Jumper’s Knee: Train Twice Daily (Fix Patellar Tendon Pain)
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- Опубліковано 28 вер 2024
- A study on engineered ligaments looked at how long before connective tissue (e.g. tendon) stops adapting after exercise and how long a refractory period before it will be able to adapt again. Study here: www.ncbi.nlm.n...
This study found that shorter duration (5-10 min.) sessions that are done more frequently (at least 6 hours apart) are better for tendon and ligament adaptation than a longer session.
The Scientific Framework behind Jumper's Knee: jackedathlete....
The best Patellar Tendon Training Program in existence: jackedathlete....
Looks very easy to have clients or athletes do these at home if needed too. These short videos have been great, thank you
Yup. Cheers for that!
I bought your 4 stages program. Good stuff. I am unable to train 2 times per day but still hoping I can see progress so that I can get back into volleyball.
Don’t worry about twice per day. You can cover everything in one session.
Thank you sir for the knowledge
Cheers!
I had heard training only ever 48 hours to maximize healing... I think from Martin Kobans channel.
Jack im desperate.
I have PT for 5 years, im 6"9 and im thinking to quit just because of this.
I cant get my knee back..
Made PT surgery aswell and still no results. I made ton of hardwork in these 3 last years.
Can i talk with you private?
Send me an email: jtuura2@gmail.com
How are you doing?
You ever recovered your knee?
is it a 10 minute overall session or 10 minute sid time under pressure for each PT. Like for example should i set and time and do split squats for 10 minutes(rest included) or only time when i’m actually doing squats and exclude resting time ?
Wouldn’t be too concerned with this… it’s the idea that shorter sessions done multiple times throughout the day might be better
how long does it usually take to get back to 100% ?
Hi man, quick question: did you suffer from Osgood Schlatter when you were teen? I got patellar tendinopathy right at the insertion, the orthopaedic told me that OS cause a predisposition to insertional patellar tendinopathy, so just to know if that's true but at the same time if you can recover from that totally.
You can recover from any tendinopathy totally… I think there is a connection with pathology (structural abnormalities) at the distal patellar tendon and pathology at the inferior pole. I would be hesitant to stay you have a predisposition because a lot of people with pathology never experience pain.
@@jake_tuura Ok, the thing is that the insertion that hurts is the distal one, so the tibial tuberosity. I'm trying to treat it as a normal insertional tendonitis, hope it's gonna responde well.
@@giuseppetrovato1992 okay, yeah, if you had OS, you’d be more likely to get distal PT later in life… rehab is same for distal PT or regular PT.
@@jake_tuura thanks man!
I’m trying to understand what I’m supposed to do and u talking like a professor and making it to complicated in my opinion
Lol.
Train twice daily.
Hi Jake, I'm currently in the second stage going into the third, if I'm on my isotonic day can I do them twice a day after 6 hours?
Do them every other day. Isometrics on the day off from isotonics. You can do the isometrics twice a day. But it takes longer to recover from isotonics, so you should only do those every other day.
@@jake_tuura thanks for the insight n knowledge bro 🙏
I did eccentric squats on a decline board back when i would sweat standing on one leg for 5 seconds. Worked my way up to 3x15. Now I’m doing the leg extension isometric (what angle should it be 60 or 90?) and also putting my heel on the wall and doing isometric holds…those really hit my tendon nice and good…it kind of hurts during/after but it feels so good for some reason…i guess i 100% believe its making my tendon stronger
Now at 100lbs fellas
Twice daily has massively improved me knee, in only 3 days. Only issue is that it fries my legs so things like cross trainer or cycling are tough. You must have the denist information videos on youtube - 1:55 seconds and you have all the info you need! nice
Hey Jake, I’m currently on stage 3 of rehab, should I do 10 minutes of heavy weights in the morning and 10minutes of plyometrics in the afternoon or is it too much? How often should I do plyometrics?
3 day sequence. Day 1 - plyos Day 2 - ISOs Day 3 - Lifting
Like this: instagram.com/p/CF77B0WHJ2M/?
@@jake_tuura very helpful, how long should each training session last? Only 10 minutes right? After that it stops adapting?
@@jake_tuura if I follow that sequence how long would it take to fully return back to max effort jumps and return to sports
@@jimmylin9859 if you’re doing ISOs, that’s all you’d need because you’re just trying to hit the tendon and activate the quad. But if you’re doing normal lifting or plyos, then it’s not just about the tendon anymore. It’s about the muscle and the entire kinetic chain, which can adapt to longer periods of work… in general, look what you want to get back to doing and make your rehab build up to that.
bro your videos on patellar tendinitis are awesome. I remember learning this from a physiotherapist in Australia.
I'm a long time basketball player that was fairly strong on the court and in weight room.
Had many ankle sprains, lost dorsi flexion, felt both patella tendons strain multiple times... it's been so debilitating to where I couldn't jump higher than 15 inches. rehabbed it and got the jump up to 40 inches...injured again and tried multiple ways to rehab it since 2015... can only jump 20-30 inches right now.
I needed something refreshing like the videos you've been putting out to get my ankles knees and hips right again.
Thanks for that. The depth of your content is perfect for me (exercise science and multiple certs).
I agree with your other video. 9 out of 10 times I strained my tendon it was right as I exploded upwards. only once it was on 1 foot jump and landing.
Thanks man keep them coming
Awesome, love to hear it! Cheers, brother!
So ERK 1/2 is the only factor that determines when tendons are receptive to load? Are you saying that if I warmup with a seated knee extension for 5 mins, I only have 5 mins left before my tendon is no longer responsive to any load I place on it until 6 hours later? Are you counting 10 mins as 10 mins from the first use of any load(rest included)? Or for 10 mins of total active time under tension?
KudaMan Any significant loading. Something like 3-5 sets of 30-45 second holds would be good. Resting ~2 minutes between sets... as for those specifics, I don’t know the exact answers. This was studied in engineered connective tissues... like, I think if you jogged for 10 minutes, this wouldn’t “shut off” the patellar tendon from further adaptation because it’s not really loading the area and it’s not intense... when u do the 3-5 sets, you could do a couple warmup sets and I don’t think you’d have any issue.
Jake Tuura yeah I'm doing 5x45 sec for the holds and then for the workout I do 3x12 single leg press for each leg and then 3x12 leg extensions for each leg. All very slow paced, and I'll be dropping to 3x10 and upping the weight for both of those next week. What do u do?
Why you don’t exercise split squats when you basically prefer them ?
I do.
@@jake_tuura more squats or more split squats?
@@thomasruppelt7034 Both
Doesn’t this training twice a day method kinda defeat the 24hr pain cycle?
No
twice a day, everyday is reccomend? Or twice a day 3 days a week its better?
Depends. I think it’s good to take some rest days from loading. In early stages of patellar tendinopathy, twice per day 5 days per week is good. 3 is also good but 5 is probably better since tendon turns over fast.
@@jake_tuura Thanks!
I've been taking some colagen and vitamin c suplements 1 hour before these tendon health sessions... would you recommend that?
(I saw it on a PJF performance video, but I'm not entirely sure if its good for my body to take those suplements every day)
@@msuarez8083 if you can afford it, go ahead. There’s no real negatives to worry about. If you can’t afford it every session, just take it before some of them.
@@jake_tuura Thanks for the advice!
So basically, with the turn-over hypothesis, loading the tendons can be done every day while muscles should have some time to recover ?
That's why we can do iso every day and may be strength every other day ?
Keep up with the good content ! Love this short & good content.
Tom sayer Yes. I would also factor in type of loading. If you go jump 50 max effort jumps in a day, your tendon will probably take 2-3 days to fully recover. But if you’re after tendon health and are lifting weights, you can do more frequent, shorter sessions to get adaptation. Muscle and strength would be completely different stimulus-recovery-adaptation times.
6 hours? Brb maxing out on squats 3x a day. Bulgarian weightlifting was onto something.
how long does it take to fully recover?
wow.. holding it raw! Doesn't it rub into your arm veins.
Don’t be soft
Super interesting man! ACL rehab screwed my tendons doing 3 times a week all in. Muscle gain was great but when I reached the plyometrics phase pain was unbearable and had to regress, even isometrics were 9/10 pain. My doc said it was chondromalacia but now my pt thinks there is a quad tendinopathy as well. Gonna try high load isometrics twice a day 5 days and see if there is an improvement
I think you should figure out what exactly you’re dealing with first. It’s best to not shoot from the hip in rehab. Download this and line up your signs/symptoms with what could be wrong: jaketuura.gumroad.com/l/brgsq?_ga=2.174438564.785922942.1676076995-1368892617.1674656748&_gl=1*1yne4ln*_ga*MTM2ODg5MjYxNy4xNjc0NjU2NzQ4*_ga_6LJN6D94N6*MTY3NjE0NDQ3OS40NC4wLjE2NzYxNDQ0NzkuMC4wLjA.
@@jake_tuura thanks a lot I'll have a look! Been to several sports specialists docs and pts, repeated image tests seem ok excluding that I have screws in my knee. They've told me to do trial and error in the exercises to see which ones dont flare the pain next days
hello thank's a lot for the advice ! is it the same for other tendons or is it specific to patellar tendon ?
Same
@@jake_tuura I’ve got quad tendon pain and I’m in stage 1 of the rehab process. Are the stage 1 isometrics for patellar tendon pain the same for quad tendon?
@@samshermalhi9396 yes, only differences here: ua-cam.com/video/4D712mUU3XE/v-deo.html
@@jake_tuura thank's a lot for sharing all of this wuth us, really helpful
Hi man great stuff, this info applies to every tendon as well?
Likely yes