Fix Patellar Tendinitis for Olympic Weightlifting
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- เผยแพร่เมื่อ 1 ต.ค. 2024
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Let me preface this by reminding you that I’m not a medical professional-I’m just a guy with well-used knees who’s coached a lot of athletes with well-used knees. If you have a serious injury or severe tendinopathy, go see a professional.
Don’t sit around and wait for your tendinitis to get worse-start taking care of it the day you notice it. Prevention is always best, but immediate correction will save you a lot of time, pain and lost training.
The first step when you start feeling patellar tendinitis is to figure out what changed-did you jump into way too much training volume and/or intensity too quickly? Did you add unfamiliar exercises you’re not conditioned for, especially jump training? Did you change the way you’re squatting or switch shoes?
Temporarily eliminate or reduce the cause, and once healed, reintroduce it at a more gradual rate that prevents recurrence.
As part of your warm-up, spend a few minutes on a bike, do plenty of leg swings, knee circles and unloaded squats, and foam roll the quads, especially along the midline. Get and keep the joint warmer with knee sleeves.
Stretch the quads and hip flexors, especially together, before, during and after training.
Strengthen and heal the tissue with 3 sets of 10 unilateral leg extensions with a 5-6 second eccentric, on a machine or with a band, 3 days/week. Add in 3 sets of 10-15 hamstring curls 2-3 days/week.
Do some cross-friction massage daily for 3-5 minutes using moderate pressure at the painful area of the tendon.
Do contrast daily with hot and cold water, or ice and heat packs, for a few courses of 1-2 minutes of cold and 2-4 minutes of heat.
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This is the best video on the subject I've seen. Amazing work.
Just want to say a huge thank you to the creator of this video. I'd suffered from patellar tendinitis in my right knee and a small meniscus tear in my left knee for 5 months, until about a month ago i stumbled upon this video after my last powerlifting competition in July. I'd tried almost everything to fix my knees including seeing a number of physios and reading a number of articles, but nothing seemed to work. I've been using the exercises from this video for a month now, and I can now squat pain free which only a few months ago, I thought I'd never do again. I'm also starting to deadlift pain free again now too. Anyone who is suffering from patellar tendinitis needs to watch this video and use these exercises. I can't thank you enough
That's awesome, glad you found it helpful.
Dude... I have no words to describe how valuable this video is to me. Straight to the point, exactly what I needed. Thank you.
So helpful! I just started the All Legs All Day program and started getting the knee pain around week 4. Apparently due to the increase in heavy squat frequency. Laid off the heavy squats for a couple weeks and it’s subsided. This video is exactly what I was looking for. Thank you!
I'm 38 years old, and just getting into this sport. I truly appreciate your videos. Probably still going to take a trip or two to snap city though. Nothing but love yo!
Great advice. If only I had someone to force feed me this a year ago.....
timely! not squatting heavy (and specifically front squatting) heavy every day fixes it for me, but these tips are invaluable.
"No more eating ibuprofen like tic tacs"
...I feel seen
You explained all of this so straight forward no shirt off whiteboard hour lecture
I want to add from my experience:
- If your pain is severe, start with isometric Wall Sits and Spanish Squats 5x45sec. (1-2 weeks)
- If you are able to tolerate more stress, do slow eccentric squats 3sec down/1sec pause/3sec up (3-4 weeks, from 4x12 and slowly progress to 4x6rm, you can also switch to box squats if necessary before introducing deep squat, use a metronome!)
- If you can tolerate squatting well, switch to jumps from 4x6 progressively to 6x10, introduce landings the same way afterwards
- Document your pain daily, try to not go over the threshold of 3/10 on a pain scale
- If your pain is more 3-4/10 the day after training you should take a step back and progress more slowly
- Work of blocks or power variations can help to keep training during rehab
- Analyze imbalances of your kinetic chain (tight calves, hamstrings, hip flexors, quads)
- Do unilateral work on both sides if issues occur only on one leg
- Patellar issues are often connected to limited dorsiflexion and hip mobility
- only about 15% are fully recovered in there first three months, it is more likely to take 6 or more months
- PROGRESS SLOWLY IT TAKES TIME
Thanks!! Believe me I needed this advice, mine is very bad, both knees, brought on 2-3 years ago from box jumps and sprints mixed with bad squat/weightlifting form, never been right since. Add to that my stubbornness with putting up with the pain and not changing my training, now they're worse than ever.' gonna put a plan in place using both sets of advice, thanks again man, you've helped!!!
MassageTeam Not even close.
Did you use the program/book from Martin Koban? That's what I've been following now for a week. Progress is... slow. Actually have slightly more pain in the knees, on new positions. But I'm gonna continue it, because it isn't gonna heal itself...
@@DeMurker I read his book, yes. But didn't use it for my rehab. It is pretty much outdated and not applicable to strength sport athletes. There are other good and free resources out there.
Could weightlifting shoes help prevent this in the future if it's a dorsiflexion issue?
I have no knee pain, I'm getting a big ass from squats, yet my quads aren't responding as well as my glutes are. recently I switched from flat shoes to weight lifting shoes with a hard heel to put more focus on my quads during squats. Now my knees are on fire! Problem solved, no brainer--its the lifting shoes. My question is, is this common? will my knees adjust to the lifting shoes are do I just need to dump the lifting shoes and find other ways to target my quads? Thanks!
The shoes aren't a problem really (WLers train their whole careers in them without necessarily any knee pain) - the problem is the transition from flat shoes and not being conditioned for the new position. So yes, it's common when people transition abruptly. You'll likely need to back off a bit, get your knees feeling good, and then transition more gradually so your knees have a chance to adapt without being overwhelmed. Definitely do the things in this video - in particular the slow eccentric extensions - but also just more incrementally re-introduce the shoes, e.g. wear them only some of your squat/training sessions initially, or even just on your warm-up sets, and when you're doing that without pain, add a bit more, etc.
Wish i had this when i was playing football
Good stuff! Just started To add jumps into my training and the extra volume is adding up. Perfect timing on this video.
The foam roller one is gold , my knee was getting still as sooner I incorporated that works for me I guess that was my specific problem...
I love any recommendation for healing that includes ditching ibuprofen. People generally take way too much of it, and for too long, as if it's candy and/or has no consequences to it's intake.
This is a great video, I had acl surgery and my "bad knee" was giving me trouble when I was squatting with alot of volume. My warmup I made better and after my workout I kept my knee sleeves on for the rest of the time at the gym.. not sure if it helped but I felt like it did since it "warms your knees"
such a great video
Consider slow eccentric pause squats in your warm up for squatting as well. 3 sec eccentric, pause for a second, then normal concentric speed. Do this for each warm up set until top set, did fucking wonders for my tendinitis.
Thank you so much for this. Can't believe I hadn't subbed before. You have a new fan. 💪🏻
A lot of this information is also relevant for quad tendonitis. For some reason I suffer from that far more frequently than patella tendonitis. I would be interested in hearing what (if anything) you would do differently for people for quad tendon issues Greg?
I'd do basically the same thing, with of course moving the massage/contrast to the point of pain.
Thanks very much for taking the time to reply
Great video...I guess I know what I'm doing for active recovery day.
Do I keep training olympic weightlifting?? At least once a week? 😢
My physio recommended this protocol almost to the T. And yeah, works absolutely amazing
thanks, i've been dealing with this for 1,5 years now. it's way better then it was before. but i still can't squat heavy
Veryyy valuable information right here, thank you very much 👍
What are your thoughts on stretches decreasing strength? I have heard stretches limits hypertrophy. What is a good balance?
I've never seen any compelling evidence of that, and I've seen endless examples of very muscular and flexible people... so it's just another overhyped, underdeveloped idea.
Tight quad and not tracking my knee correctly (too much "knees out") were my issues. Tight quad from sitting all day but also muscles tighten as they grow, so more squatting meant more tightness for me. Also my ankle mobility was changing how my knee tracked forward. Worked the quad with lots of stretching from a bench with my foot elevated, and also ankle mobility and general knee tracking improvement. All from your content (videos and books). Thanks, Greg!
Viewing this in 2021 - thank you for the quick concise vid; this is the stuff I've read and programmed myself but good to have someone else say the same thing and reassert my own rehab protocol who's had similar issue - patellar tendonitis on left knee and quad tendonitis on right knee - introduced Lunges and could easily handle the weight muscle wise but the tendon clearly wasn't ready even though I've lifted far more in other lifts - the range of motion is just different
I’m thinking this would be great except uses and stretches for my daughter (9 yoa) who is starting to be a catcher in fastpitch softball. I’m looking at this as a preventative measure from getting knee pains or tendinitis.
hell this video was really helpfull (I mean it!!!)
Great advice on the exercises with the elastic band, going to add those to my program!
Question, do you know if it's common for people with patella tendonitis to also have some degree of pain in the tendon _above_ the kneecap? Because I've had (mild) pains in both tendons, but I don't see anyone else mentioning that.
Yes, not quite as common but it happens plenty. Same advice, just relocate the focus on contrast/massage.
@@CatalystAthletics just wanted to say thanks for making this video. It took me about 6 weeks to become pain free in the tendons, and these stretches helped me a great deal, that and lots of slow, eccentric squats. I now do more thorough warm-ups and dynamic stretching before/after training, this is simply something I should have been doing in the first place but lacked incentive/discipline for. Thanks again!
does droping down to catch a bar and hard stomping cause more stress on the knee joint vs sliding but keeping constant contant of the feet with the floor like chinese lifters are doing??
Yes technically stomping would put more stress on the knee over sliding, but unless you have pre-existing tendinopathy, it's not going to make a difference. In other words, if you have healthy knees, lifting and replanting your feet isn't going to give you patellar tendinitis, just like being healthy and jumping isn't going to.
YES! Everything I've been doing just set up nicely and organized
Great applicable advise! I found & realized similar conclusion & remedies long ago.
Lots of nocebos here 🙄
knee good now
fish oil is also a beautiful supplement for inflammation instead of nsaids
I have torn meniscus 3rd degree. Can I continue training without surgery? I do around 40 mins warmup, specific knee mobility exercises etc
That's definitely a question for a physical therapist or orthopedic doc. You can certainly continue training without surgery, but what effects that will have depends on the exact nature of the tear, e.g. location and the peculiar shape of your anatomy and movement patterns. Way outside my scope.
Thank you Greg. I always appreciate your info. I've recently had mild pain behind my knee. Not bad, just never felt it before. I'm 45 so that could be the issue. What do you recommend besides a Dr.?
The usual - quit doing anything that aggravates it until it heals, only gentle stretching. If you can't get some pretty quick improvement from that, definitely see someone to figure out what's going on. Often things like that heal up quickly as long as you don't continue irritating it.
Awesome video! Short and straight to the point!
Another reason not to fill yourself with NSAIDs is that they're proven to delay/slow down healing which is obviously not desirable.
Yes, that's the reason I recommended not using them.
Thank you, Greg. As a 40 yr old hobby weightlifter, this is very relevant. cheers :-) Ever think of doing music reviews in this same quick concise format? Anyone with a Einstürzende Neubauten tattoo surely has music tastes worth discussing.
I noticed the Einsturzende tattoo too. That's old school. 👍
Thank you for this video mate, been going to physio therapy for months and no joy.
Got it!...
Stimulate healing, not create a limp. Great video!
Amazing information, thank you!
Would you say that the same is correct for me developing slight tendinopathy in the forward knee when I split jerk?
Yes but like in any other case, it's going to depend a lot on how severe it already is, and will require a break from doing what aggravates it and caused it in the first place.
Quality stuff! Thank you!!!! :)
great video, just what I needed to hear, many thanks
Great vid ,great channel....thanks
Wish I'd seen this earlier. Didn't remember I just got new shoes and I FUCKED my left knee. Felt like I tore something.
Have you fixed it? Something popped in my inner knee about a year ago and it hasn't been the same since.
@@Burog1 That sucks dude. Bruz I'm literally in the gym right now, just tried to do some trap bar deads and I felt my knee instantly tear again. I'm gonna take two weeks of anything that will put tension on it and I'll try again. Bro if your knee is fucked try jump squats and Jack jumps. I just did 200 of each and my knee felt fine. My legs blow up doing this.
@@Burog1 I do 25 jump squats then 25 jack jumps and rest like a minute or two then go again. Somehow my knee doesn't feel it. I guess coz it's just bodyweight.
@@MrJamesdryable it's been a struggle bro my squat has went from 495 to 225 after the injury and rn I can squat 315 but it's a bit painful. Be careful bro don't wanna end up like me, now I mostly just do upperbody cause of this. It sucks
@@Burog1 I feel you man. Don't stress over numbers, bro. If you need to go down in weight defs do it. I'm sure we both wanna be lifting into our 70s haha. No need to go Ronnie Coleman if we aren't competing.
1:29 💀💀💀
Short, sweet, and to the point. Thanks man.
who is this blond girl looks like she has really long femurs and short torso does she have a youtube account?
Lydia Valentin. No idea if she has a YT account.
Great information thanks
pls do a tutorial on how to get a magnificent beard like yours
I'll share my proprietary 2-step process:
1. Have a job that doesn't make you look presentable.
2. Stop shaving.
That basically ballet ...
Always right on time
damn fine shoes
Great video Greg thank you again, any advice on "tennis elbow" i know similar protocols apply, however mine has happened because of work and not specifically training but it has carried over could it be from too narrow a clean grip or too wide in the snatch to what feels more comfortable for your body ?
Possibly too narrow but likely not from being too wide in snatch. The giveaway would be whatever position/motion aggravates it when you're training - that lets you know when those muscles/tendons are under the most strain, which is what's going to preserve that itis. Some slow negatives with wrist extensions and possibly reverse curls should help; using a wrist roller and rolling backward (wrist extension) and then unrolling slowly should be helpful too. Little light massage/rolling on the affected muscles and tendons, but also stretching them and the flexor muscles.
Catalyst Athletics your a legend !!!!! Thank you !!!!
Awesome video. I have light pain since maybe 2 weeks, but already reduced the load when I am squating. During squats I feel no pain, just a bit discomfort. But day the day after my leg workout I feel the discomfort and sometimes pain when I am walking. So my injury is not chronic would you recommend to let the tendont heal with maybe 2 to 3 weeks no squating and hevy deadlifts but with strechting and some eccentric low weight exercises or would you continue squatting with less intensity before the injury came? Greetings from Austria
Very good advice.
After pain gone, there is somehting we need continue doing? tks
Continue the rolling and stretching, warming up thoroughly and keep the slow eccentric leg extensions in 1-2x/week
Best advice is 3 times a week. Many loose confidence that they can improve because they do excercises daily and not let enough rest to recover. I wasted years because of that stubbornness to train daily. Had flared tendon pains most of the times.
Thank you
Man I needed this
SAVE SAVE SAVE THIS AND PUT THIS ON TOP!!!!!!!!!!!!!!!!!!! IT'S A MUST DO IT!!!!!!!!!!!
Great advice Greg, thanks!
Was wondering if you've ever had an athlete with pain specifically on the inside of the tendon? Foam rolling vastus medialis seems to help.
Inside of the patellar tendon? Not sure what you mean. Medial side of it? Medial aspect of the knee joint?
@@CatalystAthletics it's only on the medial side of the patella tendon where it attaches to the patella. Seems to be uncommon.
@@BTumblin94 Just sounds like you have some imbalanced tension, especially if foam rolling v. medialis helps. Take a close look at how you're moving in squats and pulls to address any apparent imbalance in the motion, add in some more unilateral leg work and specific hip stabilization work.
@@CatalystAthletics makes sense, thanks for the response it's much appreciated!
You could lose your foot if you wait to long. Simple surgery of lengthening tbe tendon
The thing that works for me when I wanna increase bloodflow in the knee area is capsaicin
Would you recommend the same routine for distal quad tendonitis?
Yes, just relocate the massage and cold/heat treatment.
I was advised to wear a full heel.
You said ice for a few minutes followed by heat. I’ve been icing multiple times a day for 15min each time. Is that detrimental ? What’s the best way to apply heat?
Ice alone is not going to help... it's really just to knock down inflammation and pain, but that's doing nothing to actually promote healing, and actually may be reducing the rate of healing. The contrast is to cause alternating vasodilation and vasoconstriction to force more blood flow through tissue that has limited vascularity to magnify the body's own healing mechanisms.
@@CatalystAthletics thank you so much! What is the best way to apply heat?
@@stephencaserta2969 I like hot tub / cold plunge but that's not accessible for most people. Next best is ice pack and heat pack - ideally use a moist head pad (microwaveable) like these - www.amazon.com/shop/catalystathletics?listId=3V7BKA6XVRRH2 (disclaimer: I make a few cents from that link if you buy)
First!!!! My life is complete!
I've been looking for a video specifically related to weightlifting regarding patellar tendinitis. Thank you.
Another question I have:
Because weightlifting is predominantly Quad & Glute dominant. Can patellar tendinitis be cause by weak hamstrings and would you suggest adding hamstring strengthening exercises to prevent this?
TIA
I did suggest some hamstring curls for a bit of balance, but in my experience, that's definitely not the deal breaker. You're getting plenty of hamstring strength work if you're doing pulls regularly, and most lifters are also doing RDLs/SLDLS and good mornings, so I'd argue it's not as imbalanced as it may appear.
But ibuprofen is life tho...
Robotic voice, no emotions, u were better at end while describing ur channel
Straightforward, no bullshit. Really dig your videos!