u/agaraggromogh

I have pretty bad osteoarthritis in my left knee. I occasionally get durolane injections but they don't do a ton.

I do BJJ, and my flexibility is often an issue. My coach said I should work toward hero pose. Presently I am... a very long way from it. Pointers on very slowly working toward it?

Recently spoke to a pt (as a friend) about pain in my lateral knee while squatting/shooting(bjj). He had me do this five-inch knee to wall test. He then gently told me I had the worst ankle dorsiflexion he had ever seen.

I googled the issue, and was a bit overwhelmed. Seems like hundreds of exercises. I did end up buying a slant board, so hopefully that is a positive.

I'm really looking for two to three things I can do a few times a week to improve. Not opposed to more if necessary, but too much and I worry my consistency might suffer. Thank you!

Really trying to "get" the combat here. Thought I had it when I beat Midgar Serpent but... apparently not.

Currently have Phoenix powered down two levels and still struggling. Big issue I'm having is I can't stop the rebirth which nukes my party. I understand I can stop this by bursting empowering flame... but unsure how the heck to do that. Or even know he is doing it. I assume a little blurb comes up saying it is happening but I seem to miss it.

Fully understand BJJ is likely not the best thing to do with osteoarthritis of the knee. But here I am.

I had a durolane injection which helped for a bit, but I am back to the usual amount of pain about four months later. (Also did PRP And Stem Cells which did nothing). Pain most pronounced while shooting or doing samurai walks.

Longshot, but any workouts, stretched, etc. that people have found especially helpful for pain while doing BJJ?