Weak in the Knees

We have all heard of knee injuries in other sports. Football players get ACL tears. Hockey players get MCL tears. Skiers can pull every ligament in their knees. The good thing about boxing is for the most part the fighting surface is flat, unless you step on your opponents foot or your own. So I like to start with a good strong ankle. Check your running shoes and boxing shoes to look for wear. Extreme wear on the inside of your shoe may mean a fallen / weak arch. It is important that you check this out because a fallen arch can lead to increase possibility of MCL tears. You can having your ankle taped or even go out and get orthotics. A good sneaker store will be able to look at your feet and old shoes to help in recommending the right sneaker and orthotic.

Once you have taken care of the ankle I have a few exercises I'd like to suggest to help strengthen the MCL. I like starting off with wall squats. I would use a stability ball behind my back and place a small to medium sized medicine ball between my legs. The idea is to keep the ball between your legs as you squat. For added intensity you can use stability discs or a wobble board.

Next, while we are on squats, I would do one leg squats on a wobble board. This will gives your knee a neurological response, causing the muscle to learn to work in order to stabilize the knee. You can increase the intensity by closing your eyes.

I would finish up the exercises on a cable machine with a lower pulley. Using an ankle strap, start with regular motions like a forward and backward kick. You can follow this with kicks out to the side and then reverse it. Once you're comfortable you can make small circles with the strap on. Step it up with your planted foot on a stability disc or foam square. Do the circles clockwise and counter clockwise. Also, keep your knee slightly bent so it is being used during the exercise.

It is also important that you stretch your quads, hamstrings, and groin. These muscles all cross at the knee and need to be stretch so they stay at proper length.

Finally, I would remember two things in the heat of battle 1) keep away from the ropes and pressure of your opponent. 2) Don't cross your feet in a fight. This should decrease the possibility of an injury. If you do feel you have gone though a fight or sparing session and your knees do not feel right, get them checked out. Depending on the tear, rehab can take weeks to months and keep you out of a big fight. 


Dr. Pietro Baio DC
Performance Edge Chiropractic, P.C.
7112 Ave U
Brooklyn, NY 11234
(917)-309-5464
DrBaio@PEChiro.com
PEChiro.com