Are There Standard Tests for Knee Mobility?

Before returning to the mats after a knee injury, it's important to assess your knee's range of motion and strength. Here are some simple tests you can do at home:

1. For flexion, sit with your butt on your heels and your trunk completely upright. If you can get into this position without pain and it feels symmetrical side to side, you've passed this test.
2. For extension, lay down and try to touch the back of your knee to the ground while lifting your heel into the air. This is a difficult position for many people, even those without knee pain. If you can hold this position as you lift your leg and come back down without losing power, you've passed this test.
3. For strength, sit in a chair with one leg on the ground and the other in the air. Try to stand up and sit back down with control for 15 repetitions. This tests not only your strength and power, but also your control and quality of movement.

These tests are a good starting point, but there are more in-depth strength protocols that require tools and measurements. Some facilities have force plates that can measure power output, and there are tools available to measure the tensile strength of your quadriceps and hamstrings. It's also important to test your strength in specific jiu-jitsu positions, like shooting for a double leg or knee cutting, to ensure you can perform these movements pain-free.