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Glad I could help!

It certainly doesn't sound like a typical presentation of fat pad syndrome. Especially if you're able to run long distances with no problems. It could be fat pad syndrome and taping may help, however it could also be patellofemoral pain caused by tight muscles (quadriceps usually) or a mal tracking patella. Probably best to have a face to face appointment with a physio to get more certainty on the root cause of the problem. You could try taping first to see if that helps

@@jameswilliamsphysiorehab thanks for the reply 👍🏻 I will keep trying different things. I have spoken to a couple of physiotherapists about it and neither have been able to pin point what it is. The trouble is, I have no symptoms (except a small oedema), my ROM is great, I am strength training regularly so it is hard to tell physios what is exactly wrong because I have no pain. But I know if I was to play football there are certain movements (maybe deceleration, explosive turns etc.) that will cause the flare up again which will bring about lots of swelling and then it’s another 6-8 weeks of rehabilitation. Maybe I should just give up playing but the temptation is always there. I’m a student physio too so it is really interesting as much as it is annoying haha.

@@RR-ci9pm I do feel your conundrum because there are no symptoms on assessment. Also I would imagine higher higher level investigations may not show anything either, even if you were referred on for them. Explosive movements could mean its meniscus in origin which is irritating the joint. But if you have great ROM it's only likely to be minor and again probably wouldn't show up on assessment or further investigation. Good luck with your studies.

@@jameswilliamsphysiorehab I believe it is patella tendonitis because the flare up happens after lots of deceleration and so I have been working on my quads so that most of the force goes through that instead of the tendon. I was tempted into playing football last week and I played at a lower intensity with a knee brace and had no adverse symptoms the day after :)

As part of an hour long Pilates class you would usually do 10-20 reps, combined with other exercises. But as a stand alone exercise 20-30. To make it more interesting combine this with other Pilates exercises.

@@jameswilliamsphysiorehab thanks

Yes you can.

When you’re pulling against the band in this video it’s external rotation. When the band is pulling your foot back it’s internal rotation. As in the link below. images.squarespace-cdn.com/content/5c5dc8138dfc8cfff5bd0d26/1592760688662-1D37RWCFHA23BCO7J5RP/hip+ex+int.png?content-type=image%2Fpng

Glad it helped!

You're welcome

They do, but the idea with this method of taping is to take the pressure off the fat pads by lifting the knee cap. Also if you want tilting it which can further relieve the pressure. It does work the vast majority of the time but not always.

Well thanks for ur reply! I actually tried the way shown in the video, and I have to say that the tapes might not be working that good due to my poor technique of applying them, but they do not cause extra pain to my fat pads either. @@jameswilliamsphysiorehab

Glad you think so!

It depends really. There is no set time but it can reduce or disappear on its own. The average time is probably 3-4 months.

You're welcome!

You are allowed to workout; however I would get an assessment by a physio to check whether you are flexible at all your joints, as opposed to just the knees. As advice and strengthening would be helpful. With working out it maybe that you need to reduce the amount you do as well which is why a face to face assessment would be recommended.

I hope this works for you this time, good luck with your recovery.

could you lift with the pads?

You can do, it largely depends on the severely of symptoms. Loading the tendon in a controlled way and allowing the tendon to get used to those loads is the best way for it to heal long term. If you're able to do it with mild pain only then do continue with weight training.

@@brianhotaling5849 i lift most days each week and use the pads every time. the pain is mild and i've noticed that the pads help a lot to alleviate any further injury. usually after two or three days of rest the pain has completely subsided. but i lift to failure most sets so i am pushing myself pretty hard.

I also incorporate weighted lift exercises to strengthen the muscles around the tendon. specifically with a barbell at the end of a bench with my elbows planted firmly on the bench and my wrists extended out over the edge of the bench, gripping the barbell directly in the middle with both hands, then curling the barbell up and down (basically working out the muscle at the top of your forearm if your palms are facing up) and then the other exercise is seated on the bench, arms resting on my knees extended out all the way, palms down, then using two dumbells i reverse the wrist motion the other way, working out the muscle on top of the forearm with palms down. i hope that makes sense.

@@jbhamm02I think we have mutually issue, can you do any pull up or down without any pain after the session?

You can use any oil just to avoid the friction of your fingers against the skin. Even olive oil is absolutely fine.

Fat pad irritation won't usually go away on its own. It needs rest and reduction of the irritation either through taping or strengthening, or stretching depending on if there are tight muscles. The quickest it's resolved I've seen is about 2 weeks fully, but symptoms will gradually reduce over a longer period of time. Pain in that area can also be patella tendinopathy. So I would recommend getting it seen if it doesn't resolve with simple measures.

@@jameswilliamsphysiorehab how many days a week should I do physical therapy exercises and how many weeks should I do them?

@@jameswilliamsphysiorehab If I taoe my knee as you did in this video will it make it heal faster and can I play basketball with my knee taped like this?

@@jameswilliamsphysiorehab I rested for a week and I did rehab excercises 3 times that week and the 8th day I went and played pickup and I didn’t get pain till after a couple hours but it wasn’t major pain it was pretty minor. Would you say I’m on the back end of this injury? The pain goes away after I ice it afterwards too

@@kenjiwardsims It does sound like it is getting better if you are able to play sport with only minor pain afterwards. I would continue with the tape for another 2 weeks and then wean off it. If you get a return of symptoms, I would just have 1-2 appointments with a physio if you feel it is needed.

Hoffas syndrome involves the infrapatella fat pad rather than muscles.

You're welcome!

Glad it was helpful!

You can get tape from Amazon typing in k-tape or kinesiology tape for the search. I use rock tape and buy it from there or directly from the rock tape website.

There is no guarantee it will, and as I say in the video there is no firm evidence that exercises can help. however in the early stages if there is no pain then exercises and using tape or toe spreaders can certainly stop symptoms from worsening.

Yes, so by taping it in the V shape the principle is that you reduce pressure and inflammation over the higher part of the knee cap. This doesn't always work on it's own, so if you have ongoing problems a local appointment with a physio would be recommended so they can assess the knee in more detail

Thank you very much, it's good to know they're being useful.

Yes this would be fine to use vit e oil. It is probably the massage action itself which does the most to improve the scar appearance

Amazon is the easiest place to purchase it. Just search for K-tape or kinesiology tape.

Hello, I looked at the appointment and the videos should be external and internal rotation level one as beginner exercises and the serrates anterior wall slide exercise, which you should be able to access. These were beginners exercises prior to your face to face appointment. The links for the other 2 are here ua-cam.com/video/l5ts0jq929w/v-deo.html ua-cam.com/video/8lGzdk0KEXU/v-deo.html

I would love to but my Spanish is not that good. Apologies.

It's best to just wear it as a support with activities that irritate symptoms e.g. typing at a keyboard. It's not meant to be worn all the time and you would still do rehab exercises for the tendon at other times.

wear it FOREVER

Most tennis supports are useful and good quality, but if you are looking for that specific one the link is here www.amazon.co.uk/AVIDDA-Support-Adjustable-Compression-Golfers/dp/B089F9RLP9/ref=zg_bs_2826210031_sccl_6/261-3818004-1233951?pd_rd_i=B085MYRB1Y&psc=1

They tend to be better overall for distal hamstring tendinopathy. But should have an effect on the proximal attachments also.

@@jameswilliamsphysiorehab thank you very much, I will definitely give them a try! All the best!

You're welcome!

Isometric exercises are referenced in many articles especially regarding tennis elbow. www.researchgate.net/profile/Dimitrios-Stasinopoulos/publication/270450882_The_Effectiveness_of_Isometric_Contractions_Combined_with_Eccentric_Contractions_and_Stretching_Exercises_on_Pain_and_Disability_in_Lateral_Elbow_Tendinopathy_A_Case_Report/links/54d8e09a0cf25013d0406e20/The-Effectiveness-of-Isometric-Contractions-Combined-with-Eccentric-Contractions-and-Stretching-Exercises-on-Pain-and-Disability-in-Lateral-Elbow-Tendinopathy-A-Case-Report.pdf They are widely though to be a good exercise for beginners rehab as they strengthen the muscles and tendons without irritation. Static hold can be anything from 10-45 seconds.

This exercises should help along with wrist rotation or pro and supination as well. It certainly shouldn't cause any negative effects. If this continues consult with a physio or GP for further assessment.