I've been dealing with patella tendonothapy for 2 years.. rehab goes well then I get back to sports and the tendon gets too painful again. Thankfully, two years of this and I've learnt a lot in how to make it better. This video is short but if followed properly it's all you need to make that full recovery.
Should my knee be popping when doing leg extensions with this injury? I can place my hand on my knee and feel it too. Wondering if that is normal or if maybe I have another issue here.
Start with the end in mind... what type of knee extension movements do you need to be prepared for at the end of rehab? Make your own progressions based off of that.
For myself, I really only dunk (maximal approach jumps). So progressions for that are low intensity stationary and approach variations into medium intensity stationary and approach into maximal intensity stationary and approach... stationary jumping is naturally less patellar load, so that’s a good starting point for rehab... but you can make anything less patellar load by simply jumping lower.
@@iwantlee9510 Yes, jump rope can be good but that is mainly ankle stress. Great for Achilles, not much going on at the patellar tendon. You would need to have low intensity variations that include more knee flexion/extension for the patellar.
So I have patellar tendonitis . I'm in the military so it is from rucking and running. What would be the best stage 2 to progress back into running rucking ?
i'd like to hear the solution for this as I'm in a similar situation work wise. Doing exercised and at times it seems to be better, but then a bit more workload on the knee (mostly do to work) and bam...back to square 1
@@daniele5713 The challenge with patellar tendinopathy is the periodization. You should be doing a bodyweight squat every morning to assess the pain. Rate the pain on a scale of 1 through ten. By doing isometrics (stage 1) 3 times a day, you'll reach a point where the pain from your bodyweight squat will 3/10 or less. Once you reach that milestone, move on to stage 2 and start incorporating SLOW Quarter Squats. You should be doing your iso's everyday and then 5 sets of 6 slow quarter squats every other day. Pick a weight where you're at a 3/10 pain or lower. I guess it depends from person to person but I am at 22 year old male athlete and I got told to move on stage 3 once I was able to do 6 quarter squats at 225lbs with 3/10 pain or lower. Stage 3 was depth drops, and accelerations. I would suggest never moving on to stage 2 isotonics unless your tendons are ready for that stress. hope this helps
It depends. For most people, you are probably find to jump into stage 2 pretty quickly. If you’re controlling tempos (3s down 3s up), you’ll probably be fine to start.
I'm with THP Strength and they told me to move to phase 3 once I was able to do 5 sets of 6 reps of slow 225lbs quarter squats with 3/10 or less on the pain scale.
@@unreal4139 did you ever fully heal it? And like the first guy said we’re you completely pain free before doing plyo’s or did total pain free come after plyo’s, cos I’ve been doing slow heavy squats for about 2 months now and my knee feels great on the off days but sometimes I can still feel it when squatting down day to day. Would plyometrics help get rid of that last little bit of pain I can feel?
@@That1ne92 Storing energy in the tendons by doing depth drops and only focusing on sticking the landing actually helped with my pain in the way that I was completely pain free after doing my squats, but you absolutely need to incorporate some sort of plyos before returning to sport. I went progressively from depth drops, to pogo hops, to single leg multidirectional pogo hops, etc. From there I started jumping and cutting and was able to go back to playing my sport pain free
@@unreal4139 thanks that’s really helpful with the plyo’s tho often do you increase which ever one you did and how did you know to go harder cos for me I’ll feel no pain and go just a little bit harder then the next it hurts cos I overdid it
@@That1ne92 if the next day it hurts because you overdid it, then you now know when to stop and what exersises cause too much pain. you gotta take notes and track your pain. you don't gotta start with a lot. 4 sets of 10 SL pogo hops is enough plyo volume for a day when you enter stage 3
@@jake_tuura that's what I thought too, the problem its when it became chronic that's what I got to my triceps calisthenics destroyed me then I think the same for my both knees might take the book 📖 honestly hope I'll find something that help me thanks you 🙏.
is it really true that I need to be able to single leg leg press 150% of my body weight for 3 sets of 6-8 before I move to stage 3? If not, how do i know i have enough strength to advance to stage 3?
That’s a general guide. It can be useful. Might work for some, might not for others… you want to have good strength of the lower limb and quad, for it to be pretty equal side-to-side, and to not experience more pain during or the next day before you move to stage 3
So, I can without pain do depth jumps, single leg jumps, front squats, power cleans etc. but as soon as I go back to dunking I feel it pretty bad still
I've been dealing with patella tendonothapy for 2 years.. rehab goes well then I get back to sports and the tendon gets too painful again. Thankfully, two years of this and I've learnt a lot in how to make it better. This video is short but if followed properly it's all you need to make that full recovery.
Should my knee be popping when doing leg extensions with this injury? I can place my hand on my knee and feel it too. Wondering if that is normal or if maybe I have another issue here.
What would be your top exercises for low intense jumping, accelerating, decelerating, and cutting?
And As always Thanks for your videos!!!
Start with the end in mind... what type of knee extension movements do you need to be prepared for at the end of rehab? Make your own progressions based off of that.
For myself, I really only dunk (maximal approach jumps). So progressions for that are low intensity stationary and approach variations into medium intensity stationary and approach into maximal intensity stationary and approach... stationary jumping is naturally less patellar load, so that’s a good starting point for rehab... but you can make anything less patellar load by simply jumping lower.
Get yourself a jump rope. That's what I started with. You're not jumping high, but you're still jumping.
@@iwantlee9510 Yes, jump rope can be good but that is mainly ankle stress. Great for Achilles, not much going on at the patellar tendon. You would need to have low intensity variations that include more knee flexion/extension for the patellar.
Do you do coaching? For patellar rehab?
I sell a program for it: jackedathlete.com/jumperskneeprotocol-2/
Question: Can I combine stage one and stage two and do both isotonic and isometrics?
Yes
@@jake_tuura thanks bro
So I have patellar tendonitis . I'm in the military so it is from rucking and running. What would be the best stage 2 to progress back into running rucking ?
i'd like to hear the solution for this as I'm in a similar situation work wise. Doing exercised and at times it seems to be better, but then a bit more workload on the knee (mostly do to work) and bam...back to square 1
@@daniele5713 The challenge with patellar tendinopathy is the periodization. You should be doing a bodyweight squat every morning to assess the pain. Rate the pain on a scale of 1 through ten. By doing isometrics (stage 1) 3 times a day, you'll reach a point where the pain from your bodyweight squat will 3/10 or less. Once you reach that milestone, move on to stage 2 and start incorporating SLOW Quarter Squats. You should be doing your iso's everyday and then 5 sets of 6 slow quarter squats every other day. Pick a weight where you're at a 3/10 pain or lower. I guess it depends from person to person but I am at 22 year old male athlete and I got told to move on stage 3 once I was able to do 6 quarter squats at 225lbs with 3/10 pain or lower. Stage 3 was depth drops, and accelerations. I would suggest never moving on to stage 2 isotonics unless your tendons are ready for that stress. hope this helps
Hi! When should I go to stage 2 exercises? Should I be painless at all during the exercises and the day after?
It depends. For most people, you are probably find to jump into stage 2 pretty quickly. If you’re controlling tempos (3s down 3s up), you’ll probably be fine to start.
do you only start phase 3 when you are pain free? Or does it help achiving pain freeness?
I'm with THP Strength and they told me to move to phase 3 once I was able to do 5 sets of 6 reps of slow 225lbs quarter squats with 3/10 or less on the pain scale.
@@unreal4139 did you ever fully heal it? And like the first guy said we’re you completely pain free before doing plyo’s or did total pain free come after plyo’s, cos I’ve been doing slow heavy squats for about 2 months now and my knee feels great on the off days but sometimes I can still feel it when squatting down day to day. Would plyometrics help get rid of that last little bit of pain I can feel?
@@That1ne92 Storing energy in the tendons by doing depth drops and only focusing on sticking the landing actually helped with my pain in the way that I was completely pain free after doing my squats, but you absolutely need to incorporate some sort of plyos before returning to sport. I went progressively from depth drops, to pogo hops, to single leg multidirectional pogo hops, etc. From there I started jumping and cutting and was able to go back to playing my sport pain free
@@unreal4139 thanks that’s really helpful with the plyo’s tho often do you increase which ever one you did and how did you know to go harder cos for me I’ll feel no pain and go just a little bit harder then the next it hurts cos I overdid it
@@That1ne92 if the next day it hurts because you overdid it, then you now know when to stop and what exersises cause too much pain. you gotta take notes and track your pain. you don't gotta start with a lot. 4 sets of 10 SL pogo hops is enough plyo volume for a day when you enter stage 3
Can we do jumping rope while having patellar tendonitis? At least 1-2 min to warm before doing eccentric curious about that small details...
You can do anything as long as there isn’t too much pain during and if you don’t get an increased pain response the following day
@@jake_tuura that's what I thought too, the problem its when it became chronic that's what I got to my triceps calisthenics destroyed me then I think the same for my both knees might take the book 📖 honestly hope I'll find something that help me thanks you 🙏.
Does your program work for hoffas fat pad issues?
I suffer from patella tracking syndrome as well.
No, watch this video and follow the 2-stage process for fat pad: ua-cam.com/video/9o6kb78B800/v-deo.html
Is it okay to get back into plyometrics by doing twice plyometric trainings the first week? Or is it too much for the first week?
Depends on how much you’re doing but if it’s not crazy and if you’re not getting increased pain responses from it, that should be fine
is it really true that I need to be able to single leg leg press 150% of my body weight for 3 sets of 6-8 before I move to stage 3? If not, how do i know i have enough strength to advance to stage 3?
That’s a general guide. It can be useful. Might work for some, might not for others… you want to have good strength of the lower limb and quad, for it to be pretty equal side-to-side, and to not experience more pain during or the next day before you move to stage 3
@@jake_tuura appreciate the input, thanks!
Yessir Admin💯
Yup
So, I can without pain do depth jumps, single leg jumps, front squats, power cleans etc. but as soon as I go back to dunking I feel it pretty bad still
Me too! Would love to know how to fix this or if this just takes time
You need to grade dunking and progress that movement more slowly… and/or you just need more patience in the rehab process