Hi Jason and the Movemore community 👋,

My injury background :
3 ACL tears in the same knee + ACL reconstructions + meniscal injury (internal part)

Background :
While performing an isometric low-bridge, I brought my heels as close as possible to my buttocks to promote dorsiflexion and improve my starting position. My shins were then almost parallel to the ground. I felt a slight transition/gentle rotation movement at the knee joint associated with a very slight "pinching" at the tissue and/or structural level. What followed for 20 days was discomfort that did not cause me pain, but rather discomfort and somatic pain (which you have probably felt if you have had past injuries).

Before explaining the solutions I have tried to resolve this problem, I ask you the following questions:

• Have you ever experienced joint misalignment ? If yes, what solution(s) / what was beneficial for you in this context ?
• Did you have any subluxations ? If yes, what solution(s) / what was beneficial for you in this context ?

After 20 days, here is what helped me return to normal joint function :
• The problem came upstream (i.e. the hip), not from the knee itself.
• I slowly mobilized circular/spiral patterns (90/90, squat routine, floorwork routine) in order to identify and diagnose what my 'healthy' side does better than the other. In the context of floorwork I felt that my pelvis and my hip did not have the same contact surface as the 'healthy' side... So I improved that.
• I approached the concept of 'micro' and 'macro', that is to say that from a floorwork pattern that seemed relevant and adapted to my context... I 'stretched' my body from one end to the other (as if we had just woken up), with the intention of stretching each joint area from the lower body to the upper body... and vice versa in a strict horizontal, linear and non-linear vector. The sensation felt was a sensation of 'untying' a circular structure that had frozen, probably to protect itself at the base.

Here is my feedback. I hope it will provide you with some answers.

Dear Koulouf,

Thank you for taking the time to share your journey and leaving practical insights to help others. It's wonderful of you to contribute in this way.

How is your knee-recover at the moment? Are you still using specific tools for its rehabilitation/ongoing prehab?

You have followed the movement-recovery perspective well here - unfortunately, so different to what would be prescribed by most medical institutions.

I have never experienced joint-misalignment nor subluxation in the knee, but many times in my right shoulder (both from trauma, such as falling, also acute-training, and "overuse"). Each time generally less severe and now not for a long, long time, although I know it still hides there in certain positions. I am aware.

In the initial stages it's the daily work. Beginning with low-intensity, unloaded, open kinetic-chain movements working in all directions of the available range of motion, repetitions throughout the day into the thousands. Blood-circulation, "mapping" what's un/available, tissue-care.

From there, daily progressive loading, open kinetic-chain, progressing to closed kinetic-chain. Gradually exploring, developing & loading a greater range of motion, and where possible within re-/developing a skill - most often toward the thing which caused/contributed to the injury in the first place.

Coming back stronger.

It's empowering when you achieve this process. But it comes always at some point, if you love to move, and move a lot.

So, we need to be ready for it. Have the tools, the knowledge - and the understanding.
That it takes time. It can be a (years) long road. And organic growth is never linear.

We learn from any mistakes, we grow wiser, and we get better at one of the most important and powerful skill of them all in the game of physical practice - sustainability!

J