AC Joint Injuries in Footy Explained
AC joint injuries can affect shoulder strength, movement and your ability to return to sport. Understanding the injury and following the right rehabilitation plan...
Read moreDuring a Tuesday Fighters Training session, David took a couple of heavy knocks to the knees. The first impact was to the right knee, landing on the inner (medial) side. Fortunately, this didn’t cause too much concern and he was still able to move fairly comfortably. The second impact was more significant.
While checking a leg kick with his left leg, David took the full force of the kick directly to the front of the knee. The impact landed on the kneecap (patella), and the leg immediately gave way beneath him. After sitting down briefly, he tried to stand up again — but the knee was clearly not happy.
David has had sore knees on and off before, and the previous day’s wrestling session had already caused a bit of a flare-up. After the kick, things escalated. He was able to continue through some drills, but sparring was off the table. The knee felt unstable, and he developed a noticeable limp.
The symptoms David described were fairly specific:
When trying to fully straighten the left knee, he felt very sharp pain deep inside the joint, mainly around the inner side of the knee and near the kneecap. When bending the knee deeply — past about 90 degrees — the pain changed to more of a dull, spread-out ache around the joint. There was also a feeling of instability, almost like the bones in the knee were shifting slightly. That sensation naturally raised concerns about a possible ligament injury, particularly the medial collateral ligament (MCL).
On top of that, David was limping at work the next day, which made everyday tasks as an electrical engineering intern more difficult.
Given the symptoms and David’s upcoming fight schedule, an MRI scan was organised to get a clear picture of what was happening inside the knee.
The results were reassuring.
The scan showed bone bruising on the lower part of the kneecap and the front of the tibial plateau (the top part of the shin bone). There was also some swelling in a small fat pad within the knee joint called Hoffa’s fat pad, which commonly becomes irritated after direct impact.
Importantly, the scan confirmed that:
In simple terms, David had taken a heavy impact to the knee that caused bone bruising and soft tissue irritation, but no major structural damage.
With the MRI results in hand, David had an important decision to make. He has a strong competition history and was preparing to start a six-week fight camp next week, leading up to the Rumble at the Ridge event on March 14. For many fighters, the instinct would be to push through.
But David made the smarter call.
Instead of rushing into fight camp and risking turning a manageable injury into a long-term problem, he decided not to engage in the upcoming camp. His priority is allowing the knee to settle and recover properly so he can return to training strong and compete later in the year. This kind of decision shows real maturity as an athlete.
Bone bruising in the knee can be surprisingly painful and slow to settle, especially in sports that involve:
David had also been doing a lot of strength and plyometric training in the lead-up, which adds further load to the joint.
Trying to push through intense fight preparation with a knee that is already irritated could easily lead to compensations, worsening pain, or new injuries elsewhere.
Taking a step back now means he can return to training stronger, safer, and with confidence in the joint.
David’s situation highlights something that all athletes — from beginners to professionals — should remember:
Listening to your body is not weakness. It’s smart training.
Pain, instability, or sudden changes in how a joint feels are signals worth paying attention to. Addressing issues early often means a shorter recovery and a quicker return to sport.
David still has plenty of fights ahead of him, and taking the time to let this knee settle ensures that when he steps back into the cage, he’ll be ready to perform at his best.
For now, the focus is simple: recover well, rebuild confidence in the knee, and come back stronger later in the year.
He engaged consistently with PEAK on a weekly basis, initially focusing on pain management through targeted manual therapy and dry needling to reduce symptoms and improve tissue tolerance. As his pain settled, the program progressed into graded exercise therapy with an emphasis on knee control, stability, and movement quality.
This foundation allowed for a structured rebuild of his strength and performance, gradually reintroducing squat and deadlift patterns before advancing into higher-load and plyometric activities. Through this progressive approach, he successfully achieved a full return to training and contact within eight weeks, and is now building toward a fight camp later this year.
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