No More Knee Pain! Fix Your Patellar Tendonitis NOW!
ฝัง
- เผยแพร่เมื่อ 9 มิ.ย. 2024
- Physical therapist shows you 10 of the best home stretches and exercises to eliminate patellar tendon knee pain. Patellar tendonitis treatment at home to help you feel better fast! Complete progression of massage, stretching, and strengthening exercises demonstrated.
JARED’S STRETCH OUT STRAP: urlgeni.us/amzn/stretchoutstrap
JARED’S MASSAGE LOTION:urlgeni.us/amzn/cocoabutter
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OTHER HELPFUL KNEE PAIN VIDEOS:
⭐️ **UPDATED!! FIX YOUR PATELLAR TENDONITIS: • How To Fix Patellar Te...
✅ EXERCISES FOR PAIN UNDER YOUR KNEECAP: • STOP Pain Under Knee C...
✅ KNEE PAIN RELIEF EXERCISES - NO SQUATS OR LUNGES: • Knee Pain Relief Exerc...
✅ BEST STRETCHES FOR KNEE PAIN: • Best Stretches For Kne...
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What Is Patellar Tendonitis?
Your quadriceps (or “quads”) are actually a group of four powerful muscles that extend, or straighten out, your knee. These muscles originate up near your hip, come down your thigh, and cross your knee through the patella (or kneecap). The connective tissue between the bottom of your kneecap and the top of your shin bone it’s called the “patellar tendon“.
This is a common area for pain and inflammation to develop. This condition is known as patellar tendonitis.
Why Do You Get Patellar Tendonitis?
The three most common causes of patellar tendonitis are overuse, muscle weakness, and faulty joint biomechanics.
OVERUSE: patellar tendonitis is often referred to as “jumpers knee“. It is common in populations where jumping and high-intensity performance are required (basketball, volleyball, track and field, etc.).
MUSCLE WEAKNESS: oftentimes weakness in the quadriceps and hip extensors (glutes) are major contributing factors to the development of patellar tendonitis. Failure of these muscles to adequately handle loads and resistances places more stress on the tendon.
JOINT BIOMECHANICS: performing running, jumping, and resistance-training activities with inadequate strength often leads to higher loads being placed on tendons surrounding joints. These faulty joint mechanics can lead to increased stress in the tendon and eventual breakdown.
WHAT ARE THE BEST EXERCISES FOR PATELLAR TENDONITIS?
Luckily, patellar tendonitis is a very manageable condition with the right modalities, stretches, and exercises. In the video above you’ll learn 10 great tips and exercises that will help to eliminate your patellar tendon pain.
Each of the modalities and exercises mentioned in the video can be found on the list below. Please see timestamps for each specific exercise mentioned in the video.
0:00 The Best Exercises For Patellar Tendonitis
0:40 What is Patellar Tendon Pain?
1:24 Ice
1:43 Cross Friction Massage
2:52 Patellar Mobilizations/Stretches
3:51 Prone Quad Stretch
4:56 Standing Quad Stretch
6:10 Quad Set/Straight Leg Raise
7:05 Glute Bridge
7:58 Wall Sits
9:15 Box Squats
10:34 Reverse Lunges
Performing these exercises regularly can significantly reduce patellar tendonitis knee pain. They have worked for my physical therapy patients for years and I hope you find similar pain relief!
Of course, if you did find this video useful I would appreciate if you smashed that “thumbs up“ button above to “LIKE“ it, leave me a COMMENT telling me about your experience, and be sure to SUBSCRIBE to my channel so you never miss a new video when I put one out.
![How to Fix Knee Pain [Is It Patellar Tendonitis?]](http://i.ytimg.com/vi/w5fXd5FCS_0/mqdefault.jpg)
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](/img/n.gif)
All-new UPDATED version of this video now available! Check it out right here: th-cam.com/video/-dJIxiZcy_8/w-d-xo.html Also - update on my wife - she was pain-free within about 2 weeks of doing these exercises consistently. Hope you feel the same way and get the same relief! 🙏🏼
I need to do this as my knees is paining love your channel sooooooooo much love your exercises soooooooo much Thanks Ramya
Thank you so much, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!
I have knee pain on the top of the patella when I do lunges oppose to the bottom, what mobilisation messages or help of this?
@@terrydarby4122 i have pain at the top outside corner of my patella also
Hi I was doing knee straightening exercises for three months but your massage and knee mobilisation techniques made the difference in one day .. thanks a lot from bottom of my heart
It’s so depressing because I want to continue to run and do squats like before. This pain is so depressing
I am sorry you are experiencing pain, Mr V! I hope these exercises provide quick relief for you!
Me too, at school I see all my friends playing football and I was like "I wish I had good knees" while I sat down :/. Just know that you're not alone bruh
Same here is depressing and frustrating 😭
I have chondromalacia in my left knee. I was told that I actually had no sporting future but I used a patellar strap and did a tonne of strengthening exercise for my knee and tendon and I was able to play in the division 1 college soccer league. I wore a patellar strap for 2 years until I didn't have to anymore. I feel some slight pain in the same knee now and again. So I'm gonna try these exercises
Same bro. Such an annoying injury
0:40 What is Patellar Pain?
1:16 How to treat it
1:25 Ice
1:45 Massage
2:52 Stretch
3:52 Quad Stretch
5:02 Standing Quad Stretch
6:10 Straight Leg Raise
7:05 Glute Bridges
7:57 Wall sit
9:15 Box Squat
10:35 Reverse Lunges
Great video, many thanks
Thanks for helping others out!
thanks to you too, kim
Awsome sir
@@toneandtighten can I still barbell squat with lower weight until I heal? I don't feel the pain during the workout
@@akl3056 if painless just go my friend!
I'm really impressed by this demonstration. Not only does he provide a tons of exercises for eliminating patellar tendon knee pain, we do not even need any extra tools for doing at home. Wonderful
I’m here LIVE with you this morning for one hour after this video launches! Tell me your thoughts in a comment below and let me know how I can help you! 🙌🏼
Thank you for these videos, I'm sure they're a great help to many. Just wondering if you have a video on wrist pain or strengthening the wrists.
Can I ask you plz need your help
Can I chat or talk to you
Regarding knee injury n knee pain
not many videos out there with 0 BS and just value! Loved your video, cheers mate! especially the massage for patella, I’m going to practice this often now.
I appreciate that so much! I hope this helps!
I found this video because of that exact reason.
Everyone is doing tiktok crap before getting to the point.
I just watched it now, did what the video said, and I already felt the difference! Thank you!
This came right on time for me! These are all things I use to intuitively do and it's been kinda annoying trying to learn to "trust the muscle" again but this was such a helpful guide for me!
Oh I'm so glad you watched it! I hope this guidance can help you to resolve your issues and feel better soon. Thanks so much for watching and commenting!
Thank you for a great demonstration. Will be trying all of them.
I cannot thank you enough, been troubled with patellar tendonitis for 2 years. In the mean time barely squated at all, leading to 800lbs dead with around 500 squat and of course countless pain and handicap to everyday life . Even at only deadlifting I relies on ESWT to maintain training volume. Ever since I tried your drills I finally felt like a normal person and being able to squat once again. Huge thanks and I wish you all the best here oversea.(sorry of my poor English)
Wonderful to hear! I am so glad you are feeling better and thanks for sharing.
In how many days you got better bro?
His recovery is not going to make yours go any faster. Go to a doctor
You’re videos are so informative and spot on, you’ve helped me fix a few problems and I’m very grateful I found your TH-cam channel! Keep doing what you’re doing cause you’re great at it.
Thank you so much, D Kizzle! I appreciate your kind comment and am glad you are finding my content helpful.
Many Thanks, Doc!
Thank you for making this video! Would you recommend to do this exercise if there's a "non-traumatic rupture of patellar tendon" in the knee w/ acute pain? I definitely don't want to do something that might make it worse.
So happy your wife has no pain. I’ve been doing your “5 exercises for knee pain” for about a week, and the difference is AMAZING! I do experience a little discomfort, but it’s so much more tolerable than before. I’m planning to do that video every day! Thanks. I also find your other exercise posts very useful. Thank you so much!! 👍🏼👍🏼👍🏼
You are so welcome, Christine! I am glad your knee is feeling better!
I got a left knees tendonitis doing this routine omg 😲
@@skullknight4134 are you better now?
@@justlucy7288 No but I'm still trying to rehab it with a different program let's see :/
I've been doing similar exercises for the past year following several years of on/off knee pain due to tight quads, and it really does work.
I always get two types of therapy with you....one is for my actual pain, the other at how pleasant it is to watch you and your wife work together!!
That is so kind! Thank you so much!
I've had this injury and this has to be the best video online for treatment, step by step. Thank you sir!!
Thank you so much, Benny! I am glad you found this helpful!
You guys are really great and are a great couple. You really have inspirered me with all of your great amazing videos of exercises. Thanks a lot for this video too and for the advice, information and tips. 😊😊👍👍👍👍
Our pleasure! You are welcome and thank you for such kind words!
Great video - thank you guys for sharing these amazing knee-exercises!
You are very welcome!
Ever excellent excercise
EXCELLENT: I hurt my knees while doing a ballet move and by doing a few of your exercises I have already reduced the pain considerably. I should be ok within 2 days. Thank you so much for your valuable explanations and to the point exercises. I have been following you for some time and I have included many of your invaluable moves in my workouts. What I like above all is how you explain the various problems and propose different levels of difficulty for doing the exercises. So nice and interesting to have some choices. Thank you again and thanks to your wife for showing us the exercises with a smile!
You are very welcome! I hope you find these exercises helpful!
Awesome video. I may have patellar tendonitis, so this is right up my alley. I hadn’t been jogging for 10-15 years, and started out strong doing 5k, and went up to 8.5k in a matter of weeks. As I’m 56 years old, I guess my knees didn’t handle that very well, and my patellar is now quite tender. I’ve had this tenderness for about 2 months now, so this video will probably help me out a lot. Thank you (and your wife) for putting it out there. ATB from Norway 🇳🇴
You are welcome! I hope this helps!
Hey man, saw your post and was wondering if you have any updates as to how you're feeling now. Hopefully you're able to do that 5k easily now
@@mrfukamachi1275 Yes, now I’m much better. I’ve started jogging again, and do 6.4 kilometers usually twice a week. But I have to be careful and listen to my body, as to not overdo it. Exercising now as I’m getting older, is trickier than when I was young. Now I’m much more prone to injury if I don’t listen carefully to the signs my body is giving me. I used to be able to do whatever. Can’t do that anymore. However, I do indoor climbing, a bit of lifting weights, jogging, and hiking/climbing in the mountains. I guess I can’t complain. ATB 🇳🇴
Exactly what I needed - thanks Doc...and Camille. 👍🏼
Our pleasure!
Good information. Thanks for taking the time to make this video
My pleasure!
Omg. Love the video. Was very helpful. You and your wife make a great video team. Keep them coming guys. God 🙏 you both and family. And may your family stay safe. Again GREAT video YESSSS. Wow.
Oh you're so kind, Linda! This comment makes my day! Thank you for your kind words and support. I hope the techniques in this video help you to feel better. God bless you and yours as well!
Jared, thank you for the video. It fixed my knee pain that was going on for months immediately after the first try of these exercises.
Great to hear!
Good work Jared. Highly informative and very well delivered. Practical advice for 'real people' - well done.
Much appreciated, David K! I am glad you found this video helpful!
Thank you so much I love this video. Also thank you Camille.
You're very welcome, Toni Portenier! I hope they help you! Thanks for commenting.
Great video, thank you so much Jared! I did the stretch and cross friction excersises right after the workout which gave me the inflammation, the day after my patella feels already way better. Question, can you do this excersise drill every day or is it better to do these 2-3 times a week? (possibly with the stretch and cross friction on a daily basis)
Thank you so much for showing how the cross- friction massage works! 10 minutes later and the pain is gone, fantastic!
Wonderful news! You are so welcome!
This was great ! Thanks for the tips and exercises 👍🏽
You bet!
Thks dok very good job 👍 God bless you 🙏💞
Thanks so much , I still can't believe 9 simple exercises help me so much, I totally recommend
You are very welcome, Mario! I am so glad this was helpful.
Got lucky when I found this video!! I have consistently had problems with my left knee while doing squats. Planning on starting with the ice and stretches and then progressing to muscle strengthening. Will let you know how it goes!! Thank you!!!
I hope these help you out!
Great video! Thanks for sharing!
Hope it helps you, Heather! Thanks for commenting!
Thank you!
Excellent video! Great explanation of the sources of the pain and really clear instructions for the exercises. Thank you!
You're very welcome, zen cowboy! I am glad it was helpful and thanks for sharing!
Thank you so much for this video, my knee feels so much better after just one day. The perpendicular massage alleviates my pain within minutes, it's amazing! Because of coronavirus, I cannot visit my wonderful physical therapist at the moment. This video is a life saver
You're so welcome! I am glad these exercises have helped you so quickly! Thanks for sharing!
Best video about the topic. Super helpful!
Glad it was helpful and thanks for the compliment!
You two were just fantastic, Amazing and A very very Helpful Video indeed....God bless.
Thanks so much! I am glad you found this helpful!
This is perfect timing! Tuesday at work a coworker asked me what he could do about knee pain. I have Wednesdays off so today I will send him to your video. Thank you for sharing and stay safe! (For the members of the Comment Section Killers, yes, I told him he should see a doctor or call a nurse help line in case there was something serious!)
Oh I'm so glad I can help, Dwayne! I appreciate you sharing this with him and hope it helps him to find some relief. Thanks so much for your support!
As a regular cyclist I have suffered tendinitis in my knees a few times over the years and have relied on ice and the simpler stretches. Your additional techniques will be really helpful I’m sure. In fact the last couple of days I have had a sore knee, no idea what brought it on, so I’ll have a chance to test them out immediately. Many thanks.
You are so welcome!
How ya doin now? :o
Thank you. Very detailed and clearly explained.
Thanks so much! I hope this video helps you out!
Thank you very much! Great tips, good variety!
You are very welcome and thank you for leaving a comment!
I got my injury slipping and sliding down a rough and rocky NH mountain trail in a summer downpour 2 years ago. I got my patellar strap yesterday. I’m following the instructions in this video today, starting with the ice. Thanks for the wealth of definitive and detailed information!
Sorry to hear that! I hope the tips in this video help!
Wow, the tendon massage alone got me out pain instantly. You are what I needed man. Thanks soooo much...!!!
I love to hear that, Jorge! You are welcome and thanks for commenting!
Yeah, the tendon massage worked great! Thabk you!
How are you doing now
@@rayox1012 very good indeed. Thanks for asking.
Man how good was that cross grain massage my God!
Thanks so much
These stretches really helped!! Thank u so much!
Great news! You are welcome!
This worked. Took about 3 weeks but I'm pain free. Cross friction massage + icing+stretching. Thank you!
Glad it helped!
How did you injury it
@@jordanology_7266I injured mine playing volleyball, most likely from improper jumping or diving techniques combined with not stretching beforehand.
This is pure magic! Thank you for sharing your knowledge-exercises really helped, my pain was gone in 2 days 👍🏻
You're so welcome! I am glad you found this video helpful!
Thank you so much for sharing this video. It gave me much relief in my knee pain.
You are welcome! I am so glad you found these exercises effective.
Good exercises for knee pain. You did great job explaining and demonstrating.
Thanks so much!
Almost immediate relief. Great video and thank you.
Wonderful news! You are very welcome and thanks for commenting!
I play soccer and I’m 10, my physio gives me really hard exercises and Stretches, if I don’t settle down in 10 days I’m undergoing surgery I’ve also been resting for 3 months now, your exercises immediately helped.
I am glad these exercises helped you so quickly and thanks for commenting.
This was great! Thank you so much I will do these!
You are welcome! I hope you find them helpful!
This is super helpful and just what I needed - thanks!
You are welcome! I am so glad you found it helpful!
Thank you and your wife for making this. I am living with knee pain and I have been following your excercises for 1 week now and I can already feel the difference. I am thinking of including running on treadmill into my routine or just high paced walk. Please what do you recommend?
PS: i have some arthritis in my joints.
You are welcome! I am glad you are finding them helpful. If you don't experience pain during those exercises, they should be fine to do.
This really did help. Thank you so much!
Great news, Hydro! So glad it helped and thanks for sharing!
By far the most informative and helpful video I’ve found. 🤝
I appreciate that!
Thanks bro. You’re doing a great service.
I appreciate that!
I've had incredible bad knees for last a week after running too far to quick in wrong shoes 😬 couldn't walk for a whole day and nothing has made it better, I did this this morning and I have much better range of motion and I'm not limping as much! Will definitely be continuing this!
Wonderful news, Dixielott! I am glad this video has helped!
Smar here. I got this pain after i completed 100m in 14.24 seconds (best of all time for me) and twisted my both legs. I hope it gets well soon.
I've got a peroneal tendonitis for almost two years, it's limiting my life, I can only walk with pain :( could you make a video to treat peroneal tendonitis? Thank you!
Thank you! You helped me a lot! Blessings to you and your wife!
Great to hear, Amy Lee! You are welcome and thanks for commenting!
Thankyou so very much for this brilliant tutorial. I am currently doing it and find it helps my knee a lot🤸♀️
You're so welcome! I am so glad you are finding it helpful!
How mine started: I was walking around in the the water and nailed my left knee on a rock. Huge bruise been having problems with my left knee. So glad I found this video time to do the right stretches.
Oh man, that sounds painful! I hope these help!
You are SO spot on! Im a runner and normally don't have any knee issues. But after doing lunges with weights I contracted patellar tendonitis I believe. Resting for second week now and found your exercises. The cross friction massage is just amazing! Although a bit painful at first (then we know it hits home!), the pain relief after is just super. Feel blood flowing into my tendon again. Will do the strengthening exercises as well, hoping to be back out on the roads soon. Thanks!
You are welcome, Hans! I am so glad you found this helpful and thank you for sharing!
Hey! How did your recovery go? Hope all good now! I also got this issue during my marathon training :( and im in my second week as well. Just going to try these now!
@@ambreenh1210 How is your patellar tendinopathy pain? I also got mine during marathon training.
@@Vaikeasti any updates?
@@markusrowan7519 pain started in March 2022 and now 10 months later I am starting to jog very slowly with the supervision of a physiotherapist. I’ve getting shockwave therapy as well, got a new and very expensive insole… Things look better, I have less pain, but I am noy there yet. Even weather changes causes pain and sensability in the tendons. There is still hope for recovery! But, no more marathon for me, at least not in 2023. Thanks for asking!
How about you?
Greatly appreciate your time / work
Thank you so much! I appreciate your support!
Excellent presentation, thank you sir.
You are very welcome, Colin! I am glad you found it helpful!
Thank you very much for doing this video. Would these exercises help remove the crunchy sound when you bend the knee? What causes the sound? Thanks
My knee always gives out after doing lunges, forward or reverse.... funnily it’s reverse more often than not.... I thought I was doing it wrong and I still might be but the whole explanation on how quads, hips share the responsibility of ensuring knee health is an eye opener! Thank you
You are welcome! I hope this video helps you out and thanks for commenting!
Thank you
easy and clear instructions and visuals excellent.
Thank you!
Would you recommend a knee brace for someone with this type of pain?
Try K tape. You can easily buy at walgreens. Helps support knee and increase blood flow. There are youtube videos on how to apply tape.
I've had flat feet for so long and I'm just now getting knee pain
Thanks for the info and suggestions the pain is still there but it's a bit better now
You are welcome! I hope these exercises help you and thanks for commenting!
I have flat feet too maybe that’s why I have knee pain? I never ran of played basketball like me se say
Thanks!
This video is amazing. So clear and Soo informative! Best of all the best stuff, seeing how loving you guys are it's really nice! I'm gonna try these
Thank you so much, SuSee! I appreciate your comment and I hope these help.
The quad stretch in the prone position can be quite painful as lying in the prone position can aggravate the pain ( the patella is pushed back into the bone/joint- does to me for sure).
You’re right. Even sleeping on my stomach aggravated my knee pain in the morning. This one exercise didn’t make the cut for my pain :(
Thank you so much my knee was hurting until I finally searched why does my knee hurt and how to heal it thank you so much I’m feeling better every day
You are welcome! I am glad they helped and thanks for commenting!
Very much thanks for your instructions
You are very welcome! I hope you find these exercises helpful!
I feel clicking on my knee even when it when I'm walking. Not sure if this is what I should do or maybe I should be doing some other exercises. Every time my knee bends even if it's slightly I feel the clicking. I'm not sure if my knock knees have anything to do with it but I would love some assistance. Great video by the way
The same thing here 😥
The reason could be overweight and tight muscles around the knee which can cause rubbing of knee cap on thigh bones.
Solution is foam rolling the muscles and strengthening.
I will be posting a video on foam rolling. Already posted video on strengthening
Hi Dr. Fantastic video! (much better than my other PT explained). So I've been struggling with this issue on & off for ~1yr now and mostly had it under control until recently when I changed up some exercises (and intensity) on weight training days. Questions: how many times per week do you recommend these be done? And can I continue to program a "leg day" each week in addition? My leg day consists of Romanian Deadlifts, Bulgarian Split Squats (which is "new" and what I think caused the issue), Hip Thrusts, and Leg Extensions. I also walk for 30min 3 x week as low-intensity cardio, so just wondering if I should continue to do that or back off all ancillary leg work for now? Thanks in advance!
Can you squat now like before? Or the pain sometimes come back?
Bulgarian split squats always inflame my patellar tendon. I do the same movements you do except I start with heavy back squats. I hope this video helps you! The cross friction massage was an immediate relief!
Great video! Thank you for explaining it to us!
My pleasure!
Hi thx for the video it’s very good information for knee
I actually when I doo squats or lounges it makes some sounds like tiks and then it hurts so much these days bcz of walking what do u suggest?
It's important to do foam rolling for your muscles around the knee and also do eccentric knee strengthening exercises.
I got no pain but very loud crunchy right knee when I squat. Is there any name for this issue?
@@itsshriram1967 Not even close to right ..
Very informative. Thank you for sharing this as I am having problem with my left knee.
You're so welcome! I hope these exercises are helpful for you.
Well explained ...great video..very helpful.
Can you suggest some exercises for post operative total knee replacement condition
Can you do wall sits and squats with a torn meniscus? The patella tendinitis pain occurs when I walk
Yes
Hey Doc! I have the same symptoms. I believe they developed from rapidly progressing in squat weight. I used to be a PT tech and found this video to be very informative. I’ll give this routine a try and give you an update on my knee pain in a month.
UPDATE - it worked. I found the wall sits especially useful in revealing the weaknesses in my legs.
@@DavidGonzalez-sr6ilbro listen
@@DavidGonzalez-sr6ilI am 17 I am having knee pain from last 2 weeks don't know why I think it was because of my bad hip strength and my physical activity was too less I started walking 10k steps and doing this will it cure my pain
You are such a good teacher.
Thank you so much, Catherine! I appreciate your support!
Excellent video! Recently increased my running distance too quickly which resulted in dull, burning pain on top of and inner side of the knee cap. Is this location typical for runners knee? The area is slightly painful to touch. Took a week off running (pain subsided) but pain returned when I ran again (10k) on a treadmill.
Have the exact same issue! Are you still experiencing that pain?
I can do the exercises with no pain but when I relax after the set it throbs! Is this a worry? I’ve got a big fight next week and am desperately trying to recover my knee!
Ice your knee for 5-7 minutes every 3 hours and start doing foam rolling and eccentric knee strengthening
Thank you! I have tried all sorts of other Physio instructions. I have been injured about 2 months and this finally has the balance and progression I need.
You're so welcome, Jennifer! I hope that you get some pain relief from these exercises and that they help you get back to where you want to be. Good luck and thanks so much for commenting!
How can i reduce the cracking sound in my knees
Awesome video!! Thank you!!!!😎😁😎
Glad you liked it!
I have inner thigh pain, start from groin and now my inner knee feel the pain too. I don’t know the proper of that.
God hope this one can help me from the struggle.
I hope it helps you too, Allen philly! Good luck!
best video on the topic on the internet, thank you for your quality offering!
Wow, thank you!
Ok. Helpful exercises. Thank you.
You are welcome! I am glad you found these helpful and thanks for commenting!
The things i go through for basketball
I'm in a lot of pain in my left knee, what can I do to stop the pain
Same man. It hurts when I run or stand up or just when I bent the knee