@@juanameric7653 Sometimes it can be good to rest a bit. Always depends. A really reactive tendon might need a bit of settling. Once you’re out of that stage, it will need load.
@@Chavanun555 sorry for the late replay. I did two weeks of isometrics before moving to the slow strengthening phase and I continue to use them as a warmup. Now answering your second question what I did to not feel pain when I’m squatting was just doing the isometrics before my workout that usually takes the pain out temporarily. But if you still feeling pain when squatting make sure to push through it if it is less than 3/10 pain.
I just started isometrics today. 4 sets-30 secs single leg , 60 or less degree, leg extension at 50 percent max. 1 set at 60 degree degree double leg extension at 80-90% max for 30 seconds. Walked off like that was cool, then my knee flared up for like ten minutes!!! I was scared but i went back to watch the video about pain during exercise and felt reassured. 15 mins later all better lol. It was only my right (most affected knee) so I think I just shocked it by applying strain focusing on the femoral pattelar pole where I prob have the most damage. Ive always been able to pinpoint almost within a cm where the pain orginates from. Thanks for all the info Jake
Some need to take it gradual with the load if they have a really bad tendon… As long as you were better after and don’t have increased pain the following morning, you should be good to keep progressing without the need to scale back.
Hi Jake. I've been using your rehab program for over a year and am back to full fitness and playing football/soccer again. However, in a deep squat position I feel pain in the patella tendon just below the kneecap. What could be the reasons for this? Thanks heaps for all your information! you've helped me heaps..
@@ResponsibleBoooms that’s common. Nothing to worry about. It’s a position where the tendon is probably mashing against the patella and aggravating it. Might go away, might not. It’s not concerning
@@jake_tuura thank you for your answer! Is there anything such as stretching out the quads to potentially help the patella and tendon be less likely to mash in this position or is just one of those things that may or may not go away like you said? thanks again for your help man, truly changed my life
love the vids, but no one ever talks about how long to regenerate after, like how many days rest do I need and am I allowed to do endurance sports inbetween heavy lift sessions?
My pain has been gradually decreasing for months now. I can do split squats with 30lb in each hand with no pain for at least 12 reps. Since in general I'm still have a bit of knee pain should I try to jumping to 45-50 pounds in each hand for fewer reps?
Jake would a selectorized horizontal leg press work with this? Starting at 8-12 reps and working my way down? I also have glutial tendinopathy so il have start light and work up slowly. Any advice would be appreciated.
Curious why you didn't talk about the cluster sets to address keeping loads heavy while hitting those different rep maxes (I think that's in that paper)
Interesting. So what kinda sets scheme would be used ? Up to the individual depending on response, but would something like 5 X 6 be a good starting point ?
@@jake_tuura Thanks, Jake. Very interesting finding. Makes me wonder how isometrics are so good for pain despite the fact that there's no way I think I could hold a
@@jamcrabaudiobooks3101 Isometrics help pain. But you have to give your tendon an intensity that it can handle or isometrics will do the opposite. Tendons are stressed by rate of loading (which would be pretty much zero in an isometric) and load (which is the weight or tension you're putting through the tendon)... Some people can handle crazy high loads in isometrics. Some people have to start more gentle and increase load as their tendon improves. It's really common sense. Don't push into excruciating pain. Some pain is okay. And make sure that it's staying stable or decreasing as you work to improve function.
@@jake_tuura Yup. No arguments there. So in that case, do you think these 45 second isometrics that Jill Cook prescribes provide pain relief because they're holding at >70% RM? My guess is that I wouldn't be able to hold such a weight for 45 seconds, but I still get pain relief from them. Perhaps I'm wrong though. I need to go to the gym and try it out.
@@jamcrabaudiobooks3101 the heavier load is better for tendon adaptation… this is pretty consistent across the research… as for pain, pain is always individual so you try a bunch of things and see what works. Loads, times, exercises, angles, all can vary in their effectiveness to reduce pain person to person
@@jakecurtis9702 probably good, concern would be that people with PT don’t use their quads to back squat so they don’t get developed but you’re doing other quad exercises so you should be good.
@@jake_tuura yeah, I was sceptical of physios prescription, glutes firing all day on the back squat, but thanks for the advise, love your content, podcast and all a great listening experience
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](http://i.ytimg.com/vi/-dJIxiZcy_8/mqdefault.jpg)
This whole channel is an absolute goldmine of information. Thank you so much for putting all of this together!
Cheers
You a dawg . These videos really help me out. Waiting for my tendon to calm down so I can start the isometric load process.
You dont need to calm down the tendon, if isos hurts you probably have patellofemoral pain
@@juanameric7653 Sometimes it can be good to rest a bit. Always depends. A really reactive tendon might need a bit of settling. Once you’re out of that stage, it will need load.
Incorporating this got rid of my pain 100% I figured I wasn’t loading my tendons enough
So basicly u just went heavier on your slow strength phase?
@@Chavanun555 Yes, I increase the weight close to failure, after a week knee pain went down dramatically
@@oscarocon6251 oh but do u push through pain? What about the isometric phase?
@@Chavanun555 sorry for the late replay. I did two weeks of isometrics before moving to the slow strengthening phase and I continue to use them as a warmup.
Now answering your second question what I did to not feel pain when I’m squatting was just doing the isometrics before my workout that usually takes the pain out temporarily. But if you still feeling pain when squatting make sure to push through it if it is less than 3/10 pain.
@@oscarocon6251 I see thanks for the reply.. How long it took u to go pain free?
I just started isometrics today. 4 sets-30 secs single leg , 60 or less degree, leg extension at 50 percent max.
1 set at 60 degree degree double leg extension at 80-90% max for 30 seconds.
Walked off like that was cool, then my knee flared up for like ten minutes!!! I was scared but i went back to watch the video about pain during exercise and felt reassured. 15 mins later all better lol. It was only my right (most affected knee) so I think I just shocked it by applying strain focusing on the femoral pattelar pole where I prob have the most damage. Ive always been able to pinpoint almost within a cm where the pain orginates from. Thanks for all the info Jake
Some need to take it gradual with the load if they have a really bad tendon… As long as you were better after and don’t have increased pain the following morning, you should be good to keep progressing without the need to scale back.
@@jake_tuura I'll report back. As always thanks for the help!
How is it now?
@@rjdiii1224 report :D
thanks for the video
Hi Jake. I've been using your rehab program for over a year and am back to full fitness and playing football/soccer again. However, in a deep squat position I feel pain in the patella tendon just below the kneecap. What could be the reasons for this? Thanks heaps for all your information! you've helped me heaps..
@@ResponsibleBoooms that’s common. Nothing to worry about. It’s a position where the tendon is probably mashing against the patella and aggravating it. Might go away, might not. It’s not concerning
@@jake_tuura thank you for your answer! Is there anything such as stretching out the quads to potentially help the patella and tendon be less likely to mash in this position or is just one of those things that may or may not go away like you said? thanks again for your help man, truly changed my life
love the vids, but no one ever talks about how long to regenerate after, like how many days rest do I need and am I allowed to do endurance sports inbetween heavy lift sessions?
@@Klautsche depends on too many factors. You have to do more research and figure it out for your situation
@@jake_tuura Do you have a general recommendation? I know it depends but for muscles you could say 48h generally is good, how about tendons?
My pain has been gradually decreasing for months now. I can do split squats with 30lb in each hand with no pain for at least 12 reps. Since in general I'm still have a bit of knee pain should I try to jumping to 45-50 pounds in each hand for fewer reps?
If pain is stable and acceptable, you can keep pushing. It’s when you get a next day flare up that you should scale back.
Jake would a selectorized horizontal leg press work with this? Starting at 8-12 reps and working my way down? I also have glutial tendinopathy so il have start light and work up slowly. Any advice would be appreciated.
So if my leg workout routine is hack squat follow by some split squat. I should do heavy sets for both exercises?
if I do barbell squats 70% of my 1RM (6reps) for a 3 sec ecc and 3 sec con , should I be locking out at the top or not for tendon strengthening
Curious why you didn't talk about the cluster sets to address keeping loads heavy while hitting those different rep maxes (I think that's in that paper)
Wasn’t that interesting to me. The main point is to go heavy.
Interesting. So what kinda sets scheme would be used ? Up to the individual depending on response, but would something like 5 X 6 be a good starting point ?
Yes
Should I include slow leg extensions 3x8?
If you wanted
Just a random comment for UA-cam algorithm
Amazing
Sorry, I'm not super familiar with the lingo - 6RM means I'm lifting enough weight in that set that I would feel like a 7th rep is unbearable?
Yes
@@jake_tuura Thanks, Jake. Very interesting finding. Makes me wonder how isometrics are so good for pain despite the fact that there's no way I think I could hold a
@@jamcrabaudiobooks3101 Isometrics help pain. But you have to give your tendon an intensity that it can handle or isometrics will do the opposite. Tendons are stressed by rate of loading (which would be pretty much zero in an isometric) and load (which is the weight or tension you're putting through the tendon)... Some people can handle crazy high loads in isometrics. Some people have to start more gentle and increase load as their tendon improves.
It's really common sense. Don't push into excruciating pain. Some pain is okay. And make sure that it's staying stable or decreasing as you work to improve function.
@@jake_tuura Yup. No arguments there. So in that case, do you think these 45 second isometrics that Jill Cook prescribes provide pain relief because they're holding at >70% RM? My guess is that I wouldn't be able to hold such a weight for 45 seconds, but I still get pain relief from them. Perhaps I'm wrong though. I need to go to the gym and try it out.
@@jamcrabaudiobooks3101 the heavier load is better for tendon adaptation… this is pretty consistent across the research… as for pain, pain is always individual so you try a bunch of things and see what works. Loads, times, exercises, angles, all can vary in their effectiveness to reduce pain person to person
What if feeling pain during set? Is it ok? Coz pain is sometime bearable but when doing set I feel some irritation in that area
ua-cam.com/video/D782BunPJkc/v-deo.html
The problem is i doesn’t come in the painfree isotonic phase. Every time I try to split squat it hurts. Any advise?
Do isometrics until you can tolerate through-range exercises
@@jake_tuura thanks mate i tell you if it works
I see your doing split squat or goblet front on a 25degree angle, thoughts on back squat?
Thoughts is always a bad question. Back squat for what goal?
@@jake_tuura HSR, I hit back squat, Bulgarian split, and leg press, leg extension 2time a week
@@jakecurtis9702 probably good, concern would be that people with PT don’t use their quads to back squat so they don’t get developed but you’re doing other quad exercises so you should be good.
@@jake_tuura yeah, I was sceptical of physios prescription, glutes firing all day on the back squat, but thanks for the advise, love your content, podcast and all a great listening experience
@@jakecurtis9702 what about hack squats. Do other muscles fire as well
what is the isotonic phase?
Lifting
WEEEEE!!!!
Two different weights like the Seed