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Wrestling shots and knee pain

Bruce Calavera

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I'm trying to work more wrestling and takedowns into my game but I have a dilemna. I can't for the life of me do a shot without having a jolting pain in my knees. When I shoot I feel like my knee is slamming into the mat and the pain is causing me to no longer be able to continue with good form. I'm not sure how to fix this. Maybe I have bad knees but they don't bother me in any other situation. Does anyone have any recommendations on how I should go about fixing this or a similar experience? I was thinking about wearing knees braces but I'd like to remedy the problem with technique instead of equipment. Maybe I should just work on trips and throws instead?
 
It could be anything. You might have acute damage to your ligaments or even bone in your knees. Or it could be a more chronic issue, so much wear and tear leading to degenerative changes. For all you know you could have osteoarthritis or something.

The only thing you can be sure of, without seeing a doctor (preferably a specialist like a sports med doc - if you see one try and get one that subspecialized through orthopedics rather than fam med or emergency), is that it hurts to shoot. So stop shooting. And get some knee protection. Volleyball pads with additional elastic sleeves on top to secure in place seems to be G&E's popular suggestion.

It's a general rule that shit in your knees, back, and neck tend to get worse over time once it starts. Whether it gets worse slowly or quickly over time is completely dependent on how proactive you are about seeking help and protecting damaged anatomy.
 
From what you describe it sounds like you aren't "grounding" (pardon me because I've only done European Greco Roman and my English wrestling phrases sucks) the force properly as in making the shot go from your muscle groups shooting away from the feet.


Seen it many times with BJJ artist that never really got the penetrating drive down properly since they forget to disperse much of the power and end up being the receiver of both the impact and force from the shot. Along with a stance that is too high you can end up not receiving much of the impact at all in anything besides your lower body.
Or, you can have a pre-existing injury or problem in your knees, my first thought was however that you're not driving through properly and end up receiving the shock in your legs and knees instead of your upper body (think slam).


That's what I've been working on improving for many in my club, it doesn't really matter which rank though I guess the ones above black tends to know so much about shock anatomy and how the body works to figure it out themselves.

Tell me what you think, I'd love to hear about any previous injuries you might have suffered as that will help explain the situation further. Any previous wrestling experience, changed your technique lately, recently started taking powerful shots and so on.


Let up on taking powerful shots and try to rotate the force along your base as with the lateral drop and such since it's technique bringing them down and not strength.
Watch yourself so you don't rotate with force in the drop with static feet though, had a guy do that and crack open his Tibia (vertical full-length break), looked like it hurt and it made me feel like shit because I instructed the guy about shots but forgot to mention that he should let his feet get off the ground if you put force in it.

There's far more technique in making good shots beyond just timing and force.
 
All of the above is good advice. See if you have some existing conditions, Bruce. You might be driving correctly, you might not driving correctly as Verdis says too. If I just do the "body motion", I hurt my knees. There's no pain when I make sure to use my feet to drive my momentum through my opponent (or imaginary opponent if I'm just drilling). When I don't turn the corner, in time, I often bang my knee too. It's not something you often get from watching tape, but from the feel of a shot. Finally get a kneepad. That may help a lot (especially those pads with some extra padding on the top of the knee).
 
Are you drilling on your own? Your training partners body should take the brunt of the force so your knees don't slam into the mat.
 
I have had a few bouts of bursitis in my knees that have made shooting impossible during those periods. Technique matters, but it could be a physical issue as well. I would see your doc.
 
I've been looming into bursts. I'll probably schedule an doc appointment for next week. I've also been watching a lot of wrestling instructional hoping someone would be able to explain a shot in more than 4 words. I forget the coaches name but he was saying to stomp your back foot before changing levels and driving. I tried this and it felt much better. I'm not really sure what it changed bit it worked. The only problem now is I'm telegraphing when I'm shooting. I just can't win lol.
 
you don't have to touch your knees to the ground at all when doing a shot and certainly you shouldn't slam them into the ground, that would send force down into the ground instead of into your opponent.

you can just have your knee lightly touch or not touch at all, it feels a lot more awkward to practice alone, but that is because all your momentum will be going forward and it wont be stopped by the ground, this is a good thing if you think about it

it is a good thing in wrestling to be off your knees when shooting and a bad thing to be stopped on your knees
 
Bruce, it absolutely sounds like a problem with your technique and not your knees. Indeed you can stomp before you take the shot but that's really the outcome of two reasons; your stance is too tall and your feet are too close for you to put most of the momentum on your back foot.

Those are what stomping remedies to a degree, I have come up against many that has a habit of doing everything from stomps to a very subtle dropping jump but since they have practiced the technique as they do they immediately let me know as they are about to take their shot.
The problem is also that once learned, it is very hard to unlearn it.

The correct way in Greco is that the stomp off comes just as you have engaged the shot, have the opponent off balance and then drive yourself off the ground with a quick stomp on the back foot which launches yourself or if powerful enough both of you into the air.

That's also what makes much of the explosive power in the shot, just having the initial stepoff will make it difficult to manage a smooth energy output during the drive.

I don't recommend watching instructionals as they will only highlight different areas that you pick up on and the learning process will be prolonged. It's more about muscle memory and execution of proper technique, just having in mind that you should try to finish the shot slightly in the air (or even force yourself to drive into your upper body) will transfer a huge amount of absorbed force from your legs to your upper body.

Personally the only problem I have with any kind of shot is having my elbows get bruised/bloody on the ground but that comes from the penetrating shot sliding the both of us slightly after the impact and the opponent is always many times worse off.

Widen your feet more so your weight engages on your back foot, lower your stance so you don't need to switch levels to take a shot and land on your upper body.
 
I'm not really sure how to land on my upper body. Am I posting on the ground as I shoot. I have come to the conclusion that have no understanding at all of this technique and practicing it more is just going to get me injured. Could someone give a detailed, step by step of how to perform a shot without assuming I know anything?
 
1) Widen your feet/stance so that most of your weight is on your supporting foot (back foot)
2) Lower your stance, knees bent so that you are quite low (a bit above your regular hip height)
3) With the weight on your rear foot drive yourself forward in an almost skipping motion
4) Grab the opponent
5) Make a step-off with the same skipping motion while having your upper body reaching forward
6) Land

As long as you make sure your body is enough ahead of your center you will naturally land on your upper body (this means anything from shoulders to hip)

You can also try to make the shot with the stomp very slowly and pay extra attention as to what the stomp does to your body, feet and stance. A stomp is really a very easy motion and you should be able to remove it from the calculations with ease.

So to recap, get your upper body down to hip level, back foot behind you so it support most of your weight and then shoot. As long as you are close enough to the ground it becomes nearly impossible to land on your legs since roughly put the force drives them forward while your upper body is falling due to being in contact with the falling opponent.
 
I'm trying to work more wrestling and takedowns into my game but I have a dilemna. I can't for the life of me do a shot without having a jolting pain in my knees. When I shoot I feel like my knee is slamming into the mat and the pain is causing me to no longer be able to continue with good form. I'm not sure how to fix this. Maybe I have bad knees but they don't bother me in any other situation. Does anyone have any recommendations on how I should go about fixing this or a similar experience? I was thinking about wearing knees braces but I'd like to remedy the problem with technique instead of equipment. Maybe I should just work on trips and throws instead?

Do you have a low bf percentage? I do, and cant do too many takedowns without a knee pad. I would recommend the gel ones.
 
lower your level before you shoot in. it takes a decent amount of time to develop the smoothness that a shot requires. what you are doing is shooting into him too high then lowering your level, thus landing on your knee from high.
 
What really helped me out was asking a high school wrestler at the gym to help me, ask your training partners to help you with form and to be dummys.
 
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