Hi, guys, welcome to another episode of the FAKTR Podcast. I'm your host, Jessica Riddle. Welcome and thanks for listening. In our last episode, we discussed common submission and takedown techniques in the world of mixed martial arts, and our guest instructor, doctor Nate Stegus gave an in-depth overview of the injuries that can occur in these scenarios. We also discussed fighter evaluation and rehab strategies, ways to manage pain and inflammation, and strategies for restoring range of motion post injury. In today's episode, doctor Nate will talk more about ways to manage pain and inflammation, strategies for cross training, and the importance of incorporating strength and conditioning programs for these unique athletes. We will also discuss the best methods for optimizing recovery and talk through ways to track progress and athletic development. Let's cue the intro music and dive in.

Then we'll go to the lower half, straight ankle, goes into plantarflexion and inversion. It's gonna stress the ATFL and retinaculum and other structures around here a lot. Good fracture in ankles, brain strain, the surrounding structures. Dislike if you pull hard enough, if you rotate it enough, and do some ligament instability, tarsal tunnel. I'm experiencing a little bit of that right now. It's not great, but it's when you see what it is, a kinda treat kinda like an ankle sprain or like just a typical ankle sprain, like if someone was coming in after just playing basketball. It's similar mechanism, and then you can take that protocol and that experience that you have with those type of injuries and apply to this. We use the compression, the Vodafloss, Praktifloss, whatever you have for this to restore the range of motion and response really well to that.

And then to add resistance to ankle could be a little challenging at times. If you have, like, a rocker or wobble board, that's that's pretty good. Kettlebells with shifting weight with a knee over toe, that works pretty well. We have the monkey feet here. If anybody's tried the monkey feet, it's amazing. It's really, really simple to incorporate the weight through the range of motion. And then I have them do this is called shots. Basically, you want to have them try to lean the knee all the way over the toe and then explode off of it.

There you go. This is also 1 of the more important aspects of Brazilian jiu jitsu. It's gotta be able to take them down. Knee bar similar to arm bar but for the knee, maximum is about maximum knee extension 0 to about 15 degrees. So when you after you lock it out and hip up, that's usually the end of that. Think of knee hyperextension injuries. Like, in football and stuff, you're gonna think of ACL, other collateral crucial ligaments can be involved, ligaments. And I check out the hamstrings as well just because it's in the lengthened position.

So a lot of times, if ACL, MCL, like, all the ligaments are fine and stuff, but if you feel some pain around the knee and stuff, maybe it could be like a hamstring tear or some kind of, like, nerve entrapment around that area you can do. So chronic, you get knee barred a bunch and stuff. You can get some instability over time. Hamstring mobility, just in general and stuff. Just something to look out for. Let's use the venom around the knee. Helps out greatly with a lot of things, especially involving the knee. Just helps get it warm up, get it ready for motion.