So great. Americans had been treating me so poorly I developed symptoms of being mentally ill. These videos helped me recover from patellar tendonitis so I could maintain a normal life and forgo lifelong debilitating mental illness as well.
THANK YOU for making these videos, I want your book asap! I have been athletic all my life and never had knee pain until 7 months ago. It began very mildly at work, in both knees, so I decided I would run it off the next day, always worked before. I had turned 40 2 months earlier. I ran to the top and back down of my backyard mountain from 5500 ft. to 10500 ft. over 15 miles with mild discomfort. Next day I woke up with pain and swelling in both knees. I just kept thinking it would go away so I went snowboarding 3 times, cross country skiing once, whitewater kayaking once, and mountain biking 3 times. Pain kept getting worse so in March I stopped all athletic activity. Problem is I have a job that requires me to walk between 5-10+ miles each day and I work 12 hour shifts. I work 3 days one week and 4 days the next so I have 3 day and 4 day weekends as well. I am so stubborn I only started parking closer and taking the elevator last week, even though the pain has been consistently getting worse over the last 7 months. I would go up and the down the stairs one step at a time putting all the pressure on my left knee and always stand from a seated position on my left knee, which has made it worse, still not as bad as the right. Honestly, I can't get out of my own way. The pain is so bad now it is difficult to walk or stand up. I bought some patellar straps and they really help but as soon as they come off, pain comes roaring back. I am having my first child in late August and am scared to death I wont be able to be active with her. I am resting and icing now but have just felt ready to give up. I am afraid I may be level 3, I finally started rehabbing one month ago but it is making the pain worse. Sorry for long post but finding your videos has made me decide to keep fighting. I get 3 months off work when my daughter is born and I plan on ordering your book today, if it is still available. You are by far the most informative and helpful person on the entire internet when it comes to patellar tendonitis, please keep it up! You have restored hope in my belief that I can beat this, or at the very least manage it! Thanks again!
Thanks Martin! Your videos and advices REALLY help. Usually, I am not writing any comments. I guess this is the first one. But, I wanted to give you a very positive feedback.
Wow, thanks so much for answering my question! You are exactly right about taking the elevator. The day after a successful workout I would do too many stairs at work which would interfere with my rehab. I started to see the most progress when I used the elevator for a few weeks to let my knee rest between workouts. Great video!
Hello Martin, developed patellar tendinitis last April training for the cycling season. This was after a good winter of both alpine and nordic skiing. Not the first time I have dealt with this issue, 20 years ago actually had a patella tendon debridement surgery. It was a long recovery but eventually got back to a pretty strong place, bike racing and skiing with no problems. Found your book and did as you said, being patient through the summer and slowly increasing my load. At 19 weeks into rehab I was probably feeling too confident in my recovery and went for a long hike with my wife, followed up the next day with my first time mountain biking with friends on a somewhat easy trail. Took a rest day, then a gym work out followed by two easy days (or so I thought) on my road bike. Developed soreness in the tendon where it inserts in to the tibia bone. Have been resting now with most of the soreness gone. I am hoping you can give me your thoughts on weather this would be considered reactive stage, or dysrepair given my past history. It certainly isn't as sore as the initial injury, but wondering how I should restart my rehab protocol. I am willing to put in the work again, but could really use your opinion on this. I am a 64 year old male, and cycling and skiing are huge parts of my life. If the second rehab doesn't work I will definitely consider surgery again, but really don't want to go down that road. Any ideas about this would be more than appreciated. Thanks, Roger
I remember when I tore my groin during a game. I couldnt sit on the right side of my butt because the groin hurt, and I couldnt stand up using the right leg. It kept me off the ice for half a season, and the thing that finally got me back was when I started training hip adduction despite the pain. Once I started training my groin the pain almost disappeared over night, and it two weeks I was back playing hockey like I was before the injury. That pain was much worse than the pain Im feeling in my knee tendon atm, so Im hoping the pain Im feeling during rehab training is okay and wont make it worse.
When I clicked I was thinking ughh, another damn rehab video but this is some great info. Mainly impressed with how you went over pain scale. My ankle hurts very bad but I'm not exactly sure what I'd rate it. Maybe a 5 when I squat. Great video 😎
problem for me seems to be delayed reaction. No pain or very little during exercise. The next day it seems to be stiffer and the knees seem more sensitive despite stretching out.
Hi Martin. I've have a problem. I have tendonitis in both knee. I tried rehab exercises from your program (squats with support of two chairs) but my pain increace form about a week after each trainning day, but pain was tolerable. Should I continue rehab program?
Hi Martin, I have been rehabbing for 4 months using some of the exercises I found in your book, "beating patellar tendonitis". It has improved to a point where I am pain free after my work outs (now escalated to heavier unilateral weights, footwork and low impact speed drills, some box jumps). For that I am very thankful. I plan to return to sports slowly in the upcoming weeks. I know in your book you mention to take caution with knee straps, but I am wondering what your thoughts are on knee braces ? One of my friends recently purchased the genutrain p3 knee sleeve and swears by it. I am willing to experiment but I dont want my hard work to go to waste. Once again thank you for the content you create !
Hi Ivan, There's no downside to trying it the brace. I think these types of braces of most beneficial for people that having patellar tracking issues. Good job with your progress so far!
Hi there. Useful information on and I have just ordered your book. I have a question my knee pain is sporting related however, my pain is behind the knee cap and to the top of the knee? I see you refer to pain below the knee cap, where I have no pain? Is this covered in your book?
Hi Martin, I have been suffering from chronic tendonitis in both knees for a few months now, this is my third time now over the past 20 yrs, i am 51yrs old now. the root of the problem is my bandy legs which causes a lot of stress on my patellar tendon when I do repetitive movements. When I eventually rid myself of it, I’ve been so scared to do any strengthening exercises which has been my down fall. I am currently at a pain level 6-7 it very debilitating, I’ve had to stop working it’s so bad. I’ve noticed that when I try even the slightest toning exercises my pain increases afterwards. I ice my knee 2-3 times a day, massage muscles, do you recommend stem cell treatment at all? I find your videos very helpful, congratulations
Hi - I am a runner and cyclist and have had numbness in the left patellar for about two months. Never pain, just numbness, so I'm not sure how that applies to the pain scale. The therapy workouts I've been doing consist of supine knee ball squeezes and leg raises, engaging the quads. It is a little numb during and after the workout and when I take first steps in the morning. Is that okay? I've signed up for the emails. Thanks
Hi Martin. What do you say to people like me who have patellar tendonitis because of flat feet? Basically, I am fighting a war on four fronts (two feet and two knees). Which should I focus on first or how do I balance my PT properly? Thanks!
For flat feet I'd first go with orthotics and then use foot strengthening exercises until the feet have gotten strong enough to be okay without orthotics. In the meantime you can use whatever quadriceps exercise you like and do it slowly or even isometrically to strengthen the patellar tendon. Wall sits are an easy option.
Hey I’ve had PT for 4 years now! And just started rehab from your videos. But is it okay to keep playing soccer games, my knee doesn’t hurt when I play but I want to make sure. Love your videos 😇
Thanks Oliver. If your knee doesn't hurt afterwards playing soccer is okay. You still need to track your progress with the tendon exercises and if it stalls, consider reducing soccer time :-)
Hi I saw your all videos and I was thinking I have patella tendonopathy but I don't have any pain on knee while pressing on it . I search for every other possibility cause knee pain and I am not sure what cause my knee pain?
Dear Dr. Koban, From what I've read (not much), inline skating seems to be a good way to strengthen muscles that support the patellar tendons. Do you agree with the following statement comparing running to inline skating? "Rollerblading is generally considered to be better for the knees [than running] because the gravitational force of each stride is distributed over a longer time. When your technique is good, you allow your skate to slide sideways as your body falls, pulling the toe in and pushing the heel out to create greater resistance as your knee gets straighter until you have reversed your lateral inertia and you’re ready to rebound onto the other foot. (These mechanics get a bit more complicated when you learn to incorporate an under-push). "With running, each time your foot strikes the ground, there is a load spike wherein your vertical inertia is arrested almost instantly. When load spikes like this happen repeatedly, there is more chance of repetitive strain injury-either to the cushioning tissues of the joint, or of a buckling injury of stabilizing ligaments or tendons."
@@youssypoesy Thanks. Yes, I'm sure he's busy, but I did buy his book and read it thoroughly, so I don't feel bad taking up a bit of his time here, especially as I haven't found in the book a clear answer to this particular question.
I just run today for a short period of time.When i started I had a very bad pain,but I rest and tried again and I had not a big pain I think I run about 4 laps with 6 meters.I will continue running short periods of time till I become stronger.But how often do you think is best to run at my state now ?1 or 2 or 3 times per week?Thank you for the advices.YOU ARE A REAL BIG HELP
Risk factors include internally rotated femurs (and higher activation of TFL and more lateral pull on the TFL as a result), overpronation, IT band tightness, and calf tightness. Try working on that. You could also try having your doctor or physio tape the knee to reduce lateral pull.
Scott, I had this with my tendonitis. I improved my kneecap tracking first by doing straight leg raises, glute clams, hip stretches, hamstring stretches, and foam rolling (there were a couple more exercises). Aside from the straight leg raises I'm not sure what was key, but together they all worked. Oh, and I tried to eliminate my anterior pelvic tilt which makes your knees and arches cave in. Just spend time taking care of your lower body in these or similar ways and it will improve. Taping helped me on bad days!
Hi Martin, I have patellar tendonitis for about 5 years now. My first doctor had a wrong diagnosis, that‘s why I kept on doing sports. I am doing rehab for one year now and it‘s slowly getting better. I have a few questions and would appreciate it if you could help me out. 1. I am sitting a lot at work (I am a software developer). After sitting 8 hours, I get this uncomfortable feeling (light pain) in my knees. Is this kind of pain normal during rehab? Did you had this kind of experience during your rehab? 2. How did you manage long walks (for example city trips)? I was in NY for 1 week and of course had to do some sight seeing. Is it okay to walk for a this amount of time during rehab? Thank you in advance and I really appriciate your content. Paul
Right now, i am almost completely pain free in daily activities such as walking, sitting and so on. After the training the pain comes back for less den 24 hours. I am gradually doing more weights on my workouts (I am doing the peterson step up 4x20 on 10cm heel elevetated only bodyweight). When is the point, where there should be no pain or discomfort after the Training? Because now when i am adding weights an keeping the pain under 24 hours it's a never ending story.... or is it important, that the pain after the training decreases even if i am adding weigths? Thanks for your answer!
I think there are a couple things you could try. See if there is another exercise or stretch you are doing that could be aggravating the tendon and eliminate that. I found that some stretches seemed to make my knee hurt MORE the next day. You could try doing your exercises fewer times per week with more rest days in between if you think you might be doing them too much. Also see if there activities in your life like too many stairs that don't let your knee rest enough between workouts. Or, try reducing your weight lower so you don't get pain the next day, and slowly increase again over a period of weeks. All these things helped me. Good luck! :)
I’ve had PT for about 3 years now and I’ve stopped playing soccer for around 9 months, I’ve been doing foam roll and stretches more consistently during the past 2 months yet I still feel pain when I touch my knee or when I use it in any physical activity. What should I do to get rid of this pain?
Kevin, have you at all started tendon strengthening exercises? Try isometric holds on the leg extension machine or the leg press or do the spanish squat.
Recovering from patellar tendonitis on left knee.Stretching and foam rolling helps a lot.Inflammation has reduced a lot.Only feel mild pain after workout now.But I hear a cracking noise on left knee when squatting.Is that something serious?Does that go away with time?
Shane Lee So you could do Spanish Squats (5x 45 seconds and 2 minutes of rest between the sets. Keep your spine upright, knees straight above your ankle. Sometimes you see people bending forward) directly after your workout, or you can do it the day after your leg day. I can recommend doing a general warmup (cycling or Terminal Knee Extension exercise (with a light band if you’re at home) and stretching the lateral part of the knee (doing the quad stretch with the opposite hand) and stretching the IT band (m.ua-cam.com/video/1iODncOLJnk/v-deo.html stretch starts at 12.00) after the workout. Good luck!
Hi Martin. Thanks for all the insight; I’ve started my journey and hopefully will be back fit! I’ve been suffering from patella tendinitis for over 2 years now and I know carrying on my activities have made the injury worst. My biggest issue at the moment is the lump/swelling just below my kneecap - this doesn’t seem to reduce no matter what I do and is quite visible. I’ve been doing the exercises for a few months now and was icing the injury daily initially. Have you any advise around this? Thanks in advance.
I wouldn't accept any "real" pain. Why? Because my tendon only became painful once it was quite inflamed and as a northern European I can do quite a lot of damage before I feel anything significant. Usually then it's already too late. I once did a pain experiment with a friend from South America and I could hold my hand immersed in ice water way longer. Very good video Martin.
Depends on how much pain it is, but in general my advice is to focus on the rehab exercises until you can run with minimal or no pain. If you try to do both things at once you'll just get mediocre (or no) results in both areas.
Want to give your knees a fresh start? Check this out: kneereboot.com/
It’s really depressing that I am here man
But thankful for this content
😞 I feel you
This guy has proven himself to be a trustworthy source on tendon rehab!
Thank you Chris.
So great. Americans had been treating me so poorly I developed symptoms of being mentally ill. These videos helped me recover from patellar tendonitis so I could maintain a normal life and forgo lifelong debilitating mental illness as well.
I love you martin, im confident that i will beat tendonitis with you
Love you too!
THANK YOU for making these videos, I want your book asap! I have been athletic all my life and never had knee pain until 7 months ago. It began very mildly at work, in both knees, so I decided I would run it off the next day, always worked before. I had turned 40 2 months earlier. I ran to the top and back down of my backyard mountain from 5500 ft. to 10500 ft. over 15 miles with mild discomfort. Next day I woke up with pain and swelling in both knees. I just kept thinking it would go away so I went snowboarding 3 times, cross country skiing once, whitewater kayaking once, and mountain biking 3 times. Pain kept getting worse so in March I stopped all athletic activity. Problem is I have a job that requires me to walk between 5-10+ miles each day and I work 12 hour shifts. I work 3 days one week and 4 days the next so I have 3 day and 4 day weekends as well. I am so stubborn I only started parking closer and taking the elevator last week, even though the pain has been consistently getting worse over the last 7 months. I would go up and the down the stairs one step at a time putting all the pressure on my left knee and always stand from a seated position on my left knee, which has made it worse, still not as bad as the right. Honestly, I can't get out of my own way. The pain is so bad now it is difficult to walk or stand up. I bought some patellar straps and they really help but as soon as they come off, pain comes roaring back. I am having my first child in late August and am scared to death I wont be able to be active with her. I am resting and icing now but have just felt ready to give up. I am afraid I may be level 3, I finally started rehabbing one month ago but it is making the pain worse. Sorry for long post but finding your videos has made me decide to keep fighting. I get 3 months off work when my daughter is born and I plan on ordering your book today, if it is still available. You are by far the most informative and helpful person on the entire internet when it comes to patellar tendonitis, please keep it up! You have restored hope in my belief that I can beat this, or at the very least manage it! Thanks again!
This is the same advise my therapist gave me, max. pain level 3-4. Thanks for making this a little more clear.
Also look into HSR for tendinopathy, it's what fixed it for me after a few months.
Thanks Martin! Your videos and advices REALLY help. Usually, I am not writing any comments. I guess this is the first one. But, I wanted to give you a very positive feedback.
Wow, thanks so much for answering my question! You are exactly right about taking the elevator. The day after a successful workout I would do too many stairs at work which would interfere with my rehab. I started to see the most progress when I used the elevator for a few weeks to let my knee rest between workouts. Great video!
Anyway to get a zoom conference with you. I'd pay for your time and expertise...been struggling with this since Feb of this year. Please advise.
Hello Martin, developed patellar tendinitis last April training for the cycling season. This was after a good winter of both alpine and nordic skiing. Not the first time I have dealt with this issue, 20 years ago actually had a patella tendon debridement surgery. It was a long recovery but eventually got back to a pretty strong place, bike racing and skiing with no problems. Found your book and did as you said, being patient through the summer and slowly increasing my load. At 19 weeks into rehab I was probably feeling too confident in my recovery and went for a long hike with my wife, followed up the next day with my first time mountain biking with friends on a somewhat easy trail. Took a rest day, then a gym work out followed by two easy days (or so I thought) on my road bike. Developed soreness in the tendon where it inserts in to the tibia bone. Have been resting now with most of the soreness gone. I am hoping you can give me your thoughts on weather this would be considered reactive stage, or dysrepair given my past history. It certainly isn't as sore as the initial injury, but wondering how I should restart my rehab protocol. I am willing to put in the work again, but could really use your opinion on this. I am a 64 year old male, and cycling and skiing are huge parts of my life. If the second rehab doesn't work I will definitely consider surgery again, but really don't want to go down that road. Any ideas about this would be more than appreciated. Thanks, Roger
Is it ok to stretch the quadriceps? And Will it make the tedonitis any better?
Brilliant stuff, concise and accessible
I remember when I tore my groin during a game. I couldnt sit on the right side of my butt because the groin hurt, and I couldnt stand up using the right leg. It kept me off the ice for half a season, and the thing that finally got me back was when I started training hip adduction despite the pain. Once I started training my groin the pain almost disappeared over night, and it two weeks I was back playing hockey like I was before the injury.
That pain was much worse than the pain Im feeling in my knee tendon atm, so Im hoping the pain Im feeling during rehab training is okay and wont make it worse.
When I clicked I was thinking ughh, another damn rehab video but this is some great info. Mainly impressed with how you went over pain scale. My ankle hurts very bad but I'm not exactly sure what I'd rate it. Maybe a 5 when I squat.
Great video 😎
excellent videos, much valuable insight into my road to recovery, thank you
problem for me seems to be delayed reaction. No pain or very little during exercise. The next day it seems to be stiffer and the knees seem more sensitive despite stretching out.
same here.
Dear Martin is there anywhere I can ask you a question please, about my knee pain?
You can ask me here or hop on my email list and hit respond. You can sign up here -> www.fix-knee-pain.com/email/
Hi Martin. I've have a problem. I have tendonitis in both knee. I tried rehab exercises from your program (squats with support of two chairs) but my pain increace form about a week after each trainning day, but pain was tolerable. Should I continue rehab program?
What should I do if my knee pain increases during my slanted board workouts I do 10x modify squats and yes I do them correctly
How’s your knee doing now
He does answer this in the video as long as the pain is below 4
@@atulmarichetty1773 no improvements 😭 seems like theses workouts do more bad then good
Hi Martin, I have been rehabbing for 4 months using some of the exercises I found in your book, "beating patellar tendonitis". It has improved to a point where I am pain free after my work outs (now escalated to heavier unilateral weights, footwork and low impact speed drills, some box jumps). For that I am very thankful.
I plan to return to sports slowly in the upcoming weeks. I know in your book you mention to take caution with knee straps, but I am wondering what your thoughts are on knee braces ? One of my friends recently purchased the genutrain p3 knee sleeve and swears by it.
I am willing to experiment but I dont want my hard work to go to waste.
Once again thank you for the content you create !
Hi Ivan,
There's no downside to trying it the brace. I think these types of braces of most beneficial for people that having patellar tracking issues. Good job with your progress so far!
Can I keep adding weight each leg session if pain during and after the session is light to moderate?
Hi there. Useful information on and I have just ordered your book. I have a question my knee pain is sporting related however, my pain is behind the knee cap and to the top of the knee? I see you refer to pain below the knee cap, where I have no pain? Is this covered in your book?
This is good. Top video mate, really helpful.
Hi Martin, I have been suffering from chronic tendonitis in both knees for a few months now, this is my third time now over the past 20 yrs, i am 51yrs old now. the root of the problem is my bandy legs which causes a lot of stress on my patellar tendon when I do repetitive movements. When I eventually rid myself of it, I’ve been so scared to do any strengthening exercises which has been my down fall. I am currently at a pain level 6-7 it very debilitating, I’ve had to stop working it’s so bad. I’ve noticed that when I try even the slightest toning exercises my pain increases afterwards. I ice my knee 2-3 times a day, massage muscles, do you recommend stem cell treatment at all?
I find your videos very helpful, congratulations
What about delayed pain? No pain during exercise but paying it badly 12 to 24 hours after.
hello martin i have a question . do tight hamstrings form a part of the cause of a patellar tendonitis ?
thank you
Hi - I am a runner and cyclist and have had numbness in the left patellar for about two months. Never pain, just numbness, so I'm not sure how that applies to the pain scale. The therapy workouts I've been doing consist of supine knee ball squeezes and leg raises, engaging the quads. It is a little numb during and after the workout and when I take first steps in the morning. Is that okay? I've signed up for the emails. Thanks
Hi Martin. What do you say to people like me who have patellar tendonitis because of flat feet? Basically, I am fighting a war on four fronts (two feet and two knees). Which should I focus on first or how do I balance my PT properly? Thanks!
For flat feet I'd first go with orthotics and then use foot strengthening exercises until the feet have gotten strong enough to be okay without orthotics.
In the meantime you can use whatever quadriceps exercise you like and do it slowly or even isometrically to strengthen the patellar tendon. Wall sits are an easy option.
@@MartinKoban Thanks, Martin!
Hey I’ve had PT for 4 years now! And just started rehab from your videos. But is it okay to keep playing soccer games, my knee doesn’t hurt when I play but I want to make sure. Love your videos 😇
Thanks Oliver. If your knee doesn't hurt afterwards playing soccer is okay. You still need to track your progress with the tendon exercises and if it stalls, consider reducing soccer time :-)
Does anyone have experience with deadlifts while rehabbing?
Hi I saw your all videos and I was thinking I have patella tendonopathy but I don't have any pain on knee while pressing on it . I search for every other possibility cause knee pain and I am not sure what cause my knee pain?
Dear Dr. Koban,
From what I've read (not much), inline skating seems to be a good way to strengthen muscles that support the patellar tendons. Do you agree with the following statement comparing running to inline skating?
"Rollerblading is generally considered to be better for the knees [than running] because the gravitational force of each stride is distributed over a longer time. When your technique is good, you allow your skate to slide sideways as your body falls, pulling the toe in and pushing the heel out to create greater resistance as your knee gets straighter until you have reversed your lateral inertia and you’re ready to rebound onto the other foot. (These mechanics get a bit more complicated when you learn to incorporate an under-push).
"With running, each time your foot strikes the ground, there is a load spike wherein your vertical inertia is arrested almost instantly. When load spikes like this happen repeatedly, there is more chance of repetitive strain injury-either to the cushioning tissues of the joint, or of a buckling injury of stabilizing ligaments or tendons."
Still don't know why doesn't respond to such a good question..
@@youssypoesy Thanks. Yes, I'm sure he's busy, but I did buy his book and read it thoroughly, so I don't feel bad taking up a bit of his time here, especially as I haven't found in the book a clear answer to this particular question.
I just run today for a short period of time.When i started I had a very bad pain,but I rest and tried again and I had not a big pain I think I run about 4 laps with 6 meters.I will continue running short periods of time till I become stronger.But how often do you think is best to run at my state now ?1 or 2 or 3 times per week?Thank you for the advices.YOU ARE A REAL BIG HELP
From what I know. running is not good for it on hard surfaces. Try running on the sand
These are so helpful
thank you for your education!
Great information
Does anyone have any suggestions for chondromalacia excercises?
Risk factors include internally rotated femurs (and higher activation of TFL and more lateral pull on the TFL as a result), overpronation, IT band tightness, and calf tightness. Try working on that. You could also try having your doctor or physio tape the knee to reduce lateral pull.
Scott, I had this with my tendonitis. I improved my kneecap tracking first by doing straight leg raises, glute clams, hip stretches, hamstring stretches, and foam rolling (there were a couple more exercises). Aside from the straight leg raises I'm not sure what was key, but together they all worked. Oh, and I tried to eliminate my anterior pelvic tilt which makes your knees and arches cave in. Just spend time taking care of your lower body in these or similar ways and it will improve. Taping helped me on bad days!
Hi Martin,
I have patellar tendonitis for about 5 years now. My first doctor had a wrong diagnosis, that‘s why I kept on doing sports.
I am doing rehab for one year now and it‘s slowly getting better.
I have a few questions and would appreciate it if you could help me out.
1. I am sitting a lot at work (I am a software developer). After sitting 8 hours, I get this uncomfortable feeling (light pain) in my knees. Is this kind of pain normal during rehab? Did you had this kind of experience during your rehab?
2. How did you manage long walks (for example city trips)? I was in NY for 1 week and of course had to do some sight seeing. Is it okay to walk for a this amount of time during rehab?
Thank you in advance and I really appriciate your content.
Paul
sit with a heating pad wrapped around it.
Right now, i am almost completely pain free in daily activities such as walking, sitting and so on. After the training the pain comes back for less den 24 hours. I am gradually doing more weights on my workouts (I am doing the peterson step up 4x20 on 10cm heel elevetated only bodyweight). When is the point, where there should be no pain or discomfort after the Training? Because now when i am adding weights an keeping the pain under 24 hours it's a never ending story.... or is it important, that the pain after the training decreases even if i am adding weigths? Thanks for your answer!
I think there are a couple things you could try. See if there is another exercise or stretch you are doing that could be aggravating the tendon and eliminate that. I found that some stretches seemed to make my knee hurt MORE the next day. You could try doing your exercises fewer times per week with more rest days in between if you think you might be doing them too much. Also see if there activities in your life like too many stairs that don't let your knee rest enough between workouts. Or, try reducing your weight lower so you don't get pain the next day, and slowly increase again over a period of weeks. All these things helped me. Good luck! :)
I’ve had PT for about 3 years now and I’ve stopped playing soccer for around 9 months, I’ve been doing foam roll and stretches more consistently during the past 2 months yet I still feel pain when I touch my knee or when I use it in any physical activity. What should I do to get rid of this pain?
Kevin Velez sounds like tendinosis rather than tendinitis
Kevin, have you at all started tendon strengthening exercises? Try isometric holds on the leg extension machine or the leg press or do the spanish squat.
Recovering from patellar tendonitis on left knee.Stretching and foam rolling helps a lot.Inflammation has reduced a lot.Only feel mild pain after workout now.But I hear a cracking noise on left knee when squatting.Is that something serious?Does that go away with time?
Shane Lee Try Spanish Squas after your workout day. This program helped me alot: www.jospt.org/doi/pdf/10.2519/jospt.2015.5987
@@Jappert1234 Thanks!Hope it will fix my left knee completely.
Shane Lee So you could do Spanish Squats (5x 45 seconds and 2 minutes of rest between the sets. Keep your spine upright, knees straight above your ankle. Sometimes you see people bending forward) directly after your workout, or you can do it the day after your leg day.
I can recommend doing a general warmup (cycling or Terminal Knee Extension exercise (with a light band if you’re at home) and stretching the lateral part of the knee (doing the quad stretch with the opposite hand) and stretching the IT band (m.ua-cam.com/video/1iODncOLJnk/v-deo.html stretch starts at 12.00) after the workout. Good luck!
Hi Martin.
Thanks for all the insight; I’ve started my journey and hopefully will be back fit!
I’ve been suffering from patella tendinitis for over 2 years now and I know carrying on my activities have made the injury worst.
My biggest issue at the moment is the lump/swelling just below my kneecap - this doesn’t seem to reduce no matter what I do and is quite visible. I’ve been doing the exercises for a few months now and was icing the injury daily initially. Have you any advise around this?
Thanks in advance.
Nice bike
I wouldn't accept any "real" pain. Why? Because my tendon only became painful once it was quite inflamed and as a northern European I can do quite a lot of damage before I feel anything significant. Usually then it's already too late. I once did a pain experiment with a friend from South America and I could hold my hand immersed in ice water way longer. Very good video Martin.
is okay to run if you have pain in your tendoins during your running rehab?
Depends on how much pain it is, but in general my advice is to focus on the rehab exercises until you can run with minimal or no pain. If you try to do both things at once you'll just get mediocre (or no) results in both areas.