Love your videos man, it's been super helpful through this journey of trying to return to sport! Allow me to share my experiences - I've been dealing with Patellar Tendinopathy for a few years now, only within the last 4 months have I been dedicated to seek physio and properly rehab through this, as I want to get back to playing Volleyball painfree and training to increase my Vert to one day dunk (5'6 so it's a fucking tall order haha) or at least become a more consistent blocker in volleyball. Spent the last 3 months rehabbing, working on biomechanical issues (Sprained my right ankle plenty of times in the past so R. Glute, R. Hamstring are weaker then left side) as well as Strength building in the Quads. We didn't start at an Isometric phase, then Isotonic - it's been more of a Strength based slow heavy training (Front squats 3 x 6 4 sec neg/ RFESS 3 x 6 4 sec neg, etc) with implementing low level plyos. The mindset behind this is strengthening the Quads to better support the knee. Strength has increased and I was planning to change to more intermediate level and higher load plyo's to increase and start prepping myself to return to Vball. I ended up playing a game last week, didn't do a thorough warm up and after a few jumps - felt a crack and a sharp pain through the Tendon and then couldn't bear weight on the right leg and it fucking hurt to try to extend it. A few days later, ROM was good again but yeah, just a sharp pain at the insertion to Patellar for anything that I did, like 7/10. Had an MRI, saw a specialist and turns out I have a small tear in the patellar tendon 😅no jumping or knee training for the next 4 - 6 weeks. I see a physio today so it'll be interesting to see what he recommends, but what do you reckon I could do to assist or at least other areas to train whilst resting the knee? With the focus on returning to Volleyball? Thanks Jake!
Look into the work by Jill Cook and Sean Docking… they will say distinguish between a partial tear and tendinopathy is not really possible. So it will usually respond similar to treating those cases as a general tendinopathy… if you had an event that caused the pain, you may have a very sensitive tendon, so it will take some settling before you can get back to good, heavy loading.
This makes sense You think any of that knee over toes stuff is worth exploring too? Sled drags, anterior tib exercises specifically? And go gators lol. You’re not a UF grad are you?
Sled drags can relieve pain but so can a lot of things... You can do them if you want. I don't think they are anything special. As for anterior tib, it doesn't seem to do much. People do thousands of tib raises and still get shin splints and knee pain. It might be useful but I don't think we're at the point to know why or how to best train it. If you want to hit anterior tib, do single-leg jumping. I got these shorts from a Polish volleyball coach who interned at Florida.
Great info as always. I had an a arthroscopic surgery 3wks ago, repaired torn meniscus. Doing my own rehab, just a question will I benefit from your jumpers knee protocol program?
Pain is acceptable and stable and you’ve regained some muscle and strength with ISOs to where things are more balanced. It’s in JKP: jackedathlete.com/jumperskneeprotocol-2/
Hey whatsup jake just a quick question, i random times let’s say without any sort of leg excersices or physical activity, the tendon would at random times ache for no reason, like a 7/10 pain and go away after 10 minutes, what reason could this be, plus I bought your protocol really valuable information
If it’s patellar tendon, that can happen if you sit for extended periods. Still kind of unknown why that’s happening. But outside of that, if you get 7/10 pain during rest, I don’t think it would be a tendon pain.
As long as possible sometimes to finish a lift in a lunge position, shorter sets to try to be more focused about what I’m hitting in a more split squat position
Hi Dude, Really like the videos. AWESEOME STUFF! They have been a massive help with my journey to improve my tendon pain and get back to playing sports (boxing and weightlifting). I recently purchased your Jumpers Knee Protocol e-book and I am currently on the isometric stage. I have been on that stage for 4 weeks and seen good progress so I am going to start the Isotonic stage next week. During the Isometric stage I usually do two full sessions a day with a leg extension ISO for the first session and Spanish squat for the second session. This week I tried to increase load by sticking to only the leg extension ISOs twice a day but after about 3 days I could feel my tendon pain start to flare up. Subsequently I have changed the ISOs to Spanish squats only with a 15kg dumbbell and my tendon pain seems to have decreased. Going forward do you think I should just stick to Spanish squats for my Quad ISOs or mix and match like I was doing before? I'm unsure whether the flare up in pain was caused because the leg extension puts more load on the knee (tendon usually has some minor pain during the first 2 sets and then goes from set 3 - 5), so doing it twice a day would have put more load on the tendon, or whether the Spanish squat just works better for me (no knee pain during any sets). Do you think I should try and stick with leg extensions twice a day but just reduce the weight a bit? Thanks Jake.
@@jake_tuura Thanks for the quick response dude. I'll stick to Spanish squats for now. Keep doing what your doing as your videos are brilliant and really breakdown tendon health into an easy to understand way. Your program has helped me massively and given me a way forward to get out of this cycle of tendon pain.
I'm not sure I agree with the notion that people should avoid stiff landings. Soft landings with more knee and hip flexion are simply to slow for sports environment. It's similar to change of direction technique, where a faster technique puts more load on the ACL. Of course, if we're dealing with general population it may be a viable option, but not with athletes. What do you think?
I agree if the athlete is healthy. If they have patellar tendinopathy, you want to restore healthy mechanics first. Then they can go and land soft, stiff, with a lot of knee bend, with little knee bend, etc.
Similar process for loading. Biomechanics are usually a much bigger factor in Achilles Tendinopathy. Being heavier, pushing a lot in your sprints (potentially causing a noticeable heel drop), bones of the feet that don’t work well. These all play roles. Look at David Grey’s and Gary Ward’s work.
When do you know when to move from isometrics to isotonics? And during isometric phase do you refrain from all running jumping and going up and down stairs etc?
Thanks for sharing. I have question, some years ago I injured my left knee doing repetions in an incorrect way on the knee extension machine. I fellow the knee over toes guy program which somehow did help. I am pain free but Sometimes it hurts when going from flat ground to steps and bak to flat ground. The random pain occurs just when fully extending the knee after bending it to go through steps. It also clicks when squatting or going upstairs. I find that couch stretch for the quad helps with clearing out the pain the next day. I think perhaps a patellar tracking issue rather than jumper knee. What do you think ?
Get my free product on figuring out the different causes of knee pain and go from there. Link: jaketuura.gumroad.com/l/brgsq?_ga=2.171829799.604873094.1672254733-686137283.1671156232&_gl=1*110wwg9*_ga*Njg2MTM3MjgzLjE2NzExNTYyMzI.*_ga_6LJN6D94N6*MTY3MjUyODkwMC4zMS4wLjE2NzI1Mjg5MDAuMC4wLjA.
Honestly love your content - I have been following very closely and everything is going great so hoping to get back to soccer asap! Recently, I progressed to stage 3 and did light jumps and skipping which was all good and yielded minimal/no pain the following day. The next week, I decided to turn it up a notch through a lot more of the store/release exercises (after a full leg workout that included bulgarian squats, lunges, leg extension, calf raises etc). These store/release exercises included jumping onto/off a box, hopping with one leg, one legged skipping, mimicking a soccer follow-through kick. It felt great during the workout but the following day I had pain after ages (7/10) and could not easily do a body squat. This has remained until now (day 3 following that intense workout) and I'm worried I have undone all my progress! My question is - have I undone all my progress? Would I need to slowly start again or just wait until the pain goes away and I can continue where I left off as soon as it does? I worry because even a body squat slightly hurts now and I am scared to try it fully in case I do some severe damage again.
Could have just been too much… that’s why I suggest a three day sequence with stage 3. Day 1, store and release. Day 2, isometrics. Day 3, isotonics. Then repeating that sequence or taking a day off then repeating it. This gives the tendon a chance to adapt without overdoing it… But I wouldn’t say you undid everything. Give it a few days to settle and slowly get back to loading. The tendon can get reactive and that just takes a few days to settle (or maybe weeks if you really overdid it).
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](http://i.ytimg.com/vi/-dJIxiZcy_8/mqdefault.jpg)
These videos are brilliant! They really make a difference to people struggling with PT, keep at it.
Love your videos man, it's been super helpful through this journey of trying to return to sport! Allow me to share my experiences - I've been dealing with Patellar Tendinopathy for a few years now, only within the last 4 months have I been dedicated to seek physio and properly rehab through this, as I want to get back to playing Volleyball painfree and training to increase my Vert to one day dunk (5'6 so it's a fucking tall order haha) or at least become a more consistent blocker in volleyball. Spent the last 3 months rehabbing, working on biomechanical issues (Sprained my right ankle plenty of times in the past so R. Glute, R. Hamstring are weaker then left side) as well as Strength building in the Quads. We didn't start at an Isometric phase, then Isotonic - it's been more of a Strength based slow heavy training (Front squats 3 x 6 4 sec neg/ RFESS 3 x 6 4 sec neg, etc) with implementing low level plyos. The mindset behind this is strengthening the Quads to better support the knee.
Strength has increased and I was planning to change to more intermediate level and higher load plyo's to increase and start prepping myself to return to Vball. I ended up playing a game last week, didn't do a thorough warm up and after a few jumps - felt a crack and a sharp pain through the Tendon and then couldn't bear weight on the right leg and it fucking hurt to try to extend it. A few days later, ROM was good again but yeah, just a sharp pain at the insertion to Patellar for anything that I did, like 7/10.
Had an MRI, saw a specialist and turns out I have a small tear in the patellar tendon 😅no jumping or knee training for the next 4 - 6 weeks. I see a physio today so it'll be interesting to see what he recommends, but what do you reckon I could do to assist or at least other areas to train whilst resting the knee? With the focus on returning to Volleyball?
Thanks Jake!
Look into the work by Jill Cook and Sean Docking… they will say distinguish between a partial tear and tendinopathy is not really possible. So it will usually respond similar to treating those cases as a general tendinopathy… if you had an event that caused the pain, you may have a very sensitive tendon, so it will take some settling before you can get back to good, heavy loading.
This makes sense
You think any of that knee over toes stuff is worth exploring too? Sled drags, anterior tib exercises specifically?
And go gators lol. You’re not a UF grad are you?
Sled drags can relieve pain but so can a lot of things... You can do them if you want. I don't think they are anything special. As for anterior tib, it doesn't seem to do much. People do thousands of tib raises and still get shin splints and knee pain. It might be useful but I don't think we're at the point to know why or how to best train it. If you want to hit anterior tib, do single-leg jumping.
I got these shorts from a Polish volleyball coach who interned at Florida.
What do you use to hold the fractional weight plates for the iso with leg over elevated bench?
I used a TRX strap. Anything like that will do.
Great info as always. I had an a arthroscopic surgery 3wks ago, repaired torn meniscus. Doing my own rehab, just a question will I benefit from your jumpers knee protocol program?
Very different rehab. Find something meniscus specific.
how do i know when to start with stage 2?
Pain is acceptable and stable and you’ve regained some muscle and strength with ISOs to where things are more balanced. It’s in JKP: jackedathlete.com/jumperskneeprotocol-2/
Hey whatsup jake just a quick question, i random times let’s say without any sort of leg excersices or physical activity, the tendon would at random times ache for no reason, like a 7/10 pain and go away after 10 minutes, what reason could this be, plus I bought your protocol really valuable information
If it’s patellar tendon, that can happen if you sit for extended periods. Still kind of unknown why that’s happening. But outside of that, if you get 7/10 pain during rest, I don’t think it would be a tendon pain.
Jake, just want to say: Thans for sharing you knowledge!
Thanks for the videos man. On the iso lunge holds, do you do those nonstop for 2-3 minutes or do you do like 4 sets of 30 or 45 second holds?
Both depending on how I’m doing them
As long as possible sometimes to finish a lift in a lunge position, shorter sets to try to be more focused about what I’m hitting in a more split squat position
Hi Dude,
Really like the videos. AWESEOME STUFF! They have been a massive help with my journey to improve my tendon pain and get back to playing sports (boxing and weightlifting). I recently purchased your Jumpers Knee Protocol e-book and I am currently on the isometric stage. I have been on that stage for 4 weeks and seen good progress so I am going to start the Isotonic stage next week. During the Isometric stage I usually do two full sessions a day with a leg extension ISO for the first session and Spanish squat for the second session. This week I tried to increase load by sticking to only the leg extension ISOs twice a day but after about 3 days I could feel my tendon pain start to flare up. Subsequently I have changed the ISOs to Spanish squats only with a 15kg dumbbell and my tendon pain seems to have decreased. Going forward do you think I should just stick to Spanish squats for my Quad ISOs or mix and match like I was doing before? I'm unsure whether the flare up in pain was caused because the leg extension puts more load on the knee (tendon usually has some minor pain during the first 2 sets and then goes from set 3 - 5), so doing it twice a day would have put more load on the tendon, or whether the Spanish squat just works better for me (no knee pain during any sets). Do you think I should try and stick with leg extensions twice a day but just reduce the weight a bit?
Thanks Jake.
Spanish squat
@@jake_tuura Thanks for the quick response dude. I'll stick to Spanish squats for now. Keep doing what your doing as your videos are brilliant and really breakdown tendon health into an easy to understand way. Your program has helped me massively and given me a way forward to get out of this cycle of tendon pain.
How many times a week do you think the calf bridge should be done?
Daily or every other day until you can do it for a minute with ease.
I'm not sure I agree with the notion that people should avoid stiff landings. Soft landings with more knee and hip flexion are simply to slow for sports environment. It's similar to change of direction technique, where a faster technique puts more load on the ACL. Of course, if we're dealing with general population it may be a viable option, but not with athletes. What do you think?
I agree if the athlete is healthy. If they have patellar tendinopathy, you want to restore healthy mechanics first. Then they can go and land soft, stiff, with a lot of knee bend, with little knee bend, etc.
Hey man I’ve had this for 21 months what do I do
any workouts/tips for achilles tendinitis ?
Similar process for loading. Biomechanics are usually a much bigger factor in Achilles Tendinopathy. Being heavier, pushing a lot in your sprints (potentially causing a noticeable heel drop), bones of the feet that don’t work well. These all play roles. Look at David Grey’s and Gary Ward’s work.
When do you know when to move from isometrics to isotonics?
And during isometric phase do you refrain from all running jumping and going up and down stairs etc?
I love your videos jake!! for now im dealing with patellar tendonitis, just a question jake, how many days or week i will moved to stage 2?
For the split squat, should my injured knee be in front or behind?
Both
I have two videos about why you need to train both sides
@@jake_tuura could you share which video it is? Thanksss
@@SyahmiHaziq32 search it yourself, lazy one
@@jake_tuura ay chill will do bro 😂
Thanks for sharing. I have question, some years ago I injured my left knee doing repetions in an incorrect way on the knee extension machine. I fellow the knee over toes guy program which somehow did help. I am pain free but Sometimes it hurts when going from flat ground to steps and bak to flat ground. The random pain occurs just when fully extending the knee after bending it to go through steps. It also clicks when squatting or going upstairs. I find that couch stretch for the quad helps with clearing out the pain the next day. I think perhaps a patellar tracking issue rather than jumper knee. What do you think ?
Get my free product on figuring out the different causes of knee pain and go from there.
Link: jaketuura.gumroad.com/l/brgsq?_ga=2.171829799.604873094.1672254733-686137283.1671156232&_gl=1*110wwg9*_ga*Njg2MTM3MjgzLjE2NzExNTYyMzI.*_ga_6LJN6D94N6*MTY3MjUyODkwMC4zMS4wLjE2NzI1Mjg5MDAuMC4wLjA.
Hey Jake great video as always. How should we hit the tibialis? Tib raises don't seem to work very well.
Not needed.
what if it hurts while your doing these exercises ?
Start more gently and build up slowly
Honestly love your content - I have been following very closely and everything is going great so hoping to get back to soccer asap!
Recently, I progressed to stage 3 and did light jumps and skipping which was all good and yielded minimal/no pain the following day.
The next week, I decided to turn it up a notch through a lot more of the store/release exercises (after a full leg workout that included bulgarian squats, lunges, leg extension, calf raises etc). These store/release exercises included jumping onto/off a box, hopping with one leg, one legged skipping, mimicking a soccer follow-through kick. It felt great during the workout but the following day I had pain after ages (7/10) and could not easily do a body squat. This has remained until now (day 3 following that intense workout) and I'm worried I have undone all my progress!
My question is - have I undone all my progress? Would I need to slowly start again or just wait until the pain goes away and I can continue where I left off as soon as it does? I worry because even a body squat slightly hurts now and I am scared to try it fully in case I do some severe damage again.
Could have just been too much… that’s why I suggest a three day sequence with stage 3. Day 1, store and release. Day 2, isometrics. Day 3, isotonics. Then repeating that sequence or taking a day off then repeating it. This gives the tendon a chance to adapt without overdoing it…
But I wouldn’t say you undid everything. Give it a few days to settle and slowly get back to loading. The tendon can get reactive and that just takes a few days to settle (or maybe weeks if you really overdid it).
@@jake_tuura thank you!
did you cover this sequence in one of your videos? curious why store & release is day 1
@@dans5312 watch this: instagram.com/p/CF77B0WHJ2M/?