Hey Jake just a question on your program. I'm in the early stages and trying to wrap my head around the feeling of using the first and fifth metatarsal heads as I know for a fact I'm a toe gripper like it explains. Is it common for people to be very dominant with the heel and big toe? I feel like I don't use my pinky toes pad at all and when trying to during the exercises I'm losing balance as I'm not used to it.
Hi Jake, after completing JKP and feeling comfortable I returned to my sport (soccer). My knee was fine throughout the training sessions but I did have morning after stiffness that lasted about 2 days and my patella tendon was a bit sore. What do you recommend I do? Thanks in advance :)
Q: if I do too much, my tendon just gets swollen and stiff when I walk. It lasts like a week. It aches a little, but it’s not that painful. Can I do any exercises when it’s stiff and swollen? Or should I just rest it? Thanks!
Working through phase 1 with my powerlifting training. Currently 4 days a week. Pain has bounced between 1 to a 3 depending on squats or bench days etc. seeing noticeable decrease in pain the beginning of the day and start of workouts. But I seem to get to the same place of tenderness and discomfort around a 3 at the end of the workout. 2 weeks in. Should I suspend some of my training and just focus on phase 1 for the time being or is this pain region fine to continue training and/or start loading more weight?
@@jake_tuura thanks man. Hoping to be closer to 100% in a couple weeks. I seem to be right on the edge to getting back to general pain free lifting. I just don’t want to push it too fast. But I also don’t feel like I’m months away. Feels close
So I started this 4 stage protocol 3 days ago. I’ve choose the Spanish squat, and the 60 degree leg extension for 5, 45 second reps. The exercise doesn’t hurt but when I move the knee a certain way (stairs, squats, sometimes walking) it hurts , before and after the exercise. Is this normal?. I’ve had patellar tendon pain for about 4 months.
I’m having pain above my knee like on the quad while squatting, pain comes after 5th rep or heavy loading. What can I do? At first even sitting was aggravating it but now it hurts on kneeling positions and squatting. Any suggestions on what to do, or isometrics I can do?
If it’s quadriceps tendinopathy, then treat it just like jumpers knee. Here’s the resource to help you figure out what pain you’re dealing with: jaketuura.gumroad.com/l/brgsq?layout=profile
@@jake_tuura it’s most likely quad tendinopathy, I read the book. What steps do you recommend for me to take now? Do you have videos on quad tendinopathy I only saw one video in which you explained the difference. Any suggestions as to steps I should take?
Hey Jake or anyone that wants to help, I’ve been having knee pain right on the patella tendon where it connects to the patella. I would say all of my symptoms line up normally with patellar tendinopathy however my pain gets worse as I get deeper into squats especially with heavier weight. I thought patellar tendinopathy caused pain at less flexed knee positions so I didn’t know if this pain in deeper positions (squats, pistol squats, whenever my knee goes over my toes excessively) was a sign of a different cause of pain. Should I keep treating this knee pain as patellar tendinopathy or is it something else?
Deep squats can aggravate PT. You have tensile stress but also compressive. In deep squats, I think it’s the added compression on the tendon that can cause pain. Treat it just like normal PT. Here’s a video on compression: ua-cam.com/video/EpVLmC5uetk/v-deo.html
@@jake_tuura damn actually I got it since 3years on my triceps and like 9months for my both knees but even while I rest the pain is chronic so effort or not its doesn't go away that's an enigma to me 😂, THANKS FOR THE ANSWER!
@@skullknight4134 rest can be good for a reactive tendon but if it’s not getting better with that approach, you should probably get on a graded loading program for rehab
hey jake I’m currently treating a partial patellar tendon tear with isometric and isotonic exercises, I can already jump rope and run with 0 pain. However my tendon is still quite thickened (there is a small lump on the side of the knee) Is there any evidence on patellar tendon becoming less thick over time with complete recovery? Cheers
It can happen, yes. But it’s unrelated to pain and function improvements. You see this with osgood. People can have the bump their entire life but have solution of pain… It might go away, it might not.
hey Jake I'm in phase one. been dealing with on and off patellar tendon pain since dec 2020. When i do the isometric hanging exersize and feel my tibial tuberosity theres a really small, hard, and almost sharp bump on it. it does not hurt very much to press on. I would go to a doctor to get it imaged but I'm overseas and can't get an appointment till january. Have you read anything about bone spurs developing on the tibial tuberosity in a degenerative tendon? or would you guess something more like osgood schlaaders is going on? Thanks and no worries if you can't give me a straight answer
The bump is normal and doesn’t mean much. If you’re past puberty, you’re dealing with distal patellar tendinopathy, not Osgood-Schlatter. The former is a disorder of the tendon. The latter is inflammation of the apophyses. I made a resource to help distinguish the two here:
Hey Jake, following your program and have seen some slow but steady improvement - thanks! My pain is a spot at the tibial tuberosity and I've noticed that any time I have to squat very deep down (just bodyweight) it seems to aggravate the tendon even if I'm basically pain-free in day-to-day life otherwise. Is this something you've also seen in people, and do you have any specific tips for people with pain in the tibial tuberosity area which seems more rare? You mentioned this area regarding the knee angle in quad isometrics (90 vs 60) so wondering if there other similar things to note.
Not much I’ve found on distal patellar tendinopathy. If you’re progressing well and the bodyweight deep squat is the only thing that causes issues, maybe stop doing it if you don’t have to… and you wouldn’t have to stop forever, it might just take time for that pain to go away.
Hi, is it normal to go from almost no pain after 2 months, to lots of pain whilst keeping within the same protocol of exercises for a month? I had to complete a 4 minutes run for work and this morning the pain was unbearable I had to take some painkillers.
Flare ups are normal. It could be from an overload. It could be from some other life stress. Sleep, diet, etc. Scale back to what you can handle and build back up.
Man I wish I had you as my physical therapist.. I’ve been in pt for 8 weeks now and I can almost do a squat with no pain I feel like my progress has been extremely slow. My physical therapist seems to be more worried about my hips and my ankle mobility more than my tendon they say that I have came a long way but I don’t think so… any thoughts
If im doing my rehab and let's say my program is a heavy slow resistance and every 2 weeks the rep range goes down for example:week 1-2 is 14 reps then 2-4 is 12 reps can I still train my squats, and quad work till failure along as I hit my rep goal?
I was on a good track after 4 month of rehab following phase 1 to 4, then tried to do gymnastics, did a front flip and felt like my knees wanted to explode upon landing. Back to square one...
Really wondering if one day I'll be able to jump pain free and with no worries of injuring again. Is it possible that tricep tendon pain can be the same as patellar tendinapthy. I feel the same pain pattern on my tricep tendon.
@@Shrimp972 It’s not back to square one after 4 months of rehab. Flare ups are normal and par for the course. You shouldn’t look at it the way you’re looking at it.
I’m 32 and was dunking a year ago. Have gained about 20 lbs or so. Started having patella tendon pain. Got worse after trying a 1 foot take off. Now it’s been 1 year and did on and off rehab level 1 isometrics, but could never get to second level without pain. Eventually gave it a shot and pain got much better after I started adding goblet squats and strengthening the knee. Got an MRI today showed patella tendenopathy and partial thickness tear proximally. I’m going to continue strength training my lower body but should I be running? Walking up and down stairs? Can I sprint? It doesn’t hurt the days I do PT well but sometimes hurts the following day… appreciate the help
I can’t really answer a lot of those because it depends on your level of pain during and the next day… it also depends what level of function you have (quad strength, calf strength, plyometric ability)… you can find most of the answers in my jumper’s knee videos otherwise, get JKP to follow a laid out plan for return to play: jackedathlete.com/jumperskneeprotocol-2/
@@ashgherense2555yeah, you could have sever degeneration or maybe a bad partial tear, difficult to distinguish… but I don’t think you’re ever out of options. The body adapts until you’re dead.
Hey Jake just a question on your program. I'm in the early stages and trying to wrap my head around the feeling of using the first and fifth metatarsal heads as I know for a fact I'm a toe gripper like it explains. Is it common for people to be very dominant with the heel and big toe? I feel like I don't use my pinky toes pad at all and when trying to during the exercises I'm losing balance as I'm not used to it.
Hi Jake, after completing JKP and feeling comfortable I returned to my sport (soccer). My knee was fine throughout the training sessions but I did have morning after stiffness that lasted about 2 days and my patella tendon was a bit sore. What do you recommend I do? Thanks in advance :)
Q: if I do too much, my tendon just gets swollen and stiff when I walk. It lasts like a week. It aches a little, but it’s not that painful. Can I do any exercises when it’s stiff and swollen? Or should I just rest it?
Thanks!
You can do exercise when stiff and swollen and it will generally be good for it
Working through phase 1 with my powerlifting training. Currently 4 days a week. Pain has bounced between 1 to a 3 depending on squats or bench days etc. seeing noticeable decrease in pain the beginning of the day and start of workouts. But I seem to get to the same place of tenderness and discomfort around a 3 at the end of the workout.
2 weeks in. Should I suspend some of my training and just focus on phase 1 for the time being or is this pain region fine to continue training and/or start loading more weight?
If pain is stable, which it seems like it is, keep with what you’re doing, no need to scale back unless you’re dealing with a major flare up
@@jake_tuura thanks man. Hoping to be closer to 100% in a couple weeks. I seem to be right on the edge to getting back to general pain free lifting. I just don’t want to push it too fast. But I also don’t feel like I’m months away. Feels close
Do you know anything about pain behind the knee after a deep squat
Idk. Could be many things. Might go away. Might not and you should seek care
So I started this 4 stage protocol 3 days ago. I’ve choose the Spanish squat, and the 60 degree leg extension for 5, 45 second reps. The exercise doesn’t hurt but when I move the knee a certain way (stairs, squats, sometimes walking) it hurts , before and after the exercise. Is this normal?. I’ve had patellar tendon pain for about 4 months.
Sounds unrelated to the exercise. Just keep rehabbing and those day to day pains should decrease
I’m having pain above my knee like on the quad while squatting, pain comes after 5th rep or heavy loading. What can I do? At first even sitting was aggravating it but now it hurts on kneeling positions and squatting. Any suggestions on what to do, or isometrics I can do?
If it’s quadriceps tendinopathy, then treat it just like jumpers knee. Here’s the resource to help you figure out what pain you’re dealing with: jaketuura.gumroad.com/l/brgsq?layout=profile
@@jake_tuura it’s most likely quad tendinopathy, I read the book. What steps do you recommend for me to take now? Do you have videos on quad tendinopathy I only saw one video in which you explained the difference. Any suggestions as to steps I should take?
@@paarth6088 Same as jumpers knee. Follow a 4 stage process based on pain and function.
Hey Jake or anyone that wants to help, I’ve been having knee pain right on the patella tendon where it connects to the patella. I would say all of my symptoms line up normally with patellar tendinopathy however my pain gets worse as I get deeper into squats especially with heavier weight. I thought patellar tendinopathy caused pain at less flexed knee positions so I didn’t know if this pain in deeper positions (squats, pistol squats, whenever my knee goes over my toes excessively) was a sign of a different cause of pain. Should I keep treating this knee pain as patellar tendinopathy or is it something else?
Deep squats can aggravate PT. You have tensile stress but also compressive. In deep squats, I think it’s the added compression on the tendon that can cause pain. Treat it just like normal PT. Here’s a video on compression: ua-cam.com/video/EpVLmC5uetk/v-deo.html
@@jake_tuura you’re the goat, not much else to say but thank u
Hey jake how much days should we rest having a chronic tendonitis? And when it's heal did the pain goes way completely?
Rest days depend on many factors so I can’t say. And yes, you can rehab to be completely pain free
@@jake_tuura damn actually I got it since 3years on my triceps and like 9months for my both knees but even while I rest the pain is chronic so effort or not its doesn't go away that's an enigma to me 😂, THANKS FOR THE ANSWER!
@@skullknight4134 rest can be good for a reactive tendon but if it’s not getting better with that approach, you should probably get on a graded loading program for rehab
hey jake I’m currently treating a partial patellar tendon tear with isometric and isotonic exercises, I can already jump rope and run with 0 pain. However my tendon is still quite thickened (there is a small lump on the side of the knee) Is there any evidence on patellar tendon becoming less thick over time with complete recovery? Cheers
It can happen, yes. But it’s unrelated to pain and function improvements. You see this with osgood. People can have the bump their entire life but have solution of pain… It might go away, it might not.
@@jake_tuuraThank you very much for the answer!
hey Jake I'm in phase one. been dealing with on and off patellar tendon pain since dec 2020. When i do the isometric hanging exersize and feel my tibial tuberosity theres a really small, hard, and almost sharp bump on it. it does not hurt very much to press on. I would go to a doctor to get it imaged but I'm overseas and can't get an appointment till january. Have you read anything about bone spurs developing on the tibial tuberosity in a degenerative tendon? or would you guess something more like osgood schlaaders is going on? Thanks and no worries if you can't give me a straight answer
The bump is normal and doesn’t mean much. If you’re past puberty, you’re dealing with distal patellar tendinopathy, not Osgood-Schlatter. The former is a disorder of the tendon. The latter is inflammation of the apophyses. I made a resource to help distinguish the two here:
jaketuura.gumroad.com/l/brgsq?layout=profile
@@jake_tuura thank you boss!
Hey Jake, following your program and have seen some slow but steady improvement - thanks! My pain is a spot at the tibial tuberosity and I've noticed that any time I have to squat very deep down (just bodyweight) it seems to aggravate the tendon even if I'm basically pain-free in day-to-day life otherwise. Is this something you've also seen in people, and do you have any specific tips for people with pain in the tibial tuberosity area which seems more rare? You mentioned this area regarding the knee angle in quad isometrics (90 vs 60) so wondering if there other similar things to note.
Not much I’ve found on distal patellar tendinopathy. If you’re progressing well and the bodyweight deep squat is the only thing that causes issues, maybe stop doing it if you don’t have to… and you wouldn’t have to stop forever, it might just take time for that pain to go away.
Hi, is it normal to go from almost no pain after 2 months, to lots of pain whilst keeping within the same protocol of exercises for a month? I had to complete a 4 minutes run for work and this morning the pain was unbearable I had to take some painkillers.
Flare ups are normal. It could be from an overload. It could be from some other life stress. Sleep, diet, etc.
Scale back to what you can handle and build back up.
Man I wish I had you as my physical therapist.. I’ve been in pt for 8 weeks now and I can almost do a squat with no pain I feel like my progress has been extremely slow. My physical therapist seems to be more worried about my hips and my ankle mobility more than my tendon they say that I have came a long way but I don’t think so… any thoughts
Sounds awful.
Ive had patellar tendon pain for about 7months, started proper 4-stage rehab 2months ago. Will I ever be able to completely recover?
Yes
If im doing my rehab and let's say my program is a heavy slow resistance and every 2 weeks the rep range goes down for example:week 1-2 is 14 reps then 2-4 is 12 reps can I still train my squats, and quad work till failure along as I hit my rep goal?
This question confuses me. I think you should be training with heavier weights if you’re rehabbing a patellar tendon.
@@jake_tuura so if im training with heavy weight 5-9 rep range can I still go to failure on the exercise
@@jessescent6422 Yes, muscular failure
@@jake_tuura so if you go till failure wouldn't that overwork the tendon or no?
@@jessescent6422 no, tendon stress is based on load and speed. So if you’re lifting heavy and slow, it’s not that demanding on tendon.
I was on a good track after 4 month of rehab following phase 1 to 4, then tried to do gymnastics, did a front flip and felt like my knees wanted to explode upon landing.
Back to square one...
Really wondering if one day I'll be able to jump pain free and with no worries of injuring again.
Is it possible that tricep tendon pain can be the same as patellar tendinapthy. I feel the same pain pattern on my tricep tendon.
@@Shrimp972 It’s not back to square one after 4 months of rehab. Flare ups are normal and par for the course. You shouldn’t look at it the way you’re looking at it.
@@Shrimp972 Triceps tendon is similar. Same concepts apply. Remove what is painful and build back up to what you want to do gradually.
I’m 32 and was dunking a year ago. Have gained about 20 lbs or so. Started having patella tendon pain. Got worse after trying a 1 foot take off. Now it’s been 1 year and did on and off rehab level 1 isometrics, but could never get to second level without pain. Eventually gave it a shot and pain got much better after I started adding goblet squats and strengthening the knee. Got an MRI today showed patella tendenopathy and partial thickness tear proximally. I’m going to continue strength training my lower body but should I be running? Walking up and down stairs? Can I sprint? It doesn’t hurt the days I do PT well but sometimes hurts the following day… appreciate the help
I can’t really answer a lot of those because it depends on your level of pain during and the next day… it also depends what level of function you have (quad strength, calf strength, plyometric ability)… you can find most of the answers in my jumper’s knee videos otherwise, get JKP to follow a laid out plan for return to play: jackedathlete.com/jumperskneeprotocol-2/
can a degenerative tendon ever go back to normal?
Yes
After seven months i have given up on rehabing my patella tendon. Going to have surgery in couple of weeks.
I’m unsure what kind of reply you’re looking for here
Surgery will make it worst
@@lyricall1765 it's my last option, if it doesn't work I have to end my football career.
@@lyricall1765 impossible to say that, pain is multifactorial
@@ashgherense2555yeah, you could have sever degeneration or maybe a bad partial tear, difficult to distinguish… but I don’t think you’re ever out of options. The body adapts until you’re dead.
Some people can reach the degenerative/collagen part and still remain pain free, right ? Can't wrap my head around this, ahaha, pain sure is complex.
All tendon pain will have pathology but not all pathological tendon will be painful
why did you delete your instagram account? we miss lord admin
hacked
@@jake_tuura we must destroy them. not tendon related but I do have a question, how long do I need to reload following HCP?
@@ianproctor3582 no set time frame, when you feel ready, you’re ready
Why did you delete your instagram bro?
Got hacked, working to get it back up