Patellar Tendinopathy / Tendinitis / Tendinosis | Jumper’s Knee Rehab (Education, Myths, Exercises)
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- Опубліковано 31 тра 2024
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Struggling with patellar tendinopathy? Check out this video for a comprehensive rehab plan and discussions about surgery, PRP, corticosteroid injections, and much more!
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Intro (0:00)
Knee Extensor Mechanism (0:15)
Patellar Tendinopathy (0:50)
Goal of Rehab (2:56)
Understanding & Monitoring Pain (4:22)
Load Management & Activity Modifications (7:18)
Stage 0: Isometrics (9:55)
Stage 1: Heavy Slow Resistance (11:36)
Stage 2: Energy Storage & Release (13:21)
Stage 3: Return to Sport (14:46)
Guidelines, Not Rules (15:17)
Surgery, Injections, Adjunct Treatments (15:42)
Summary (17:45)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](http://i.ytimg.com/vi/-dJIxiZcy_8/mqdefault.jpg)
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](/img/tr.png)
Thanks for watching! Check out the blog for references: e3rehab.com/blog/patellartendinopathy/
I have pain in that area but it's from the back, and whenever I do hamstring curls is when I feel pain. It seems like I hurt it squatting, but squatting does not cause pain. Do you know what that could be?
15:35 what about bpc-157
@E3 Rehab I found this video incredibly useful - and I mean incredibly useful, there are so few videos like this which break down exercises into stages, thoroughly addressing pain guidelines, and the usual rep set tempo info.
Following this video, I now think my issue could be patellar maltracking. Do you have any videos on patellar maltracking disorder/could you cover this issue in a new one?
Just a few helpful tip reminders for anyone with this problem, never to go bowling cause it places all the force on the knee’s tendon when you stop cause after I did it brought my knee tendinitis right back severely and has taken close to a year to get about back to normal but I was also about 20 pound more than what I used to weigh and I know from the past that once you drop your extra weight then the knee tendinitis should begin to go away much more effectively. Also this loading that you speak of is spot on cause how this seemed to be brought about was doing sprinting intervals which must place a lot of load as you describe. Last but not least if your doing exercises for this problem first go to the the leg extension machine and do lighter weight starting with very light then getting a bit heavier. Why you want to use this exercise is to very effectively warm up the tendon area by saturating it with blood but still focusing on flexing the thigh muscles and not so much the knee and one warning some leg extension exercises put more strain and too much strain on the knees so try to pay close attention to this if that be the case, if so then I would simply do seated leg extensions with no weights at all. One week I went straight to the leg press machine and tried warming up there and my pain through the entire workout was almost unbearable at about 7/10 but the very next week I tried warming up with the leg extension because what I heard a pro bodybuilder say due to the importance of warming up the knee area and I was completely blow away to discover that my pain in my knee went down to practically 1/10 and I was even able to do heavy sets on the leg press but not recommended. I really didn’t begin to do better until I really focused on resting that knee all the time especially when I was setting to keep it in a relaxed position cause if you didn’t believe me your knee will let you know.
Is this the same as osgoods schlatters?
Idk how to spell it, but I have it in both knees.
I hate that i get better advice from UA-cam than from my physician lol
UA-cam is far more superior today. (In terms of explaining knee injuries) Thank God for the internet.
When I told my doctor I thought I might need to see a physical therapist, his reply was “Do you use TikTok?” The answer is no, but we decided UA-cam was as good
Right!? My doctor said I can't do this on my own untill I go to in house therapy for a while.
I could do this shit for free on my own. I'll get some TENS unit sessions or something if I go and do this stuff at home
@deansilva8401 I bought a tens unit and use that along with this video when treating my knee!
That’s why I check UA-cam first every time I want to do something I’m not familiar, even before going to see a professional.
This is possibly the best video that exists on UA-cam, content, expertise, production value, clarity, instruction, aesthetic, all perfect. Thank you
I suffered severely with this BOOM BUST cycle. It led to me completely withdrawing from sport and training and led me down a road of drink and drugs and severe depression. This happened over a three year period coinciding with the death of my mother. After giving up alcohol ten months ago I'm finally back doing exercises to help increase my load tolerance. My goal is to jog one day again. Thank you for this incredibly insightful video. It gives me hope. Most people don't understand the mental torment an injury can have on you.
God bless you. Sending my best wishes from Chicago
God bless you ! Keep going 🤗 you are very strong
Keep going. Keep watching this video, it's easy to forget how long this rehap stuff takes. This is a really helpful video so keep coming back to it when you feel like it's not working, because I've found as a sufferer of this issue that it takes time and patience. Sorry about your loss. I lost my dad too, and I don't think grief helps with healthing, so take care of yourself. Do relaxation exercises, it will actually help the healing process too.
Any update on the progress? Hope you staying strong g 💪
Tell me about it I’ve never been so depressed about being limited with my max athletic ability. Things I used to do seem so out of reach since I’ve had this knee pain
I’ve been dealing with this type of pain for about 3-4 weeks now. Ignoring it till it started getting worse. I finally started researching and this video is by far the best I’ve seen. I’ve been doing everything you explain to the best of my ability and two weeks in my knee pain has improved drastically. For anyone who is having doubts give it a chance, you won’t regret it. Thank you so much!!
Did your knee make clicking or popping sounds while going through movements on exercises? Mine is doing that right where the pain is. It's been around 3 months now since I've had this injury but the past couple weeks I've started trying out light weight exercises on it.
I've found that the pain slowly goes away after doing a quick warmup then I up the weight slightly and I can tolerate it better. But its still a light weight.
@@CaneFan423 Nah man, my knee never clicked at any point. I play a lot of basketball but never injured my knee in any way. One day I just woke up and started having pain. The pain hasn’t completely gone away but it’s definitely max at worst #2 level pain from 1-10, 10 being max pain. It’s definitely helped because it used to hurt quite a bit. There are some days I forget it’s there.
@@noe_salazar20 bro this pain is affecting my jumper. Thats how bad it got. I playing ball and can't make any drastic stop. Thats what you dealt with?
@@noe_salazar20 did you keep playing basketball or did you stop while recovering?
@@alexpuiu5011 I would play 2-3 times a week for about 1-1/12 hours each session prior to my knee pain. Usually by myself as well, not game related. I’m a guard so I would dribble a lot, cut a lot, and always went fast paced. After the pain, I did what he recommended in terms of how to make my knee stronger with the exercises he recommended and started playing only once a week at a moderate level. Maybe 70 percent, with a lot less cutting and dribbling. I continued to work on my handle but more stationary then drive to the basket based. I took this as an opportunity to work on my shot since that doesn’t take much effort. It’s gotten much much better since then but still have a an extremely minor amount of knee pain. Still only play once a week but now I go 80 percent for 30 minutes then 100 percent for 30 minutes.
This gotta be the most frustrating injury of all time, progress feels so slow it’s almost like it’s not happening. I’ve been trying this program for about 8 months, however not super consistently as I broke my other leg during that time. Over the past 3 months I have noticed some slight improvement, hoping that continues and I can get rid of this damn thing
sorry to hear that. many other people are also struggling with frustrating injuries and I know how hard it can be.
don't quit, be patient and you will surely progress. wish you the best on your journey 🏋️♀️
Hi, may I know what methods you've been trying to fix this? I got diagnosed with jumper's knee a month before and there's still no progress
@@DopeHub try putting ice and resting if you need but don’t rest too much or it will not help, search up some methods since I’m also suffering with this injury
how u doing ?
Knee pain is no joke. 21 years old and had it for over 4 months. Didn’t want to take time off lifting for a long time so tried to work around it. I had to ice my knees almost daily. Today I’m much better. Stopped lifting heavy, allowed my knees to fully heal, and starting doing at home rehab daily.
Is it real I have the same pain and I exercise including weight lift daily 🤔
What was your home rehab?
What was your rehab? Share it with us
@@HarryClipzFilmz Same problems here but I work with a therapist. First session I got shockwave therapy. then only 45 degree wallsits for 30 seconds, 4 times per day for 2 weeks. Then again shockwave and the same wallsits for the next 2 weeks plus 4 more exercises I have to do every other day (keeping one day of rest): lying leg raises with toes pointing out, side plank with abduction, a three step balance and bodyweight only bulgarian splitsquats. My kneepain is already a lot less but it's a 2 to 3 months process.
@@SwoleCalibur Thanx for that. I got Runner's Knee, When i went for physical therapy i did not know the name of what was wrong i did the exercises but it didn't work now i do so i am doing some exercises for it
I’ll personally pay $300 for this video, thank you so much for sharing, life changing. From someone with knee pain and I must say resting made it soooo much worse. I’m rehabbing now hopefully I can get back to basketball shape.
What rehab are you doing!
@@etypfn6205 it’s a long story but I am working on reducing patella soreness that prevents me from bending my left knee when I put weight on it
ill take the money
@@wuwuisaac try using kinesiotape on the knee, this combined with the exercises were like magic
@@wuwuisaac We have the same pain problem. I couldnt bend my knees or put weight in to it because it hurt so much. I wanted to play basketball again at full potential. Hope this rehab will help me.
By far the best video I've seen about Patellar issues/rehab
As a 54 year old veteran who is about 100 lbs overweight, I recently went back to the gym. About 3 years ago, I had been working out and had lost some weight but had a freak (non-workout related) accident where I shattered my kneecap and detached my patellar tendon. After some family tragedies, loss of employment and the pandemic, I am now back to trying to get back into shape and be healthy again. This time I decided to take a personalized diet plan from Next Level Diet, and even hire a personal trainer to make sure I don’t cause injuries to my 54 year old body with all my limitations from past accidents and age. My trainer and I are focusing on strength training to help with injury prevention and prevent osteoporosis (which runs in my family) and help with arthritis and balance. It has been about a month and I am already feeling so much stronger!!😎😎
Good job man thanks for you service! Praying for health and hope.
In a world full of healthcare and fitness charlatans who depend almost exclusively on appeals to anecdote, intuition, and cherry-picked evidence, this was extremely refreshing. Subscribed. And thank you!
This video is honestly life changing. I’ve been dealing with (misnomer impending) patellar tendinitis in both knees for the past 5 years after 13 years of football. And in the past has derailed a lot of my progress fitness-wise. Glad to now know some more about my condition, the proper verbiage as well as a system to implement for continued rehab. Awesome upload thank you!
Hi desmond do you have osteoarthritis too? I am having this pain both knee last 2 years. And x ray shows mild osteoarthritis
Same bro
And kids don't forget those athletic activities fathers duty
Bro did u just say 5 years. I'm only on my 1st year 😭
@@No.1shqiptar for me is 7 years bro
You guys save me an unbelievable amount of time with these research summaries. I can't thank you enough.
- Canadian PT
Happy to help! We usually post blogs with links to the references on our website too (hoping to finish this one by tomorrow)
PAPA MUGISHA EP O3 : Maitre Nzovu Amukoreye Ubutekamutwe None Umugore Arasaze / Film Nyarwanda 2022
@@E3Rehab my knee gives pain in normal thing you are telling to do this much heavy load exercise,😢
i’ve been doing these exercises for two to three weeks now and i’m already seeing improvements in my knee pain while running, thank you!
Hey man even though this problem I was able to overcome for the last 6 months. I do wish everyone to stay strong and push to your limits. Be patient with your body and learn how to treat it since there is a lot to be learn . Minimal change is still change don’t become desperate and rush yourself leading to more tear and damage, progress is bound to come. Best of luck to everyone dealing with this problems, remember nothing stays forever!!
This was fantastic. I like your approach to education and addressing your audience. Thank you very much.
I have a background in strength training and recently made a 120 and 180 pound sand bag. I find cleaning a sand bag to my shoulder one of the more exciting things for me to do in the weight room. This jump and catch motion caught up to me and was giving me a decent amount of knee pain. I've been doing the spanish squat, the heel elevated wall sit, and step downs. All have greatly reduced my pain. From this video I learned other exercises to work in and that I need to use the stage 2 options before going back to my sandbag work. Thank you again.
Your videos have it all! Well structured, contains all information needed: theory, articles, physiology, stages for recovery, exercises. All very well explained and demonstrated. Really, congratulations on generating such a good and FREE content on the internet!
THE most helpful video on the internet. Everything is well researched and explained in a manner that general audiences can understand. Best explainer from ANY PT video I have ever watched. So helpful for all us patients who are never told WHY they are doing the exercises they've been given, or why they have the problem in the first place. Keep churnin em out, E3 team!
I have been working on diagnosed patellar "tendonitis" in both knees (though the right is definitely worse for me), for the last two years now primarily through strength training and balance exercises. I must say your video has been a great education to help me further my progress. There are definitely some additional exercises I will be adding to my rehab routine as a result of watching this! Thanks so much 🙏 😊
AWESOME video - super practical, perfectly edited, and love the ample research you share. So helpful - thanks!
Absolutely crazy. I've been suffering from the exact symptoms described for years, without ever getting a diagnosis. Started exercising carefully and within weeks it got considerably better. This video is insanely helpful in understanding it even more, thanks man
I applaud you for the organization, editing, and the pure quality of the video you've made.
Thank you so much!
This is the most complete and most logical explanation and solution for this problem. I'm glad UA-cam algorithm show this on my feed.
Fantastic video. Well structured with sound scientific advise. Really appreciate how you've highlighted the need for progressive loading and the fluctuating symptoms throughout the rehab process. Agree with other comments that this is infinitely better advise that I have received from any medical professionals in person. I have struggled with patella tendinopathy for years and can't wait to forget everything i've been told and to follow this programme and fix my knees!
This is the most useful source of info about my condition that I have come across so far. When I tried to get back into exercising when gyms reopened last year, I was out of shape and ended up damaging my knee. Recovery has been a long a slow process. I still can't run more than mile without feeling pain, but I can now do everything else with no issues.
I’ve been doing some of the knees over toes guy’s exercises and I’ve seen good improvement. I’ve gone from hobbling around walking to being able to jump on my trampoline again
i can do the full reverse nordics knee bend having my back touch the ground for REPS and i've never felt better. Been doing the program for about 6 months now. The sky is the limit!
@@Spazticspaz I’m close to that
Been doing the same ..it's been helpful. Knee over toes guy is amazing. However when i increase load on my knee, the pain comes back ...i guess I need to be consistent baith his workout
I hate to be the Barringer of bad news.
BUT I HAVE HAD PATELLAR TENDINOPATHY FOR 9 YEARS.
And I'll tell you one thing it will NEVER heal on its own.
I took up bodybuilding about 2 years ago. When I started incorporating squats for leg days is when I started seeing results over the course of those 2 years, slowly but surely. Along with incline squat, leg extensions, hamstring curls etc.
At first I could barely squat 20lbs. But over time I eventually got to 125lbs! Which was a feat for me. My passion is skateboarding, I was only able to skate at 20%, my limitations were significant. But after the rehab and training regime I endured,along with supplements like glucosamine, and hyaluronic acid. I was skating at 75-80% it was incredible but took about a year or 2 to reach that point, regardless before skating I had to do an extensive warm up routine. I'll tell you this the rehabilitation process is extremely painful but over time will get better. Consistency is key.
Thanks for your comment. I feel like I'm in a really similar situation and just need to be consistent with my strengthening PT regimen.
My left knee was hurting for about a month. I went to my doctor and she sent me for a rentgen - all was okay, no trauma there. Then I encountered this video and started doing the wall sits and slow squats daily and I felt almost immediate pain relieve now after about two weeks of doing these exercises daily I was able to start running again. Thanks so much for this!
Now I just need to keep at it and try to progress through the stages to prevent this happening to me again in the future. BTW this happened to me after rapidly increasing the difficulty of my runs - I went from about weekly 40km to about 60 in a month or so.
You did the exercises literally everyday ?? I have Tendinosis on my knee so I just found this video. I don’t play sports but I do like to run. What is your exercise plan on the knee daily ?? Just asking I’m curious since I want to get my knee better
@@JPS1223 I am basically doing the wall sits that are suggested in the video meaning 3-5 sets of 45s 1-3 times a day.
More specifically I did 5 sets after waking up - I walk to work for about 2km and this made it less painful while the knee was iritated.
After work I do 3 sets of wall sits and add about 3 sets of 10 of slow squats.
in the evening/before sleep I am doing another 3 sets of wall sits, but I tend to skip these sometimes tbh.
In my case, the wall sits really were a good way to relieve the pain as I felt better almost instantly after doing them so basically any time it was bothering me I would just do a wall sit for a bit maybe not even the full 45s but just enough for me to feel better.
As an update I am one again able to run 10+km and I am preparing for a half marathon that I almost gave up on few weeks back.
Hope this helps and wish you to get better soon!
@@jalub014 thank you honestly 🙏
This is one the greatest rehab channels I’ve ever seen. Thank you so much.
Stellar presentation. This helps me better understand both my experience of healing and progress over the course of 9 months as well as a relapse I've experienced. I went through the upward functional curve over a long, steady period, then to make a few mistakes that had set me on the downward curve for a few weeks. I will be working to reverse that yet again.
Also super helpful that you took time to clear up the terminology at first.
Thank you!
UPDATE EIGHT MONTHS ON: I can't tell you how much this helped me to get back on track. The value of understanding the problem cannot be overstated!
Since posting this comment I have allowed no more than 2-3 days between tendon strengthening exercises which I've combined with my normal (very knee load intensive) training sessions as I've been able to scale up.
I do advanced level parkour with many sprints, leaps, big drops and hard landings.
8 months ago, during my relapse, just walking down stairs could be incredibly painful. I now routinely and repeatedly absorb drops from 10 ft or more without experiencing any discomfort during and often not even after the sessions.
I just want to share that I found this video by chance and I feel that we need more people with the same background and knowledge (based on scientific evidence, of course) as in this video. Amazing content, very interesting so I didn't feel when the time passed. Although I do S&C this video is extremely useful with assisting the treatment of one of my clients as well as providing me with a better understanding of it.
I’m absolutely thankful for this guy sharing us his knowledge in details and with passion. It’s amazing how it’s clear, easy to understand and how I didn’t even feel the length of the video as it was captivating.
I honestly hope everyone concerned by this injury will get better soon 🙏🏾
This video is great. I am currently on stage 2.
A tip here: If you want to start doing energy storage and release, you can actually go back to your sport here at a reduced level and use that as a rehab session. It is much more fun to do sport then the same old gym stuff.
Start your first training going very easy, for example if you play volleyball, make a decisions to just play half the time and 2/10th of the intensity you normally would. Do not do max approach jump and blocking. Focus more on other parts of the sport, like setting and receiving. Sure it is not the same, but better then staying at home doing box jumps?
If you had no pain next two days, nice! that means you can handle it. Maybe next week you can play at 3/10th intensity.
I made the the decision to go back to college and run track and field at 25 years old last May. Immediately after that decision I hit the track at least five days a week which was a serious spike in activity for me since I'm mainly lifted weights and played a little basketball.
My knee started bothering me about two weeks into training and has plagued me ever since. This video summarizes nearly everything that I went through over the past 6 months. I've been through at least 10 peaks and valleys of that boom bust cycle and the only very recently have I discovered a regimen that works pretty well long term.
You have given me unrivaled validation in my efforts and some really good ideas for strengthening exercises to return to full activity. This is by far the best video I've seen on the subject and I've been looking up help for my situation for 6 months. Thank you. Subbed.
Nice to see your making progress Hunter. What has helped you? I’ve been in this for 18 months. I’m going to start with wall sits. Thx
Man I have to send you a big thank you! I've had this pain since last June from probably basketball and gym...I went to see a doctor early January of this year and he wants to open up my knee to "scrape" away the issue. Came across your video started doing your therapy..I kid you not it Jumpstarted some sort of healing..2 weeks in I can kneel, I can do leg day again and I'm back at the basketball court. The pain went from a 7/10 to yesterday being a 1/10. You saved me from some unnecessary surgery which I'm sure my knee was never going to be the same. Thank You!
Thanks for sharing this, it gives me hope this programme works. Did you do the Stage 0, 1 and 2 exercises shown in this video all in the same session from the beginning, or did you start off with Stages 0 and 1, working your way up to including Stage 2? Thank you
The quality of this video is INSANE, all that for free on internet, we really live in a crazy time
This was the best explanation I have seen and the most helpful. I overloaded mine running more hills over a long distance than I should have. It’s been 5 months and I still have daily pain. I am hopeful the exercises recommended will help. Thanks
OMG THANK YOU SANTA. I've had this issue from basketball for years now. I really like the breakdown, I've been doing the exercises and focusing on progressive overload. Now if you have one on plantar fasciitis that would be great. Thank you so much for this.
This was the most valuable chunk of info I have ever heard about patellar tendinopathy, and I've had it for 10 years.
This is the best instruction on Patellar Tendinopathy I've seen, and I've been studying this and trying different things for over a year now. Fantastic.
I had really bad pain in this area from running (downhill especially), and I found shortening my strides did the trick. Although I still get some pain occasionally, it's manageable.
I was a student athlete and when I was 13/14 and going through a growth spurt I jumped down some stairs and felt one of the worse pains ever in my knee. I couldn't bend my knee more than a few degrees. A few months later when it's better I was running 100m and pulled it again in the warmup. It seems to have got better with age but if I run up the stairs 15+ years later I can still feel an 'electric shock' occationally under my knee cap
Absolutely GOATED of a video! This is the GOLD STANDARD information.❤💯👊🏾
I've been in pain for more than 7 months now and thanks to your video I have finally a clear idea of what I have to do to get my knee fully recovered! Neither a doctor, an orthopedist nor a physiotherapist have helped me with this problem. Thank you!
To be honest, you guys are teaching me much more than the "people who is teaching me at the university". This is actually sad but it is a fact. Thank you for always great and valuable content.
Yep. Going to a physio isnt neccessary anymore.
Welcome to UA-cam university 😎
Amazing production! Question: how do you know when you’re ready to progress to the next stage? Follow-up: what do you do if the injured knee led to atrophy of quad muscles relative to other leg?
same I need to know toooooo!
This is the first video that actually has helped me understand how to work through this year long issue
Thank you so much for this video. I went to 3 doctors and none of them were able to explain my condition to me with such depth and empathy. ❤
This is awesome! I started experiencing patellar tendinopathy symptoms in August, but was keen on still running my first marathon in October. In the 6 weeks beforehand, I almost entirely nixed running from my training (opting for biking to stay in shape without as much impact). I wasn't following a formalized training plan, but I scaled back to no more than 16 miles and 1-2 running sessions per week. After taking 3 weeks completely off from running, I'm training for another marathon in February and am now able to sustain 3-4 sessions of running a week and 25 miles a week. I've had occasional flare-ups, but am definitely sitting in the healthy 3-5 level of pain, whereas before, I needed a clunky brace just to sit at a 6-9 level of pain. Since October, I've worked a lot on strengthening ankles, knees and hips, but have been looking for more practical knee isolation exercises. Thank you for this, will definitely be incorporating these into my strength training!
Hey, any tips on the ankles and hip?
Your videos are flawless, guys. Keep up the good work!
Thank you!
So this is the most educated video ive seen for knee recovery yet and most logical progression of exercises ive seen. Thank you for this very through video you deserve 1mil subscribers great job.
One of the best and most explainied video I have ever seen! 10 out of 10.
Thank you very much! You're doing great work! 👏👏👏
Thanks for this, very helpful. I've always assumed my issue was meniscus wear. The worst I've had is the last time I tried to do high weight leg extensions after not doing them for a year, I got pain during the exercise itself which I figured was the knee grating the meniscus tissue. I've not tried any since. I run a lot and occasionally get the pain when stepping up big steps on mountain paths etc.
Thanks man! This is a great video. Suffered with tendon issues for years and started training legs again thanks to this. Slowly getting stronger again 💪🏾
Update bro plssss. I’m 5 months with both knees jumper knees. Got diagnosed today and I am now learning how to cure this at home. Please brother any tips or also how are y doing now
Did you solve the problem?
@@brodyallard9011did you start right away I was just diagnosed today. How’s your progress
He aint lying when he said it takes time. I've been battling with anterior knee pain for over 2 years now. Always a one step forward, 2-step back ordeal with me.
Thank you for this. Grateful for wonderful content like this that is free.
Oh my god. I've been plagued with different tendinopathies and have tried a lot of different things along the years but have rarely had success.
I also have amassed tons of knowledge in the body and the various tendon related injuries, their treatment and prevention but this is the FIRST TIME I've seen a video with that level of knowledge. The explanations are excellent and I have nothing more to add or ask. This is absolutely the best video on the subject I've ever come across and I'll be sure to try it.
I've subbed to your channel and will check for rehab on shoulder tendonitis, plantor fasciitis and hip flexor tendonitis (yes I have pretty much everything). Lol
PAPA MUGISHA EP O3 : Maitre Nzovu Amukoreye Ubutekamutwe None Umugore Arasaze / Film Nyarwanda 2022
Can we have an update on your injury please mate. I got plantar facitis, tennis elbow, patella tendonopothy, inpinged shoulder. Wondering if I got a disease 😢
Just as a heads up, I thought I had this as well (years ago) turned out I had a tear which eventually ripped in half and had to get surgery to repair it. Now I don't expect that every hint of tendonitis will be this scenario but you may want to get some imaging done as a preventative measure. If you catch a tear it can probably be repaired through a small incision in the knee. Me? I've got a long scar over my knee because they have to open it up to repair/reattach the torn tendon. Hopefully this message helps someone at some point.
What symptoms did you have?
Awesome video! Probably the best one I’ve found on UA-cam concerning this topic
Why is this the first time I’ve heard the actual name for my condition? I’ve dealt with this all through my athletics in college. And still have it now at 26 years of age
Awesome video thats’s super informative! As a SPT I love explaining that patellar tendinopathy rehab graph to basically every patient no matter their medical or functional dx, keep up the immaculate content!
I wish the PTs I have seen had discussed this with me before.
Thank you so much. Awesome info I’m 60 year old bodybuilder getting ready for a show and stepped down getting on a boat and injured the knee. Training through it and it’s exactly what you have show here. Now I can train without worry. Bothers me when I sleep on my side when the knee is bent. Wakes me up but relieves as soon as I straighten the leg. Again thanks.
Jesus Christ is Lord and Saviour and he is love
@@cmayy8317 There's nothing called "Jesus Christ." You have an invisible friend. Seek help.
@@cmayy8317clown 🤡
Brilliant video. Thank you so much for taking the time share your research and experience. 👍🏽
This is the best video on this subject, by far!!! thank you
This is an excellent, high quality upload, providing viewers with the very highest level of expertise. Thank you.
Maybe the best rehab/information video I’ve seen on UA-cam bar none.
just what i was looking for. i have some patellar issues but it doesn't limit my activities. i'm a competitive swimmer anf former track athlete so , being 80 and active all my life, the knees have some milage on them. the exercises for dealing with this are welcomed and i'll give them a try although i do some of them already. very good presentation. thanks
I agree with all your concepts. I mean everything. As someone that is constantly injured, the rehab concepts can and should be applied to other injuries on the body. Thank you for these knee injury concepts. I learned a lot because I never had Patellar Tendinopathy before.
Thank you been dealing this pain..for months after knee injury… both knees..
genuinely one of the best videos i’ve ever watched. gave me hope that i might live without or with noticeably less knee pain when i bend knees over toes
You guys are amazing, Ive been following for over a year now I think and just want to say thank you guys for all the knowledge youve spread. Ive learned a lot from you guys and continue to learn.
Appreciate your support, Ricky!
Thank you so much for this! I just got into CrossFit and am having so much inflammation, light pain etc. after watching this I’m so much less deterred and super happy to nip this problem in the butt with the right protocol.
Really well explained. Thank you so much!
Thank you for this video! My left patellar tendon is killing me for close to a year now. Hopefully it will get better eventually
has it gotten better???
I’ve been suffering from this exact knee pain for years now… You should know that you are doing God’s work and you literally gave me some hope to recovering. Literally can’t thank you enough
How did you go?
Fascinating video, got to be the best I’ve seen on Utube explaining patella knee issues. 6 months ago I changed my training from more conventional squats etc to Olympic weightlifting and I have developed patella pain and quadriceps tendon pain. It’s clear the fast loading of Olympic weightlifting has been the cause. I really hope I can rehab my knees to the point I can go back to conventional weight training pain free again.
This is by far the best video I have found on the subject. Thanks for sharing it
Thanks for the great video! How long should each stage of exercise be done before progressing to the next stage?
I'm 38 years old. I had pain there in both of my knees when I first moved into a new house with 3 sets of stairs on the inside of the place. Had been living in single story places for about 4 years. 4 months later in the new place and going up and down the stairs every day has strengthened my knees and the pain completely went away.
I'm grateful for this level of detail. Thank you, Dr. Surdyka
This was by far the best video i have watched on patellar tendinopathy, thank you for making this
Im 24 years old and i’ve been having patellar tendinopathy since im 15. Now that I can barely walk or go up/down a flight of stairs without pretty severe pain I am determine to follow these steps to get my knees to working order again! Truly appreciate the video!
Best of luck, hope it helps
Good luck!
how you doing now?
Yeah I've been there before too, years ago. I "totally" recovered but re-injured myself a couple months ago. So frustrating.
I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
Mine took years to recover. Years and years of rest. Can do anything again on it now. Break dance, tricking, dance, weight lifting and I'm 44 years old. First emerged when I was 35.
How much time to recover 100% from this ? A lot of time I Read "2/3/6/9 months". Did you do a total rest strategy or specific exercises?
Thanks
@@davidskywalker661 I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
@@sorensen2384 yes, i m doing my Best. Thank you
@@davidskywalker661 for me total rest is a huge mistake. Try to do soft squats without weight and the balances, good luck
@@sorensen2384 yes, but what you mean with "balances"? You mean Isometric? I also got this feel.. But what you think about "isotonic squat" ( concentric+eccentric movement)?? All researches show that isometric are good especially with short time pain relief, but concentec/eccentric are better for long term and remodelling tendons. I noticed improvments with big6 volume of isometric like 10x60 seconds squat.. This Thing is pretty weird because none study show this Effect.. Everyone say eccentric heavy and low are superior than isometric. What s your opinion? Thanks
super helpful! Thank you. I'm in the 3 month phase of recovery with PT. The boom bust cycle exactly desribed my experience. And now I'm able to sport more with about the same amount of pain just walking stairs as I did before PT .
Excellent video - thanks for all the research and production that went into this - subscribed!
I have had this issue for around 1 year now, and i have recovered to a level that I can do a fast paced walk but no running or jogging whatsoever. So, in this process I did a lot of research.
I can say this video is in symmetry with what Jake Tura and Kneesovertoesguy have suggested.
I just found your channel for the first time, it’s really amazing! I was a nurse for years during my 20’s and everything that you said is bang on. Really high-quality content, I hope more people find your channel! 😊📚🙌
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This is the best, most comprehensive information I’ve ever seen on patellar tendinopathy. Most doctors and the PT they send you to are going to tell you to rest, stretch, and ice. They might give you a few little band workouts, but that’s it. I’m definitely bookmarking this video for future use.
I really appreciate you how you integrate all these research. It's really helpful for me a DPT.
"Treat the donut, not the hole." Great metaphor for many areas of health and fitness. Great quality content!
I delt with this from the beginning of 8th grade until halfway through freshman cross country season, it ended up going away which dropped my times tremendously, I ran from 20:08-20:42 throughout the season and had to wear a knee brace but the injury left the week of league and I ran a 19:09 and 19:07 at districts. But after a year of it being gone, it came back worse than ever a few weeks ago (3 weeks after end of sophomore xc season) and am now getting back into running, but not nearly as much as I was a month ago when I was healthy. At my peak I was a sub 18:30 5k runner but now with this I'd probably be lucky to break 20 because of the pain that is caused if I go under a 6:30 mile pace, when I had been having 5k races at or below 6:00 mile pace, and I really hope this is able to fix it because I want to be able to run a sub 5 mile in track and sub 11:20 2 mile. I also want to make it to state once by the time I graduate and don't want this injury slowing down my progress towards those goals
Thanks for making this video. I cured my elbow pain by stretching and exercise and have now started with your advice on my knee.
I’m a huge soccer guy and did not expect to see Venice Beach Football Club shorts in this video!!😱 Just visited them a few weeks ago all the way from North Dakota! Love the videos; they’ve been helping with my IT Band and Patellar Tendinopathy as well!
Thanks for your awesome work!
Been dealing with this for 2 months now, and been pretty lost on how to improve it. This video definitely makes me optimistic that I'm close to fixing it and I'll use some of your suggested exercises to hopefully improve my rehab efforts. Thank you so much!!
Do t be optimistic . Takes years best to just rest it.
@@epec20 Let people be optimistic first off. Also it would only take years if you never have done any of these exercises in a year or years
@@camchun just trying to help you be realistic and realise what you're in for. It's a long hard road ahead. I had top pro physios help my recovery during London 2012 Olympics, when my pain first emerged. Its one of the most difficult injuries to recover from. For years I was walking up and down stairs diagonally. I've had so many injuries over the years, this came out of nowhere and was by far the most frustrating.
You should be open to real people with real history. Rather than basing your recovery on a 5min UA-cam clip. Rest is your best friend here
@@epec20 for someone who took part in the olympics you should know better tbh than to say shit like dont be optimistic. And yeah, you just proved what i just said in the first comment...
Also this is an educational video. Its clearly for people who are misinformed/ suffer from casual use, not high level athletes bro. They got professional help not youtube
@@camchun 🤦🏿♂️... as you were. ✌🏾
I had my pattelar tendons snap on my right knee whilst playing football "soccer" my kneecap was pulled up into my thigh. The surgery went great and 3 months later i had the cast off and started walking again. My left knee is getting the same pains as my right did now so this video has been amazing for me. Although i feel mine hurts day after running. Especially if my knee is static for too long. But when warming up and actually running the knee feels great! 😊
Had a similar injury. Got my knee cap halfway up my thigh. Was a long recovery though. Still can't bend my knee fully 2yrs later. Did you have that issue?
@@mps9649 yes the same. exact same issue. I still cant lift it up to my bum but can with my left. Mine was 8 years ago and i have learned to live with it. I still freak out though if my wife leans her leg on my knee cap. 🤣😂🤣😂🤣
@@bh4560 haha. Yeah I can't get mine up beyond halfway. May have to learn to live with it as well. Sucks but ah well.
@@mps9649 There are many ways to improve the mobility of the knee. When you have surgery it decreases the strength of the tissue (of course). But when the weakness happens we loose the stability and control as well. In most rehab clinics they only work till you have some function back but they don't usually care if you get full range back.
If you want to improve your Range of motion in your knee, you need to improve the strength and control in the ranges your knee doesn't move through.
In most cases reduce range of motion doesn't occur because the muscle is tight, it happens because the nervous system doesn't allow it.
Show your nervous system control through new ranges and you will improve the mobility.
@@mps9649 it eventually gets higher. But i am 3 or 4 inches from my butt and the knee cap just says no more. But running on it has been amazing. Its now my strongest knee tbh! Lol i am delighted with it now and running around 100km a month too.
watched a ton vids on this topic. this is by far my favorite. both, most simple & complex at the same time, and aiming for maximum pratical use. Top!
This video was super informative! The exercises have been working wonders on my knee pain, I'm only afew days in and noticing considerably less pain when running. Great video.
could have needed this video 7 years ago haha
I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
Great video. I’ve played football my whole life and have been dealing with this for years. Only thing I have yet to be able to do is leg extensions. Even no weight gives me trouble after 45°, not sure if they will ever go away.
Travis, I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
@@sorensen2384 Ive even tried injections and still pain when bent and applying pressure (going up stairs etc.) I will give this a try. Thanks!
@@RitzWood32 I tried injections, too, it went worse... Good luck, it will heal.
You're so awesome. Thank you for making this detailed piece.
Thank you - all good and in line with previous NHS help. Your exercises are better explained with set and rep guides which are so helpful. Thank you