injuries can range from mild sprains to severe fractures, dislocations, and tears, often requiring surgery and extensive rehabilitation to May 3, 2017 · He adds that a drop knee injury could result from a lack of hip mobility or stability, causing the climber to compensate by twisting the knee too much. Anything that resembles resisting a force at the heel causes knee pain. Nov 3, 2020 · The 2 knee injuries were similar to those of martial arts injuries from a similar but different heel hook. Mar 30, 2022 · The heel hook is a common and very necessary move in climbing, especially on overhanging rock. Onset: Acute onset of pain, usually on the dorsal thigh Apr 22, 2021 · Inside of heel, outside of heel, knee rotated out or straight, slow and controlled or fast and explosive. com FREE SHIPPING on qualified orders Jun 1, 2016 · Surprisingly, injuries to the knee while performing a heel hook are also described in martial arts. There are now a variety of positions where a heel hook submission can be found such as the saddle, 50/50, single leg X in to a knee reap and some various counters to straight ankle locks. The MCL (the ligament located towards the inner side of the knee) may also be damaged in that way. Recent Posts. For context, I'm 5'7" about 135lbs. In addition, during this motion the knee is often rotated outwardly, applying a high force onto the back and Sep 29, 2020 · Four types of traumatic MOIs were identified and are shown in the photo below: the high step position (A), the drop knee position (B), the heel hook position (C), and a fall to the ground (D). Apr 4, 2022 · Lateral knee pain from climbing-related activities is common due to the high stresses we impose on our legs while heel hooking, high stepping, hiking, and of course falling. More often than not, pain in the knee comes after it is too late. Feb 25, 2020 · Knee pain is common among climbers. Heel hook vs leg lock. It I got heel hooked yesterday, my friend put it on hard but I didn’t tap soon enough. I felt the knee go and he was in severe pain for some time after the incident. The hip flexors, a group of muscles located at the front of the hip, can also play a significant role in knee pain. e. It is known that highly flexible fighters (Imanari, current world champ Musemeci) can resist this pressure and are very difficult to secure this submission on. On the lighter side, hopefully it's just a meniscus tear on the posterior lateral side of the meniscus - you can get a LOUD POP form this as the knee joint jumps/tears on the meniscus at the edge of the knee while it's under load (bent and toes flexed as well). Apr 10, 2016 · heel hook rock over Knee Pain Physio. Again, the heel hook is the preferred submission, along with the ankle lock. The heel hook is a rotational leg-lock submission that involves twisting the opponent's foot via the heel, applying torque through the ankle and directly into the knee joint. This applies to heel hooks too; if the hip is too tight or weak to support the heel hook, the extra strain is picked up by the knee. Was it too dangerous and wh May 26, 2022 · A sufficient warm-up before climbing/bouldering and regular stretching exercises are recommended to avoid heel hook injuries. Heel hook: Start with good holds for your hands, one good hold for your ‘hooking’ heel and one good foot for your other non-heel-hooking leg. Bending of the knee where MCL or LCL may get hurt is when someone falls on your extended or less-extended leg. Dec 1, 2023 · The heel hook is an essential climbing technique, but it also presents a risk for injury. We are open for face to face appointments. After very hard heel hook on a boulder. To perform a heel hook, the back of the foot, the heel, is used to apply pressure onto the hold, while pulling on the foot by flexing the hamstrings (Figure 2). Moved Permanently. It’s a long and May 2, 2023 · This allows for increased control over the hip, although sacrificing a little of the knee control. Toe holds are available from the top position, just like with the Ashi Garami. No other jiu-jitsu technique has been so controversial and had such a profound effect in such a short time as the heel hook. I got to my house, showered and went out to lunch with my family. I think it really has to be stressed that you are not supposed to feel any sort of pain from a heel hook. By the evening my knee was aching pretty badly. In addition, the knee is rotated outwardly, applying a high load onto the knee. The heel hook is a grappling technique that is primarily used in Brazilian Jiu-Jitsu, Submission Wrestling, and Mixed Martial Arts (MMA) to attack the knee joint. 2. Like taking off my shoes. com/collections/all/fighter_LACHLAN-GILES-For I don’t agree with this have you ever been in a real heel hook the pressure that my knee takes let’s me know when to tap I don’t have to tap and people don’t but believe me that dosnt mean it dosnt hurt also most heel hook that I see end in an ankle injury before the knee is ever in danger but I get it leg locks are the boogie man. Many climbers have experienced the feeling of a terrible pop followed by a sharp pain in the back of the thigh when performing extra powerful or awkward heel hooks. May 22, 2023 · When applied correctly, heel hooks can cause significant pain and potential injury to the opponent’s ankle and knee joints. Jul 15, 2020 · What happens when you get a heel hook injury? Simply put, your knee will buckle. No swelling though. Particularly the inside heel hook. Obviously, it’ll buckle a lot more form a tight and perfectly executed inside heel hook, than an outside one. 14, 15, 16 In these sports, the factor of velocity adds to the injury impact, which makes it more likely to tear an anterior cruciate than in the more static aspect of the heel hook pull in climbing. How to Defend The Heel Hook? Mar 28, 2019 · As I was driving home my knee started feeling a little sore. BJJ Heel Hooks The Heel Hook is responsible for more serious long term injuries than any other Jiu Jitsu submission. Been climbing for 4 yrs. While it seems advantageous, it also creates a high-risk situation for injury if not performed correctly or resisted by the opponent. But it's also the source of much woe, from hamstring tears to knee injuries. Damage can occur quickly, often before the recipient feels significant pain, leading to severe and long-lasting injuries. I'm sharing this video so people can see the consequences of not tapping to heel hooks. I usually do full ROM bodyweight squats and leg curl (about 15 reps) using a band attached to a squat rack. Eventually, the ACL can’t take the stress and it snaps. Sep 28, 2021 · There are 2 main finishes with the heel hook: the outside and the inside heel hook. Other than that, I start with easier climbs. The heel hook involves reaping the knee inwards whilst simultaneously twisting the heel of the opponent, hence the name. Aug 16, 2021 · Heel Hook. Nov 2, 2023 · The heel hook is deemed dangerous due to the torque it applies to the knee ligaments, especially the ACL. 16 year old grappling phenom Pat Shahgholi used a brutal heel hook to defeat his opponent at the recent Eddie Bravo Invitational. Bursitis Nov 30, 2020 · Twisting of the knee usually happens due to Heel Hook submission, or sudden rotating movement while your lower leg is blocked by your training partner. With the rising number of knee injuries in climbing and bouldering, we now aimed to analyze this specific injury mechanisms and its underlying pathologies. We rolled a few more rounds, I went out skating for a few hours. Oct 29, 2024 · (B) Drop knee position of the left lower extremity leading to a high mechanical load on the menisci. A certain amount of pressure in the knee is what you tap to, and it is very important to make beginners realize what that feels like so they don't tap too late. Pressure is applied outwards towards the toe and inwards towards the heel to threaten a knee (ACL) injury, the same injury a climber would sustain from a climbing heel hook. Prevention is obtained (in the words of the authors) by thorough stretching and flexibility exercises, and a good warmup routine. The knee will start to swell up almost immediately, and it will become not just painful to touch, but painful all over. The heel is used to apply pressure onto the hold while pulling on the foot by flexing the hamstrings. In the inverted heel hook all pressure is directly applied to the knee. This was my first experience like this, I stopped rolling but didn’t feel pain. Sep 1, 2023 · The 50/50 Heel Hook. (C) Heel hook position during bouldering (right knee). It mainly attacks the knee joint but also has the potential to severely damage the ankle. All of these can be incorporated to match the specifics you require. This is because the inside heel hook requires such a small twist to so much damage to the knee. Heel hooking technique So, I got caught in a heel hook, I was standing up w/ my knee kind of bent over my partners body when he caught my left heel in his right arm. 14-16 In these sports, the factor of velocity adds to the injury impact, which makes it more likely to tear an anterior cruciate than in the more static aspect of the heel hook pull in climbing. This move is applied from the same position as the Achilles' Ankle Lock.
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