I have some damage to my knees and rock hard tendons due to that damage so im struggling to kick above my hips. Should i just stick to low kicks o is it something i can get past with some sort of stretching technique i dont know about?
What has your doctor/physio told you? We need to be careful making recommendation without some understanding of the damage. What sort of stretching programme do you currently use. Many people are now steering away from the old school stretching routines and focusing more on flexibility through strength. That doesn't have to mean weights, but it does mean holding kicking and chamber positions out for longer for example.
What exactly is the injury? You need to address the issue(s) with your knees and their tendons - focus on restoring muscle balance (strength, range of motion), stability and power needed for daily living activities before progressing to developing a level of flexibility beyond "normal" limits. Do you have access to a therapist?
no i dont and they dont seem to want to assign me one the damage is from a nail that ended up under the skin of my knee and damaged some nerves
i think it was to do we me not being able to use it properly for a while i cant 100% remember what the doctor said
You need to get a thorough diagnosis from your doctor before we can even begin to offer useful advice. Even better - seek out a therapist who can do hands-on assessment and treatment.
A big problem with pain during kicking is that oftentimes it's referred, i.e. it's caused by structural issues above or below the site where it is felt. In your situation for example, what one might immediately assume to be short and tight hamstrings, could very easily be due to a bunch of issues in the calves, glutes, hip capsules and pelvis (to name just a few). Most manual therapists offer a free screening and assessment as part of their services, so it's definitely worth seeking one out.
I think it also may be a factor of me being in IT for years and never really practising kicks so they have hardened or something. Roundhouse kicks, its mostly in the chamber and actually getting my leg up, i can really feel my hamstrings even when warmed up, i also cant touch my toes.
Do you mean you sit at a desk for long hours? The techniques will become easier as your motor control improves with consistent practice. Lateral kick and chambering height is primarily governed by range of movement in the adductors of the kicking leg, and adductors & hamstrings of the standing leg. A simple yet very specific stretch for this technique is to assume a roundhouse kick position at full extension, with the foot of the kicking leg resting on a platform (e.g. a chair, a desk or a ledge) at a height that creates a comfortable stretch in those muscle groups. The toe touch is a bit of a misleading benchmark for flexibility. It's more often than not governed by flexibility in the thoracic, lumbar and sacroiliac regions than the hamstrings. A few months of Romanian deadlifts will soon see your flexibility in this position increase.
Sitting for long periods, whether at a desk, behind the wheel of a motorvehicle, or chilling on the sofa with a tub of Pringles, is bad for your flexibility and overall health. Try to break up long periods of sitting by standing up and moving around a bit every 10-15 minutes.
It takes quite a while to build flexibility. You have to keep a solid stretching routine. Stretch your muscle when they are warm. You'll notice good progress when you first start a stretching routine, then after a couple weeks your progress will slow. But keep at it. It takes time.
Van Zant said it all - you need to see a qualified medical professional. - possibly two qualified professionals. a doctor who can clearly diagnose your injury, then a sports physiotherapist who can work with you to rehabilitate your leg. although it sucks not to be able to kick high. from a practical viewpoint low kicks are highly effective, low risk, high reward techniques. It is also important to train techniques that are suited to your body. that way if you ever end up in a self defence situation you can pull them off without having to warm up for 15 minutes first.