Heel hooks are powerful and dangerous.

Despite the name, a heel hook doesn’t attack the heel. It attacks the knee by isolating the foot, ankle, and hip. When applied with speed or without control, this submission can tear multiple structures in a matter of seconds.

I know this firsthand.

Two years ago, I sustained a heel hook injury during competition.
It led to ACL surgery the next month. Fortunately, mine wasn’t a full rupture… but it easily could have been.

Inside vs. Outside Heel Hooks

There are two main types, and one is far more dangerous than the other:

Inside Heel Hook

The opponent’s medial (inner) knee faces away from the attacker.
Places rotational stress on multiple ligaments.
More likely to cause catastrophic injury.

Outside Heel Hook

The opponent’s lateral (outer) knee faces away from the attacker.
Still dangerous, but typically less destructive when pressure is applied.

Even when done "safely," both carry risk.

What Can Tear?

A lot.

A well-placed heel hook can injure:

ACL
MCL
Meniscus
PCL
Posterolateral corner (PLC)

These are not small injuries. They can take athletes off the mat for months to a year… or longer. Some may never return to sport the same way again.

Prevention Starts With Mindset

Tap early.
Apply pressure with control, not speed. Rotational force causes injury fast and often without warning.
Use "catch and release" in training. If your partner doesn’t tap… let it go. Prove control. Don’t risk injury for a Saturday morning round.

Want to Get Better at Defending Heel Hooks? Learn to Apply Them

Understanding heel hooks makes you better at defending them. Learn how they’re finished. Understand the mechanics of pressure and rotation.

Drill them with trusted partners, and train your awareness of the two keys to leg lock defense:

Movement and pressure.

Know which direction is safe to roll… and which direction will shred your own knee.

What About Treatment?

Depends on the injury:

Mild sprains or partial tears often respond well to physical therapy and a guided return.
Complete ligament ruptures, especially when multiple are involved, may require surgery.
Recovery can range from a few weeks to 12+ months, depending on severity and treatment.

Final Thoughts

You don’t have to love heel hooks. But if you train jiu jitsu, you owe it to yourself and your training partners to understand them.

Because knowledge, control, and respect for the danger are what make this submission technical… not reckless.

Protect your knees

____

Dr. Megan Lisset Jimenez

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The Move Everyone Talks About (And Many Fear)