Knee pain after heel hook bjj Discussion is encouraged. tl;dr: I compensated hip flexibility with lower leg rotation for years. Heel hook injuries can have severe consequences for BJJ athletes, both in the short and long term. The sport demands a high level of gripping, pulling and lots of joint lock applications. Sep 4, 2020 · Once the resistance is broken you will end up with a very nasty knee injury, possibly taking up to 9 months to fully heal. 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. People are only ever fearful of what they don’t understand. A heel hook takes next to no effort to finish with possibly devastating results. Mar 28, 2019 · I’m a little nervous about re-injuring this knee of course, but I’m very interested in developing a better awareness of when I’m in danger of being heel hooked. Beginners are welcome. Mar 16, 2016 · The heel hook is applied by controlling the knee/hip joint(s) as well as the heel bone, after which force is applied transversely, twisting the heel either medially or laterally. As with biceps slicers, there 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. This is because the inside heel hook requires such a small twist to so much damage to the knee. A calf crush or calf slicer (also known as calf cutter, knee slicer, or knee separator), known in judo as hiza-hishigi, is a technique wherein one compresses their opponent's leg (heel to butt) while placing one's forearm or shin behind the knee to crush the calf muscle while potentially separating the knee joint. Particularly the inside heel hook. Oct 5, 2021 · Today heel hooks have come into the mainstream and changed the landscape of BJJ. i never went to the doctor and im fine just keep your knee strong. It must be noted that the heel hook can be seen in many other grappling arts such as catch wrestling, shooto, pankration and luta livre but the heel hook submission has really gained fame through Brazilian jiu-jitsu as the total amount of practitioners in BJJ 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. This is a move that has been banned in many Here is what I know, I have had my Ankle Dislocated, A Crack in my Fibula and some Meniscus tearing from bad heelhook encounters. If it is sloppily applied then it can potentially break the ankle. With time, the heel hook can become a formidable tool in your grappling arsenal. From there, force is applied transversely which results in the heel twisting laterally or medially. The heel hook works by twisting the shin bone through control of the heel and ankle while the thigh remains immobile. We would like to show you a description here but the site won’t allow us. However, the crucial difference is the force requirement and global positioning during the kneebar. Eventually, the ACL can’t take the stress and it snaps. The toes of the opponent’s foot are placed in the armpit, to begin with, with their heel sticking out. /r/bjj is for discussing BJJ training, techniques, news, competition, asking questions and getting advice. May 2, 2023 · The first is the outside heel hook (regular heel hook) and the second, and more dangerous, the inside heel hook (a. Generally, BJJ practitioners can be quite stubborn and may choose to train regardless of a torn 16 year old grappling phenom Pat Shahgholi used a brutal heel hook to defeat his opponent at the recent Eddie Bravo Invitational. reverse heel hook). The most notorious of these moves is the heel hook. 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 Mar 7, 2017 · Heel Hook Basics The heel hook…the word heel hook is honestly one of the most feared leg attack techniques in all of grappling. Sep 28, 2021 · A heel hook is a leg-based submission that aims to twist the foot either medially or laterally using the heel. Joint targeted: knee. my knees pops and makes weird noises and sometimes feel strange but nothing too painful or crazy. Brazilian Jiu-Jitsu (BJJ) is a martial art that focuses on grappling and ground fighting. Most notably, the International Brazilian Jiu Jitsu Federation (IBJJF) bans the heel hook for all of its divisions. Heel hook is one of the most aggressive and powerful leg lock submissions. Despite the pain being on and off, it was severe enough that I actively avoided boulders with right heel hooks. So let’s break it down – Heel hooks are done by controlling the knee and hips which creates room to expose the heel of your opponent. 2. May 21, 2018 · Photo: Rafael Domingos at EBI. I chose the bauerfeind Feb 21, 2020 · Ironically, the forbidden art status of the technique sometimes makes it more appealing. Heel Hooks & Knee Reaping Brazilian Jiu-Jitsu (BJJ) is a martial art that focuses on grappling and ground fighting. With the correct leg entanglement control, the heel hook can also be very difficult to escape from. The heel hook is a nasty submission that locks your upper leg in place while twisting your lower leg. For the past few years, I've been experiencing sharp pain at the lower right side of my right knee during heel hooking. However, the risk of injury is still there if the BJJ practitioners aren’t careful. It is feared because of the insane amount of damage it can cause. It’s also not a gradual increase in pain like other submissions, it’s nothing, then extreme pain as the knee ligaments tear. 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 Oct 31, 2020 · This is because they can cause long-lasting damage and literally cripple the opponent if done with enough force. The most common, less painful (but still awful) knee injuries in BJJ are sprains and strains. Following day the knee pain was worse and it was hard to straighten my knee and walking with a limp. As with biceps slicers, there Mar 3, 2024 · Brazilian Jiu-Jitsu (BJJ) is a martial art renowned for its intricate techniques and strategies. Heel Hook - Brazilian Jiu-Jitsu Techniques. I felt the knee go and he was in severe pain for some time after the incident. Defensive Strategies Against the Heel Hook. Among its vast array of moves, leg locks stand out as both effective and potentially dangerous. Additionally, even techniques that either mimic or lead to the heel hook, such as a knee reap, are illegal. Repeated stress on the knee joints increased knee inflammation and irritation. When you're on the mats, your arsenal of submissions directly influences your success, and the heel hook is a particularly potent tool due to its focus on the knee ligaments. This was my first experience like this, I stopped rolling but didn’t feel pain. Nov 13, 2022 · • heel hook - banned by many organizations, opponent’s leg can suffer multiple breaks as well as torn ligaments around the knee • knee bar - opponent’s knee can snap due to hyperextension • the rubber guard- puts strain on the knees of the person who does it, placing their shin over the opponent’s back while in their guard, thus 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 you experience knee pain or discomfort during BJJ, it is important to seek medical attention and take the necessary steps to allow your knee to heal properly. While it has always been respected, the last few ye May 16, 2024 · Heel Hook. Typically people report pain, reduced range of motion and sometimes inflammation. Was it too dangerous and wh Oct 2, 2020 · In comparison, a knee bar break may snap your knee in a more straight, clean way. Nov 16, 2023 · The infamous heel hook. Oct 25, 2023 · The heel hook has become notorious for its effectiveness and the danger it carries. Heel hooks are no more dangerous than any other joint lock. Day 2 following I am able to walk . Completely Banned IBJJF Moves. 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. It's 0-100% real quick. The top 3 Injuries seen in grappling sports. Aug 5, 2020 · Dependent on the control and execution of the heel hook, it can hurt either the knee or ankle. There is a list of moves that are known to be less knee-friendly, in the BJJ arsenal. De La Riva is not exactly the most knee friendly guard. Guest post by Dr Kickass, Mike Piekarski, a Doctor of Physical Therapy, Former MMA Fighter, Brazilian Jiu Jitsu brown belt. Awareness, in particular, is a grappler’s invisible shield. As I sit here writing this article, I have been sidelined for the best part of two-and-a-half months with a low/medium grade meniscus tear. Nov 2, 2023 · Practice with care and always prioritize safety. Elbow Pain: Elbow pain is quite consistent across Judo, Sambo and Brazilian Jiu-jitsu. The mechanics for both are very similar. However, as I considered technical heel Brazilian Jiu-Jitsu (BJJ) is a martial art that focuses on grappling and ground fighting. You “hook” the heel (hence the name), while controlling the opponent’s leg, above the knee. Pain on the outside of my knee and NO swelling/bruising. Heel hook. I ended up climbing for another hour after and even lightly playing pickleball (no cutting just net play to practice) following all in the same day. However, if it is applied correctly then it should target the knee. Like many knee injuries, some people are never the same after getting hurt with a bad heel hook. The heel hook can be an inside or an outside one, and it involves attacking the heel and ankle, but the actual damage is done to the knee ligaments. The compression and slight bracing from mine have eliminated my knee pain for bjj. Treatment for knee injuries can vary depending on the severity of the injury and the underlying cause, but may include rest, physiotherapy, or surgery. He didn’t apply much pressure and released quick, but there was a small pop. Some common types of overuse knee injuries include tendinosis, plica syndrome, bursitis, tendonitis, and patellofemoral pain syndrome. Jiu-Jitsu is a martial art that has undergone an important development process since it started in Brazil, just over a century ago, which culminated in the emergence of Brazilian Jiu-Jitsu (BJJ). a. The primary ligaments that are damaged are the Meniscus, the Anterior Cruciate Ligament (ACL), Posterior Cruciate Ligament (PCL) and the Medial Collateral Ligament (MCL). A toe hold can be even worse since the leg is twisted, you could completely ruin your knee or ankle ligaments which would require surgery and an even longer heal time. The MCL (the ligament located towards the inner side of the knee) may also be damaged in that way. The heel hook involves reaping the knee inwards whilst simultaneously twisting the heel of the opponent, hence the name. If you’re interested in reading more about heel hooks I would recommend the following blog posts: The Power of the Heel Hook; BJJ Heroes – Heel Hook Mar 28, 2019 · I’m a little nervous about re-injuring this knee of course, but I’m very interested in developing a better awareness of when I’m in danger of being heel hooked. Aug 20, 2022 · The inside Heel Hook produces so much rotational force on the knee that it may lead to sprains or even ruptures. Jul 15, 2020 · What exactly happens to the knee joint after a heel hook injury? Discover just how devastating the tightest submission in grappling can be. If you’re interested in reading more about heel hooks I would recommend the following blog posts: The Power of the Heel Hook; BJJ Heroes – Heel Hook Nov 17, 2021 · What does a heel hook damage? A heel hook damages the ligaments in the side of the knee. This motion will force a torque on the ankle, which in turn transfers the torque to the knee, causing possible injury to multiple joints and ligaments. Joint targeted: knee (and sometimes ankle) Build Sustainable Strength—Without Wrecking Your Joints, Energy, or Jiu-Jitsu Tired of waking up sore and burnt out after lifting? Sloth Strength is a proven blueprint for grapplers over 35 who want to get stronger—without the pain, burnout, or injuries. In severe cases, the athlete may need to stop training completely, impacting their overall performance and progress in the sport. It’s part of the game, and in a sick twisted way…that’s why we love it! To list out all the possible knee injuries that can occur from submissions or from training will take a longgg time and multiple blog posts. Dec 11, 2022 · There are a wide variety of knee injuries in BJJ that you need to be aware of. What is a heel hook submission in BJJ? A heel hook submission is a grappling technique used in Brazilian Jiu-Jitsu that targets your opponent’s ankle and knee joints. Here are some of the most common types of injuries that occur in jiu jitsu. Follow him on instagram. The battlefield of grappling is as much about the mind as it is about physical prowess. And beyond staying hydrated and joint supplementation (I use animal flex because it checked all my boxes and is power) I find that knee braces are the ticket. It is forbidden in all Gi-competitions, unless otherwise specified. The goal is to apply pressure on the Achilles tendon through twisting or bending movements. It’s a long and 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. And I feel I can do a lot more deep knee maneuvers without fear or pain. I'm sharing this video so people can see the consequences of not tapping to heel hooks. No other jiu-jitsu technique has been so controversial and had such a profound effect in such a short time as the heel hook. 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. In fact, it’s still there even if the practitioners are careful. The heel hook is the ultimate authority of leg locks in BJJ, and the most unforgiving submission of them all. You should be putting your hip at a better angle rather than grabbing your shin and pulling it towards you until your knee pops. just strengthen your knee, ride a bicycle or something. Heel Hook. Ive hurt the inside of my knee in jiu jitsu and completely dislocated my kneecap outside jiu jitsu. BJJ Heel Hooks The Heel Hook is responsible for more serious long term injuries than any other Jiu Jitsu submission. This comprehensive guide aims to demystify lock legs, offering a roadmap to understanding, mastering, and safely implementing these techniques within Heel-hook. It is a tendon tearing, ligament obliterating, knee destroying submission. The heel hook is a powerful leg-based submission used in Jiu-Jitsu, martial arts, and Sambo, that forces an opponent to tap out. This technique puts immense pressure on the ankle, causing damage to the foot and the knee. k. Knee Sprains/Strains . Since your hips can’t rotate, all of the torque is placed through the knee. The last thing you want to do is go back after two weeks and get caught in a heel hook! Problems with a torn meniscus and training BJJ. Other than that, I start with easier climbs. Aug 16, 2021 · Heel Hook. This allows you to put a rotation on the knee joint, which is devastating when done correctly. Heel hooking technique Gi is seen as “traditional” jiu jitsu The current No-Gi game is the adaptation and progression of that traditional jiu jitsu There are a lot of black belts out there, who are really only black belts of the upper body. Toe hold. The heel hook, despite the name, actually attacks the knee. 1 These modifications were mainly based on stimulating of ground fighting through submission strategies characteristic of this modality. If your knees are hurt from dlr your probably engaging your dlr hook too hard. It mainly attacks the knee joint but also has the potential to severely damage the ankle. Aug 20, 2022 · As a BJJ athlete there are so many injuries that can occur. Whilst it’s not good to get hit with a knee bar, the difference in recovery time between the two is massively different. With heel hooks, you will know when it hurts after training. Immediate effects may include intense pain, swelling, and difficulty walking or standing. Now reteaching myself the "correct" movement. Your knees don't deliver a pain response like other parts of your body do, it's more that the pressure should be your indicator. Mar 24, 2025 · The heel hook is a sophisticated submission technique in Brazilian Jiu-Jitsu (BJJ) revered for its effectiveness. While training for BJJ, athletes are continuously exposed to the risk of injuries, with some being more severe than others. Affecting both the ankle and the knee, it easily destroys the internal structure and ligaments of the knee. This is a dangerous move since it actually twists your opponents knee instead of just causing pain as in the Achilles Mar 16, 2020 · If you hurt your knee playing rubber guard, you’re doing it wrong. One of the most dangerous injuries in BJJ is a heel hook injury. Edit also, a good thing to note is that by the time you feel pain in a heel hook in your knee, you're right on the line of exploding. 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. It is done until it causes discomfort for your opponent to tap out. 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 Jun 1, 2018 · Honestly, the kneebar is not that different from a heel hook, in the terms of potential damage. One of the major causes of knee injuries is overuse of the knee joints in Jiu-Jitsu. How to heelhook-proof your knees! The heel hook is one of the most devastating submissions in grappling. Mar 18, 2025 · As with any martial arts, injuries are common in Brazilian Jiu-Jitsu (BJJ). I usually do full ROM bodyweight squats and leg curl (about 15 reps) using a band attached to a squat rack. Sep 1, 2023 · 1. The vicious joint lock specifically attacks the ligaments in … Oct 30, 2022 · As always with surgery, don’t rush to get back to normal after, follow your doctor’s advise and be patient. Brazilian Jiu-Jitsu (BJJ) is a physically demanding martial art that requires strength, endurance, and flexibility. jptu whox zizcbn ewi rok zauio ustpg mhsejn nmtq dnvp