Hip external rotation - fibular head pain

Hi everyone.

I'm writing on here as i have been managing a pain / mobility issue for over a year now. I've been seeing a physio on and off for the problem since it occurred but haven't really been happy with the diagnossi or it actually getting better. Also i will be getting an MRI result this Friday so here are some of the details.

I've been doing Brazilian Jiu Jitsu for around 4 years now and was competing regularly. Over a year ago in a tournament during a match i injured my left leg / hip / knee. I was pulling my leg in a upward / external rotation ( as if moving your left leg towards your head externally ). It's during this movement that i believel i injured myself. Since the injury i have had less mobility in my left hip especially with external rotation comparing it to my functional right side. The initial place i have been feeling pain / stiffness is in the fibular head. At times this has been swollen and and stiff. This area is where i have focused most of my therapy on and i'm getting my MRI results on Friday on this section of my left knee to check for any tears to the LCL or any other areas. Hopefully this is all ok and that the issue lies somewhere else as a muscular problem of sorts.
I feel that maybe my physio's and myself have been focusing on the wrong thing as in the fibular head as it really is my hip external rotation that i can feel it the most when i tune into where my body is tight and i'm assuming this could be causing the tightness to the fibular head around the knee? My hip feels stiff around the TFL and at times i have a stiff knot around the lower left lumbar area especially if i cycle. ( I don't cycle much but at times i can feel the stiffness there also ).
I was hoping for some opinions on this and possible references from a specialist who has good experience with this kind of issue and could point me in the right direction>?

I took time out after the injury and have stopped competing in the last year or so to take stock and focus on healing the injured i have picked up. I've taken up yoga in the last year and tapered of my BJJ training and have focused much more on my yoga which helps lot but also highlights my hip external rotation problems. I would love to get to the bottom of this as i'm getting sick of just managing the issue rather than getting to the root cause of it and getting a proper diagnosis which i feel i haven't had as yet.

Thanks.

Hi all.

I've had my MRI result back today and it looks like a grade 2 tear on my left LCL. I'm penciled in to start physio on this and wnated other opinions on recovery time and how this tear could be affecting my external rotation of the left hip? I'm assuming that since the tear that this could have caused the tightness in my left hip? Along with rehab and rest for my LCL is there anything else i should be doing to help with releasing my left hip?

Thanks.

Here are the details from the specialist after the MRI, i'm waiting on the imaging:


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There is a partial tear of the fibular collateral ligament and distal fibres of the biceps femoris tendon. The appearances are in keeping with a grade 2 sprain.
No bnormality of the popliteus tendon.
No abnormality of the distal iliotibial tract.
The anterior and posterior cruciate ligaments are normal as is the medial collateral ligament.
Both menisci are normal with no evidence of a meniscal tear.
The hyaline cartilage in the medial and lateral tibiofemoral joint compartments is preserved.
There is grade 2 chondromalcia patella. The patella is normally alligned.
A very small joint effusion is present.


Conclusion:
1: Grade 2 sprain of the fibular collateral ligament and conjoined tendon as described.
2: No meniscal tear.
3: Grade 2 chondromalcia patellae.