3 Exercises for Jumper’s Knee (Patellar Tendinopathy)

Поділитися
Вставка
  • Опубліковано 24 гру 2024

КОМЕНТАРІ • 89

  • @NeerajVashishtha
    @NeerajVashishtha 8 місяців тому +12

    Okay, here's some information for everyone suffering from this injury. I have had this injury for over 5 months now. Initially, I ignored it and kept doing activities/playing sport but I cant stress enough the importance of rehab exercises recommended in this video.
    Stop the sports/ workout you've been doing because it is only going to exacerbate the pain. Start with isometrics because after the injury your quads might not be engaging (read somewhere the brain does it automatically to avoid putting pressure on the injured knee). After your quads are activated try the other exercises according to pain tolerance level. One thing is certain that it will pain even with rehab exercises. You just have to manage range of motion. It will eventually get better. Rehab excercises do speed up the recovery.

    • @RehabScience
      @RehabScience  8 місяців тому

      Great points! Thank you for sharing your insights. Glad to hear your patellar tendinopathy has improved.

  • @ariadne1elise
    @ariadne1elise 2 роки тому +5

    Thank you so much for this content! Some very simple, not intense leg work at the gym left me with sore knees, which i believe is this kind of tendonitis. But now, iI can see how to rehab and get better. You’re amazing!

    • @RehabScience
      @RehabScience  2 роки тому +1

      No problem! So glad the video was helpful!

    • @yousiama758
      @yousiama758 11 місяців тому

      It’s literally a miracle if you respond but did it ever help

  • @devidtodorovic4189
    @devidtodorovic4189 8 місяців тому +2

    Thanks! You show the exercise realisticly to which movements are possible. Others on yt show exercise which are way too complicated. I allready did The hell-up one leg squad. Will add the other 2 exercises 👍🏼

    • @RehabScience
      @RehabScience  8 місяців тому +1

      I am glad to hear the video was helpful!

  • @mk_verse_
    @mk_verse_ Рік тому +1

    Brah your content delivery is on point!

  • @starshine7937
    @starshine7937 Рік тому +1

    Thank-you! Great helpful video. Going to go these. Really appreciate this

    • @RehabScience
      @RehabScience  Рік тому +1

      No problem! Glad the video was helpful!

  • @BlueCR055
    @BlueCR055 Рік тому +2

    Thank you for the video!

  • @jaibahmani9214
    @jaibahmani9214 Рік тому +1

    Thanks ❤ very professional and genuinely effective information

  • @pauldavies9085
    @pauldavies9085 Рік тому +1

    Thanks. Very useful.

  • @TayebMessai
    @TayebMessai Рік тому +1

    very beautiful thank you very much ❤🙏

  • @IvanSynyshyn
    @IvanSynyshyn 4 місяці тому +1

    Thank you!!

  • @ThiagoOliveira-iv2nx
    @ThiagoOliveira-iv2nx Рік тому

    Thanks for the video. I'm a long distance runner and I'm suffering from this tendinitis... I've never had any kind of issue with my knee and I do believe my new running shoes contributed with it ( Brooks ghost 14).

    • @RehabScience
      @RehabScience  Рік тому +1

      Sorry to hear that. I hope these exercises help you.

  • @connoranderson6051
    @connoranderson6051 3 місяці тому

    What is a good way to warmup before starting these exercises?

  • @doctortarun
    @doctortarun 2 роки тому +1

    Thank you!

  • @gittethorning
    @gittethorning Рік тому

    Thank you so much! I Will try, Right now My knee is pretty painfull thoug! But Really great videoer, love that you Can do something about it yourself. Thx

  • @olafspider
    @olafspider Рік тому +1

    thank you

  • @hudsonwawryk7184
    @hudsonwawryk7184 Рік тому +1

    Yo great video just wondering do I do all three of these everyday?

    • @RehabScience
      @RehabScience  Рік тому

      It really depends on how severe your tendon pain is currently. If you can do all three exercises each day without your pain flaring up, then that is great. However, if your pain gets worse, then you might just do one or two exercises from this video each day.

    • @hudsonwawryk7184
      @hudsonwawryk7184 Рік тому

      @@RehabScience ok I don’t feel any pain doing all three so good to know! I seem to only really feel it when I play basketball

  • @TheReaper1557
    @TheReaper1557 Рік тому

    Thanks

  • @TAHLIILHASSANALI-b4b
    @TAHLIILHASSANALI-b4b Рік тому +1

    1year knee jumbing pain😢

  • @haralambospetalas5882
    @haralambospetalas5882 Рік тому

    How often should we do these?

  • @BrandenKim-b3y
    @BrandenKim-b3y 5 місяців тому +2

    My question is how are you supposed to do these kind of exercises when it hurts to do it??

    • @PeterEhik
      @PeterEhik 11 днів тому +1

      Maybe tape your knee before doing it

    • @PeterEhik
      @PeterEhik 11 днів тому +1

      Also a little pain isn’t bad, as long as it’s not like horrible, I think you’re fine, like he said no more than 3/10

  • @htawtamahong1534
    @htawtamahong1534 6 місяців тому +1

    Let’s say my jumpers knee is on my right leg if I focus on strengthening it won’t I have to even it out and do the same with my other leg ? I’m afraid of muscle imbalances

    • @RehabScience
      @RehabScience  6 місяців тому +2

      It's usually a good idea to perform strengthening exercises on both sides.

  • @jestenvick12
    @jestenvick12 Рік тому +1

    i slammed my left knee directly into the ground from a dirtbike jump, the patellar tendon has had a huge knot for the last month- 2 months now. i can walk and everything fine, but if i sit with my knees fully bent i start to get shooting pain in my leg. how long do these injuries usually take to heal?

    • @RehabScience
      @RehabScience  Рік тому +1

      Sorry to hear about your injury. Tendons can be quite slow to heal and can take up to 6 to 8 months to fully recover.

  • @markokrivokapic6645
    @markokrivokapic6645 Рік тому +1

    Since I've been facing this patellar tendonitis issue for 7 years now, is it possible to get over it just with excercises?

    • @arranelias8179
      @arranelias8179 Рік тому

      Anyone ever fully recovered from patella tendinitis??
      12 months I been struggling now

    • @chaos6547
      @chaos6547 4 місяці тому

      From my experience it doesn't go away, but it is more manageable when I condition it like this. I only do these exercises on good days.
      For me it's due to a mix of hypermobility, one leg slightly shorter than the other and general knee problems in my family

  • @ZiomekV12
    @ZiomekV12 9 місяців тому

    youre very helpful :)

  • @Ytwhna
    @Ytwhna 4 місяці тому

    How long do I do the isometrics for before moving on? A week? A month? Also, do you do all the sets at once or a few in the morning and a few in the evening? Finally, do you do this everyday or have break days? Cheers!

    • @RehabScience
      @RehabScience  4 місяці тому +1

      Isometrics are typically performed until resting pain has dissipated and/or the other exercises can be completed with no more than moderate (3-4/10) discomfort. Isometric exercises usually are best if performed every day. However, you can space the exercises out over the day. The goal is to perform the isometrics 4 to 5 times each day.

    • @Ytwhna
      @Ytwhna 3 місяці тому +1

      @@RehabScience Great. Thanks for your reply. Means a lot. I bought your book. It’s fantastic. It will be a family heirloom!

    • @RehabScience
      @RehabScience  3 місяці тому

      @@Ytwhna thank you so much for buying a copy of my book! I’m so glad to hear that you are finding it to be a helpful resource so far.

  • @vingchiellleing
    @vingchiellleing Рік тому

    Hi this is my first day doing rehab and i want to thank in advance yk cause i cant play basketball for how long? i dont know hopefully this exercises will put be back from having a healthy stronger knee and allowed to play basketball again thank you

    • @RehabScience
      @RehabScience  Рік тому +1

      Glad the video was helpful! Usually, you don’t want to go back to basketball until you can run and jump without a flare up in your pain.

    • @vingchiellleing
      @vingchiellleing Рік тому

      @@RehabScience okay thank you very much

  • @letsfun2093
    @letsfun2093 2 роки тому

    Plz sir make a video on quadriceps tendon tear

    • @RehabScience
      @RehabScience  2 роки тому

      I will try to do one soon. The exercises in this video could be used for that issue depending on your stage of healing.

  • @Tazz45
    @Tazz45 Місяць тому

    I had a torn meniscus surgery why after surgery I have that discomfort now I was fined in that tendon area. Is it because surgery still healing after the doctor checks moves the leg while I was in surgery is that normal after the surgery to have discomfort ? Surgery I had was on August this year

    • @Ytwhna
      @Ytwhna 29 днів тому

      It’s possibly your body compensating. I sprained a minor ligament in my right knee in January. Within two weeks I had patella tendinitis in both knees from walking differently, getting up from chairs differently. I still get flair ups a lot. The original injury has been fine for ages.

  • @Lautaro7z
    @Lautaro7z 5 місяців тому

    This works if i have osgood schlatter disease?

    • @RehabScience
      @RehabScience  5 місяців тому

      Yes, these can help with that issue as well once the acute pain has calmed down.

  • @traericemalibu
    @traericemalibu 5 місяців тому

    How many sets doc ??

    • @traericemalibu
      @traericemalibu 5 місяців тому

      Last exercise heal up and squatting?

    • @RehabScience
      @RehabScience  5 місяців тому

      Yes, the heel is elevated in order to apply more load to the patellar tendon.

    • @RehabScience
      @RehabScience  5 місяців тому

      Usually, 3 sets of 10-15 reps works well.

  • @DAVIDSMARTZ123
    @DAVIDSMARTZ123 2 роки тому

    How do you incorporate this into a training regimen?

    • @RehabScience
      @RehabScience  2 роки тому

      In many cases, it will be important to dial back other quadriceps exercises while rehabbing the tendon. Otherwise, these often can be mixed in with a person’s normal upper body and other leg training exercises. The key is to modify or temporarily eliminate any movements that cause more than mild discomfort in the tendon.

  • @DemboBeyai
    @DemboBeyai 4 місяці тому

    I have patella for 9 months and my patella have swollen and get big😢

  • @prabinrajp2665
    @prabinrajp2665 Рік тому

    Can I do this exercise every day?

    • @RehabScience
      @RehabScience  Рік тому

      Yes, as long as your baseline, pain doesn’t flare up. If your pain does increase, then I would do them every other day.

  • @WenKann0811
    @WenKann0811 Рік тому

    Hi, I have been suffering from this jumper's knee injury for the past two months and only realised it recently and thought it was ligament torn or smtg. My tendon now very painful as I can't even squat with my injured leg which is the second and third exercise. What do I do? Do I only start with the first exercise from now?

    • @christophermccarthy9172
      @christophermccarthy9172 Рік тому

      been struggling for the past year, went to physical therapy for a few months made barely any progress, been stretching daily and it’s been helping slowly, i’m trying to be an athlete but it’s so hard with this so i feel you

    • @WenKann0811
      @WenKann0811 Рік тому

      @@christophermccarthy9172 this was few months ago and I'm still recovering from it. I went for MRI check and realized that I have torn my meniscus :) and straight up I keep playing basketball non stop and it resulted that pain still remains till now.

    • @Zerkerss
      @Zerkerss 8 місяців тому

      @@christophermccarthy9172 Any progress? Hope its better!

  • @sylviamb2504
    @sylviamb2504 2 місяці тому +1

    Sorry to comment but daaaang those calves! 😊 On a serious note, thank you for these workouts and information it really helps inmemsely! 👍🏽 😊

  • @tyanni21
    @tyanni21 Рік тому +8

    Mine is a very sharp pain and doesn't go away. It feels like a stabbing pain. Doing these types of exercises are not possible

    • @zlo7907
      @zlo7907 Рік тому +2

      Whatever your doing that hurt, stop doing it. Once the pain goes down to a manageable level, start doing isometrics like leg extension holds or the wall sit. If the single leg wall sit is too difficult or painful do it with both legs

    • @CC-my4sn
      @CC-my4sn 5 місяців тому

      Skateboarder here who has had very sharp pain just under the right kneecap. Can barely make it up stairs. Any updates on your condition or tips for rehab? I also can’t do these exercises, feels like my kneecap is going to explode.

    • @Dakingjamesversion
      @Dakingjamesversion 4 місяці тому

      No pain no gain

    • @GGG-lt2do
      @GGG-lt2do 4 місяці тому

      My pain is along the sides of the knee. It’s not above or below the knee cap.

  • @ihteshamkhan5127
    @ihteshamkhan5127 Рік тому

    Sir i did everything but not fixing my problem

    • @RehabScience
      @RehabScience  Рік тому

      These tendon issues can take many months to fully recover, so you may need to wait longer. Also, you may need to see a physical therapist for an evaluation and a customized plan.

    • @ihteshamkhan5127
      @ihteshamkhan5127 Рік тому

      @@RehabScience sir If I play football and it hurts, will it hurt in the future?

  • @martineilertzen2226
    @martineilertzen2226 Рік тому

    How often do i rehab? Everyday or 2-3 times a week?

    • @RehabScience
      @RehabScience  Рік тому +2

      Usually, every other day or approximately 3 times per week.

  • @TejinderSingh-oi5qf
    @TejinderSingh-oi5qf Рік тому

    My patient is retired military person.. But he used to play basketball and climb the upstairs due to his residence on 3 floor.. Now he is suffering from anterior knee pain below patella associated with same hip pain on lateral side.. Can u help me out for suitable protocol

    • @RehabScience
      @RehabScience  Рік тому +1

      I would recommend trying the exercises in this video for his knee pain and the exercises in my hip bursitis/gluteal tendinopathy video. You can find that video under my hip playlist.

  • @gregoryhamilton3061
    @gregoryhamilton3061 8 місяців тому

    Thanks