Quadriceps Tendinopathy Rehab Exercises
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- Quadriceps tendinopathy (also known as jumper's knee) is an overload condition that can cause knee pain. This video demonstrates an exercise progression for quadriceps tendon pain.
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I'm a chiropractor with an interest in rehabilitation, tendinopathy, and chronic pain. I graduated from the University of Washington with a Bachelor's in Science and from Palmer Chiropractic College West with a Doctorate in Chiropractic.
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#kneepain #quadricepstendinopathy #jumpersknee
Great info, clear explanation, no fluff. This is a perfect video.
Thank you Mike!!
Of course! Hope the video helps and if there’s more topics I should cover
Love this! Thank you
You're so welcome!
this vid was fire. looking forward to getting back to my jumping workouts after (hopefully) a couple weeks of these
Glad to hear that it was helpful!
so did it work?
Thank you so much.
Of course!
Thank you for this video, I’ve been in the gym on and off for the past few years and now that I’m really sticking to it I developed quadriceps tendinitis, it’s been so hard not being able to weight lift without feeling pain. It’s depressing honestly but I’ll give this a try 😊
Hi Michelle! Sorry to hear about the pain. This is a common scenario, especially when people start to find their groove and then an injury interferes with their progression/routine. Hope the exercises help and you make a speedy return back to the gym.
Hey Michael! Thanks for the great video! How often should I perform these exercises per week? Keep up the great work ❤
It depends on the load and the response to loading. But most programs are either daily or 3x per week.
I was training to run a marathon and came down with quad tendinitis back in July. Since then I still haven’t gotten on track even after stretching and using other rehab exercises. I look forward to trying these.
Hope these are helpful to get you back out running!
I tried today for the first time and already feel slight relief, like tension has dissipated. For weeks I thought I had re aggravated an old knee injury, thank goodness I figured it out.
Hi Micheal if it hurt while preforming the rehab is that ok? Also can i keep tennis training while doing this. thanks!
@@tennisnerd.9194so did it help? Also got it from tennis I think
❤nice
Thankyou so much for to the point video. Loved it!
You're welcome! Glad it was helpful.
Iv had this for a long time ever since I started jumping a lot…walking backwards and step ups help a lot.
I like those quad exercises! The walking backwards doesn’t quite have the load I like with tendinopathy, but still helpful!
This guy is a life saver… if I ever see him out in public, I’m buying him dinner!!
You’re too kind! Cheers.
And super cute😝
Hi! Thanks for this! I'm currently experiencing knee pain as well due to my workouts (i believe it started after doing a kicking motion repeatedly due to dancing) The pain is now on its 2nd week and it hurts when i kneel. Trying reverse walking and bringing my toes up while the heel is on the ground to ease the pain. I'll try doing these steps as well to see if it works especially the inclined one.
Hey! Hope the exercises are helpful!
Hi Michael, thanks for this video. I've been struggling with quad tendinitis for a bit over two years - sometimes it's super intense, other times not too bad. Definitely worse with eccentric loading, like hiking downhill.
I just got back from a rock climbing trip to Colombia and the style of climbing (lots of high stepping with loading) aggravated it a LOT! I need to do something to rehab this nightmare!
Should I start by doing all of these exercises at a low level or should I begin by doing one exercise only and then move on once that doesn't aggravate it? Thanks for your advice. :-)
I'd probably pick one exercise to start with and then incorporate more/progress. That way you can see what aggravates it. Otherwise if you do everything at once, it will be hard to tell what was tolerated.
Hello Michael, how many repetitions and sets are required to be done? Thank you very much for the exercises!
Most tendon rehab programs are around 3 sets of 15. But it all depends on the load used and the tolerance to that load.
What if I have pain in both? 😅
I tried a new PR on a squat and now I have pain in the middle of my knee and right above the top or my kneecap.
Are there rehab for medial meniscus pain 😢??
Hi Micheal if it hurt while preforming the rehab is that ok? Also can i keep tennis training while doing this. thanks!
Hi there! Generally pain during the exercises is ok as long as it is tolerable (usually less than a 3/10), doesn't stay aggravated afterwards, and doesn't interfere with sleep. Tennis might be challenging because of the quicker movements, but it varies on the sensitivity of the tendon.
Hello, thank you for the video! I am a volleyball player trying to rehab my quad tendon. I am experiencing weakness/pain when I first start to bend my knee, not in deep knee flexion. I feel it around a 15-20 percent knee bend. Is there anything I should do or be aware of? Thank you!
Hey. Nothing jumps out to me (pun-intended). We see that the most stress on the tendon is in deeper knee bend, but that doesn’t mean it’s the only time someone would experience pain.
Im experiencing exactly the same. Full Knee Bend is no problem, I can squat ass to grass etc. But that slight knee bend of like 30-45° gives me intense pain. The pain is hart to locate though, it starts like on the top of the knee cap and goes to like behind the knee cap like inside the knee
@@fleyaway could be a patellofemoral pain syndrome rather than a quadriceps tendon issue. Might be worth exploring.
What brand of band are you using? Can you provide a link?
Here's my affiliate link with all the equipment that I use. The yellow band in the video is the superband. www.amazon.com/shop/michaelbracciodc/list/3SOECYN2S4BO?tag=onamzmich0c45-20&ref_=aip_sf_list_spv_ons_mixed_d
Hi, (QUAD TENDONITIS) ALOST 3 YEARS NOW mri's and X-rays clean. I'm going to do Isometric exercises for 2 weeks everyday and then progress into Eccentric exercises. Should I still incorporate the isometric's 2 to 3 X a week?
Hello! It depends. I generally drop the isometric exercises once progressing to other exercises. But if someone finds them helpful, there’s not a problem keeping them in the rehab program for a little bit.
Hello, i play soccer and i am experiencing quad tendon pain usually it start at the beginning of the training and then it dissappears, can these exercise be helpfull if i do them on my rest days or is it better to do them the same day before/ after the training?
Thank you.
Tendons sometimes have a warm up effect which is what you are describing (pain initially but reducing later on).
Typically these are best on rest days, otherwise there is a risk of overloading. But everyone responds a little differently.
It's been about alittle over two months now with this pain when I apply weight to it. Hit legs hard one day and had a soccer game the day after and I guess I over did it. My right leg was able to handle it but my left wasn't able to. I miss hitting legs so bad
Dang, sorry to hear about that! Build that base and get back better than before. You got this.
Reverse Nordic-flex! I’d never done those… Humbling!
They are definitely a tough one! But a great exercise without the need for much equipment
Should all of these be done in one session or is this a progression aim over a few weeks?
It's meant to be a progression over several weeks
Should I be avoiding cardio work like walking or cycling if the tendon is irritating at all?
Generally we try to modify activity to what is tolerated vs avoiding completely if possible.
Are these exercises meant to be done everyday? Also are these exercises building the foundation of recovery or these exercises can solely be done for recovery and no other progression is needed ?
They can be performed every day but usually 3 times per week is sufficient. The specifics really depend on how the respond to load is.
The final progress depends on what the goal of rehab is. Ideally it’s a smooth transition from these exercises back to whatever sport/training looks like.
@@MichaelBracciothank you. Should we be doing just one exercise a day or all of them per workout day?
How long does it takes to heal / (get back to power lifting?)
I have been suffering from pain since 3 months whenever i performe this kinds of exercise i feel a bit pain next day
Usually pain the next day is a sign that the load is too much. Tendon recovery can vary from 3 months to 12. There’s lot of factors that influence the recovery process
@@MichaelBraccio can you please tell me frequency of exercises and how many sets and reps to perform???
I have pain in both tendons. My quad tendon pain is worse. Should I just focus on this first?
It depends. There’s a lot of overlap between the two. But if the quad tendon is limiting you more, might have to focus on settling that one first.
I feel pain in my left knee above the knee cap but it is major in right side above the kneecap i.e. inner side of leg. Is it also quadriceps tendonitis? When I do squats I don't feel pain for almost 30° bend after that it starts paining and at 90° it feels like I can't even hold the weight. And it also pains when I climb 2 stairs together because it almost makes 90°
that sounds exactly like the issue im having. did you end up finding a solution?
@@erik7586 Yes brother. My doctor told me to have uric acid checked and when I was tested for uric acid it was too high.
Now after medication my uric acid is in lower side of range and now pain is gone.
U got that pain while running or pain come like natural@@ayushprajapati4196
My knees hurt when I bend above the knees is that quadracep tendonitis. Are raised arched walking shoes bad cos of height?
I wouldn't say a shoe with an arch support is bad. The general consensus is that it is better to have the foot muscle strength to support the arch without the need for an external support.
Why do these isolate the quad tendon as opposed to the patellar tendon?
There’s overlap whenever the quads contract. But there is more load on the quadriceps tendon in deeper knee flexion.
Just had ACL reconstruction about 2 and a half weeks ago… I have issues with both
Was that where the graft was from? Wishing you a speedy recovery!
@@MichaelBraccio hamstring
If i do quad extensions on a machine in the gym, does that work the same as the band?
i was wondering the same!! and i tried it and think it worked--i did a usual set as a test where i wasnt going slow through it and i had pain, but when i lowered the weight and slowed the reps way down i had no pain :)
The leg extension machine is a great option and actually probably better than the exercise band. I just show the exercise band variation as some people don't have access to a leg extension machine, so this variation they can do at home.
I'm curious why you didn't mention the Spanish Squat.
Spanish squat is a great isometric and can be used for the quadriceps. But the quadriceps tendon is loaded more with knee flexion, so using an exercise band for the resistance makes this a little more targeted.
i have strange feeling on my left upper knee,, no pain just something weird, im new to running 12 days with 2 rest days 2km per day,, is this Quadriceps tendinopathy? or a sign of it?
It could be, but it could be something different too. Difficult to say without an evaluation.
@@MichaelBraccio its not maybe its just my knee adjusting to my new activity, while watching lots of runner videos,,it seems like the culprit is the road that im running at is uneven. it only happened once tho and my knees are fine.
Thanks for replying :)
@@TpDgreat dude I have something similar. Upper knee, basically quadricep tendonopothy. Started happening after I upped the intensity of my leg days. It's a weird pulling sensation and it doesn't hurt; just feels weird. However, it does get a little achy at times but usually when I put a lot of focus on it.
@@seizuresalad91 hello, mine disappeared after that day i did some exercise the one that putting your one foot on a stair then slowly lift your body up then down slowly thats it
I actually went for a run the next day worried about it but it didnt worsen or anything,it just disappeared, it might be just my legs adjusting to my running, i never stopped on my sched still running since jan.2 with 1 day rest a week.
Now on my exp. i think its better to make it 2 days rest.
Right now i have a pain not really painful on my groin then ive noticed that if something happens on my body its always on my left side, my knee before ,then groin now,
been searching for ans.i found one that it says it might be the road that im taking is uneven basically its not straight flat, left side is lower.
i hope that the one u feeling right now on your knee is the same as mine just a weird adjusting thing and will disappear the nxt day :)
@@seizuresalad91 i hope its not serious. at that time i was worried bcuz it was the time i started to love running, actually i still went for a run on the next day, i was worried it might get worse but it didnt its just gone. Still running since jan.2. now i think i have the experience to tell u that an uneven surface/road is not the best to take for a run, because right now i feel something on my groin it was a little painful (im resting right now for a week, holy week as an excuse XD) but really to rest my groin but i think its gone now.
so my 2 theories.
1. again the road that im running on is uneven, the left side is a bit lower. why did i think this is the reason? because everytime i feel something on my body its always on my left side,, the knee before and the groin now both left sides
2. Rest day, i run six times a week and my distance increased since jan.2 from 2km to 4km. this might be taking a toll on my body, so i think its better to take a 2 days rest each week.
Jumping right to exercises is silly. Fitness level dictates this.
That’s why there are exercise progressions to find the load that is tolerated.
Uhh buddy I’m not sure if you’ve been to PT before, but unless you’re coming in wheelchair bound you’re gonna be doing a lot of exercises
It’s called active recovery
I see a lot in thise tendonapthy video the recomnded time for isometric holds is 30-45 for couple of sets,is that work for everyone to to use that to heal or is diffrent frok person to person?cuz i feel my tendons are sensetive to this much load
30-45 seconds is the general recommendation based on some research. But there’s also some research that multiple 10 second holds are also effective. It really depends on what the tolerance of the tendon is to load.