Purchase a printable worksheet with the Patellar Tendonitis Exercises & Stretches in this video here: www.askdoctorjo.com/buy-patellar-tendonitis-worksheet Purchase a stretching strap like the one I used in the video here: amzn.to/31p8KVe (affiliate link) Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
I can report that after watching this video and doing the exercises, I have experienced immediate relief for my knee. I have stretched and used a massage tool on trigger points which only achieved some relief. Not being able to do the bridge without knee pain, or walk upstairs without pain and been my problem for several months now. Simply sitting in a chair and alternate raising my knees has been a wonderful exercise for relief. I will now incorporate your exercises in my normal twice weekly gym routine. I am 77 years old and have this problem for nearly two years. Thank you so much.
I'm 25 and I feel this in my right knee only. I read the comments and thought everyone was exaggerating... I did the excersises for about 2 minutes and when I stood up I had INSTANT relief. Going to take my time and do these stretches slowly, for longer, regularly. Thank you so much!
@Salvi Villanueva I forgot I had even had a knee problem. It's been so long that I haven't had knee issues. Definitely follow along and have patients. I'm about 30lbs heavier now (due to lifting and bulking) and knee pain? Non-existent (hopefully it stays that way). After you heal this you won't take your knees for granted, I practice mobility and stretching regularly (2-3 times a week when I'm on the couch watching TV or inbetween in the kitchen cooking. Really easy to fit some moves in. I definitely recommend these excersises. I squat at the gym, way heavier than before (with good healthy form and shoes with a slightly elevated heel) and I honestly forget I had these issues with my knee the way they have not came back
I’ve had bad tendinitis for years (and I’m only 22 LOL) hardly anything helps... but this made me feel like I’ve got someone else’s healthy knee! How!? Thank you so much for this relief 💙
I have been suffering from this for 2 days straight and I literally felt some relief! I still have some minor discomfort but this really helped! Thank you so much!
@@JjjjjjjQ13 immediately. However, I did schedule an appointment with my doctor and have a damaged meniscus. The exercises work as advertised but, get yourself checked out.
@@michaeldavis2226 So the pain went away fine? But you just have another injury? How many days you suppose you did it. I've been having problems with me tendinitis.
@@sebrestrepo1 just got my MRI results and I have a torn meniscus. The doctor actually gave me a cortisone shot to mask the pain. Downside is that I have to wait three months before anything can be done. Follow up appointment coming soon and will find out how it's going to be corrected. Cortisone got me feeling good and the exercises do a great job of removing the pain
Thank you! You are amazing! You've helped me with so many issues and aches and pains! I just tried these knee exercises...so effective! Most of the pain is gone after just one round.
This has truly helped me, I just got diagnosed with jumpers knee about 6 months ago and after trying these I’ve experienced instant relief. Thank you so much!
Thanks, Dr Jo!!! I’m always amazed at how well TH-cam works for medical diagnosis and treatment. I can find causes and descriptions on medical websites, but it’s people like you who really help us all. Thanks again.
I walked 18 miles as a range safety for soldiers shooting on a range back in May and have been constantly going. The military doesn't allow time to stop. I'm currently deployed and still going at it. I am eager to try these stretches out as right now I've got nothing but hate and discontent fueling me, and it doesn't work with knee injuries. Thank you for the instruction. Love the doggo. Dogs make everything better.
You're welcome, and thank you for your sacrifices. I come from a military family, and I know how hard it can be. The pups send slurpy kisses!! Good luck.
Omg. I was surprised how quickly the soreness in my knees dissipated. Usually it’s a struggle returning back to walking after my km runs, and I often fall asleep as soon as I get home. This was very effective and the results happened almost instaneously
Just wanted to say thanks, particularly for the first couple mins of the video explaining how to self diagnose. I was unsure of whether I had pt, as I've had a lot of other distal knee problems, but by pulling the patella up via your instructions and digging in, it was clear that was the issue (ow). Trying to ascertain with a bent knee didn't reproduce the pain, as you mention in the video. Great stuff. Appreciated.
Oh my! These are great! I've struggled with pattelar tendonitis for more than a decade and had no idea streches and exercises would help. I'm glad I found this video!
Thank you so much, Doctor Jo! I've recently had this injury(?) from working out though I don't even know how I got it in the first place. I panicked so much that I thought I needed an orthopedic surgeon in the first place but it's really not. This video helped me.
I had knee injury 1 month ago on my right side on right knee. Doctors said to me its ok, but still it isnt. When i jumping or running , it isnt confortable and when i walking or running, some little bone or idk what is this just moving on that right side. I will try these exercises again :)
I cant thank you enough . I've had this pain for a month now and after just one day of your exercise routine I got immediate relief in the pain ❤️ thank you very much again .
@@suhailjasrotia7480 that’s called osgood schlattis I think and I’m pretty sure it’s a growing knee pain . You dhoulf check with a physio but I’m pretty sure it’s very common so don’t worry
@@jjjj6sljl721 actually.... I am 23 years old ...and i don't do sports ,jumping etc... Actually i sat on my foots on a bad wider angle and it put pressure on those bony lumps maybe i get that pain from that ..i also do x ray.. everything is normal .. but the symptoms are of osgood schlatter..... But why it's coming at the age of 23...😭...on both knees .....how to reduce pain???
I had surgery on my foot last November. They did a lot, and I had to go 3 months non weight bearing. I was able to start putting pressure on my foot 1st week of February. I started PT, and I noticed a pain below my knee. I went to see a Dr, and he thinks I have patellar tendonitis from going non weight bearing for that long and getting back to moving around. I am going to try these exercises. I hope this helps out. I will ice my knee more. I feel the pain more when I am at PT doing PT from the surgery I got on my foot. My doctor said that the swelling in my foot and leg will take about 6 months for the swelling to subside somewhat.
Must admit...best sequence of stretches I have ever tried! Been doing it for a couple of days now and my knee pain is very noticeably subsiding. Next test will be my forthcoming long run...whatch this space! Thank you Dr. Jo!
Instantly gained most of my mobility back. I’ve dealt with osgood schlatter since jr high (No more pain at this point, just the giant bump at the base of my patellar tendon), but patellar tendonitis is new to me. I’ve only had it for a week and I’m used to dealing with occasional small injuries from BJJ, but even then it limited my range of motion and frustration was starting to build. After one set of all the stretches and exchanges I’ve got most of my range of motion back, and the ends with little discomfort. This is awesome.
Thank you for the exercises! My question rather than exercise, during your recovering phase which exercises you shouldn't do, I'm subscribed now ;) great channel
You're welcome, and thanks! Usually pushing off type activities like jumping or quick bending of the knee (which might overstretch the tendon), should probably be avoided, but mainly just let pain be your guide. Some pain is fine, but not sharp or intense pain.
So much thank you I’m Zumba instructor. I have this problem 15 years. Have been many place but no one didn’t properly told me. What’s my problem. Now I know . Am i able to dance now ? Pain is 10 in 3
I am so grateful for these exercises. They are my daily routine now, otherwise I am really hurting. May I ask you some questions Dr Jo? I feel a little lost with what is going on with my knee and I don't get much of an answer from my Dr. I fell 4 months ago real bad on my knees. As I was on my way to Germany I never went to a Dr as I thought I just bruised it badly. I let 3 1/2 month pass when I got an MRI done. It shows that I have a small fracture in my lateral meniscus and that I have a diffusely thickened patellar tendon pacticularly in the mid to proximal aspect with amorphous increased signal. This measures up to 1.4cm in thickness. I am not an athlete at all. I wonder if this came because of the miniscus tear? I have the feeling the tear has been growing together in these 3 1/2 months and now there is just a little tear left. Did this stress my patellar tendon? I am not sure what I need to do to heal this now. I am taking Curcumin w/ Bioperine and Ginger. Now I am getting another supplement with Glocusomine/MSM, Boswelia etc and I am getting a MSM cream. I am doing your excericises and Thank God they really make a difference. I am just concerned with the inflammation and the thickness of the tendon. Is there anything else you can recommend me? I will get some acupuncture too. Sorry for all those questions. I would even set up an appointment with you if that is possible. I just need some help with this. Thank you so so much for your time and effort!!!
You're welcome. I'm glad the exercises are helping. Did you have any knee issues before the fall? Sometimes a meniscus can tear just over time with "wear and tear," but it's definitely possible all that happened with the fall. Usually when we fall on our knees, we hit the patella (kneecap). Since the patellar tendon is attached to the patella, if the patella was extremely moved with the fall, it most likely tore it then, and has been healing since. The thickness is usually just a sign of scarring or irritation. Are you able to go see a physical therapist in person?
Thank you dear Dr Jo for such a fast reply. I didn't really have any problems with my knees before, but I could feel sometimes that they are not so strong when getting up from kneeling. To see a physical therapist I will have to drive over 2 hours. I live very remote. I thought I just do your exercises. They really do help me. I was just concerned about the thickness of the tendon. I hope my supplements knock out the inflammation and it is just some scarring. Thank you so so much for being so helpful and also available for questions. I really appreciate it so much!!!
You're welcome! I definitely think if you feel like the video is helping, it will continue to feel better. Just stay consistent with it, and hopefully you will be completely recovered soon. Good luck!
Thank you 🙏🏽 so much 🤩 I had this injury for 1 year and since I started these exercises I’m seeing the difference Nd the pain is almost gone 🥰 I just have a question , how many times should I do that per a week?
Thank you Jo, all of your videos have helped me with my knee pain, i was in pain for about 7 months i took meds, rested and nothing helped but as soon as i started doing the exercises and stretches that you suggest on your vids i been felling much better keep the good work!
Omfg I needed this. I've been beating my knees to death with my precession massager. My calves and hamstrings are always sore and I have huge lumps around my knee caps. When I lay straight with my legs out the right always falls to the side. Thats the worse one as of now because it use to be the left one. Im only 34 and literally have to pull myself up the flight of stairs to my apt. Its so sad. Im moving in a month and im dreading taking boxes up and down. When I get out of bed I have to stand there and let my knees get adjusted. Then im walking like a newborn for the first min or 2. Lol. Also my hamstrings use to be so tight I couldn't even stretch my legs out because my leg was always pulling in. All of this from overuse and me amping up my workout to lose weight so wouldn't mess up my knees long term. Ow the irony. 🤦♀️🤦♀️ this happened last yr. And its gotten worse slowly. Its a horrible thing 😞 😪 😫 😔
Maam. I cant be more thankful, grateful to you 😭!. I was on weight loss mission but after losing 16kg(. 96-80)my knee pain in right aggravated and stairs, sitting to standing and lifting legs to extension while sitting. All became painful. I got mri and went to dr. They cudnt get the diagnosis right. Put me on medication and told to stop gym, treadmill. I again over next few months bounced to 95 kg. All hardwork down the drain due to knee. Even after second opinions from other drs. Didnt help or diagnose correctly. But finally i read online abt this issue and its pain and symptoms. Exactly matching mine. Following ur exercise routine has been a miracle help for pain 🙏. Thanks a lottt maam. I wish i cud pay u back in some form. Thanks a lot maam. I am 26 and hitting gym again now. With patellar support bands on knees and will do ur routine daily. Thanks
Well I slipped down the stairs this morning in my slippers and hurt my left knee. Incredible pain from behind the knee. I’ve had arthroscopic knee surgery last year my right knee. So I’m am a little familiar with some of this. I did a round of your knee stretches and I’m feeling less tension from the back and can bend my knee a little more without the incredible pain. I feel somewhat pleased to know I learned some knowledge to ease the pain. You description of each stretch and strengthening exercise was very calming and it helped me not freak out to much. Thank you!!
HI Doctor Jo. This is Dr. Omar (Psychiatrist, Child Psychiatrist, Entering into Sports Psychiatry). I was diagnosed with Jumper’s knee at Penn Sports Medicine many years ago. Caused by squads as part of training regimen. Orthopedist at Penn Sports Medicine said I had done too much too soon. When I explain I had purposefully under-done it to prevent damage, orthopedist explained to me that my muscles are stronger than the average person and can do work my tendons cannot support due to my poor physical condition with sedentary lifestyle for years. He suggested I under-perform further below capacity to avoid injury. I followed recommendation and have not huts myself for years... until now. Started cycling to prevent stressing my knees. First did century to accommodate easy pace without getting hurt. Started new general cycling winter program intermediate level with 5-7 hours/week of training. Dramatic shock to system in first 2-4 weeks. Adjusted well and it became so easy. Purposefully underperformed to avoid injury. Increased FTP (Functional Thrshold Power) from 149 to 213 in about 6-8 weeks. Felt stronger and decided to aim for completing strengthening session off the bike. Thighs felt tight but not alarming. Dong steps felt and heard crushing noise on right knee lateral tendon. Felt same weakness and sensation experienced during first jumpers’ knee episode mentioned above. Nursing it, stretching, using roller to try and relax muscle and avoid it from pulling on knee/tendon. Found your video. Dong stretch of calf reflected mild tenderness to aforementioned lateral tendon on right knee. Felt you hit the right spot stretching muscles directly connected to lesion. I thought it was mostly quadriceps but shocked to feel so much greater impact from stretching gastrocnemius. Thanks! Any pointers? About pacing effort, strengthening any muscles? I look forward to strengthening glutei with your exercises. It was so exciting to hear you say weak glutei are a liability for jumper’s knee. Cyclist are famous for having weak glutei. That was a great pearl, Thanks ! I subscribed and plan on buying band. Keep this good work. Your professional background shines in your video and your form is excellent. Keep the great work.
P.S. I completely understand and accept that any advise from you is not intended as medical advice or treatment plan and know you hold no liability whatsoever given you are not answering in a clinical/medical capacity, have not done an evaluation of me, nor taken a comprehensive clinical history or evaluation. I understand and accept it is only general education. Thanks in advance.
Thanks! I'm glad you have found some of my videos helpful, and thank you for subscribing. Pace is hard because it's very different for everyone. My best advice would be to listen to your body. If you are paying attention, it will let you know how hard you can push, and when you should slow down or back off. It sounds like you are doing all the right things!
I can’t tell if I have it and I think I’ve had it for months if so and because of covid 19 I don’t think I can get help for it. Edit: It has went away on its own finally
I recently found this video and it has helped so much. Don't just do it just once. Doc, thanks. Everyone who has this issue should use this video. One of the best videos I've found
omg i thought i had everything from fat pad impingement to a torn meniscus and it’s just patellar tendinitis. i had been following your pt video for PFPS first, which i’ll continue bc my hips are clearly weak lol, but then i did this patellar release thing tracking it around and it pretty much solved the pain completely. physical therapy for the win, thanks so much. we are lucky this is free content
Thank you for sharing your knowledge. I am a cyclist and no problems until I over did it, 4 months ago, on an elliptical machine. Pain in points below and up the patella. I cannot do strength like climbing a minor step cause pain shows. I started 2 weeks ago your routines and I immediate started to feel relief and gaining strength to lift my leg. I am back cycling but cannot do much push and pull on the pedal. I guess it will take time + times to get it heal. Thank you again, it is working
Thank you for the video , I’ve been suffering from knee pain for two weeks , it won’t get better .. now I realized with this video I have tight quadriceps muscles which hurt my thigh and my knee at the same time
Thank you so much! Because of your video I realized I had patellar tendinitis! I love running and I run a lot of miles but I’m cutting back the running and biking instead! Thanks for the tips!
Is it okay to experience a some pain during these exercises and stretches ? I have had the injury for 2 months and it is really stressing me out, i play a lot of sport and people are relying on me to be back and playing soon. How long do you think this takes to heal ?
@@EL-oe9dx not yet but the pain has eased a lot and since I started doing the exercises the pain is much smaller. I believe if I continue doing the exercises it'll be soon gone
I noticed my knee was swelling back in Nov. its gotten better b/c at first I couldn’t bend my knee at all. I have been working on it and using epson salt baths yet its not really improving much at this point. I will work on these exercises and see if it improves. Does feel a sense of relief a bit already!
Thanks for the video! I started running a few weeks ago after about a year of not much activity (using a gradual interval program). I used to bicycle commute and have never had knee pain like this. I got new shoes thinking old ones were causing the pain, but the pain hasn’t gone away, even after stretching, yoga, and glucosamine. I’m trying this, but touching my knee caps makes me gag- as does seeing you move yours, apparently 🙃 I’ll comment back soon if this helps.
Had knee surgery and been doing these stretches and exercises. Also been doing the same with your back video for the pass few days and feel a difference. Thank you!
Thank u for uploading videos about knee pains , i have knee pain for a year now, i hope all your videos doc Jo can heal me and help me ease the pain ☺️♥️
@@AskDoctorJo Doc Jo, when my knee hurts , i need to do a crack sound , like i stretched it a couple of times then after the crack sound..., then the pain goes away... why is it like that?
I'm not a bot I'm not a paid person,but guys you have no idea how much this exercises have helped me for my patella injury,I really appreciated it and I'll always be thankful to you
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Purchase a printable worksheet with the Patellar Tendonitis Exercises & Stretches in this video here: www.askdoctorjo.com/buy-patellar-tendonitis-worksheet
Purchase a stretching strap like the one I used in the video here: amzn.to/31p8KVe (affiliate link)
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
Thank you!!!!
This is a really nice video.
Doc please have something thats like a tennis elbow on the outer side of my left knee. Am worried its been over a month now
I can report that after watching this video and doing the exercises, I have experienced immediate relief for my knee. I have stretched and used a massage tool on trigger points which only achieved some relief. Not being able to do the bridge without knee pain, or walk upstairs without pain and been my problem for several months now. Simply sitting in a chair and alternate raising my knees has been a wonderful exercise for relief. I will now incorporate your exercises in my normal twice weekly gym routine. I am 77 years old and have this problem for nearly two years. Thank you so much.
You're welcome. I'm glad they helped.
Lynnea Kleinschmidt I’m fourteen and it’s hard to kneel or sit sometimes
I'm 25 and I feel this in my right knee only. I read the comments and thought everyone was exaggerating...
I did the excersises for about 2 minutes and when I stood up I had INSTANT relief. Going to take my time and do these stretches slowly, for longer, regularly. Thank you so much!
You're welcome!
same here
How’s your knee now?
@Salvi Villanueva I forgot I had even had a knee problem. It's been so long that I haven't had knee issues. Definitely follow along and have patients. I'm about 30lbs heavier now (due to lifting and bulking) and knee pain? Non-existent (hopefully it stays that way). After you heal this you won't take your knees for granted, I practice mobility and stretching regularly (2-3 times a week when I'm on the couch watching TV or inbetween in the kitchen cooking. Really easy to fit some moves in. I definitely recommend these excersises. I squat at the gym, way heavier than before (with good healthy form and shoes with a slightly elevated heel) and I honestly forget I had these issues with my knee the way they have not came back
@@marktheregulardude8651 how long it took to feel good and you train again? You did only this? No spanish squats or something?
I’ve had this for about 2 years and it affects every aspect of my athletic life. Thanks for the help.
You're welcome.
I’ve had this for over five years and it’s terrible
K K yeahhh but unfortunately for me and you maybe, we can’t just stop all physical activity to heal :(
AJ R I know right! Being active is my main way of coping with everything. If I can’t skate idk what I’m doing
Same bro
I’ve had bad tendinitis for years (and I’m only 22 LOL) hardly anything helps... but this made me feel like I’ve got someone else’s healthy knee! How!? Thank you so much for this relief 💙
You're welcome!
I have been suffering from this for 2 days straight and I literally felt some relief! I still have some minor discomfort but this really helped! Thank you so much!
You're welcome!
I did the knee cap movements and my knee pain is gone! Golfing Sunday!
How long did it take to get rid of it?
@@JjjjjjjQ13 immediately. However, I did schedule an appointment with my doctor and have a damaged meniscus. The exercises work as advertised but, get yourself checked out.
@@michaeldavis2226 So the pain went away fine? But you just have another injury? How many days you suppose you did it. I've been having problems with me tendinitis.
@@sebrestrepo1 just got my MRI results and I have a torn meniscus. The doctor actually gave me a cortisone shot to mask the pain. Downside is that I have to wait three months before anything can be done. Follow up appointment coming soon and will find out how it's going to be corrected. Cortisone got me feeling good and the exercises do a great job of removing the pain
@@michaeldavis2226 Dang hope you recover well. So the knee cap movement did good I suppose?
Thank you! You are amazing! You've helped me with so many issues and aches and pains! I just tried these knee exercises...so effective! Most of the pain is gone after just one round.
You're welcome!
Doc, you rock! I have been having that very issue with my right knee lately by the thanks to you, my search is over before it even really started.
Thanks! I hope it helps!
This has truly helped me, I just got diagnosed with jumpers knee about 6 months ago and after trying these I’ve experienced instant relief. Thank you so much!
You're welcome!
Gocrazyy 1254 does your jumpers knee go away, or how long does it take to heal?
from morocco i say thank you very much doctor , respect !
You're welcome, and thanks!
waa fin salam hh
Thanks, Dr Jo!!!
I’m always amazed at how well TH-cam works for medical diagnosis and treatment. I can find causes and descriptions on medical websites, but it’s people like you who really help us all.
Thanks again.
You're welcome!
Thanks Dr. Joe! Moved my knee cap while watching, that was really weird. I'll try these techniques and see how it goes!
You're welcome! It does feel weird :-) I hope it helps get you back on track with your trip!
I walked 18 miles as a range safety for soldiers shooting on a range back in May and have been constantly going. The military doesn't allow time to stop. I'm currently deployed and still going at it. I am eager to try these stretches out as right now I've got nothing but hate and discontent fueling me, and it doesn't work with knee injuries. Thank you for the instruction. Love the doggo. Dogs make everything better.
You're welcome, and thank you for your sacrifices. I come from a military family, and I know how hard it can be. The pups send slurpy kisses!! Good luck.
I love these videos! I have arthritis in my knee, ankles and wrists. I always have to remind myself I’m not like those instagram fitness girl.
LOL, thanks! :-)
the instagram fitness girls aren’t even like the instagram fitness girls lol they be filtering all day every day
Omg. I was surprised how quickly the soreness in my knees dissipated.
Usually it’s a struggle returning back to walking after my km runs, and I often fall asleep as soon as I get home. This was very effective and the results happened almost instaneously
If i stand on one leg and bend down where my issue is, pain starts on that tendon below the knee cap. Is that jumpers knee?
Just wanted to say thanks, particularly for the first couple mins of the video explaining how to self diagnose. I was unsure of whether I had pt, as I've had a lot of other distal knee problems, but by pulling the patella up via your instructions and digging in, it was clear that was the issue (ow). Trying to ascertain with a bent knee didn't reproduce the pain, as you mention in the video. Great stuff. Appreciated.
You’re welcome, and thanks.
Loved this so much. Thank you for breaking it down and giving different variations on teach of the exercises 🧡 Definitely going to continue with this.
Thanks, and you're welcome.
Oh my! These are great! I've struggled with pattelar tendonitis for more than a decade and had no idea streches and exercises would help. I'm glad I found this video!
I hope they help!
That's very unfortunate
Thank you so much, Doctor Jo! I've recently had this injury(?) from working out though I don't even know how I got it in the first place. I panicked so much that I thought I needed an orthopedic surgeon in the first place but it's really not. This video helped me.
You're welcome.
omg. this helped. 7 years of excruciating pain swelling knee stiffness and awful pain. After doing this...i felt amazing. Thank u
You're welcome.
Holy crap, I literally have no more knee pain after this thank you so much
You're welcome.
How long did it take to get rid of the pain and how many times a day did you stretch. Cheers.
My knees have been hurting the past couple of weeks after pushing myself too hard running, these stretches have helped so much. Thank you!
You're welcome!
Very helpful, it reduced my knees pain by 90%.
I had knee injury 1 month ago on my right side on right knee. Doctors said to me its ok, but still it isnt. When i jumping or running , it isnt confortable and when i walking or running, some little bone or idk what is this just moving on that right side. I will try these exercises again :)
Suffering with the pain in my knees so bad just done all these Exercises and feel relief already thank you so much 😭👏🏽
You're welcome.
I was in so much pain until I tried these exercises. I am so grateful to get some relief. Thank you!
You're welcome!
I cant thank you enough . I've had this pain for a month now and after just one day of your exercise routine I got immediate relief in the pain ❤️ thank you very much again .
You're welcome.
Bro do you had pain below the knee cap where a little bone bulges out?? I have pain there....
@@suhailjasrotia7480 that’s called osgood schlattis I think and I’m pretty sure it’s a growing knee pain . You dhoulf check with a physio but I’m pretty sure it’s very common so don’t worry
@@jjjj6sljl721 actually.... I am 23 years old ...and i don't do sports ,jumping etc... Actually i sat on my foots on a bad wider angle and it put pressure on those bony lumps maybe i get that pain from that ..i also do x ray.. everything is normal .. but the symptoms are of osgood schlatter..... But why it's coming at the age of 23...😭...on both knees .....how to reduce pain???
@@suhailjasrotia7480 Id recommend a physio or maybe you can try using a strap to reduce pain but I’m sorry but I don’t know much about it
THANK YOU SOOOOOO MUCH DOC, this video was very very useful and hopefully it rids me of the problem.
You're welcome!
How did it go? Did the treatment work?
Its 2:30 am can't sleep pain is excruciating. Thankyou for you excercises!! It helped the blood flowing! I have much less pajn and i can sleep again!!
You're welcome!
I had surgery on my foot last November. They did a lot, and I had to go 3 months non weight bearing. I was able to start putting pressure on my foot 1st week of February. I started PT, and I noticed a pain below my knee. I went to see a Dr, and he thinks I have patellar tendonitis from going non weight bearing for that long and getting back to moving around. I am going to try these exercises. I hope this helps out. I will ice my knee more. I feel the pain more when I am at PT doing PT from the surgery I got on my foot. My doctor said that the swelling in my foot and leg will take about 6 months for the swelling to subside somewhat.
About 5 minutes in, and honestly this video has already helped me more than paying $120 a week for a physical therapist lmao thank you!
You're welcome :-)
Must admit...best sequence of stretches I have ever tried! Been doing it for a couple of days now and my knee pain is very noticeably subsiding. Next test will be my forthcoming long run...whatch this space! Thank you Dr. Jo!
You're welcome!
THANK YOU SO MUCH for making this instructional video for something I Reallllllllllllly need😘
You're welcome! I hope it helps.
Instantly gained most of my mobility back.
I’ve dealt with osgood schlatter since jr high (No more pain at this point, just the giant bump at the base of my patellar tendon), but patellar tendonitis is new to me. I’ve only had it for a week and I’m used to dealing with occasional small injuries from BJJ, but even then it limited my range of motion and frustration was starting to build.
After one set of all the stretches and exchanges I’ve got most of my range of motion back, and the ends with little discomfort.
This is awesome.
Glad it helped.
Thanks. I’ve been hobbling around for two weeks. After watching and doing these exercises I have I stand pain relief. Thank you. ❤️
You're welcome.
Did it go away?
Thanks so much for these exercises! They really work!
You're welcome!
Thank you for the exercises! My question rather than exercise, during your recovering phase which exercises you shouldn't do, I'm subscribed now ;) great channel
You're welcome, and thanks! Usually pushing off type activities like jumping or quick bending of the knee (which might overstretch the tendon), should probably be avoided, but mainly just let pain be your guide. Some pain is fine, but not sharp or intense pain.
@@AskDoctorJo Thank you very much doctor, you're awesome, greetings from Venezuela
You're welcome, and thank you! Good luck!
So much thank you
I’m Zumba instructor. I have this problem 15 years. Have been many place but no one didn’t properly told me. What’s my problem. Now I know . Am i able to dance now ? Pain is 10 in 3
Excellent video, Dr. Jo! Thank you for helping us!
Thanks, and you're welcome!
I am so grateful for these exercises. They are my daily routine now, otherwise I am really hurting.
May I ask you some questions Dr Jo? I feel a little lost with what is going on with my knee and I don't get much of an answer from my Dr.
I fell 4 months ago real bad on my knees. As I was on my way to Germany I never went to a Dr as I thought I just bruised it badly. I let 3 1/2 month pass when I got an MRI done. It shows that I have a small fracture in my lateral meniscus and that I have a diffusely thickened patellar tendon pacticularly in the mid to proximal aspect with amorphous increased signal. This measures up to 1.4cm in thickness.
I am not an athlete at all. I wonder if this came because of the miniscus tear? I have the feeling the tear has been growing together in these 3 1/2 months and now there is just a little tear left. Did this stress my patellar tendon?
I am not sure what I need to do to heal this now. I am taking Curcumin w/ Bioperine and Ginger. Now I am getting another supplement with Glocusomine/MSM, Boswelia etc and I am getting a MSM cream. I am doing your excericises and Thank God they really make a difference. I am just concerned with the inflammation and the thickness of the tendon. Is there anything else you can recommend me? I will get some acupuncture too.
Sorry for all those questions. I would even set up an appointment with you if that is possible. I just need some help with this. Thank you so so much for your time and effort!!!
You're welcome. I'm glad the exercises are helping. Did you have any knee issues before the fall? Sometimes a meniscus can tear just over time with "wear and tear," but it's definitely possible all that happened with the fall. Usually when we fall on our knees, we hit the patella (kneecap). Since the patellar tendon is attached to the patella, if the patella was extremely moved with the fall, it most likely tore it then, and has been healing since. The thickness is usually just a sign of scarring or irritation. Are you able to go see a physical therapist in person?
Thank you dear Dr Jo for such a fast reply. I didn't really have any problems with my knees before, but I could feel sometimes that they are not so strong when getting up from kneeling. To see a physical therapist I will have to drive over 2 hours. I live very remote. I thought I just do your exercises. They really do help me. I was just concerned about the thickness of the tendon. I hope my supplements knock out the inflammation and it is just some scarring. Thank you so so much for being so helpful and also available for questions. I really appreciate it so much!!!
You're welcome! I definitely think if you feel like the video is helping, it will continue to feel better. Just stay consistent with it, and hopefully you will be completely recovered soon. Good luck!
You are amazing!
Expert of the human body.
Thanks!
Thanks, and you’re welcome.
Thank you 🙏🏽 so much 🤩
I had this injury for 1 year and since I started these exercises I’m seeing the difference Nd the pain is almost gone 🥰
I just have a question , how many times should I do that per a week?
You're welcome! These can be done every day.
Thank you 🙏🏽 ☺️
Thank you Jo, all of your videos have helped me with my knee pain, i was in pain for about 7 months i took meds, rested and nothing helped but as soon as i started doing the exercises and stretches that you suggest on your vids i been felling much better keep the good work!
You're welcome!
How long after getting tendonitis should one get back to normal workouts?
Please do let me know
Dr. Jo, thank you for all your videos. You have helped me so much with running injuries
You're welcome.
Omfg I needed this. I've been beating my knees to death with my precession massager. My calves and hamstrings are always sore and I have huge lumps around my knee caps. When I lay straight with my legs out the right always falls to the side. Thats the worse one as of now because it use to be the left one. Im only 34 and literally have to pull myself up the flight of stairs to my apt. Its so sad. Im moving in a month and im dreading taking boxes up and down. When I get out of bed I have to stand there and let my knees get adjusted. Then im walking like a newborn for the first min or 2. Lol. Also my hamstrings use to be so tight I couldn't even stretch my legs out because my leg was always pulling in. All of this from overuse and me amping up my workout to lose weight so wouldn't mess up my knees long term. Ow the irony. 🤦♀️🤦♀️ this happened last yr. And its gotten worse slowly. Its a horrible thing 😞 😪 😫 😔
Maam. I cant be more thankful, grateful to you 😭!. I was on weight loss mission but after losing 16kg(. 96-80)my knee pain in right aggravated and stairs, sitting to standing and lifting legs to extension while sitting. All became painful. I got mri and went to dr. They cudnt get the diagnosis right. Put me on medication and told to stop gym, treadmill. I again over next few months bounced to 95 kg. All hardwork down the drain due to knee. Even after second opinions from other drs. Didnt help or diagnose correctly. But finally i read online abt this issue and its pain and symptoms. Exactly matching mine. Following ur exercise routine has been a miracle help for pain 🙏. Thanks a lottt maam. I wish i cud pay u back in some form. Thanks a lot maam. I am 26 and hitting gym again now. With patellar support bands on knees and will do ur routine daily. Thanks
You're welcome. I'm glad they helped.
Thank you!! This video really helped me! Thanks so muuch!
Greetings from Italy!
You're welcome!
I wanna try if this exercise really helpful to you
Well I slipped down the stairs this morning in my slippers and hurt my left knee. Incredible pain from behind the knee. I’ve had arthroscopic knee surgery last year my right knee. So I’m am a little familiar with some of this. I did a round of your knee stretches and I’m feeling less tension from the back and can bend my knee a little more without the incredible pain. I feel somewhat pleased to know I learned some knowledge to ease the pain. You description of each stretch and strengthening exercise was very calming and it helped me not freak out to much. Thank you!!
These look so simple but only when you get down to do them you realise how hard they actually are. Its not even like ive objectively weak legs
HI Doctor Jo. This is Dr. Omar (Psychiatrist, Child Psychiatrist, Entering into Sports Psychiatry). I was diagnosed with Jumper’s knee at Penn Sports Medicine many years ago. Caused by squads as part of training regimen. Orthopedist at Penn Sports Medicine said I had done too much too soon. When I explain I had purposefully under-done it to prevent damage, orthopedist explained to me that my muscles are stronger than the average person and can do work my tendons cannot support due to my poor physical condition with sedentary lifestyle for years. He suggested I under-perform further below capacity to avoid injury. I followed recommendation and have not huts myself for years... until now. Started cycling to prevent stressing my knees. First did century to accommodate easy pace without getting hurt. Started new general cycling winter program intermediate level with 5-7 hours/week of training. Dramatic shock to system in first 2-4 weeks. Adjusted well and it became so easy. Purposefully underperformed to avoid injury. Increased FTP (Functional Thrshold Power) from 149 to 213 in about 6-8 weeks. Felt stronger and decided to aim for completing strengthening session off the bike. Thighs felt tight but not alarming. Dong steps felt and heard crushing noise on right knee lateral tendon. Felt same weakness and sensation experienced during first jumpers’ knee episode mentioned above. Nursing it, stretching, using roller to try and relax muscle and avoid it from pulling on knee/tendon. Found your video. Dong stretch of calf reflected mild tenderness to aforementioned lateral tendon on right knee. Felt you hit the right spot stretching muscles directly connected to lesion. I thought it was mostly quadriceps but shocked to feel so much greater impact from stretching gastrocnemius. Thanks! Any pointers? About pacing effort, strengthening any muscles? I look forward to strengthening glutei with your exercises. It was so exciting to hear you say weak glutei are a liability for jumper’s knee. Cyclist are famous for having weak glutei. That was a great pearl, Thanks ! I subscribed and plan on buying band. Keep this good work. Your professional background shines in your video and your form is excellent. Keep the great work.
P.S. I completely understand and accept that any advise from you is not intended as medical advice or treatment plan and know you hold no liability whatsoever given you are not answering in a clinical/medical capacity, have not done an evaluation of me, nor taken a comprehensive clinical history or evaluation. I understand and accept it is only general education. Thanks in advance.
Thanks! I'm glad you have found some of my videos helpful, and thank you for subscribing. Pace is hard because it's very different for everyone. My best advice would be to listen to your body. If you are paying attention, it will let you know how hard you can push, and when you should slow down or back off. It sounds like you are doing all the right things!
my knees won't do the first part
Thank you so much for sharing this video. It gave me much relief in my knee pain.
You're welcome.
Thank you so much you're amazing 😊
You’re welcome, and thanks!
Oh my god first two exercises gave me great relief . Thanks doc
You're welcome.
Mine is below that area. I keep on getting injured, and I almost just need to stop 😂
Dr Jo I love you ...I mean as my doctor...this is my third time I am relying on your videos and you never disappoint...YOU THE BEST
Glad my videos have helped 😎
@@AskDoctorJoThank ypu so much for your valuable content
Who else looks like they have two knees on their leg?
It’s the attachment points of the tibia and femur
To me it looks like I have 3
It’s called Osgood-Schlatter
Nah
@@crowbaseball2259 does these exercises get rid of osgood schlatter I have it
The little knee cap movements helped me so much! Thank you!!
You're welcome!
I can’t tell if I have it and I think I’ve had it for months if so and because of covid 19 I don’t think I can get help for it. Edit: It has went away on its own finally
Same 😭
yMhOW I don’t know if my leg is broken or what😭
@@tayahangysl7751 same I'm worried about it i play basketball
Hello Doctor Jo, thank you for the demonstration, I am wondering why exercise the gul med and max helps the knee pain??
I’ve been having knee tendonitis for 3 and a half years now and couldn’t find a cure 😔
Have you been to a physical therapist in person?
I recently found this video and it has helped so much. Don't just do it just once. Doc, thanks. Everyone who has this issue should use this video. One of the best videos I've found
You're welcome. Glad it helped.
dogs rule
:-)
omg i thought i had everything from fat pad impingement to a torn meniscus and it’s just patellar tendinitis. i had been following your pt video for PFPS first, which i’ll continue bc my hips are clearly weak lol, but then i did this patellar release thing tracking it around and it pretty much solved the pain completely. physical therapy for the win, thanks so much. we are lucky this is free content
You're welcome. Glad it helped.
Thanks Jo.. very helpful and clear,, you have a lovely warmth
You're welcome, and thanks!
Thank you for sharing your knowledge. I am a cyclist and no problems until I over did it, 4 months ago, on an elliptical machine. Pain in points below and up the patella. I cannot do strength like climbing a minor step cause pain shows. I started 2 weeks ago your routines and I immediate started to feel relief and gaining strength to lift my leg. I am back cycling but cannot do much push and pull on the pedal. I guess it will take time + times to get it heal. Thank you again, it is working
You're welcome.
Thank you for the video , I’ve been suffering from knee pain for two weeks , it won’t get better .. now I realized with this video I have tight quadriceps muscles which hurt my thigh and my knee at the same time
You're welcome.
Wow, Dr Jo! Great effort by you to reply to so many comments. I've never seen anything like it on TH-cam
Thanks :-)
Your exercises provided great relief.. thank you !!
You're welcome!
Thank you so much! Because of your video I realized I had patellar tendinitis! I love running and I run a lot of miles but I’m cutting back the running and biking instead! Thanks for the tips!
You're welcome!
I like your simplicity..No over acting..Just informative..Love from India
Thanks.
Is it okay to experience a some pain during these exercises and stretches ? I have had the injury for 2 months and it is really stressing me out, i play a lot of sport and people are relying on me to be back and playing soon. How long do you think this takes to heal ?
Wow. I already feel relief. Thanks for the slow and detailed video.
You're welcome.
thank you so much !! Im really struggling with patellar tendonitis and this exercise helped me a lot
You're welcome!
is it fully gone?
@@EL-oe9dx not yet but the pain has eased a lot and since I started doing the exercises the pain is much smaller. I believe if I continue doing the exercises it'll be soon gone
@@issamjana6587 9 months have passed, damn... does it hurt to sit down or stand up from a chair?
Omg thank you so much ❤️ god bless you ...I was suffering from the knee pain for almost a week...now this pain is gone😀🙌🙏🙏🙏
You're welcome!
I noticed my knee was swelling back in Nov. its gotten better b/c at first I couldn’t bend my knee at all. I have been working on it and using epson salt baths yet its not really improving much at this point. I will work on these exercises and see if it improves. Does feel a sense of relief a bit already!
Thank you very much, stretches made the difference with me
You're welcome.
THANKS DR VERY USE FULL INFORMATION 👍
You're welcome.
Thanks Dr Jo, this helped me allot
You're welcome.
Thanks for the video! I started running a few weeks ago after about a year of not much activity (using a gradual interval program). I used to bicycle commute and have never had knee pain like this. I got new shoes thinking old ones were causing the pain, but the pain hasn’t gone away, even after stretching, yoga, and glucosamine. I’m trying this, but touching my knee caps makes me gag- as does seeing you move yours, apparently 🙃 I’ll comment back soon if this helps.
You're welcome!
Thank you so much. This has helped a lot and the pain has definitely eased off.👍😊
You're welcome.
Thank you for sharing this video
You're welcome.
Thank you!! An incredibly helpful video AND a pdf? *cheers excitedly*
You're welcome, and thanks!
Hi jo I tried these whole
Watching I got immediate relief. That’s a ton. 🙏
You're welcome.
Thanks so much, this has really helped so far. Great video!
You're welcome, and thanks!
Had knee surgery and been doing these stretches and exercises. Also been doing the same with your back video for the pass few days and feel a difference. Thank you!
You're welcome!
Dr. Jo is the best. No doubt about it.
Thanks :-)
Thank u for uploading videos about knee pains , i have knee pain for a year now, i hope all your videos doc Jo can heal me and help me ease the pain ☺️♥️
You're welcome. I hope they help too.
@@AskDoctorJo Doc Jo, when my knee hurts , i need to do a crack sound , like i stretched it a couple of times then after the crack sound..., then the pain goes away... why is it like that?
The knee movement totally helped.
Hello Doc
Is this streches & excerices helpful for the patella fracture? please let me know
You are always a blessing thank you so much
Thanks, and you're welcome.
I am a Runner yesterday I have a pain in knee so now I am watching your videos it's completely worked thank you doctor ♥
You're welcome.
I'm not a bot I'm not a paid person,but guys you have no idea how much this exercises have helped me for my patella injury,I really appreciated it and I'll always be thankful to you
Glad it helped.
😎
Would you recommend these stretches and strengthening exercises for patellar tendonosis? I’ve been having knee pain in this same knee for years.
Thanks it really helped me.
You're welcome.
Thank you so very much!
You're welcome!
ughhh im so happy you have these the doctor told me t strengthen my quads but i also need stretches!!! thank youu
You're welcome.
You are a professional