Jumper’s Knee: Load Tolerance then Biomechanics (Fix Patellar Tendon Pain)
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- Опубліковано 27 сер 2024
- Dr. Peter Malliaras has the idea of Load Tolerance vs. Biomechanics when it comes to treating tendinopathy. The Patellar Tendon requires high load tolerance for pain relief. Light exercises won’t do it.
Then the question becomes, what to work on first within a session, load tolerance or biomechanics?
Dr. Keith Baar’s research shows tendon adapts over a short period and then stops. So it makes sense to do the heaviest stuff first and the lower Patellar load stuff later on (once it’s already done adapting) for best results.
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Thank you. Learn something new every time I watch your videos. I was doing loading at the end of my sessions, going to change that now.
Been battling patellar tendinitis since mid April and it’s made me so depressed. Like no breakup or mental form of trauma had ever made me feel so low. I’m an extremely active person with bad adhd do getting my body moving and letting my energy out is everything to me. I’ve been trying different things for months but haven’t seen any improvement and now I won’t even be ready for snow season. I feel so helpless.
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Have you tried doing 1min wall sits before activity? They are recommended for patella tendonitis as a pre workout painkiller. Really works for me
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@@jake_tuura Jake have you heard of Rodens method? Like anything worth our attention, I don't think you can just Google it and expect a quick overview. Basically it originates from a English Victorian paleontologist who was consumed in the study of the boundaries of human endurance, and so endeavoured to study human cultures which had valued outstanding feets of physical prowess of all types in order to find a common genetic ground amongst these highly experimental, and often highly successful cultures. He and circle had been long suspected that what had began in this remote tribe of Timor as a hunting instinct had developed into something closer to what we call sport. A transmutation of the human instinct to warfare.
Into a game.
Into something which brought villages together, rather than kept them distant and fearful.
A game which regularly resulted in deaths and the redrawing of boundary lines.
A game which transcends our idea of a game. Because it became indistinguishable from the game of life.
Anyhow homeboy, I could ramble on, but what I'm saying is that this method, involving ancient prolonged isometric poses and repetative hip thrusting movements perforned in trancelike rhythm for endless hours turned my knees from weak to heroic in but a short while. Just take the rod method, truly absorb the long and hard lessons shown by the ancient cultures still stiffly resistant to modern Influence.
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It seems like the recommendation is to do the leg exstension Isometrics at 60 degrees for 3-5 sets of 30-45 seconds. How often should this be done per week? My patella is very tender and can't take much load right now but I'm going to give this method a try, obviously starting out very cautiously and building up over time, I just wasn't sure how to put it into regular practice.
It can be done multiple times per day in early stages of rehab: jackedathlete.com/3-concepts-for-juicy-tendons/
Would this include a dynamic warm up or mobility session? I normally do those first, with some glute activation stuff.
Depends how stressful that is. If it’s just easy stuff, I see no problem.
So i should just start lifting right away?
Brandon again. Just listened to Joel Smith's podcast on tendons with Keith Barre and Ebony Rio and I just bought and read your jumpers knee protocol.
I have consistently struggled managing the rate of loading as I rehab my tendons. 2 weeks ago I was pain free for the previous 5 weeks and after one session with 12 total maximal jump efforts I had significant pain... clearly too much load with too high a rate for me right now.
I'm working in the tendon health while I ease my way back into higher rate of loading.
Question on the iso holds... do you think the 30-45 second iso holds are best done with 70-80% MVC for the isometric or is it more important to consistently do iso holds regardless if it is just body weight?
If you’re looking to hit the patellar tendon, it seems you need 70% or greater. And, from my understanding, the heavier the better. I’m putting out a Kieth Baar podcast soon where he talks about a case study where overcoming ISOs for 30 seconds multiple times per day lead to complete relief of symptoms and imaging abnormalities... Overcoming would be greater than 70% load.
Hey Jake, is it a Good idea to train the posterior chain like RDL, Glute bridge, back Extension and a lot of Calf work When dealing with jumper’s knee ? Thanks
Rasmus Erichsen Read the notes here: jackedathlete.com/podcast-23-patellar-tendinopathy-vs-patellofemoral-pain-with-jill-cook/. Listen if you want as well. Jumper’s Knee is about the Quads and the Calves. Train those.
I am a big fan of the podcast, and the episode with Jill is so Good 👍 just thought it would be good to train the whole chain 😃
Rasmus Erichsen Yes, it is. Train everything but the brain could shut down the quad and calf specifically with Jumper’s Knee
How to fix ankle pain? Is jump rope good for jumpers knee?
These are two different questions. Idk about ankle pain. It could be too many things. Jumping rope is good for jumper’s knee, yes. Low level patellar load and it keep the Achilles and ankle complex conditioned to store and release movements. Simple jogging is preferred over time because it’s better for adaptation (because it’s single leg).
Say I do 5 sets of 15RM on the leg press machine, would that be considered enough for the heavy patella tendon work? Considering the 10 min "time limit" I don't think i'd be able to do anything else hah. After this i'd go do my isometrics (spanish SQ + leg extension machine) and calves/hamstrings work.
Would that make sense for someone currently rehabbing patellar tendinopathy? I mean if the tendons are done after 10 mins in the gym there's no point putting further strain on them right?
Also big thank you for the videos & podcasts, been extremely informative and helpful!
I would try to go heavier than a 15RM. Jill Cook and others say you need a load of at least 70% to get tendon adaptation... (although there is some research in the Achilles in less trained people that show it can adapt from lighter loads)... as for the 10 minute “adaptation window”, that is for the tendon specifically. Muscle continues to adapt, so there is benefit to continuing the loading past 10 min to get more muscle strength, hypertrophy, endurance, etc.
Hey Jake
Thanks to your protocol my bad knee is now better than my good knee. Went for a really long ruck yesterday and my other knee with pfp was actually bothering me more than my bad one with tendinopathy.
Any suggestions for pfp?
Biomechanics stuff. David Grey’s lower body basics is good.
@@jake_tuura I’ll check it out
Thanks!
Do you think 5 sets of 45 seconds using leg extensions is good?
VID BEDEKOVIĆ Yup. 3-5 sets of 30-45 seconds.
when you say load tolerance do you mean the capacity of the tendon? or general capacity of the leg muscles
They’re kind of the same thing. Load through muscle and tendon.
@@jake_tuura okey thanks for replying.
Is load tolerance the same as isotonics?
No. Load tolerance is how much load the tendon can handle. You improve it through strength training and exposure to high loads.