Patellar Tendinopathy Rehabilitation | Jumper's Knee Rehab
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- Опубліковано 10 чер 2024
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Patellar Tendinopathy Rehabilitation | Jumper's Knee Rehab
• Patellar Tendinopathy ...
00:00 Opener
00:23 intro
03:13 Stage 1 Isometrics
04:44 Stage 2 Isotonics
06:17 Stage 3 Energy Storage Exercises
08:45 Stage 4 Return-to.sport
09:47 Outro
📚 ARTICLES: Malliaras et al. (2013): pubmed.ncbi.nlm.nih.gov/23494...
Kongsgaard et al. (2009): ttps://pubmed.ncbi.nlm.nih.gov/19793213/
Cook et al. (1997): pubmed.ncbi.nlm.nih.gov/9429013/
Bahr et al. (2014): pubmed.ncbi.nlm.nih.gov/24782...
Malliaras et al. (201%): pubmed.ncbi.nlm.nih.gov/26390...
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This is not medical advice! The content is intended to be educational only for health professionals and students. If you are a patient, seek care of a health care professional.
This video has been a life saver. I rehabbed my knee using this program like 2 years ago...It recently came back which is why I'm watching it again.
Ive watched atleast a hundred of these videos in dealing with this acursed disease...this is possibly the best one. The most concise and thorough video there is that covers from the pathology to the full rehab process while providing evidence.
appreciate that!
How are your results?
Man, I was stressed out thinking that I wouldn't be able to get better soon and return to volleyball but after watching this video, my leg performance has improved greatly. I'm currently towards the end of my isotonics stage and my legs have improved from the 2 weeks of beginning these exercises with the isometric leg extensions being the exercise that helped me most. Thank you very much!
how many days i should be in stage 1 so i can move to stage 2 please
@@footballgameiceland1168 as long as it takes
@@alexandercooper837 what's the criteria to pass to the next stage?
@@Chavanun555 Your inflammation should have returned to baseline within 24hrs of trying isotonic exercise.
If it doesn't then stick with isometrics until the tolerance builds up.
Bear in mind it will be moderateley painful doing isotonic exercises at first and will feel counterproductive. But it's not, it's just temporary pain
Yeah... 2 weeks it's what I feared.. i have 7 days or they kick me out. Welcome to the millitary 😂
This is pure gold! Thanks a lot for the great content guys!
I nearly cried when i started working on the knee thank you helped
Amazing Explanation with complete research! Great!
My knees are aching just thinking about jumping about
This was uploaded 5 days before starting my rehab plan assignment for patella tendinopathy return to sport. Legends!
interesting points ,if anyone else needs to find out about treating patellar tendonitis try Mackorny Treat Bones Blueprint (just google it )?
It is a smashing exclusive guide for dealing with chronic knee pain without the hard work. Ive heard some great things about it and my mate got cool results with it.
Great video, awesome insight.
this is so good in structure, instruction and presentation aesthetic. i just moved from bodyweight eccentrics to heavy isotonics and i notice a positive difference after the first session. mine is in both knees; my right started with tendonopathy, then my left developed it for doing the work of both legs up and down stairs for a month. i see myself doing sprints and box jumps in no time
can u go through what u did ?
Great video, very comprehensive. I'm suffering at the moment so will definitely try this.
Any progress?
Interesting!
Excellent work
Thanks 🙏🏼
What reps and sets do you choose for the acceleration/change of direction drills? What factors affect the choice of reps and sets for these?
Many thanks,
Aleksandra
thanks
Is there a structure for the return to sport section, the amount of double leg hops, single leg etc? Thanks
Thanks for the great content. How do I approach this program if I’m still in pain? Can’t do a body weight leg extension without pain at the moment.
Hi there, Are there any guidelines for hamstring and calf training in patients with diagnosed jumper's knee?
I am a physio in a C-Max Prison in South Africa. A lot of my patients are soccer players with patellar tendinopathy being a common condition treated. I cant wait to implement these exercises.
Thank you for your content, im warching your videos daily!
Key is to properly manage the patients load
Pay attention to the progression criteria
I had no idea that prisons had physios! lol.
@@totallyraw1313 they've (mostly) got full medical services. Drs, physios, psychs, dieticians etc
hey ,if anyone else needs to find out about therapy patellar tendonitis try Mackorny Treat Bones Blueprint (do a search on google )?
It is a good exclusive product for dealing with chronic knee pain minus the headache. Ive heard some extraordinary things about it and my friend got cool success with it.
Fellow soccer player here. The pain just started about a month ago hope to recover soon!
Currently suffering from this which completely halted my skateboarding season. I’ll respond to all comments that I get notifications for in regards to the progress
How often do you bring patients in for rehab sessions with this protocol?
I am 42, overweight (although losing less and less), have fibromyalgia and have been very inactive! For a chubby chick with NO muscle what so ever, a 4 month old meniscus operation (and removal of Plica) and now also jumper's knee (perhaps on both knees), are there any of the exercises you would recommend more than the others? And are there any of them that I should perhaps wait to do? Thank you. 🥰 Kindest regards from Denmark, Scandinavia 🌸
can you explain the acronyms used? Confused
@physiotutors
When is it the right time to move on to the next stage?
For the Spanish squat, do you keep the leg of the knee that’s hurting planted? Or do you elevate the hurt knee?
For stage 3, do I have to do all those activities in one session? Or do I gradually add them. Thanks
Hello im on a patellar tendonopathy injury...i have done the rest i have started the isometric exercise ... how many week i should do these exercises and then go to isotonic exercise ????
Finally recovered from this thought it was gonna last for endless months so glad it’s gone. I’m just getting the strength back in my quads and hips. I rested for a week and a half icing when it was inflamed and just rested then I started slowly doing isometric holds of weightless single leg extensions to a tolerance of around 7/10 I would do other weightless exercises like glute bridges and wall squats and stretches ( only to a point where pain was minimal started at about 100 degrees )then would ice and repeat the next day after about day 4 of this I would notice on the leg extension I could go higher and higher for longer each time till one day my leg was fully flexed. Still shaky but encouraging. Now after about week 4 I have no pain squatting and doing the leg extension but my quad is still weak from not using it. Good luck remember work it then ice and rest then work it again it’s not going to get better just resting It you have to train the inactive muscles again to help support it as it’s a coping mechanism the body does for the pain.
When you initially rested a week and a half, what were your symptoms? How painful were daily activities like walking and sitting/getting up from chairs?
hello do we have latest one for this rehab??
I’ve had jumpers knee for over 2 years and playing basketball hurts so bad but I’m not gonna stop so I hope this works
Hey, I'm in the same boat, these work, you should also consider getting a gelatin supplement to help repair your tendons. I'm approaching stage two with less pain but be patient, it took me roughly 4 weeks to start seeing a difference many times I wanted to give up but don't give up. Do it because we you need to get back on the basketball court, ball is life.
@@sandileshongwe4764 Hey, I haven't been able to fully play basketball because of injury too. I've had it for over a year now, but I just kept playing as well. Have you guys noticed any difference since y'all have posted these comments?
@@juanmartingamarrafernandez6075i think when you feel stronger and less pain and the tendon point
How did you know when to go to stage 2?
Is it jumpers knee if the pain is on the outside and mostly at terminal knee extension.
Touching the spot on the outside patella hurts.
would this be the same for quad tendinopathy?
when do we know to move onto the next stage, especially when going from resistance to plyometrics?
Do you do these on the sore knee ?
When starting this rehab program, do you have them completely give up sports for the most optimal and quickest results. ?
Do you have alternative to the Spanish squat? I don’t want to invest in a band
For the spanish squat, how long do you hold it for and how many reps?
Same with the leg extension
This is great to know. I'm in my 3rd year of DPT school right now and we were taught that the traditional method of eccentric loading is the preferred treatment for tendinopathy. Very interesting!
i have this tendon problem but i don't feel any pain when i squat, can i continue doing it while i am following the rehabilitation?
HI. I am pursuing Masters in sports physiotherapy and want to do research on patellar tendinopathy rehab can u suggest me what to do?
Are you supposed to continue with stage 2 when you start with stage 3? Like stage 2 mon,wed and Friday and stage 3 Tuesday and Saturday? Or should u do both stage 2+3 every third day?
what if the patient says it feels pain when doing those exercise, should he stop or just less intense, within pain-free level?
I've heard that working through a 3 out of ten pain is important for this injury
How often do you do stage 1 before going on to the next stage?
hi how do i know when to go from phase 1 to phase 2?
I cant seem to find criteria to move from Isometrics to Isotonics (phase 1 to phase 2)? What are the exact criteria?
I'd say whenever you can safely do all the prescribed sets and reps in phase 1 without any pain
This 4 step process is a standard process where transitioning between phases happens based on pain propagation test.
So, if you score 3/10 or less for 1 or 2 weeks straight after isometrics, move on to isotonics.
Similarly do for phase 2 to phase 3 transition. But don't assume that now that knee is fine, you start with phase 3. It will blow up your tendon, you might have to start with phase 1 again
how long do you think think this process will take if you've only got mild proximal patellar tendinosis?
Can be quicker of course. Really hard to tell in individual cases but I rather tell patients that they will be in rehab for a while in order to make sure that they need to commit for quite a while and to prevent disappointments.
Great video ... how many reps of the 15RM for phase 2 isotonics?
Can patellar mobilization help in any way in rehab?
Bro while attempting jump round house kick I got knee injury.
It was terrific as I felt something been slipping inside the knee,
Moreover immediately after attempting standing up I felt like slippage of tibia from knee cap
Since I’ve now been diagnosed with gluteal tendinopathy, meralgia paristhetica, and
Greater Trochanteric Pain Syndrome in Addition to Patellar Tendonitis/Tendonopathy, I can’t do all of your exercises. Do you have modifications??
We have many videos about gluteal tendinopathy
How long should I do stage 1 and stage 2 for before going into stage 3? If i experience pain trying to do stage 3, does that mean my body is still not ready for stage 3 yet? Cheers, Zaine.
+
He says it at the beginning. After the doing exercises, if the pain in the knee subsides within 24 hrs you can think about moving to the next level.
Is this a starting phase protocol?
From acute cases to complete rehab.
I have an elite athlete (basketball player) that has a big role on his team who suffers from a pretty painful case of Jumper's knee. He's basically pushing through every game and practice on grit alone. I have told him and the coach that he needs to reduce his workload, rest and start his rehabilitation but it's not a popular opinion with neither of them. I've been reluctant to start a full on rehabilitation program with him because I'm afraid of overstressing the tendon. Is it feasible to start rehab (with the protocols that were presented in the video) without reducing the workload on the basketball court?
In other words, is it okay to start rehab while he's still training and playing basketball?
From my experience, proper healing never takes place as long as the athlete keeps doing high intensity stuff like games. There's just too much cutting, jumping, landing and deceleration in games
I'm in the same position, and unfortunately my knees don't get any better. Even if I work really hard on healing them between practices, they need rest to start healing. Resting + strengthenng the tendons will heal, then you can go back to playing sports. I had a tournament this weekend and now I can't even walk, so I really need to stop playing
Hello and first of all thank you for the video. I am french and I don't understand all. What does NPRS mean? And MVC as well. 😅
NPRS=numeric pain rating scale (pain score from 0-10)
MVC= Maximum Voluntary Contraction (of a muscle)
@@Physiotutors Ah ok merci pour ta réponse. donc si j'ai un peu mal c'est normal?
question: i was doing so well and the pain was disappearing for all light activities, then managed to miss 2 steps on the way down the stairs, in which one knee took the brunt. it only hurt the next day. for about 3 days to now, the pain has been consistently a dull 1 or 2 and i cant even stand up or sit down without it panging unless i do so slowly. have i set my progress back?
Understandable that you're worried but it's likely just sensitized. Be aware that your body is very vigilant about that knee so you'll notice the slightest of changes.
If you need more personalized guidance we recommend you reach out to our trusted colleagues at yourphysio.online who can guide you along the way to recovery. They offer high-quality remote care.
how many days i should be in stage 1 so i can move to stage 2 please ?
Can someone recommend how often should we work our tendon out?
I practise thrice a week and I don't feel much growth this way
Hi, I was wondering how are you doing now? Has you pain improved?
@@allenr7808 Hi, isometrics phase was good, I was pain free but movements like climbing up the staircase and fast walk was firing up my tendons.
When I moved to isotonics, there has been some improvement. But the workout I am doing is not the regular workout, I am following kneesovertoesguy's zero standard workout (look it up online), and doing that thrice a week.
So yeah, I guess after 2-3 more weeks I can move to third phase.
Are these exercises recommended for stage 1 chondromalacia as well?
He has another video for that. Type in patellofemoral syndrome on his pain
It is the same thing
❤❤❤❤
Thank you for the exercise showing.
It seems that your isotonics are too fast compared to those protocols that tendipathy studies suggest. It suggested to 3-0-3 tempo, so 6sec per one repetition, some of your reps are 1.5-0-1.5 (close to average bodybuilding type of exercise tempo) so there is a slight momentum in the positive phase of the repetition.
But here is the thing, if I goes for 3-0-3 speed, then my muscle starts to shake after 5th or 6th repetition. And it shakes like crazy after 9-10th repetition. Some studies tells that unhealthy tendons don't like shaking, but I don't know how to execute 12 slow reps (to failure or close to, according to stage 2 protocols) without shaking. It seems that I have to take a small rest between the reps in order to complete the 12 reps set without shaking.
So your tempo might be more useful for that case. I will give it a try.
Thank you.
Why 25kg for tendon rehab phase one?
Can I do these everyday?
I don't know how to thank you for that
send us a super thanks :)
@@Physiotutors Sure, thanks for everything
Which famous athletes see this injury? Can you help me
I'm in stage 2 exercise... the pain will tolerate almost 80% ... should I go on stage 3?
The progression criteria can be found in the video at around 6:20
I had knee tendonitis that forced me to stop any activity. I was able to go back running after 6 long months. Then after 4 months of running the pain come back and I had to stop again. 😥. Its really depressing. What can be done to cure this problem for good?
For any health-related questions, we would advise you to get in touch with our colleague from Yourphysio.online where you can find great information for patients. You can also book an online consultation in order to work on your problem!
This applies also for non professional sports people? Looks wild :)
Notice that all of these top tendon researchers are from Australia!!!
They're all from Melbourne too. Malliaris is at Monash and Cook LaTrobe Uni.
How much time does patellar tendinitis patient cover stage 3 ?
Impossible to say. Stage 2 is usually the longest phase and the whole rehab process can easily take a year or longer
@@Physiotutors omg😭😭😭
@@Physiotutors any shortcuts like prp or something... because running is my career 😭
@@RamSingh-ev3mn same:(
@@cpjr6268 hey I recovered
Progression from stage 2 requires 4 sets of 8 single leg press @150% bodyweight? Is this supposed to be 2 legged? This seems unattainable
Dislocated both of my patellas any advice
The musiccccccccccc😞😞😞😞
Why buy subs?
this cursed disease is slowly killing my daily activities
GRANDI
I think I'm going too fast
lol pateller tendon isn't a tendon its a ligament
Yeah must be a misnomer
12 months it’s a bad joke 😂😂
Where is my other handsome man?
Gay
@@aji1k112 so
@@indikabandaramudiyanselage7774 🤣🤣🤣