Thank you for the very prompt and detailed response PhysioBob.

Quote Originally Posted by physiobob View Post
You did not actually say what you were doing when the injury happened.
Apologies for that, I was wrestling and the knee took lateral force from another person with continued pushing in that lateral direction. There was a pop that was most likely the subluxation of the tibiofibular joint (I assume).

Just to be clear, the pain itself doesn't bother me, it is minimal and only occurs when the knee is pushed in a lateral direction, like the stretches I showed or certain BJJ positions. It's more about the knee not feeling 'right', and worrying about doing it future, permanent damage. Could I just ask for a couple of quick clarifications, as I want to make sure I understand correctly.

1. Recovery - With this 6-12 weeks of rest, this gives the ligament time to heal in a 'tight' structure to avoid future issues with the knee. In 6-12 weeks, if things go as expected, then all pain and discomfort from those positions should disappear and this will be my sign it is ok to go back to full training?

2. Risks of continued exercise - if I continue to exercise before the ligament has completely healed my risks include:
a. Short Term - With a partially torn ligament and continuing to train, joint is more likely to subluxate again or even dislocate while engaged in activity.
b. Long Term - Even if there is no catastrophic sublaxation or dislocation while exercising before the ligament is fully healed, the activity itself (before ligament has healed) could lead to a permanently looser ligament structure which increases the probability of problems (subluxation, dislocation) in the future while training.

Have I understood correctly? I'd very much appreciate if you could confirm if my understanding is correct, or I am misunderstanding?

Thanks again.