Why Common Patellar Tendonitis Rehab FAILS and 5 exercises that WORK!
Вставка
- Опубліковано 5 чер 2024
- Coach E offers 5 simple exercises to fix patellar tendonitis, aka jumper’s knee. These aren’t your standard stretching exercises. They will help whether this is a new pain after some time off from training or a longstanding issue that has finally outstayed its welcome.
You will target the underlying cause, whether it’s from weak foot muscles, stiff ankles, an overachieving quad, or anything in between. Then, as you go through each exercise, you’ll figure out which muscles haven’t been pulling their weight - something to keep in mind as you go about your day.
All of these can be done at home or anywhere with enough space to lay down. We try to avoid exercises requiring equipment, but you will need a long resistance band, foam roller, and stability ball for these. Exercise #4 is worth it - so much fun.
LINKS AND RESOURCES:
00:00 Intro
02:57 Metatarsal Pressure Exercise
04:55 Banded Dorsiflexion Mobilization
05:08 Ankle Dorsiflexion Routine
07:46 ASMR: Anterior Thigh
09:07 Extended Knee Plantarflexion-Dorsiflexion
10:36 Stability Ball Leg Curl
12:06 Slumpy Psoas Activator
Additional Info / Tools
14:30 Summary
15:17 ROM Coach Mobile App
Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Lower Limb Control course: www.precisionmovement.coach/l... - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain
Knee Recovery Program: www.precisionmovement.coach/y... - includes exercises to restore fundamental function including VMO activation; designed for any painful swollen knee, acute knee injuries like meniscus tears or chronic conditions like arthritis.
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Спорт
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](http://i.ytimg.com/vi/-dJIxiZcy_8/mqdefault.jpg)
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Im on my day 8 doing this everyday. I pretty sure my knee pain will be gone before my sports doctor appointment. I play tennis 3 times a week just turn fifty. never in my life felt this knee pain before, with this exercise I found out how weak my hip flexor psoas muscle. Thank u very much coach
Keep up the good work!
Did it work?
definitely, playing Tennis again 3 times a week for atleast 2hrs every visit to the court. after 2 weeks of therapeutic exercise
Similar situation for me, except I play table tennis. Found out my hip psoas are pathetically weak. I guess that's what happens when you sit 15 hours a day!
I’m 17 lol I’m scared for my career
Wow! Spot on. Ive seen other vids with helpful advice but this one gives more of an overview about the leg- feet, knees and quads and their interplay. After months of pain and other attempts at PT, this has turned it around for me. Thx!
Happy to help!
The first exercise is very effective removing my tendon pain. I started for day one and the pain was much better the next day! Thank you so much! I tried a lot others until this one saved my knee pain! So happy. I can run again.
Nice work!
I’ve been to PT, chiropractor and have done stretches and exercises for my knee pain and this video, for whatever reason, has made more improvement for my knee pain than anything else! Thank you SO much!!!
Nice job!
Thanks for trying it out :)
You are the best physical therapist I have come across so far. your teaching has helped me with my foot pronation and knee tendonitis problem.
Thanks for the kind words and for following along!
This was awesome! Many years post total knee replacement, my upper/lower leg and foot are wayyyy out of balance. I play lots of pickleball and recently came up "lame". Lots of patellar tendon pain. I've watched yours and a few other helpful videos and must say that I am already, after a few days post injury, feeling much relief. Thanks for these. Body/Muscle Balance is paramount to optimal healing IMO. PS - I am a medical massage practitioner so you have added some wonderful new perspectives to my work.
Thanks for following along!
This channel is unique, I must say. Many people don't realise how important mobility & rest is. I know I didn't before I got injured. I've had patellar tendonitis in both knees for a while now due to overtraining/too much jumping. I found many useful tips here. Keep up the great work!
Thanks for stopping by!
How long did it take for you to get rid of your pain? :) (Asking due to this comment being eight months old)
Following up again. Are you pain free or?
Is it gone?
Hi, has your pain improved by doing these exercises or anything else?
No one has explained this as clear as you have. I definitely understood why I got recurrent irritation on my knees, it’s because of tightness of quads especially hip flexors and psoas. Thanks a lot. I never thought how tightness can cause tendonitis. I will incorporate these exercises in my routine. Thank u once again
Thanks for following along :)
- Coach Joshua, Team PM
One week into these exercises and I can feel the difference. I am able to resume my workout routine of course being cautious of not increasing the intensity abruptly. Thanks a ton😇
As an older runner... you have nailed my longstanding issues. Many thanks!!
You are welcome!
You’re a life saver I do mma and this has been keeping me out but I’ve found your videos and overnight feel better!!!
Awesome!
Did you perform exercises while having the pain of patellar tendonitis?
@@homymj yes
This explains why I have this pain after breaking my ankle. I didn't walk on my leg for 6 weeks then when I get the boot off and started physical therapy my knee started hurting worse than the ankle. My physical therapist didn't talk to me about any of this. I have struggled so badly to learn to walk again and its all due to the knee pain. I was starting to give up. Thanks for this info.
Glad that you found the video!
Keep us posted on your progress :)
- Coach Joshua, Team PM
Incredible coach E! So glad I found your channel. Been dealing with all sorts of issues with my lower body for years. Have learnt a great deal about addressing these issues from watching your videos. Thank you
You are so welcome and thanks for stopping by to share your thoughts.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I skateboard and I got a knee injury from impact directly on my knee and it just took everything out, I let it heal but didn’t realize my desk job was making it non active this is helping me regain my strength I’m gonna work on this everyday with other videos you have come out with, thank you for this video I sound crazy when I try to explain my pain and you hit it in the money
Thanks for trying it out!
Wow! This is by far the best explanation and approach I’ve seen. I’ve had pain for months and the glute lengthening has solved the problem for me. THANK YOU!!!
You're so welcome!
Thanks so much for stopping by and commenting.
We really appreciate you trusting us to help guide your efforts :)
- Coach Joshua, Team PM
This is by far the best video I have found on youtube for patellar tendonitis, dealing with this injury myself I have also been dealing with mild achillies tendonitis as well. I've noticed alot of correlation between the two injuries when it comes to fixing them.
Thanks for watching and commenting. We really appreciate it :)
How much pain are you in? Did you try out the exercises?
- Coach Joshua, Team PM
I have had that minor twinge pain in one of my knees when going up and down stairs that isn't due to being overweight. I'm 115 lbs and female. I started doing that one where you straighten your knees out while seated and slowly point and flex your ankle.....dude.....WTF! It doesn't hurt any more!! So amazed! My knees feel so much stronger when I squat just from doing that simple move. I have that whole packet printed out to progress further from your site. Thank you so much!!
Awesome! Thanks for trying out the exercises :) - Coach Joshua, Team PM
Very informative. I like how the instructions where given slow and detailed.
Glad that you like it :)
Wow! once again your right on point, While following along, instant pain relief on the extended knee plantarflexion. Will incorporate into rehab routine, at this age that's most days, LOL. Thank you for the post.
Thanks!
I can tell without having started the exercises that it’s all I need to get rid of the pain! Will start this! And def subscribing
Let us know how it goes :)
Excited to try these. Thank You. I'm so sick of PT 😟
Keep us posted on your progress!
- Coach Joshua, Team PM
Omg I asked about this in one of your livestreams 😩 you’re amazing!! Thank you
No problem!!
It is amazing these very simple exercises have rid my chronic patellar pain. Thanks!
Great to hear!
Really impressive video. I'll start putting this into practice.
Excellent!
Definitely trying the foam roller exercises since I have one at home. Been having trouble with my left knee ever since I got back into jump rope, haven't been able to really up my squats at all.
Keep us posted on your progress :)
Thank you for this video. I will be implementing this everyday for the next week. Will be back!
Thanks for trying it out :)
Really great information! Thanks for sharing!!
You are welcome and thanks for watching :)
This video helped me a lot with my knee, im very grateful
Nice work!
thank you, this is the best information for me that I have found
Happy to help!
Excellent advice! Feel better immediately after this workout....
So happy that it helped!
I am active about 2 hours per day but I do sit in front of my computer for 7 to 8 hours...I have recently began having pain on my right knee, especially when I walk down the stairs...I will give these exercises a try and see how it goes...Thank you for sharing these exercises!👍
Keep us posted on your progress!
Hi, how are you doing? have you seen any improvements? I workout at the gym but I work at an office the rest of the day too and I have patellar tendonitis 🤕 i feel so frustrated because I can workout like I used to 😩
@@BMerinoC3 funny you ask bc the pain has gone away for the most part...I did some of the exercises on this videos but I have also been doing lots of pushups...I figured that since I had not injured my knee it must be some sort of weakness somewhere ( as the video suggested)...I am still sitting most of the day but I do 'move' at least 1 to 2 hours each day. "Patience and Faith" 😎 Thank you for asking!
@@williemixco5717 thank You for answer, gives me so much hope right now. I will start doing these exercises. Again thank you 🙏
@@BMerinoC3 you should see changes after practicing these exercises 2 - 3 times per week after about 4 weeks :)
- Coach Joshua, Team PM
Great resource, Thank You!!
You are welcome!
Love these exercises! Chronic pain and swelling in left knee, especially with hiking and uphill cycling. Noticed left tight rectus femoris and weak ankle and foot, with very little metatarsal pressure. Was looking for foot exercises as well as a way to address the obvious quad issues. This functional approach is perfect for me and explained so well. Thank you so much!
So happy to read that it's helping!
Keep us posted on your progress :)
- Coach Joshua, Team PM
What I well explained video of root causes man very impressed, will try all been dealing with this for two years on and off with the pain
Hope it helps!
This has really helped me and I’m only on day 3. I play basketball and have been suffering from patellar tendonitis for a year despite all the PT I have gone too
Thank you bro
Wow!
That is so great to read. Thanks so much for sharing.
Let us know if you ever need more advice or assistance :)
This is excellent! Thank you!
Glad you enjoyed it!
Very informative, thank you!
Glad that you think so :)
Great video. Also, in my experience I’ve noticed that many have only tendinitis on one side - which sometimes could be related to an atlas subluxation. Had many clients step on an anatometer in a NUCCA practitioners office and show that the client is several pounds heavier on one side (mostly 7-15lbs). The worst I’ve seen was my client who weighed about 150lbs, but was heavier by 40lbs on one foot.
Thanks for sharing!
That psoas activator exercise at the end is great. Never saw that before. I'll incorporate that into my routine.
Thanks for trying it out!
Excellent set of exercises to address patellar tendinitis.
Thanks for that :)
Thank you so much I enjoy watching your videos
Glad you like them :)
I haven't tried these exercises yet, but they make a lot of sense that my knee started having an issue after a recent psoas injury which has caused some right hip pain.
Try them out and let us know how it goes :)
Excellent video. I contracted my patella inflammation by biking too much. At the time of contraction, I knew there was strain on my knee, but did not slow the frequency of exercise or stretch afterwards to mitigate strain. I also remember thinking, I need to go to the gym to strengthen my knee. Three weeks later I had inflammation and noticed it when I bent down and sensed discomfort due to fluid build up at my knee cap.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Coach Joshua, I am better. It took a lot of effort to make the transition to wellness. I momentarily tried to implement your exercises, but rather than following thru I kept searching for information on patella bursitis. I ended up coming across a Pateller Bursitis video of DoctorJo. I watched it and started implementing the exercses after a routine of push-ups and sit-ups. I then saw a gradual improvement that continued until I finally started using the affected knee as a support when kneeling on the floor.
Great set, I’ll try it
Nice!
Day one and I have never felt like this in a year. Will comeback with updates and full background of my knee.
Nice work!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
How's it tracking??
So good. Love this.
:)
thank you very much. This video is very helpfull.
Glad that you think so :)
This is an excellent video. It targets the root causes.
Glad that you think so :)
You are really good, coming from a doctor and physiotherapist with patellar tendinitis at det moment :)
Thank you!
We are here if you need more advice or assistance :)
- Coach Joshua, Team PM
I injured both knees from playing netball, I never had a problem with PT and I thought I was never going to be able to play again. I will try out this exercise twice a day and hope my knee is strong enough in 3 week for my big game. P.s my injury is 3 weeks old.
Keep us posted on your progress :)
How’d it go?
This is crazy, i was always stretching my psoas etc because i thought from sitting the whole day it gets tight, now its the first time someone says strenght it and WoW! Its already much better.
Thanks you for this approach, best regards from germany
Happy to help!
Cured my 8 months old quad tendonitis with these exercise. Thank you sir. The best exercise to cure pattelar as well as quad tendonitis. I have both, quad in right knee, pattelar in left knee. I'm just in day 3 of the exercise routine and 8 months old quad tendonitis almost gone. Thank you so much sir. I request you to please share a video on shoulder impingement rehab too.
Nice work!
How are you now?
Check this out next:
ua-cam.com/video/gmtC3BM3eGk/v-deo.htmlsi=5YmdanyvcuraCY95
- Coach Joshua, Team PM
I started getting this gradually when I started cycling to work everyday when I hadn’t cycled since I was a kid I’m active person as I play soccer and train basically 5 to 6 days a week. So glad I picked up on it early and have started recovering rather than pushing through it blindly and risking an even bigger injury
Let us know how the exercises go :)
- Coach Joshua, Team PM
I got it cycling. Have you been able to avoid it still ?
Thanks. I was suspecting tight quads, but since i know that a painful tendon weakens the surrounding muscles i was hesitent to roll the quads. But because how u explained that a weak psoas tightens the rectus femoris, this makes alot more sense.
i have both patellar tendonitis and a hip impingement. Both i suspect to be related to weak hip flexion
did the full sequenze except the ball, feels better already. I did hip flexor leg curls etc before, but it seems in hindsight weighted exercises were too rough. Yours are better to begin with
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
Hi,
currently I'm full on in revalidation modus to tackle my jumpersknee, already 1,5year ago! I focus on strengthening the patellatendon gradually + fix muscle imbalances + try stretching and dry needling and fascia treatment for my (chronic) muscle tension in quads, hamstrings, anterior tibialis,...). I also had a prp and hyaluronic acid injection for a minor cartilage injury in the tibia plateau. Sometimes I do some taping. Although I see some modest progress in the excersises (squats, lunges, single leg squats,...) and have little to none discomfort doing them and 24 hours after the exercises.
But! the moments I need to sit, even after 5 minutes, cause flaring up my anterior knee pain. Besides the nagging pain in the patella area, this provokes or happens almost simultaneously with the fééling of a stuck foot, tight hips, compressed spine and tightning calves.
I'm a psychologist, so I can not totally eliminate sitting in my life, even with a standup desk :). Do I have to be patient and only thrust the process? Will the strengthening of the patella tendon eventually eliminate my pain during sitting? (I have the intention to do more core exercises.) Do I need to do extra things in treatment and /or in examination to break my plateau?
Thanks already for your ideas!
Willem
Thanks for writing to us. It's hard to say what exactly the root cause of your issue is.
Please consider doing this program as it will help you to narrow it down:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Many Thanx to jou . Greats Mike
You are welcome :)
great great job, you are the best here
Thanks!
been running 10km everyday for 3 months recently and it wrecked my right knee. I'm trying everything and this video seems decent, thanks for the vid.
Best of luck!
Thanks for trying it out and let us know how it goes.
We are here to provide further advice or modifications if you need.
Have a super day :)
- Coach Joshua, Team PM
Genius. Absolute Genius❤. Im 14 and had patellar tendonitis for like 11 months now cz of training legs everyday for 2 months(i was crazy). Didnt know the importance of rest and stretching. Imagine Strengthening and not stretching for 1 year. I started stretching daily for 1 month and i felt better but my knee pain was still there. This video removed it instantly. Imma get back to sports i think. Thank You Man. Much Appreciation. Youre the Goat❤
Amazing!
Thanks so much for taking the time to try it out and report back.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This man is a genius
Thanks!
Great video.
Glad that you think so :)
Amazing,thank you..
Our pleasure! :)
Awesome Coach E, been have this pain a very long time, I had Orthoscopic surgery on both knees, lots of popping sound going on when doing the first 3 exercises, will the popping go away? Can't do the roller as I'm also working on my shoulder, been watching alot of you videos TY 🙏. Now at 50 I'm needing to do more of your exercises to be functional. Wish I started learning about this earlier. TY 🙏
Thanks for following along!
Hopefully, the popping goes away with more time and practice :)
- Coach Joshua, Team PM
Hi coach! Would like to ask on how many repetitions I have to perform the Slumpy Psoas Activator on a regular basis. That's all & thanks for continually helping thousands of lives!
3 - 4 cycles are sufficient and you are welcome :)
I have two miscues tears in right knee. Also osteoarthritis, tendinitis & bursitis. Lots of pain ...have been doing a lot of your suggested exercises and fee like it is helping. The back of my knee is having more pain than any other area right now. Is there a particular exercise I can do for this? Thank you so much for helping so many people!
Thanks for following along and we are glad that you are experiencing some relief.
Please consider starting this program as it will help you out even more:
www.precisionmovement.coach/yt-knee-recovery-program
Let us know if you have any more questions :)
- Coach Joshua, Team PM
That is probably hamstring tightness
Thanks for insight! Should I be trying one exercise for a few weeks? Then the next and so on? Or is it OK to mix this is all up ? I've had paid for 10+ years I need to do something
Try all of the exercises and consider doing this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Great video. Curious what the reps + sets recommendation is for the psoas activation
Glad that you like the video!
Start with 1 set of 2 - 3 reps per leg.
Coach Joshua, Team PM
Thanks a lot bro 🙏🏽
No problem 👍
what is your opinion on Jake Tuuras jumper’s knee protocol? Oh and should I do the exercises daily?
@smolbodybuilder1602 sorry but we don't have an opinion on that protocol. Our exercises are most effective if done 2 - 3 times weekly.
Thanks for asking :)
- Coach Joshua, Team PM
How should these be built around exercises like squats and wall sits. I've been having slight pain when I squat and it intensifies when I do other variations of squats like wall squats. Does this replace that strengthening? Because I am just starting to find a pain-less routine of squats and other 'easy' exercises to do and then I will progress them as my knee can handle more.
These exercises should definitely be included in your training. Check out this article for more ideas:
www.precisionmovement.coach/sharp-knee-pain-when-squatting/
Also, if you can squat there is no real benefit to doing wall squats. We can almost predict that wall squats will be painful for some people. This article can help to explain why:
www.precisionmovement.coach/movement-myth-knees-behind-toes/
In general, you should stop doing any exercise that causes pain or that you cannot modify to do in a pain-free way.
- Coach Joshua, Team PM
Definitely gonna give these a try! How many sets and reps do you recommend for the last exercise?
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
I will definatevely try this. I have been having issues with Patellar Tendonitis from last 6 months and due to this my running is quite inconsistence 😞
Let us know how it goes :)
Eric great
Iam your follower
Thanks!
Thank you for sharing your knowledge. The body is very funny. Not doing simple things can throw off everything
You are welcome and thanks for commenting!
Most physiotherapists and occupational therapists don't consider the fact that ankles, hips, knees thigh calves are all interrelated and affect each other. This Dr recognised the fact and so is blessed. God bless the likes of him
We think so too :)
you are awesome!!! a bunch thanks!!!!
You are welcome and thanks!
Thanks for this mate, as a footballer. Can I still train/play with a bit of pain whilst doing the exercises and rehab. Or do you recommend waiting until pain free
You are welcome and thanks for watching!
Rate your pain on a scale of 0 - 10. If you are above 3 then wait before doing light footwork/agility drills.
- Coach Joshua, Team PM
Thank you!
You're welcome!
Very thanksfull, my yearly pain less🎉
Nice!
Thank you! The pain started after long distance cycling in high gears. I tried to slowly build up with exercises and cycling, but the pain still came. I am going to try your technique. When do you think I should resume cycling again? Right now it hurts to cycle and do legs at the gym. Thank you
Yikes!
We are here to help you out. These exercises can help as can this program:
www.precisionmovement.coach/knee-pain-solution-yt
It is also very important to make sure that your bike fits you properly. Are you clipped in? If not, you will be overloading your knee.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach yes, i’m clipped in. Thank you for your fast response! I’ll follow the link!
Thank you so much
You're most welcome :)
Thanks for this video. I've been using my foam roller wrong. I have minor patellar tendonitis (or so I think). My tendon 'pops' when I lower my leg down from a raised positioned. The pop happens what feels like to the touch and internally about 2 inches below the bottom of the knee - top side not behind. It just feels uncomfortable. I operate heavy equipment all day and I use my right foot to teeter - heel to toe - back and forth on a foot control to use a piece of the grapple excavator I am on. It doesn't hurt while I am doing it, only when I get off the machine. It pings if I move too fast aka lowering my leg down. I've been doing leg stretches everyday before work and now after, since it isn't going away. It doesn't seem so severe that surgery is required, it's just a major nuisance.
Thanks for the update and for trusting us to help guide your efforts.
How did the exercises go?
- Coach Joshua, Team PM
Thank you.
You're welcome!
Hi, I have a quick question. My knee feels a slight irritation, no sharp pain or a really achy sensation but just feels like something fired up in the inner muscle area where the VMO starts, next to the knee and up a little, it feels awkward and weird when I did my stair stepper (literally 5 minutes, very very light, I just wanted to get some blood flow) and it continued after when I walked and jogged around the house. Anything come to mind?, and these videos are so great this one has helped my with my patellofemoral pain!
That sounds like an alignment issue and this article can enhance the way in which you address it:
www.precisionmovement.coach/patellar-tracking-disorder/
Add it to the exercises that you are already doing from this video and keep us posted on your progress :)
- Coach Joshua, Team PM
How often can I do these… everyday? Multiple times a day?
Once daily and 2 - 3 times weekly is sufficient.
Thanks for stopping by to ask :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach great thank you. I will keep you updated
could you tell me some basics on how to fix knee plica? I think i over do it and put to much force in the ground
Thanks!
Really appreciate the support Oliver, thank you very much! - Coach E
Thanks a lot
You are welcome!
Hi Coach E,
Appreciate you sharing your knowledge.
This video seems quite promising theoretically as before my knee pain I had pain in the area you refer to as the metatarsals. I thought my metatarsal bones were going to break while I was playing tennis. Following the metatarsal pain the back of my knee became very sore and following back of the knee pain then front of the knee pain occurred. So I will re-watch your video. I also have always had weak calves and weak hamstrings usually getting excruciating cramps in my hamstrings if I play too much tennis. If I can make a suggestion without offending you, each time you use a medical term instead of a layman’s term is like someone suddenly speaking in a foreign language and who likes looking up the meaning of medical words as it interrupts me watching your video. It would really make it easier to understand if you would avoid medical words or when you use them also immediately define them for us. Thank you E
Hi and thanks for following along.
Glad to hear this exercise is helping you.
However, while it's great (and free!), it's still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Knee Pain Solution program at www.precisionmovement.coach/knee-pain-solution/
Respectfully, we are going to continue to use the language that is familiar to us, common to our industry, and hope to influence you to learn it.
How about this: rather than interupt the video to look up a word, take notes and follow along as best as you can. Then, look up the words, or ask us, and rewatch the video. This will enhance your learning and generate useful discussion.
We really appreciate you trusting us to guide your efforts and keep us posted on your progress :)
- Coach Joshua, Team PM
Hey Coach! My 12 year old son was diagnosed for Patella Tendonitis. After 3 weeks of him doing this exercise 3-4 times a week, NO MORE PAIN! After 3 weeks, he was able to play again with no pain. Thanks Coach! Should I have him do it once a week? Also, any strengthening exercise you can recommend. Thanks!
Awesome!
A weekly check-in is a good idea.
Also have them start using the ROM Coach app. The assessment tool and recommended routines will help them out :)
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Thanks man
No problem :)
Coach, does this apply to pain at the top of the patella? I have pain that seems similar right along the ridge above the patella. Please advise. Thanks!
Definitely try out these exercises. Also, take a look at these ones: www.precisionmovement.coach/knee-cap-pain-exercises/ - Coach Joshua, Team PM
I took a week off of running and tried to jump back to full columns and I eventually developed patellar tendonitis. I continued to ignore the problem and it’s been 5 months since I’ve ran! I’m hoping these exercises help.
Hope it helps!
Did it help?
Any update?
Hi, any update on your knee? Has the exercise helped?
Love this it's good
Glad to read that!
It's mind blowing just how many ways there are to try and treat this and since mine is persisting I keep reading and watching all of them but it has gotten a lot better but I still get sudden shocks that last just a step or three and then go away. Or I might just feel it "in the background" for 10-20 minutes and then it get better but after 7 months following a sudden onset it's not cured yet. I cannot make it hurt poking around at it. I was told it is patellofemoral pain syndrome and that strengthening the quads should fix it. I can still hike 25 miles but going downhill on fairly steep rough terrain is still sketchy. It acts like it wants to collapse under me but it never actually does but it has in the past.
Try out the exercises and let us know how it goes.
Also, consider starting this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
@hikerJohn - how are you feeling? I too have been diagnosed with petelloforal pain syndrome and nothing I have tried has worked. I'm going to try these exercises but was curious how you're doing and if they worked for you?
@@waterprosurge I'm feeling good now but it will occasionally hurt if I over do it but it gets better faster now. The way you know you overdid exercising is if it hurts 24 hours later which mine has only done once in the last two months. Much better than it was three months ago and that was better than it was a couple of months before that. My advice is to just keep moving as much as you can that does not make it worse.
I got a ruptured patella tendon out of the blue after golfing. My quads had a been a bit stiff and cranky and I just thought a few stretches and walking would sort them. How naive! Sitting for too long and not plying the quads and psoas are a great way to approach this. Otherwise it is just sport massage and although the tendon was better and stronger after, I could still feel it. So looking to work on these aspects is just what I need.
Thanks for sharing that.
Did you try the exercises?
- Coach Joshua, Team PM
@PrecisionMovementCoach I've just seen the video so will give it some attention
Great video, any alternatives if I don't have a balance ball around ?
Use a bench of similar height :)
- Coach Joshua, Team PM
Quick question for ya, I was prescribed orthotics, and it just cascaded my problems with my knee's, I know I wasn't pushing through all my metatarsals and I was becoming more flat footed when working as a bartender but when I stopped using the orthotics, I noticed how tight my feet and calfs, hamstrings And patella and hips a well I tore my meniscus running with the orthitics because of it and having problems with my other knee as well now,
I have since stopped using those, so my question would be should I smash the foot calfs and hamstrings to regain proper muscle function and work out the proper natural arch exercises and intrinsic muscle work or get a different set of orthotics. Just worried if I get new ones it's going to tighten my arches again and cascade all the other issues? Help me lol ( not funny).
Hey!
You need to properly address the root cause of your issue and we can help :)
I'm not sure what you mean by "smashing" your calves and hamstrings.
Training your intrinsic foot muscles is definitely a good idea. The Strong Feet ROM Coach routines can give you more ideas about how to strengthen those muscles:
www.precisionmovement.coach/rom-yt
The following articles can also help you out:
www.precisionmovement.coach/pes-planus/
Make sure to sign up for the free material in the article.
Next, check out this article and the exercises that it describes:
www.precisionmovement.coach/meniscus-tear-symptoms/
Let us know if you have any more questions!
- Coach Joshua, Team PM
My favorite practice
Thanks for sharing that :)
V informative
Glad that you think so :)
I've recently begun training for basketball after having been away for a month or two. I train outside on concrete and since it's basketball it involves lots of jumping and running. I've trained and played much more intensely before but this is the first time I've had knee pain. I was wondering how long after beginning these exercises I could begin playing and if I could begin after a day or two? My season is currently on so I can't sit out for 2 weeks or such.
Thanks for trying out the exercises and keep us posted on your progress.
We recommend that you return to playing once you are pain-free. It's hard to say how long that will take but you should notice changes after 2 weeks of consistent practice (2 - 3 times/week).
Let us know how it goes :)
- Coach Joshua, Team PM
This is the first exercise that has worked to minimize the pain.
Yay!