Patellar Tendinopathy Exercises (Early Stage)
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- เผยแพร่เมื่อ 28 ส.ค. 2024
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Here are several isometric exercises you can use in the early stage of patellar tendinopathy rehab.
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
I found the solution! Try toe raises, bringing your toes to your shin bang out 100 reps a day 2-3 days your knee is brand new. Had it for 6 years and it’s not even swolllen anymore
it's called tibialus raises. it's not the solution but it's part of it.
Thank you. I needed this. Mine is when I get low on my squat. Everything is fine, aside from how weak my front knee is. I must have damaged it because seems like it started hurting a couple months ago, been taking it easy and squatting lightly 1nce a week. Hope these help.
do you have any updates? how are you doing now?
Good
keep up the good work, thank you
isometric quads is the key especially half squat leg extensions with resistance ....good one
Great stuff!! I didn't even think of using a step up as an isometric, gonna be my go to from now on 😄
Could you do a video over quad tendinitis?
Do the same exercises
Thank you
Hey, one day decided to do 7/10 effort s-l leg extension holds 3x30s, before that day, there were no swelling, nothing. After doing them + 2x60s iso split squats in the evening I felt a huge stiffness in my knee and the next morning my knee turned into a balloon - full of fluid and all swolen.
too much stress. you need to lower the volume and load
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My knee feels really weird when I do leg extensions near the patellar it feels kind of empty. I’m recovering from a stress fracture so haven’t started plyometrics yet but I am walking around 9k steps per day.
After going to the gym yesterday and doing leg extensions my leg now feels weird when I’m walking. There’s no pain yet it just feels odd. Could this be patellar tendinitis the odd feeling is inside the patellar tendon?
Thank You...I am a runner and now have runner's knee in left knee due to inward pronation. I will try these exercises. DO you have ankle strengthening exercises that I can try?
What does the stage after this look like?
Thanks for your notification dear
I’ve just been diagnosed with this after having it confirmed with MRI. I’ve been doing physio for months with no improvement. Weirdly it feels like the top of my shin bone is the problem. I can’t do a single leg squat still. 😢
Will have squat works?
How often? Everyday?
2-3x a week with no pain at bodyweight, then you can do everyday if no pain. if you're adding weight go back to 2-3x a week while you regain strength and progressively overload
And all of these at a time?
My legs are pretty strong so my effort level is not that high, but the pain is there while doing wall sits or step downs. Should we prioritize on having no pain? Not clear whether pain during drills will make it worse.
I always preffered to have NO pain at all when rehabbing my patellar tendinopathy. This way you can get measurable process and also much less risk of making it worse. Hope this helps
Is this safe to do if I still have some pain in my knee? I can walk but still not long distances. Idk if it’s the right time to start doing some exercises.
Your good! Just regress the motion so there’s no pain in the knee
Why multiple times a day?
I have the last stage, have been in pain for 2 years and since half a year the pain is unbearable, can't work and walking hurts. had physiotherapy and injections but nothing helps I will hear next week what they are going to do but think an operation
update?
@@danielsotolongo2574 I had a degenerative medial meniscus tear. I had surgery in October 2023 to remove a piece. Unfortunately there is another tear and damage and the orthopedist does not want to operate because he thinks my complaints will get even worse. I am already in a lot of pain and lie awake a lot, so I have requested a second opinion.
All of these exercises hurt. I have suffered from tendinopathy for 5 years and lost my mental health in the process.
what are you going to do
Surgery?
I have patellar tendinopathy since 6 months, which was also confirmed by an MRI. Unfortunately, isometric exercises cause excruciating pain for me the next day. I feel like it's just getting worse. I haven't been able to observe any short-term pain relief. Has anyone else had this experience?
Currently experiencing the same, going on 3 months now
Damn has anything else helped it since then? I’m debating whether to start these everyday or not I’m still in the hard to walk stages
@@fisher4022first get some rest but try to still be active. in the end motion is lotion. then slowly try to incorporate those exercises maybe first at only 20 seconds each and increase only if next day pain is less than 3/10
I still got it. Did not help for me.
@@Ffm386er damn sorry to hear that, I will say mine has got alot better over the past month and ive started doing partial depth squats with a hand around my hips. And so far going great with almot pain free workouts, any squat or excersise ive tried before that always hurt and made it worse. Idk if it works like that for everyone but might be worth a shot.
Bro your calfs are humongous
How do you 7/10 effort these reps 😂 when it requires 10/10 effort to even do it properly
Mine is stage 3, I can't even climb steps! 😭
Does everyone need to start at 3-5 sets anx 45 sec or its just a number to gradully build up to? Cuz i feel my tolrance is much less than this at the stage i am,
Yeah I started off at 20-30 seconds max
@@fisher4022 yeah what