Patellar Tendonitis Exercises & Stretches for Pain Relief - Ask Doctor Jo
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- Опубліковано 13 чер 2024
- Patellar tendonitis, or jumper’s knee, is when there is pain in the knee right at the attachment of the patellar tendon to the kneecap (patella). These stretches & exercises should help with patellar tendonitis. Got runner’s knee? Try these: • Runner's Knee Pain Exe...
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Knee Pain Relief Exercises & Stretches:
• Knee Pain Relief Exerc...
10 Best Knee Pain Strengthening Exercises:
• 10 Best Knee Pain Stre...
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Patellar Tendonitis Exercises & Stretches for Pain Relief :
• Patellar Tendonitis Ex...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Спорт
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Thank you!!!!
This is a really nice video.
Doc please have something thats like a tennis elbow on the outer side of my left knee. Am worried its been over a month now
I can report that after watching this video and doing the exercises, I have experienced immediate relief for my knee. I have stretched and used a massage tool on trigger points which only achieved some relief. Not being able to do the bridge without knee pain, or walk upstairs without pain and been my problem for several months now. Simply sitting in a chair and alternate raising my knees has been a wonderful exercise for relief. I will now incorporate your exercises in my normal twice weekly gym routine. I am 77 years old and have this problem for nearly two years. Thank you so much.
You're welcome. I'm glad they helped.
Lynnea Kleinschmidt I’m fourteen and it’s hard to kneel or sit sometimes
I'm 25 and I feel this in my right knee only. I read the comments and thought everyone was exaggerating...
I did the excersises for about 2 minutes and when I stood up I had INSTANT relief. Going to take my time and do these stretches slowly, for longer, regularly. Thank you so much!
You're welcome!
same here
How’s your knee now?
@Salvi Villanueva I forgot I had even had a knee problem. It's been so long that I haven't had knee issues. Definitely follow along and have patients. I'm about 30lbs heavier now (due to lifting and bulking) and knee pain? Non-existent (hopefully it stays that way). After you heal this you won't take your knees for granted, I practice mobility and stretching regularly (2-3 times a week when I'm on the couch watching TV or inbetween in the kitchen cooking. Really easy to fit some moves in. I definitely recommend these excersises. I squat at the gym, way heavier than before (with good healthy form and shoes with a slightly elevated heel) and I honestly forget I had these issues with my knee the way they have not came back
@@marktheregulardude8651 how long it took to feel good and you train again? You did only this? No spanish squats or something?
Thanks Dr. Joe! Moved my knee cap while watching, that was really weird. I'll try these techniques and see how it goes!
You're welcome! It does feel weird :-) I hope it helps get you back on track with your trip!
Loved this so much. Thank you for breaking it down and giving different variations on teach of the exercises 🧡 Definitely going to continue with this.
Thanks, and you're welcome.
I’ve had bad tendinitis for years (and I’m only 22 LOL) hardly anything helps... but this made me feel like I’ve got someone else’s healthy knee! How!? Thank you so much for this relief 💙
You're welcome!
Doc, you rock! I have been having that very issue with my right knee lately by the thanks to you, my search is over before it even really started.
Thanks! I hope it helps!
The knee movement totally helped.
I did the knee cap movements and my knee pain is gone! Golfing Sunday!
How long did it take to get rid of it?
@@JjjjjjjQ13 immediately. However, I did schedule an appointment with my doctor and have a damaged meniscus. The exercises work as advertised but, get yourself checked out.
@@michaeldavis2226 So the pain went away fine? But you just have another injury? How many days you suppose you did it. I've been having problems with me tendinitis.
@@sebastianrestrepo2484 just got my MRI results and I have a torn meniscus. The doctor actually gave me a cortisone shot to mask the pain. Downside is that I have to wait three months before anything can be done. Follow up appointment coming soon and will find out how it's going to be corrected. Cortisone got me feeling good and the exercises do a great job of removing the pain
@@michaeldavis2226 Dang hope you recover well. So the knee cap movement did good I suppose?
First time seeing your Channel...I've been looking for good research on Jumper's knee and this has been the most professional video I've seen. I'm only half way through the video but thought I'd share!
Also was diagnosed with jumper knee when I was a junior in high school and I just worked out through the pain but now the pain is unbearable...
I added this video to my watch later and I'm excited to these stretches at the gym tomorrow!
Thanks! I hope it helps.
kyle Branson I’m a sophomore right now and my knees are killing me
Thanks Jo.. very helpful and clear,, you have a lovely warmth
You're welcome, and thanks!
from morocco i say thank you very much doctor , respect !
You're welcome, and thanks!
waa fin salam hh
I have been suffering from this for 2 days straight and I literally felt some relief! I still have some minor discomfort but this really helped! Thank you so much!
You're welcome!
Thank you so much you're amazing 😊
You’re welcome, and thanks!
Thank you so very much!
You're welcome!
This is a whole workout! Thank you
You're welcome.
THANK YOU SO MUCH for making this instructional video for something I Reallllllllllllly need😘
You're welcome! I hope it helps.
I love these videos! I have arthritis in my knee, ankles and wrists. I always have to remind myself I’m not like those instagram fitness girl.
LOL, thanks! :-)
the instagram fitness girls aren’t even like the instagram fitness girls lol they be filtering all day every day
Thank you for sharing this video
You're welcome.
Dr. Jo, thank you for all your videos. You have helped me so much with running injuries
You're welcome.
Holy crap, I literally have no more knee pain after this thank you so much
You're welcome.
How long did it take to get rid of the pain and how many times a day did you stretch. Cheers.
I’ve had this for about 2 years and it affects every aspect of my athletic life. Thanks for the help.
You're welcome.
I’ve had this for over five years and it’s terrible
K K yeahhh but unfortunately for me and you maybe, we can’t just stop all physical activity to heal :(
AJ R I know right! Being active is my main way of coping with everything. If I can’t skate idk what I’m doing
Same bro
Excellent video, Dr. Jo! Thank you for helping us!
Thanks, and you're welcome!
Thanks so much, this has really helped so far. Great video!
You're welcome, and thanks!
Thank you!! This video really helped me! Thanks so muuch!
Greetings from Italy!
You're welcome!
I wanna try if this exercise really helpful to you
Omg. I was surprised how quickly the soreness in my knees dissipated.
Usually it’s a struggle returning back to walking after my km runs, and I often fall asleep as soon as I get home. This was very effective and the results happened almost instaneously
The little knee cap movements helped me so much! Thank you!!
You're welcome!
Thank you for making these kind od videos ❤🙌
You're welcome.
Thank you so much, Doctor Jo! I've recently had this injury(?) from working out though I don't even know how I got it in the first place. I panicked so much that I thought I needed an orthopedic surgeon in the first place but it's really not. This video helped me.
You're welcome.
If i stand on one leg and bend down where my issue is, pain starts on that tendon below the knee cap. Is that jumpers knee?
Excellent
Thanks so much for these exercises! They really work!
You're welcome!
Suffering with the pain in my knees so bad just done all these Exercises and feel relief already thank you so much 😭👏🏽
You're welcome.
Very helpful, it reduced my knees pain by 90%.
works like magic!!!!
THANK YOU SOOOOOO MUCH DOC, this video was very very useful and hopefully it rids me of the problem.
You're welcome!
How did it go? Did the treatment work?
These look so simple but only when you get down to do them you realise how hard they actually are. Its not even like ive objectively weak legs
I cant thank you enough . I've had this pain for a month now and after just one day of your exercise routine I got immediate relief in the pain ❤️ thank you very much again .
You're welcome.
Bro do you had pain below the knee cap where a little bone bulges out?? I have pain there....
@@suhailjasrotia7480 that’s called osgood schlattis I think and I’m pretty sure it’s a growing knee pain . You dhoulf check with a physio but I’m pretty sure it’s very common so don’t worry
@@jjjj6sljl721 actually.... I am 23 years old ...and i don't do sports ,jumping etc... Actually i sat on my foots on a bad wider angle and it put pressure on those bony lumps maybe i get that pain from that ..i also do x ray.. everything is normal .. but the symptoms are of osgood schlatter..... But why it's coming at the age of 23...😭...on both knees .....how to reduce pain???
@@suhailjasrotia7480 Id recommend a physio or maybe you can try using a strap to reduce pain but I’m sorry but I don’t know much about it
You are a professional
Thanks for this info!
You're welcome!
Its 2:30 am can't sleep pain is excruciating. Thankyou for you excercises!! It helped the blood flowing! I have much less pajn and i can sleep again!!
You're welcome!
my knees won't do the first part
Wow, Dr Jo! Great effort by you to reply to so many comments. I've never seen anything like it on UA-cam
Thanks :-)
Thanks it really helped me.
You're welcome.
Thanks. I’ve been hobbling around for two weeks. After watching and doing these exercises I have I stand pain relief. Thank you. ❤️
You're welcome.
Did it go away?
Thank you for the exercises! My question rather than exercise, during your recovering phase which exercises you shouldn't do, I'm subscribed now ;) great channel
You're welcome, and thanks! Usually pushing off type activities like jumping or quick bending of the knee (which might overstretch the tendon), should probably be avoided, but mainly just let pain be your guide. Some pain is fine, but not sharp or intense pain.
@@AskDoctorJo Thank you very much doctor, you're awesome, greetings from Venezuela
You're welcome, and thank you! Good luck!
So much thank you
I’m Zumba instructor. I have this problem 15 years. Have been many place but no one didn’t properly told me. What’s my problem. Now I know . Am i able to dance now ? Pain is 10 in 3
Thank you, you’re awesome!
You're welcome, and thanks!
Your exercises provided great relief.. thank you !!
You're welcome!
About 5 minutes in, and honestly this video has already helped me more than paying $120 a week for a physical therapist lmao thank you!
You're welcome :-)
Thank you 🙏🏽 so much 🤩
I had this injury for 1 year and since I started these exercises I’m seeing the difference Nd the pain is almost gone 🥰
I just have a question , how many times should I do that per a week?
You're welcome! These can be done every day.
Thank you 🙏🏽 ☺️
Thanks Dr. Jo!
You're welcome!
Thank you Jo, all of your videos have helped me with my knee pain, i was in pain for about 7 months i took meds, rested and nothing helped but as soon as i started doing the exercises and stretches that you suggest on your vids i been felling much better keep the good work!
You're welcome!
Who else looks like they have two knees on their leg?
It’s the attachment points of the tibia and femur
To me it looks like I have 3
It’s called Osgood-Schlatter
Nah
@@crowbaseball2259 does these exercises get rid of osgood schlatter I have it
How long after getting tendonitis should one get back to normal workouts?
Please do let me know
Thank you so freaking much
You're welcome.
Thanks a lot
You're welcome.
Omfg I needed this. I've been beating my knees to death with my precession massager. My calves and hamstrings are always sore and I have huge lumps around my knee caps. When I lay straight with my legs out the right always falls to the side. Thats the worse one as of now because it use to be the left one. Im only 34 and literally have to pull myself up the flight of stairs to my apt. Its so sad. Im moving in a month and im dreading taking boxes up and down. When I get out of bed I have to stand there and let my knees get adjusted. Then im walking like a newborn for the first min or 2. Lol. Also my hamstrings use to be so tight I couldn't even stretch my legs out because my leg was always pulling in. All of this from overuse and me amping up my workout to lose weight so wouldn't mess up my knees long term. Ow the irony. 🤦♀️🤦♀️ this happened last yr. And its gotten worse slowly. Its a horrible thing 😞 😪 😫 😔
I am so grateful for these exercises. They are my daily routine now, otherwise I am really hurting.
May I ask you some questions Dr Jo? I feel a little lost with what is going on with my knee and I don't get much of an answer from my Dr.
I fell 4 months ago real bad on my knees. As I was on my way to Germany I never went to a Dr as I thought I just bruised it badly. I let 3 1/2 month pass when I got an MRI done. It shows that I have a small fracture in my lateral meniscus and that I have a diffusely thickened patellar tendon pacticularly in the mid to proximal aspect with amorphous increased signal. This measures up to 1.4cm in thickness.
I am not an athlete at all. I wonder if this came because of the miniscus tear? I have the feeling the tear has been growing together in these 3 1/2 months and now there is just a little tear left. Did this stress my patellar tendon?
I am not sure what I need to do to heal this now. I am taking Curcumin w/ Bioperine and Ginger. Now I am getting another supplement with Glocusomine/MSM, Boswelia etc and I am getting a MSM cream. I am doing your excericises and Thank God they really make a difference. I am just concerned with the inflammation and the thickness of the tendon. Is there anything else you can recommend me? I will get some acupuncture too.
Sorry for all those questions. I would even set up an appointment with you if that is possible. I just need some help with this. Thank you so so much for your time and effort!!!
You're welcome. I'm glad the exercises are helping. Did you have any knee issues before the fall? Sometimes a meniscus can tear just over time with "wear and tear," but it's definitely possible all that happened with the fall. Usually when we fall on our knees, we hit the patella (kneecap). Since the patellar tendon is attached to the patella, if the patella was extremely moved with the fall, it most likely tore it then, and has been healing since. The thickness is usually just a sign of scarring or irritation. Are you able to go see a physical therapist in person?
Thank you dear Dr Jo for such a fast reply. I didn't really have any problems with my knees before, but I could feel sometimes that they are not so strong when getting up from kneeling. To see a physical therapist I will have to drive over 2 hours. I live very remote. I thought I just do your exercises. They really do help me. I was just concerned about the thickness of the tendon. I hope my supplements knock out the inflammation and it is just some scarring. Thank you so so much for being so helpful and also available for questions. I really appreciate it so much!!!
You're welcome! I definitely think if you feel like the video is helping, it will continue to feel better. Just stay consistent with it, and hopefully you will be completely recovered soon. Good luck!
Hello Doctor Jo, thank you for the demonstration, I am wondering why exercise the gul med and max helps the knee pain??
Thank you so much. This has helped a lot and the pain has definitely eased off.👍😊
You're welcome.
Mine is below that area. I keep on getting injured, and I almost just need to stop 😂
I’ve been having knee tendonitis for 3 and a half years now and couldn’t find a cure 😔
Have you been to a physical therapist in person?
THANKS DR VERY USE FULL INFORMATION 👍
You're welcome.
Thanks, Dr Jo!!!
I’m always amazed at how well UA-cam works for medical diagnosis and treatment. I can find causes and descriptions on medical websites, but it’s people like you who really help us all.
Thanks again.
You're welcome!
I can’t tell if I have it and I think I’ve had it for months if so and because of covid 19 I don’t think I can get help for it. Edit: It has went away on its own finally
Same 😭
yMhOW I don’t know if my leg is broken or what😭
@@tayahangysl7751 same I'm worried about it i play basketball
dogs rule
:-)
You are always a blessing thank you so much
Thanks, and you're welcome.
Wow. I already feel relief. Thanks for the slow and detailed video.
You're welcome.
loved it
Thank you very much, stretches made the difference with me
You're welcome.
Thank you so much for sharing this video. It gave me much relief in my knee pain.
You're welcome.
Thank u soo much this really helped!
You're welcome!
Thanks
You're welcome.
many many thanks to you
You're welcome.
Very nice it's effective
Thank you, it helped a lot!
You're welcome!
You are amazing!
Expert of the human body.
Thanks!
Thanks, and you’re welcome.
This has truly helped me, I just got diagnosed with jumpers knee about 6 months ago and after trying these I’ve experienced instant relief. Thank you so much!
You're welcome!
Gocrazyy 1254 does your jumpers knee go away, or how long does it take to heal?
I found the video extremely helpful and easy to follow. 😎
Thanks!
ughhh im so happy you have these the doctor told me t strengthen my quads but i also need stretches!!! thank youu
You're welcome.
Thank you to you and your adorable pooch!!!
You're welcome! 🐾
Good to see the pup. Thanks for the video. 🐶
You're welcome :-)
Thanks Dr Jo, this helped me allot
You're welcome.
Thank you so much
You're welcome.
Thank you
You're welcome.
thank you very much doctor😃
You're welcome.
Dr. Jo is the best. No doubt about it.
Thanks :-)
May I ask if we can do the same exercises standing up with a bend tied on one side somewhere (for example around the basis of the bed) and on the other side around our ankle? And pushing of course very very gently? Thank you in advance!
Thanks Dr. Jo ❤️🤝
You're welcome.
Great videos, these are so helpful, thanks so much! :D
You're welcome!
That calf stretch makes my knee feel 100% better! Thank you!
You're welcome!
Thank you! immediate relief after stretching and massage
You're welcome!
Oh my god first two exercises gave me great relief . Thanks doc
You're welcome.
My knees have been hurting the past couple of weeks after pushing myself too hard running, these stretches have helped so much. Thank you!
You're welcome!
Oh my! These are great! I've struggled with pattelar tendonitis for more than a decade and had no idea streches and exercises would help. I'm glad I found this video!
I hope they help!
That's very unfortunate
Thankyou doctor jo❤️
You're welcome.
thank you for the exercise,i had suddenly knee pain on the side on my kneecap from a workout.it was gone after few minutes but i still wanted to treat it and that video helped
You're welcome.
Tanks a lot,,,,
You're welcome.
I was in so much pain until I tried these exercises. I am so grateful to get some relief. Thank you!
You're welcome!
Thank you!! An incredibly helpful video AND a pdf? *cheers excitedly*
You're welcome, and thanks!