I have pain in that area but it's from the back, and whenever I do hamstring curls is when I feel pain. It seems like I hurt it squatting, but squatting does not cause pain. Do you know what that could be?
@E3 Rehab I found this video incredibly useful - and I mean incredibly useful, there are so few videos like this which break down exercises into stages, thoroughly addressing pain guidelines, and the usual rep set tempo info. Following this video, I now think my issue could be patellar maltracking. Do you have any videos on patellar maltracking disorder/could you cover this issue in a new one?
Just a few helpful tip reminders for anyone with this problem, never to go bowling cause it places all the force on the knee’s tendon when you stop cause after I did it brought my knee tendinitis right back severely and has taken close to a year to get about back to normal but I was also about 20 pound more than what I used to weigh and I know from the past that once you drop your extra weight then the knee tendinitis should begin to go away much more effectively. Also this loading that you speak of is spot on cause how this seemed to be brought about was doing sprinting intervals which must place a lot of load as you describe. Last but not least if your doing exercises for this problem first go to the the leg extension machine and do lighter weight starting with very light then getting a bit heavier. Why you want to use this exercise is to very effectively warm up the tendon area by saturating it with blood but still focusing on flexing the thigh muscles and not so much the knee and one warning some leg extension exercises put more strain and too much strain on the knees so try to pay close attention to this if that be the case, if so then I would simply do seated leg extensions with no weights at all. One week I went straight to the leg press machine and tried warming up there and my pain through the entire workout was almost unbearable at about 7/10 but the very next week I tried warming up with the leg extension because what I heard a pro bodybuilder say due to the importance of warming up the knee area and I was completely blow away to discover that my pain in my knee went down to practically 1/10 and I was even able to do heavy sets on the leg press but not recommended. I really didn’t begin to do better until I really focused on resting that knee all the time especially when I was setting to keep it in a relaxed position cause if you didn’t believe me your knee will let you know.
When I told my doctor I thought I might need to see a physical therapist, his reply was “Do you use TikTok?” The answer is no, but we decided TH-cam was as good
Right!? My doctor said I can't do this on my own untill I go to in house therapy for a while. I could do this shit for free on my own. I'll get some TENS unit sessions or something if I go and do this stuff at home
I suffered severely with this BOOM BUST cycle. It led to me completely withdrawing from sport and training and led me down a road of drink and drugs and severe depression. This happened over a three year period coinciding with the death of my mother. After giving up alcohol ten months ago I'm finally back doing exercises to help increase my load tolerance. My goal is to jog one day again. Thank you for this incredibly insightful video. It gives me hope. Most people don't understand the mental torment an injury can have on you.
Keep going. Keep watching this video, it's easy to forget how long this rehap stuff takes. This is a really helpful video so keep coming back to it when you feel like it's not working, because I've found as a sufferer of this issue that it takes time and patience. Sorry about your loss. I lost my dad too, and I don't think grief helps with healthing, so take care of yourself. Do relaxation exercises, it will actually help the healing process too.
Tell me about it I’ve never been so depressed about being limited with my max athletic ability. Things I used to do seem so out of reach since I’ve had this knee pain
I’ve been dealing with this type of pain for about 3-4 weeks now. Ignoring it till it started getting worse. I finally started researching and this video is by far the best I’ve seen. I’ve been doing everything you explain to the best of my ability and two weeks in my knee pain has improved drastically. For anyone who is having doubts give it a chance, you won’t regret it. Thank you so much!!
Did your knee make clicking or popping sounds while going through movements on exercises? Mine is doing that right where the pain is. It's been around 3 months now since I've had this injury but the past couple weeks I've started trying out light weight exercises on it. I've found that the pain slowly goes away after doing a quick warmup then I up the weight slightly and I can tolerate it better. But its still a light weight.
@@CaneFan423 Nah man, my knee never clicked at any point. I play a lot of basketball but never injured my knee in any way. One day I just woke up and started having pain. The pain hasn’t completely gone away but it’s definitely max at worst #2 level pain from 1-10, 10 being max pain. It’s definitely helped because it used to hurt quite a bit. There are some days I forget it’s there.
@@noe_salazar20 bro this pain is affecting my jumper. Thats how bad it got. I playing ball and can't make any drastic stop. Thats what you dealt with?
@@alexpuiu5011 I would play 2-3 times a week for about 1-1/12 hours each session prior to my knee pain. Usually by myself as well, not game related. I’m a guard so I would dribble a lot, cut a lot, and always went fast paced. After the pain, I did what he recommended in terms of how to make my knee stronger with the exercises he recommended and started playing only once a week at a moderate level. Maybe 70 percent, with a lot less cutting and dribbling. I continued to work on my handle but more stationary then drive to the basket based. I took this as an opportunity to work on my shot since that doesn’t take much effort. It’s gotten much much better since then but still have a an extremely minor amount of knee pain. Still only play once a week but now I go 80 percent for 30 minutes then 100 percent for 30 minutes.
I’ll personally pay $300 for this video, thank you so much for sharing, life changing. From someone with knee pain and I must say resting made it soooo much worse. I’m rehabbing now hopefully I can get back to basketball shape.
@@wuwuisaac We have the same pain problem. I couldnt bend my knees or put weight in to it because it hurt so much. I wanted to play basketball again at full potential. Hope this rehab will help me.
Knee pain is no joke. 21 years old and had it for over 4 months. Didn’t want to take time off lifting for a long time so tried to work around it. I had to ice my knees almost daily. Today I’m much better. Stopped lifting heavy, allowed my knees to fully heal, and starting doing at home rehab daily.
@@HarryClipzFilmz Same problems here but I work with a therapist. First session I got shockwave therapy. then only 45 degree wallsits for 30 seconds, 4 times per day for 2 weeks. Then again shockwave and the same wallsits for the next 2 weeks plus 4 more exercises I have to do every other day (keeping one day of rest): lying leg raises with toes pointing out, side plank with abduction, a three step balance and bodyweight only bulgarian splitsquats. My kneepain is already a lot less but it's a 2 to 3 months process.
@@SwoleCalibur Thanx for that. I got Runner's Knee, When i went for physical therapy i did not know the name of what was wrong i did the exercises but it didn't work now i do so i am doing some exercises for it
This video is honestly life changing. I’ve been dealing with (misnomer impending) patellar tendinitis in both knees for the past 5 years after 13 years of football. And in the past has derailed a lot of my progress fitness-wise. Glad to now know some more about my condition, the proper verbiage as well as a system to implement for continued rehab. Awesome upload thank you!
In a world full of healthcare and fitness charlatans who depend almost exclusively on appeals to anecdote, intuition, and cherry-picked evidence, this was extremely refreshing. Subscribed. And thank you!
As a 54 year old veteran who is about 100 lbs overweight, I recently went back to the gym. About 3 years ago, I had been working out and had lost some weight but had a freak (non-workout related) accident where I shattered my kneecap and detached my patellar tendon. After some family tragedies, loss of employment and the pandemic, I am now back to trying to get back into shape and be healthy again. This time I decided to take a personalized diet plan from Next Level Diet, and even hire a personal trainer to make sure I don’t cause injuries to my 54 year old body with all my limitations from past accidents and age. My trainer and I are focusing on strength training to help with injury prevention and prevent osteoporosis (which runs in my family) and help with arthritis and balance. It has been about a month and I am already feeling so much stronger!!😎😎
Hey man even though this problem I was able to overcome for the last 6 months. I do wish everyone to stay strong and push to your limits. Be patient with your body and learn how to treat it since there is a lot to be learn . Minimal change is still change don’t become desperate and rush yourself leading to more tear and damage, progress is bound to come. Best of luck to everyone dealing with this problems, remember nothing stays forever!!
Absolutely crazy. I've been suffering from the exact symptoms described for years, without ever getting a diagnosis. Started exercising carefully and within weeks it got considerably better. This video is insanely helpful in understanding it even more, thanks man
THE most helpful video on the internet. Everything is well researched and explained in a manner that general audiences can understand. Best explainer from ANY PT video I have ever watched. So helpful for all us patients who are never told WHY they are doing the exercises they've been given, or why they have the problem in the first place. Keep churnin em out, E3 team!
This is the best instruction on Patellar Tendinopathy I've seen, and I've been studying this and trying different things for over a year now. Fantastic.
This gotta be the most frustrating injury of all time, progress feels so slow it’s almost like it’s not happening. I’ve been trying this program for about 8 months, however not super consistently as I broke my other leg during that time. Over the past 3 months I have noticed some slight improvement, hoping that continues and I can get rid of this damn thing
sorry to hear that. many other people are also struggling with frustrating injuries and I know how hard it can be. don't quit, be patient and you will surely progress. wish you the best on your journey 🏋️♀️
@@DopeHub try putting ice and resting if you need but don’t rest too much or it will not help, search up some methods since I’m also suffering with this injury
Have neen suffering from non-diagnosed knee pain for almost two years following a repetitive strain type injury. I don't have access to a Dr. so have been relying on self diagnosis via YT videos. Have been rehabbing using exercises from one of your other knee pain videos and have been improving. But this, I feel is the definitive diagnosis. Any strength training rehab is better than none, but will modify my training to include these exercises. Also now know that a bit of pain is not to be feared. Thanks so incredibly much for taking the time to make this intelligent and informative video.
I've been in pain for more than 7 months now and thanks to your video I have finally a clear idea of what I have to do to get my knee fully recovered! Neither a doctor, an orthopedist nor a physiotherapist have helped me with this problem. Thank you!
Man I have to send you a big thank you! I've had this pain since last June from probably basketball and gym...I went to see a doctor early January of this year and he wants to open up my knee to "scrape" away the issue. Came across your video started doing your therapy..I kid you not it Jumpstarted some sort of healing..2 weeks in I can kneel, I can do leg day again and I'm back at the basketball court. The pain went from a 7/10 to yesterday being a 1/10. You saved me from some unnecessary surgery which I'm sure my knee was never going to be the same. Thank You!
Thanks for sharing this, it gives me hope this programme works. Did you do the Stage 0, 1 and 2 exercises shown in this video all in the same session from the beginning, or did you start off with Stages 0 and 1, working your way up to including Stage 2? Thank you
My left knee was hurting for about a month. I went to my doctor and she sent me for a rentgen - all was okay, no trauma there. Then I encountered this video and started doing the wall sits and slow squats daily and I felt almost immediate pain relieve now after about two weeks of doing these exercises daily I was able to start running again. Thanks so much for this! Now I just need to keep at it and try to progress through the stages to prevent this happening to me again in the future. BTW this happened to me after rapidly increasing the difficulty of my runs - I went from about weekly 40km to about 60 in a month or so.
You did the exercises literally everyday ?? I have Tendinosis on my knee so I just found this video. I don’t play sports but I do like to run. What is your exercise plan on the knee daily ?? Just asking I’m curious since I want to get my knee better
@@JPS1223 I am basically doing the wall sits that are suggested in the video meaning 3-5 sets of 45s 1-3 times a day. More specifically I did 5 sets after waking up - I walk to work for about 2km and this made it less painful while the knee was iritated. After work I do 3 sets of wall sits and add about 3 sets of 10 of slow squats. in the evening/before sleep I am doing another 3 sets of wall sits, but I tend to skip these sometimes tbh. In my case, the wall sits really were a good way to relieve the pain as I felt better almost instantly after doing them so basically any time it was bothering me I would just do a wall sit for a bit maybe not even the full 45s but just enough for me to feel better. As an update I am one again able to run 10+km and I am preparing for a half marathon that I almost gave up on few weeks back. Hope this helps and wish you to get better soon!
Stellar presentation. This helps me better understand both my experience of healing and progress over the course of 9 months as well as a relapse I've experienced. I went through the upward functional curve over a long, steady period, then to make a few mistakes that had set me on the downward curve for a few weeks. I will be working to reverse that yet again. Also super helpful that you took time to clear up the terminology at first. Thank you! UPDATE EIGHT MONTHS ON: I can't tell you how much this helped me to get back on track. The value of understanding the problem cannot be overstated! Since posting this comment I have allowed no more than 2-3 days between tendon strengthening exercises which I've combined with my normal (very knee load intensive) training sessions as I've been able to scale up. I do advanced level parkour with many sprints, leaps, big drops and hard landings. 8 months ago, during my relapse, just walking down stairs could be incredibly painful. I now routinely and repeatedly absorb drops from 10 ft or more without experiencing any discomfort during and often not even after the sessions.
This was the best explanation I have seen and the most helpful. I overloaded mine running more hills over a long distance than I should have. It’s been 5 months and I still have daily pain. I am hopeful the exercises recommended will help. Thanks
I’ve been doing some of the knees over toes guy’s exercises and I’ve seen good improvement. I’ve gone from hobbling around walking to being able to jump on my trampoline again
i can do the full reverse nordics knee bend having my back touch the ground for REPS and i've never felt better. Been doing the program for about 6 months now. The sky is the limit!
Been doing the same ..it's been helpful. Knee over toes guy is amazing. However when i increase load on my knee, the pain comes back ...i guess I need to be consistent baith his workout
Can’t believe I paid doctors for advice that made my tendinopathy worse while this video existed. This video is fantastic and has already reduced my knee pain in just 2 weeks. I’m entering stage 1 now and am optimistic about the future thanks to this video. Thank you E3Rehab! Update: After 11 weeks on this program, I have begun stage 2 plyometrics. My PT place has a machine that allows me to jump at 25% my body weight to ease back into it. I'm amazed at the progress and am looking forward to continuing with this program. In addition to the exercises mentioned, I have implemented eccentric leg press at a tolerable weight which has helped as well. I'll continue to update as stage 2 progresses!
I made the the decision to go back to college and run track and field at 25 years old last May. Immediately after that decision I hit the track at least five days a week which was a serious spike in activity for me since I'm mainly lifted weights and played a little basketball. My knee started bothering me about two weeks into training and has plagued me ever since. This video summarizes nearly everything that I went through over the past 6 months. I've been through at least 10 peaks and valleys of that boom bust cycle and the only very recently have I discovered a regimen that works pretty well long term. You have given me unrivaled validation in my efforts and some really good ideas for strengthening exercises to return to full activity. This is by far the best video I've seen on the subject and I've been looking up help for my situation for 6 months. Thank you. Subbed.
Thank you so much. Awesome info I’m 60 year old bodybuilder getting ready for a show and stepped down getting on a boat and injured the knee. Training through it and it’s exactly what you have show here. Now I can train without worry. Bothers me when I sleep on my side when the knee is bent. Wakes me up but relieves as soon as I straighten the leg. Again thanks.
Excellent well structured and very informative video. I'm 63 and have experienced regular, patella tendon pain for more than 44 years. The only remedy I was ever offered was knee replacement surgery when I was 19 which I clearly had no intention of having. Something I am finding to be extremely helpful in healing of my knee condition is the twice daily intake of MSM powder mixed with water and lemon juice.
I’m absolutely thankful for this guy sharing us his knowledge in details and with passion. It’s amazing how it’s clear, easy to understand and how I didn’t even feel the length of the video as it was captivating. I honestly hope everyone concerned by this injury will get better soon 🙏🏾
I have been working on diagnosed patellar "tendonitis" in both knees (though the right is definitely worse for me), for the last two years now primarily through strength training and balance exercises. I must say your video has been a great education to help me further my progress. There are definitely some additional exercises I will be adding to my rehab routine as a result of watching this! Thanks so much 🙏 😊
I just want to share that I found this video by chance and I feel that we need more people with the same background and knowledge (based on scientific evidence, of course) as in this video. Amazing content, very interesting so I didn't feel when the time passed. Although I do S&C this video is extremely useful with assisting the treatment of one of my clients as well as providing me with a better understanding of it.
Thank you so much for this! I just got into CrossFit and am having so much inflammation, light pain etc. after watching this I’m so much less deterred and super happy to nip this problem in the butt with the right protocol.
Thanks man! This is a great video. Suffered with tendon issues for years and started training legs again thanks to this. Slowly getting stronger again 💪🏾
Update bro plssss. I’m 5 months with both knees jumper knees. Got diagnosed today and I am now learning how to cure this at home. Please brother any tips or also how are y doing now
This is the best, most comprehensive information I’ve ever seen on patellar tendinopathy. Most doctors and the PT they send you to are going to tell you to rest, stretch, and ice. They might give you a few little band workouts, but that’s it. I’m definitely bookmarking this video for future use.
To be honest, you guys are teaching me much more than the "people who is teaching me at the university". This is actually sad but it is a fact. Thank you for always great and valuable content.
Very good advice. I've been following most of these guidelines intuitively, but to hear that pain isn't the end of the world, really helped me. Great video.
Great video. I’ve suffered from patellar tendon pain for about a year and so desperate to get back running again. Paid to see multiple physios and this genuinely provided more guidance. Will structure a rehab plan based on this 👍
just what i was looking for. i have some patellar issues but it doesn't limit my activities. i'm a competitive swimmer anf former track athlete so , being 80 and active all my life, the knees have some milage on them. the exercises for dealing with this are welcomed and i'll give them a try although i do some of them already. very good presentation. thanks
Im 24 years old and i’ve been having patellar tendinopathy since im 15. Now that I can barely walk or go up/down a flight of stairs without pretty severe pain I am determine to follow these steps to get my knees to working order again! Truly appreciate the video!
I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
So this is the most educated video ive seen for knee recovery yet and most logical progression of exercises ive seen. Thank you for this very through video you deserve 1mil subscribers great job.
I had really bad pain in this area from running (downhill especially), and I found shortening my strides did the trick. Although I still get some pain occasionally, it's manageable.
sat in awe for the first few minutes as you explained exactly what I can't get across to doctors. I went to a knee specialist and he said it was tendonitis and to keep talking a bunch of ibuprofen and static stretching. I knew it was something more and I'm so glad I found this video.
I was a student athlete and when I was 13/14 and going through a growth spurt I jumped down some stairs and felt one of the worse pains ever in my knee. I couldn't bend my knee more than a few degrees. A few months later when it's better I was running 100m and pulled it again in the warmup. It seems to have got better with age but if I run up the stairs 15+ years later I can still feel an 'electric shock' occationally under my knee cap
Fantastic video. Well structured with sound scientific advise. Really appreciate how you've highlighted the need for progressive loading and the fluctuating symptoms throughout the rehab process. Agree with other comments that this is infinitely better advise that I have received from any medical professionals in person. I have struggled with patella tendinopathy for years and can't wait to forget everything i've been told and to follow this programme and fix my knees!
Oh my god. I've been plagued with different tendinopathies and have tried a lot of different things along the years but have rarely had success. I also have amassed tons of knowledge in the body and the various tendon related injuries, their treatment and prevention but this is the FIRST TIME I've seen a video with that level of knowledge. The explanations are excellent and I have nothing more to add or ask. This is absolutely the best video on the subject I've ever come across and I'll be sure to try it. I've subbed to your channel and will check for rehab on shoulder tendonitis, plantor fasciitis and hip flexor tendonitis (yes I have pretty much everything). Lol
Can we have an update on your injury please mate. I got plantar facitis, tennis elbow, patella tendonopothy, inpinged shoulder. Wondering if I got a disease 😢
@@zenossimone2535 I practice all the styles, and after doing it, always feels good. Yes, with the frog one sometimes is a little bit uncomfortable, but not painful
I have had this issue for around 1 year now, and i have recovered to a level that I can do a fast paced walk but no running or jogging whatsoever. So, in this process I did a lot of research. I can say this video is in symmetry with what Jake Tura and Kneesovertoesguy have suggested.
I’ve been suffering from this exact knee pain for years now… You should know that you are doing God’s work and you literally gave me some hope to recovering. Literally can’t thank you enough
Wow! It seems like Mr. Mark Surdika really knows his field. After watching this video, I would say that my physical therapist at Kaiser is at elementary shcool level in understanding what she recommended for my problem. I finally find someone who really knows -with scientific reports- what supports his recommendations. So, Thank you for all this valuable information E3 R3hab!!! Keep it up.
genuinely one of the best videos i’ve ever watched. gave me hope that i might live without or with noticeably less knee pain when i bend knees over toes
I agree with all your concepts. I mean everything. As someone that is constantly injured, the rehab concepts can and should be applied to other injuries on the body. Thank you for these knee injury concepts. I learned a lot because I never had Patellar Tendinopathy before.
Awesome video thats’s super informative! As a SPT I love explaining that patellar tendinopathy rehab graph to basically every patient no matter their medical or functional dx, keep up the immaculate content!
Best video I've seen on patellar tendinopathy. Thank you so much. I've been struggling with tis issue for the past 3 years. Now I see a clearer path to follow.
I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
This is awesome! I started experiencing patellar tendinopathy symptoms in August, but was keen on still running my first marathon in October. In the 6 weeks beforehand, I almost entirely nixed running from my training (opting for biking to stay in shape without as much impact). I wasn't following a formalized training plan, but I scaled back to no more than 16 miles and 1-2 running sessions per week. After taking 3 weeks completely off from running, I'm training for another marathon in February and am now able to sustain 3-4 sessions of running a week and 25 miles a week. I've had occasional flare-ups, but am definitely sitting in the healthy 3-5 level of pain, whereas before, I needed a clunky brace just to sit at a 6-9 level of pain. Since October, I've worked a lot on strengthening ankles, knees and hips, but have been looking for more practical knee isolation exercises. Thank you for this, will definitely be incorporating these into my strength training!
This is the best video iv seen for rehab patellar tendinitis I’m going to try all these exercises in sequence. Iv suffered from jumpers knee for months since playing football
Been dealing with this for 2 months now, and been pretty lost on how to improve it. This video definitely makes me optimistic that I'm close to fixing it and I'll use some of your suggested exercises to hopefully improve my rehab efforts. Thank you so much!!
@@camchun just trying to help you be realistic and realise what you're in for. It's a long hard road ahead. I had top pro physios help my recovery during London 2012 Olympics, when my pain first emerged. Its one of the most difficult injuries to recover from. For years I was walking up and down stairs diagonally. I've had so many injuries over the years, this came out of nowhere and was by far the most frustrating. You should be open to real people with real history. Rather than basing your recovery on a 5min TH-cam clip. Rest is your best friend here
@@epec20 for someone who took part in the olympics you should know better tbh than to say shit like dont be optimistic. And yeah, you just proved what i just said in the first comment... Also this is an educational video. Its clearly for people who are misinformed/ suffer from casual use, not high level athletes bro. They got professional help not youtube
super helpful! Thank you. I'm in the 3 month phase of recovery with PT. The boom bust cycle exactly desribed my experience. And now I'm able to sport more with about the same amount of pain just walking stairs as I did before PT .
OMG THANK YOU SANTA. I've had this issue from basketball for years now. I really like the breakdown, I've been doing the exercises and focusing on progressive overload. Now if you have one on plantar fasciitis that would be great. Thank you so much for this.
I just found your channel for the first time, it’s really amazing! I was a nurse for years during my 20’s and everything that you said is bang on. Really high-quality content, I hope more people find your channel! 😊📚🙌
Wow this video so descriptive and helpful. It’s easy to tell you put a lot of work into it. I’ve had jumpers knee for 2 years and finally I have a clear answer on how to treat it and get rid of it. The physicians I saw would only recommend ibuprofen and rest. Thank you E3!!
I'm 38 years old. I had pain there in both of my knees when I first moved into a new house with 3 sets of stairs on the inside of the place. Had been living in single story places for about 4 years. 4 months later in the new place and going up and down the stairs every day has strengthened my knees and the pain completely went away.
Just as a heads up, I thought I had this as well (years ago) turned out I had a tear which eventually ripped in half and had to get surgery to repair it. Now I don't expect that every hint of tendonitis will be this scenario but you may want to get some imaging done as a preventative measure. If you catch a tear it can probably be repaired through a small incision in the knee. Me? I've got a long scar over my knee because they have to open it up to repair/reattach the torn tendon. Hopefully this message helps someone at some point.
This is an excellent excellent video. For people suffering with this, just know I am too sending love to all reading this and resonating with the fight to get back to “normal”. Also, go check out knees over toes he has good exercises for all over knee pain and rehabilitation.
Mine took years to recover. Years and years of rest. Can do anything again on it now. Break dance, tricking, dance, weight lifting and I'm 44 years old. First emerged when I was 35.
@@davidskywalker661 I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
@@sorensen2384 yes, but what you mean with "balances"? You mean Isometric? I also got this feel.. But what you think about "isotonic squat" ( concentric+eccentric movement)?? All researches show that isometric are good especially with short time pain relief, but concentec/eccentric are better for long term and remodelling tendons. I noticed improvments with big6 volume of isometric like 10x60 seconds squat.. This Thing is pretty weird because none study show this Effect.. Everyone say eccentric heavy and low are superior than isometric. What s your opinion? Thanks
I hate to be the Barringer of bad news. BUT I HAVE HAD PATELLAR TENDINOPATHY FOR 9 YEARS. And I'll tell you one thing it will NEVER heal on its own. I took up bodybuilding about 2 years ago. When I started incorporating squats for leg days is when I started seeing results over the course of those 2 years, slowly but surely. Along with incline squat, leg extensions, hamstring curls etc. At first I could barely squat 20lbs. But over time I eventually got to 125lbs! Which was a feat for me. My passion is skateboarding, I was only able to skate at 20%, my limitations were significant. But after the rehab and training regime I endured,along with supplements like glucosamine, and hyaluronic acid. I was skating at 75-80% it was incredible but took about a year or 2 to reach that point, regardless before skating I had to do an extensive warm up routine. I'll tell you this the rehabilitation process is extremely painful but over time will get better. Consistency is key.
Didn't mention one important thing - which I believe is the single most important contributor to my patellar tendonitis issue. Due to my stupid job, I am causing this condition to either get worse or at the very least not heal by the position that I'm forced to sit in all day. So just freakin' sitting down all day with my knees bent was causing this friggin' problem all along! I didn't even put 2 and 2 together for over a year, but now it makes sense!!!
I’m a huge soccer guy and did not expect to see Venice Beach Football Club shorts in this video!!😱 Just visited them a few weeks ago all the way from North Dakota! Love the videos; they’ve been helping with my IT Band and Patellar Tendinopathy as well! Thanks for your awesome work!
Thanks for this, very helpful. I've always assumed my issue was meniscus wear. The worst I've had is the last time I tried to do high weight leg extensions after not doing them for a year, I got pain during the exercise itself which I figured was the knee grating the meniscus tissue. I've not tried any since. I run a lot and occasionally get the pain when stepping up big steps on mountain paths etc.
Knee has genetic issues I’m pretty sure, messed it up during football in 2020, quit that, now just lifting with the pain. This video is the best I’ve seen and am hoping this information will help me
You guys are amazing, Ive been following for over a year now I think and just want to say thank you guys for all the knowledge youve spread. Ive learned a lot from you guys and continue to learn.
Amazing production! Question: how do you know when you’re ready to progress to the next stage? Follow-up: what do you do if the injured knee led to atrophy of quad muscles relative to other leg?
Great, in-depth video that somehow contradicts a lot of other videos on the same topic. Going to see how it works out for me, been dealing with this for like 10 months already, plasma did not work out 😢
It’s the worst. I dealt with this like 10 years ago and it took over a year to heal. Been injury free all this time and injured it again doing something I normally do with no problem at the gym. Thankful I found this video.
I delt with this from the beginning of 8th grade until halfway through freshman cross country season, it ended up going away which dropped my times tremendously, I ran from 20:08-20:42 throughout the season and had to wear a knee brace but the injury left the week of league and I ran a 19:09 and 19:07 at districts. But after a year of it being gone, it came back worse than ever a few weeks ago (3 weeks after end of sophomore xc season) and am now getting back into running, but not nearly as much as I was a month ago when I was healthy. At my peak I was a sub 18:30 5k runner but now with this I'd probably be lucky to break 20 because of the pain that is caused if I go under a 6:30 mile pace, when I had been having 5k races at or below 6:00 mile pace, and I really hope this is able to fix it because I want to be able to run a sub 5 mile in track and sub 11:20 2 mile. I also want to make it to state once by the time I graduate and don't want this injury slowing down my progress towards those goals
Finally got relief from probably 7 months ago. Dealt with it for about 6 months. Honestly, worst advice was from those saying not to bend it as much. What really started working for me was finally sitting down and resting instead of doing extreme activities, and working on knee mobility exercises in the meantime. Depending on your severity, there are some stretches and exercises you may not be able to do in the moment if too severe, or you may even be able to stick to your sport if it isnt that severe yet. You should be somewhat able to make that judgement. This guy seems good. Can also recommend kneesovertoesguy and Strength Side. Finding KOT guy was when I really noticed fast relief, along with rapid progress in actually getting better.
@@xooks3050 same, about 8 months of pain, I’ve been trying to work through and continue training. Just found KOT guy a week ago so going to take a break from my normal leg training and Olympic weightlifting and just work on his programme for a while to see if it helps rehab my knees.
I had my pattelar tendons snap on my right knee whilst playing football "soccer" my kneecap was pulled up into my thigh. The surgery went great and 3 months later i had the cast off and started walking again. My left knee is getting the same pains as my right did now so this video has been amazing for me. Although i feel mine hurts day after running. Especially if my knee is static for too long. But when warming up and actually running the knee feels great! 😊
Had a similar injury. Got my knee cap halfway up my thigh. Was a long recovery though. Still can't bend my knee fully 2yrs later. Did you have that issue?
@@mps9649 yes the same. exact same issue. I still cant lift it up to my bum but can with my left. Mine was 8 years ago and i have learned to live with it. I still freak out though if my wife leans her leg on my knee cap. 🤣😂🤣😂🤣
@@mps9649 There are many ways to improve the mobility of the knee. When you have surgery it decreases the strength of the tissue (of course). But when the weakness happens we loose the stability and control as well. In most rehab clinics they only work till you have some function back but they don't usually care if you get full range back. If you want to improve your Range of motion in your knee, you need to improve the strength and control in the ranges your knee doesn't move through. In most cases reduce range of motion doesn't occur because the muscle is tight, it happens because the nervous system doesn't allow it. Show your nervous system control through new ranges and you will improve the mobility.
@@mps9649 it eventually gets higher. But i am 3 or 4 inches from my butt and the knee cap just says no more. But running on it has been amazing. Its now my strongest knee tbh! Lol i am delighted with it now and running around 100km a month too.
I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
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![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](/img/n.gif)
Thanks for watching! Check out the blog for references: e3rehab.com/blog/patellartendinopathy/
I have pain in that area but it's from the back, and whenever I do hamstring curls is when I feel pain. It seems like I hurt it squatting, but squatting does not cause pain. Do you know what that could be?
15:35 what about bpc-157
@E3 Rehab I found this video incredibly useful - and I mean incredibly useful, there are so few videos like this which break down exercises into stages, thoroughly addressing pain guidelines, and the usual rep set tempo info.
Following this video, I now think my issue could be patellar maltracking. Do you have any videos on patellar maltracking disorder/could you cover this issue in a new one?
Just a few helpful tip reminders for anyone with this problem, never to go bowling cause it places all the force on the knee’s tendon when you stop cause after I did it brought my knee tendinitis right back severely and has taken close to a year to get about back to normal but I was also about 20 pound more than what I used to weigh and I know from the past that once you drop your extra weight then the knee tendinitis should begin to go away much more effectively. Also this loading that you speak of is spot on cause how this seemed to be brought about was doing sprinting intervals which must place a lot of load as you describe. Last but not least if your doing exercises for this problem first go to the the leg extension machine and do lighter weight starting with very light then getting a bit heavier. Why you want to use this exercise is to very effectively warm up the tendon area by saturating it with blood but still focusing on flexing the thigh muscles and not so much the knee and one warning some leg extension exercises put more strain and too much strain on the knees so try to pay close attention to this if that be the case, if so then I would simply do seated leg extensions with no weights at all. One week I went straight to the leg press machine and tried warming up there and my pain through the entire workout was almost unbearable at about 7/10 but the very next week I tried warming up with the leg extension because what I heard a pro bodybuilder say due to the importance of warming up the knee area and I was completely blow away to discover that my pain in my knee went down to practically 1/10 and I was even able to do heavy sets on the leg press but not recommended. I really didn’t begin to do better until I really focused on resting that knee all the time especially when I was setting to keep it in a relaxed position cause if you didn’t believe me your knee will let you know.
Is this the same as osgoods schlatters?
Idk how to spell it, but I have it in both knees.
This is possibly the best video that exists on TH-cam, content, expertise, production value, clarity, instruction, aesthetic, all perfect. Thank you
Agree 💯
I hate that i get better advice from TH-cam than from my physician lol
TH-cam is far more superior today. (In terms of explaining knee injuries) Thank God for the internet.
When I told my doctor I thought I might need to see a physical therapist, his reply was “Do you use TikTok?” The answer is no, but we decided TH-cam was as good
Right!? My doctor said I can't do this on my own untill I go to in house therapy for a while.
I could do this shit for free on my own. I'll get some TENS unit sessions or something if I go and do this stuff at home
@deansilva8401 I bought a tens unit and use that along with this video when treating my knee!
That’s why I check TH-cam first every time I want to do something I’m not familiar, even before going to see a professional.
I suffered severely with this BOOM BUST cycle. It led to me completely withdrawing from sport and training and led me down a road of drink and drugs and severe depression. This happened over a three year period coinciding with the death of my mother. After giving up alcohol ten months ago I'm finally back doing exercises to help increase my load tolerance. My goal is to jog one day again. Thank you for this incredibly insightful video. It gives me hope. Most people don't understand the mental torment an injury can have on you.
God bless you. Sending my best wishes from Chicago
God bless you ! Keep going 🤗 you are very strong
Keep going. Keep watching this video, it's easy to forget how long this rehap stuff takes. This is a really helpful video so keep coming back to it when you feel like it's not working, because I've found as a sufferer of this issue that it takes time and patience. Sorry about your loss. I lost my dad too, and I don't think grief helps with healthing, so take care of yourself. Do relaxation exercises, it will actually help the healing process too.
Any update on the progress? Hope you staying strong g 💪
Tell me about it I’ve never been so depressed about being limited with my max athletic ability. Things I used to do seem so out of reach since I’ve had this knee pain
I’ve been dealing with this type of pain for about 3-4 weeks now. Ignoring it till it started getting worse. I finally started researching and this video is by far the best I’ve seen. I’ve been doing everything you explain to the best of my ability and two weeks in my knee pain has improved drastically. For anyone who is having doubts give it a chance, you won’t regret it. Thank you so much!!
Did your knee make clicking or popping sounds while going through movements on exercises? Mine is doing that right where the pain is. It's been around 3 months now since I've had this injury but the past couple weeks I've started trying out light weight exercises on it.
I've found that the pain slowly goes away after doing a quick warmup then I up the weight slightly and I can tolerate it better. But its still a light weight.
@@CaneFan423 Nah man, my knee never clicked at any point. I play a lot of basketball but never injured my knee in any way. One day I just woke up and started having pain. The pain hasn’t completely gone away but it’s definitely max at worst #2 level pain from 1-10, 10 being max pain. It’s definitely helped because it used to hurt quite a bit. There are some days I forget it’s there.
@@noe_salazar20 bro this pain is affecting my jumper. Thats how bad it got. I playing ball and can't make any drastic stop. Thats what you dealt with?
@@noe_salazar20 did you keep playing basketball or did you stop while recovering?
@@alexpuiu5011 I would play 2-3 times a week for about 1-1/12 hours each session prior to my knee pain. Usually by myself as well, not game related. I’m a guard so I would dribble a lot, cut a lot, and always went fast paced. After the pain, I did what he recommended in terms of how to make my knee stronger with the exercises he recommended and started playing only once a week at a moderate level. Maybe 70 percent, with a lot less cutting and dribbling. I continued to work on my handle but more stationary then drive to the basket based. I took this as an opportunity to work on my shot since that doesn’t take much effort. It’s gotten much much better since then but still have a an extremely minor amount of knee pain. Still only play once a week but now I go 80 percent for 30 minutes then 100 percent for 30 minutes.
I’ll personally pay $300 for this video, thank you so much for sharing, life changing. From someone with knee pain and I must say resting made it soooo much worse. I’m rehabbing now hopefully I can get back to basketball shape.
What rehab are you doing!
@@etypfn6205 it’s a long story but I am working on reducing patella soreness that prevents me from bending my left knee when I put weight on it
ill take the money
@@wuwuisaac try using kinesiotape on the knee, this combined with the exercises were like magic
@@wuwuisaac We have the same pain problem. I couldnt bend my knees or put weight in to it because it hurt so much. I wanted to play basketball again at full potential. Hope this rehab will help me.
Knee pain is no joke. 21 years old and had it for over 4 months. Didn’t want to take time off lifting for a long time so tried to work around it. I had to ice my knees almost daily. Today I’m much better. Stopped lifting heavy, allowed my knees to fully heal, and starting doing at home rehab daily.
Is it real I have the same pain and I exercise including weight lift daily 🤔
What was your home rehab?
What was your rehab? Share it with us
@@HarryClipzFilmz Same problems here but I work with a therapist. First session I got shockwave therapy. then only 45 degree wallsits for 30 seconds, 4 times per day for 2 weeks. Then again shockwave and the same wallsits for the next 2 weeks plus 4 more exercises I have to do every other day (keeping one day of rest): lying leg raises with toes pointing out, side plank with abduction, a three step balance and bodyweight only bulgarian splitsquats. My kneepain is already a lot less but it's a 2 to 3 months process.
@@SwoleCalibur Thanx for that. I got Runner's Knee, When i went for physical therapy i did not know the name of what was wrong i did the exercises but it didn't work now i do so i am doing some exercises for it
This video is honestly life changing. I’ve been dealing with (misnomer impending) patellar tendinitis in both knees for the past 5 years after 13 years of football. And in the past has derailed a lot of my progress fitness-wise. Glad to now know some more about my condition, the proper verbiage as well as a system to implement for continued rehab. Awesome upload thank you!
Hi desmond do you have osteoarthritis too? I am having this pain both knee last 2 years. And x ray shows mild osteoarthritis
Same bro
And kids don't forget those athletic activities fathers duty
Bro did u just say 5 years. I'm only on my 1st year 😭
@@No.1shqiptar for me is 7 years bro
In a world full of healthcare and fitness charlatans who depend almost exclusively on appeals to anecdote, intuition, and cherry-picked evidence, this was extremely refreshing. Subscribed. And thank you!
By far the best video I've seen about Patellar issues/rehab
As a 54 year old veteran who is about 100 lbs overweight, I recently went back to the gym. About 3 years ago, I had been working out and had lost some weight but had a freak (non-workout related) accident where I shattered my kneecap and detached my patellar tendon. After some family tragedies, loss of employment and the pandemic, I am now back to trying to get back into shape and be healthy again. This time I decided to take a personalized diet plan from Next Level Diet, and even hire a personal trainer to make sure I don’t cause injuries to my 54 year old body with all my limitations from past accidents and age. My trainer and I are focusing on strength training to help with injury prevention and prevent osteoporosis (which runs in my family) and help with arthritis and balance. It has been about a month and I am already feeling so much stronger!!😎😎
Good job man thanks for you service! Praying for health and hope.
Hey man even though this problem I was able to overcome for the last 6 months. I do wish everyone to stay strong and push to your limits. Be patient with your body and learn how to treat it since there is a lot to be learn . Minimal change is still change don’t become desperate and rush yourself leading to more tear and damage, progress is bound to come. Best of luck to everyone dealing with this problems, remember nothing stays forever!!
i’ve been doing these exercises for two to three weeks now and i’m already seeing improvements in my knee pain while running, thank you!
Absolutely crazy. I've been suffering from the exact symptoms described for years, without ever getting a diagnosis. Started exercising carefully and within weeks it got considerably better. This video is insanely helpful in understanding it even more, thanks man
THE most helpful video on the internet. Everything is well researched and explained in a manner that general audiences can understand. Best explainer from ANY PT video I have ever watched. So helpful for all us patients who are never told WHY they are doing the exercises they've been given, or why they have the problem in the first place. Keep churnin em out, E3 team!
This is the best instruction on Patellar Tendinopathy I've seen, and I've been studying this and trying different things for over a year now. Fantastic.
This is the most complete and most logical explanation and solution for this problem. I'm glad TH-cam algorithm show this on my feed.
This gotta be the most frustrating injury of all time, progress feels so slow it’s almost like it’s not happening. I’ve been trying this program for about 8 months, however not super consistently as I broke my other leg during that time. Over the past 3 months I have noticed some slight improvement, hoping that continues and I can get rid of this damn thing
sorry to hear that. many other people are also struggling with frustrating injuries and I know how hard it can be.
don't quit, be patient and you will surely progress. wish you the best on your journey 🏋️♀️
Hi, may I know what methods you've been trying to fix this? I got diagnosed with jumper's knee a month before and there's still no progress
@@DopeHub try putting ice and resting if you need but don’t rest too much or it will not help, search up some methods since I’m also suffering with this injury
how u doing ?
How is it now dude?
Have neen suffering from non-diagnosed knee pain for almost two years following a repetitive strain type injury. I don't have access to a Dr. so have been relying on self diagnosis via YT videos. Have been rehabbing using exercises from one of your other knee pain videos and have been improving. But this, I feel is the definitive diagnosis. Any strength training rehab is better than none, but will modify my training to include these exercises. Also now know that a bit of pain is not to be feared. Thanks so incredibly much for taking the time to make this intelligent and informative video.
You guys save me an unbelievable amount of time with these research summaries. I can't thank you enough.
- Canadian PT
Happy to help! We usually post blogs with links to the references on our website too (hoping to finish this one by tomorrow)
PAPA MUGISHA EP O3 : Maitre Nzovu Amukoreye Ubutekamutwe None Umugore Arasaze / Film Nyarwanda 2022
@@E3Rehab my knee gives pain in normal thing you are telling to do this much heavy load exercise,😢
I've been in pain for more than 7 months now and thanks to your video I have finally a clear idea of what I have to do to get my knee fully recovered! Neither a doctor, an orthopedist nor a physiotherapist have helped me with this problem. Thank you!
Man I have to send you a big thank you! I've had this pain since last June from probably basketball and gym...I went to see a doctor early January of this year and he wants to open up my knee to "scrape" away the issue. Came across your video started doing your therapy..I kid you not it Jumpstarted some sort of healing..2 weeks in I can kneel, I can do leg day again and I'm back at the basketball court. The pain went from a 7/10 to yesterday being a 1/10. You saved me from some unnecessary surgery which I'm sure my knee was never going to be the same. Thank You!
Thanks for sharing this, it gives me hope this programme works. Did you do the Stage 0, 1 and 2 exercises shown in this video all in the same session from the beginning, or did you start off with Stages 0 and 1, working your way up to including Stage 2? Thank you
My left knee was hurting for about a month. I went to my doctor and she sent me for a rentgen - all was okay, no trauma there. Then I encountered this video and started doing the wall sits and slow squats daily and I felt almost immediate pain relieve now after about two weeks of doing these exercises daily I was able to start running again. Thanks so much for this!
Now I just need to keep at it and try to progress through the stages to prevent this happening to me again in the future. BTW this happened to me after rapidly increasing the difficulty of my runs - I went from about weekly 40km to about 60 in a month or so.
You did the exercises literally everyday ?? I have Tendinosis on my knee so I just found this video. I don’t play sports but I do like to run. What is your exercise plan on the knee daily ?? Just asking I’m curious since I want to get my knee better
@@JPS1223 I am basically doing the wall sits that are suggested in the video meaning 3-5 sets of 45s 1-3 times a day.
More specifically I did 5 sets after waking up - I walk to work for about 2km and this made it less painful while the knee was iritated.
After work I do 3 sets of wall sits and add about 3 sets of 10 of slow squats.
in the evening/before sleep I am doing another 3 sets of wall sits, but I tend to skip these sometimes tbh.
In my case, the wall sits really were a good way to relieve the pain as I felt better almost instantly after doing them so basically any time it was bothering me I would just do a wall sit for a bit maybe not even the full 45s but just enough for me to feel better.
As an update I am one again able to run 10+km and I am preparing for a half marathon that I almost gave up on few weeks back.
Hope this helps and wish you to get better soon!
@@jalub014 thank you honestly 🙏
Stellar presentation. This helps me better understand both my experience of healing and progress over the course of 9 months as well as a relapse I've experienced. I went through the upward functional curve over a long, steady period, then to make a few mistakes that had set me on the downward curve for a few weeks. I will be working to reverse that yet again.
Also super helpful that you took time to clear up the terminology at first.
Thank you!
UPDATE EIGHT MONTHS ON: I can't tell you how much this helped me to get back on track. The value of understanding the problem cannot be overstated!
Since posting this comment I have allowed no more than 2-3 days between tendon strengthening exercises which I've combined with my normal (very knee load intensive) training sessions as I've been able to scale up.
I do advanced level parkour with many sprints, leaps, big drops and hard landings.
8 months ago, during my relapse, just walking down stairs could be incredibly painful. I now routinely and repeatedly absorb drops from 10 ft or more without experiencing any discomfort during and often not even after the sessions.
This was the best explanation I have seen and the most helpful. I overloaded mine running more hills over a long distance than I should have. It’s been 5 months and I still have daily pain. I am hopeful the exercises recommended will help. Thanks
I’ve been doing some of the knees over toes guy’s exercises and I’ve seen good improvement. I’ve gone from hobbling around walking to being able to jump on my trampoline again
i can do the full reverse nordics knee bend having my back touch the ground for REPS and i've never felt better. Been doing the program for about 6 months now. The sky is the limit!
@@Spazticspaz I’m close to that
Been doing the same ..it's been helpful. Knee over toes guy is amazing. However when i increase load on my knee, the pain comes back ...i guess I need to be consistent baith his workout
Can’t believe I paid doctors for advice that made my tendinopathy worse while this video existed. This video is fantastic and has already reduced my knee pain in just 2 weeks. I’m entering stage 1 now and am optimistic about the future thanks to this video. Thank you E3Rehab!
Update: After 11 weeks on this program, I have begun stage 2 plyometrics. My PT place has a machine that allows me to jump at 25% my body weight to ease back into it. I'm amazed at the progress and am looking forward to continuing with this program. In addition to the exercises mentioned, I have implemented eccentric leg press at a tolerable weight which has helped as well. I'll continue to update as stage 2 progresses!
I agree!! Can’t wait to try this tomorrow!
I made the the decision to go back to college and run track and field at 25 years old last May. Immediately after that decision I hit the track at least five days a week which was a serious spike in activity for me since I'm mainly lifted weights and played a little basketball.
My knee started bothering me about two weeks into training and has plagued me ever since. This video summarizes nearly everything that I went through over the past 6 months. I've been through at least 10 peaks and valleys of that boom bust cycle and the only very recently have I discovered a regimen that works pretty well long term.
You have given me unrivaled validation in my efforts and some really good ideas for strengthening exercises to return to full activity. This is by far the best video I've seen on the subject and I've been looking up help for my situation for 6 months. Thank you. Subbed.
Nice to see your making progress Hunter. What has helped you? I’ve been in this for 18 months. I’m going to start with wall sits. Thx
Thank you so much for this video. I went to 3 doctors and none of them were able to explain my condition to me with such depth and empathy. ❤
Thank you so much. Awesome info I’m 60 year old bodybuilder getting ready for a show and stepped down getting on a boat and injured the knee. Training through it and it’s exactly what you have show here. Now I can train without worry. Bothers me when I sleep on my side when the knee is bent. Wakes me up but relieves as soon as I straighten the leg. Again thanks.
Jesus Christ is Lord and Saviour and he is love
@@cmayy8317 There's nothing called "Jesus Christ." You have an invisible friend. Seek help.
@@cmayy8317clown 🤡
Excellent well structured and very informative video. I'm 63 and have experienced regular, patella tendon pain for more than 44 years. The only remedy I was ever offered was knee replacement surgery when I was 19 which I clearly had no intention of having.
Something I am finding to be extremely helpful in healing of my knee condition is the twice daily intake of MSM powder mixed with water and lemon juice.
I’m absolutely thankful for this guy sharing us his knowledge in details and with passion. It’s amazing how it’s clear, easy to understand and how I didn’t even feel the length of the video as it was captivating.
I honestly hope everyone concerned by this injury will get better soon 🙏🏾
I have been working on diagnosed patellar "tendonitis" in both knees (though the right is definitely worse for me), for the last two years now primarily through strength training and balance exercises. I must say your video has been a great education to help me further my progress. There are definitely some additional exercises I will be adding to my rehab routine as a result of watching this! Thanks so much 🙏 😊
THANK U SIR! GOD BLESS U AND THE HARD WORK U DO! ❤
I just want to share that I found this video by chance and I feel that we need more people with the same background and knowledge (based on scientific evidence, of course) as in this video. Amazing content, very interesting so I didn't feel when the time passed. Although I do S&C this video is extremely useful with assisting the treatment of one of my clients as well as providing me with a better understanding of it.
Thank you so much for this! I just got into CrossFit and am having so much inflammation, light pain etc. after watching this I’m so much less deterred and super happy to nip this problem in the butt with the right protocol.
Thanks man! This is a great video. Suffered with tendon issues for years and started training legs again thanks to this. Slowly getting stronger again 💪🏾
Update bro plssss. I’m 5 months with both knees jumper knees. Got diagnosed today and I am now learning how to cure this at home. Please brother any tips or also how are y doing now
Did you solve the problem?
@@brodyallard9011did you start right away I was just diagnosed today. How’s your progress
This is the best, most comprehensive information I’ve ever seen on patellar tendinopathy. Most doctors and the PT they send you to are going to tell you to rest, stretch, and ice. They might give you a few little band workouts, but that’s it. I’m definitely bookmarking this video for future use.
To be honest, you guys are teaching me much more than the "people who is teaching me at the university". This is actually sad but it is a fact. Thank you for always great and valuable content.
Yep. Going to a physio isnt neccessary anymore.
Welcome to TH-cam university 😎
Very good advice. I've been following most of these guidelines intuitively, but to hear that pain isn't the end of the world, really helped me. Great video.
I applaud you for the organization, editing, and the pure quality of the video you've made.
Thank you so much!
Great video. I’ve suffered from patellar tendon pain for about a year and so desperate to get back running again. Paid to see multiple physios and this genuinely provided more guidance. Will structure a rehab plan based on this 👍
just what i was looking for. i have some patellar issues but it doesn't limit my activities. i'm a competitive swimmer anf former track athlete so , being 80 and active all my life, the knees have some milage on them. the exercises for dealing with this are welcomed and i'll give them a try although i do some of them already. very good presentation. thanks
what a great video. You are an awesome professional. You use all the evidences to prove your point. Thank you so much.
Im 24 years old and i’ve been having patellar tendinopathy since im 15. Now that I can barely walk or go up/down a flight of stairs without pretty severe pain I am determine to follow these steps to get my knees to working order again! Truly appreciate the video!
Best of luck, hope it helps
Good luck!
how you doing now?
Yeah I've been there before too, years ago. I "totally" recovered but re-injured myself a couple months ago. So frustrating.
I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
So this is the most educated video ive seen for knee recovery yet and most logical progression of exercises ive seen. Thank you for this very through video you deserve 1mil subscribers great job.
I had really bad pain in this area from running (downhill especially), and I found shortening my strides did the trick. Although I still get some pain occasionally, it's manageable.
sat in awe for the first few minutes as you explained exactly what I can't get across to doctors. I went to a knee specialist and he said it was tendonitis and to keep talking a bunch of ibuprofen and static stretching. I knew it was something more and I'm so glad I found this video.
My experience with doctors has been similar and it is so incredibly frustrating.
Thank you for this video! My left patellar tendon is killing me for close to a year now. Hopefully it will get better eventually
has it gotten better???
Thank you been dealing this pain..for months after knee injury… both knees..
I was a student athlete and when I was 13/14 and going through a growth spurt I jumped down some stairs and felt one of the worse pains ever in my knee. I couldn't bend my knee more than a few degrees. A few months later when it's better I was running 100m and pulled it again in the warmup. It seems to have got better with age but if I run up the stairs 15+ years later I can still feel an 'electric shock' occationally under my knee cap
Fantastic video. Well structured with sound scientific advise. Really appreciate how you've highlighted the need for progressive loading and the fluctuating symptoms throughout the rehab process. Agree with other comments that this is infinitely better advise that I have received from any medical professionals in person. I have struggled with patella tendinopathy for years and can't wait to forget everything i've been told and to follow this programme and fix my knees!
Oh my god. I've been plagued with different tendinopathies and have tried a lot of different things along the years but have rarely had success.
I also have amassed tons of knowledge in the body and the various tendon related injuries, their treatment and prevention but this is the FIRST TIME I've seen a video with that level of knowledge. The explanations are excellent and I have nothing more to add or ask. This is absolutely the best video on the subject I've ever come across and I'll be sure to try it.
I've subbed to your channel and will check for rehab on shoulder tendonitis, plantor fasciitis and hip flexor tendonitis (yes I have pretty much everything). Lol
PAPA MUGISHA EP O3 : Maitre Nzovu Amukoreye Ubutekamutwe None Umugore Arasaze / Film Nyarwanda 2022
Can we have an update on your injury please mate. I got plantar facitis, tennis elbow, patella tendonopothy, inpinged shoulder. Wondering if I got a disease 😢
This helped me immensely to recover from jumper's knee. Thank you so much, incredibly valuable video.
Almost one year with this condition. Swiming is what has helped me the most, sometimes I feel I will never recover from this
How about you today ? I got problem with patellar after frog swimming . I am looking the exercises to pain releaves
@@zenossimone2535 I practice all the styles, and after doing it, always feels good. Yes, with the frog one sometimes is a little bit uncomfortable, but not painful
This is one the greatest rehab channels I’ve ever seen. Thank you so much.
I have had this issue for around 1 year now, and i have recovered to a level that I can do a fast paced walk but no running or jogging whatsoever. So, in this process I did a lot of research.
I can say this video is in symmetry with what Jake Tura and Kneesovertoesguy have suggested.
This was by far the best video i have watched on patellar tendinopathy, thank you for making this
I’ve been suffering from this exact knee pain for years now… You should know that you are doing God’s work and you literally gave me some hope to recovering. Literally can’t thank you enough
How did you go?
Wow! It seems like Mr. Mark Surdika really knows his field. After watching this video, I would say that my physical therapist at Kaiser is at elementary shcool level in understanding what she recommended for my problem. I finally find someone who really knows -with scientific reports- what supports his recommendations. So, Thank you for all this valuable information E3 R3hab!!! Keep it up.
genuinely one of the best videos i’ve ever watched. gave me hope that i might live without or with noticeably less knee pain when i bend knees over toes
I agree with all your concepts. I mean everything. As someone that is constantly injured, the rehab concepts can and should be applied to other injuries on the body. Thank you for these knee injury concepts. I learned a lot because I never had Patellar Tendinopathy before.
Awesome video thats’s super informative! As a SPT I love explaining that patellar tendinopathy rehab graph to basically every patient no matter their medical or functional dx, keep up the immaculate content!
I wish the PTs I have seen had discussed this with me before.
Best video I've seen on patellar tendinopathy. Thank you so much. I've been struggling with tis issue for the past 3 years. Now I see a clearer path to follow.
I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
This is an excellent, high quality upload, providing viewers with the very highest level of expertise. Thank you.
Maybe the best rehab/information video I’ve seen on TH-cam bar none.
im a health care professional that works with athletes and this video is so helpful! thanks
This is awesome! I started experiencing patellar tendinopathy symptoms in August, but was keen on still running my first marathon in October. In the 6 weeks beforehand, I almost entirely nixed running from my training (opting for biking to stay in shape without as much impact). I wasn't following a formalized training plan, but I scaled back to no more than 16 miles and 1-2 running sessions per week. After taking 3 weeks completely off from running, I'm training for another marathon in February and am now able to sustain 3-4 sessions of running a week and 25 miles a week. I've had occasional flare-ups, but am definitely sitting in the healthy 3-5 level of pain, whereas before, I needed a clunky brace just to sit at a 6-9 level of pain. Since October, I've worked a lot on strengthening ankles, knees and hips, but have been looking for more practical knee isolation exercises. Thank you for this, will definitely be incorporating these into my strength training!
Hey, any tips on the ankles and hip?
This is the best video iv seen for rehab patellar tendinitis I’m going to try all these exercises in sequence. Iv suffered from jumpers knee for months since playing football
Been dealing with this for 2 months now, and been pretty lost on how to improve it. This video definitely makes me optimistic that I'm close to fixing it and I'll use some of your suggested exercises to hopefully improve my rehab efforts. Thank you so much!!
Do t be optimistic . Takes years best to just rest it.
@@epec20 Let people be optimistic first off. Also it would only take years if you never have done any of these exercises in a year or years
@@camchun just trying to help you be realistic and realise what you're in for. It's a long hard road ahead. I had top pro physios help my recovery during London 2012 Olympics, when my pain first emerged. Its one of the most difficult injuries to recover from. For years I was walking up and down stairs diagonally. I've had so many injuries over the years, this came out of nowhere and was by far the most frustrating.
You should be open to real people with real history. Rather than basing your recovery on a 5min TH-cam clip. Rest is your best friend here
@@epec20 for someone who took part in the olympics you should know better tbh than to say shit like dont be optimistic. And yeah, you just proved what i just said in the first comment...
Also this is an educational video. Its clearly for people who are misinformed/ suffer from casual use, not high level athletes bro. They got professional help not youtube
@@camchun 🤦🏿♂️... as you were. ✌🏾
super helpful! Thank you. I'm in the 3 month phase of recovery with PT. The boom bust cycle exactly desribed my experience. And now I'm able to sport more with about the same amount of pain just walking stairs as I did before PT .
OMG THANK YOU SANTA. I've had this issue from basketball for years now. I really like the breakdown, I've been doing the exercises and focusing on progressive overload. Now if you have one on plantar fasciitis that would be great. Thank you so much for this.
Absolutely GOATED of a video! This is the GOLD STANDARD information.❤💯👊🏾
Your videos are flawless, guys. Keep up the good work!
Thank you!
This is the first video that actually has helped me understand how to work through this year long issue
I just found your channel for the first time, it’s really amazing! I was a nurse for years during my 20’s and everything that you said is bang on. Really high-quality content, I hope more people find your channel! 😊📚🙌
PAPA MUGISHA EP O3 : Maitre Nzovu Amukoreye Ubutekamutwe None Umugore Arasaze / Film Nyarwanda 2022
Wow this video so descriptive and helpful. It’s easy to tell you put a lot of work into it. I’ve had jumpers knee for 2 years and finally I have a clear answer on how to treat it and get rid of it. The physicians I saw would only recommend ibuprofen and rest. Thank you E3!!
I'm 38 years old. I had pain there in both of my knees when I first moved into a new house with 3 sets of stairs on the inside of the place. Had been living in single story places for about 4 years. 4 months later in the new place and going up and down the stairs every day has strengthened my knees and the pain completely went away.
Have to say, having just being diagnosed, this has been the most informative and accessible video I’ve found. Very helpful!
How did they come to a diagnosis? Sucks tendonitis doesn’t show up on MRI’s, X-rays etc
@@sc7244 It does show up on MRI
Just as a heads up, I thought I had this as well (years ago) turned out I had a tear which eventually ripped in half and had to get surgery to repair it. Now I don't expect that every hint of tendonitis will be this scenario but you may want to get some imaging done as a preventative measure. If you catch a tear it can probably be repaired through a small incision in the knee. Me? I've got a long scar over my knee because they have to open it up to repair/reattach the torn tendon. Hopefully this message helps someone at some point.
What symptoms did you have?
This is an excellent excellent video. For people suffering with this, just know I am too sending love to all reading this and resonating with the fight to get back to “normal”. Also, go check out knees over toes he has good exercises for all over knee pain and rehabilitation.
Mine took years to recover. Years and years of rest. Can do anything again on it now. Break dance, tricking, dance, weight lifting and I'm 44 years old. First emerged when I was 35.
How much time to recover 100% from this ? A lot of time I Read "2/3/6/9 months". Did you do a total rest strategy or specific exercises?
Thanks
@@davidskywalker661 I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
@@sorensen2384 yes, i m doing my Best. Thank you
@@davidskywalker661 for me total rest is a huge mistake. Try to do soft squats without weight and the balances, good luck
@@sorensen2384 yes, but what you mean with "balances"? You mean Isometric? I also got this feel.. But what you think about "isotonic squat" ( concentric+eccentric movement)?? All researches show that isometric are good especially with short time pain relief, but concentec/eccentric are better for long term and remodelling tendons. I noticed improvments with big6 volume of isometric like 10x60 seconds squat.. This Thing is pretty weird because none study show this Effect.. Everyone say eccentric heavy and low are superior than isometric. What s your opinion? Thanks
Best advice for patellar tendon pain on the internet - everything you need in one video!
Thank you!
I hate to be the Barringer of bad news.
BUT I HAVE HAD PATELLAR TENDINOPATHY FOR 9 YEARS.
And I'll tell you one thing it will NEVER heal on its own.
I took up bodybuilding about 2 years ago. When I started incorporating squats for leg days is when I started seeing results over the course of those 2 years, slowly but surely. Along with incline squat, leg extensions, hamstring curls etc.
At first I could barely squat 20lbs. But over time I eventually got to 125lbs! Which was a feat for me. My passion is skateboarding, I was only able to skate at 20%, my limitations were significant. But after the rehab and training regime I endured,along with supplements like glucosamine, and hyaluronic acid. I was skating at 75-80% it was incredible but took about a year or 2 to reach that point, regardless before skating I had to do an extensive warm up routine. I'll tell you this the rehabilitation process is extremely painful but over time will get better. Consistency is key.
Thanks for your comment. I feel like I'm in a really similar situation and just need to be consistent with my strengthening PT regimen.
Didn't mention one important thing - which I believe is the single most important contributor to my patellar tendonitis issue. Due to my stupid job, I am causing this condition to either get worse or at the very least not heal by the position that I'm forced to sit in all day. So just freakin' sitting down all day with my knees bent was causing this friggin' problem all along! I didn't even put 2 and 2 together for over a year, but now it makes sense!!!
"Treat the donut, not the hole." Great metaphor for many areas of health and fitness. Great quality content!
I’m a huge soccer guy and did not expect to see Venice Beach Football Club shorts in this video!!😱 Just visited them a few weeks ago all the way from North Dakota! Love the videos; they’ve been helping with my IT Band and Patellar Tendinopathy as well!
Thanks for your awesome work!
Thanks for this, very helpful. I've always assumed my issue was meniscus wear. The worst I've had is the last time I tried to do high weight leg extensions after not doing them for a year, I got pain during the exercise itself which I figured was the knee grating the meniscus tissue. I've not tried any since. I run a lot and occasionally get the pain when stepping up big steps on mountain paths etc.
Knee has genetic issues I’m pretty sure, messed it up during football in 2020, quit that, now just lifting with the pain. This video is the best I’ve seen and am hoping this information will help me
You guys are amazing, Ive been following for over a year now I think and just want to say thank you guys for all the knowledge youve spread. Ive learned a lot from you guys and continue to learn.
Appreciate your support, Ricky!
The quality of this video is INSANE, all that for free on internet, we really live in a crazy time
Amazing production! Question: how do you know when you’re ready to progress to the next stage? Follow-up: what do you do if the injured knee led to atrophy of quad muscles relative to other leg?
same I need to know toooooo!
Great, in-depth video that somehow contradicts a lot of other videos on the same topic. Going to see how it works out for me, been dealing with this for like 10 months already, plasma did not work out 😢
It’s the worst. I dealt with this like 10 years ago and it took over a year to heal. Been injury free all this time and injured it again doing something I normally do with no problem at the gym. Thankful I found this video.
I delt with this from the beginning of 8th grade until halfway through freshman cross country season, it ended up going away which dropped my times tremendously, I ran from 20:08-20:42 throughout the season and had to wear a knee brace but the injury left the week of league and I ran a 19:09 and 19:07 at districts. But after a year of it being gone, it came back worse than ever a few weeks ago (3 weeks after end of sophomore xc season) and am now getting back into running, but not nearly as much as I was a month ago when I was healthy. At my peak I was a sub 18:30 5k runner but now with this I'd probably be lucky to break 20 because of the pain that is caused if I go under a 6:30 mile pace, when I had been having 5k races at or below 6:00 mile pace, and I really hope this is able to fix it because I want to be able to run a sub 5 mile in track and sub 11:20 2 mile. I also want to make it to state once by the time I graduate and don't want this injury slowing down my progress towards those goals
been stuck with this for like 7 months my tip is just don’t give up hope you wont heal in a day but you will definitely make insane progress overtime
Finally got relief from probably 7 months ago. Dealt with it for about 6 months. Honestly, worst advice was from those saying not to bend it as much. What really started working for me was finally sitting down and resting instead of doing extreme activities, and working on knee mobility exercises in the meantime. Depending on your severity, there are some stretches and exercises you may not be able to do in the moment if too severe, or you may even be able to stick to your sport if it isnt that severe yet. You should be somewhat able to make that judgement. This guy seems good. Can also recommend kneesovertoesguy and Strength Side. Finding KOT guy was when I really noticed fast relief, along with rapid progress in actually getting better.
@@xooks3050 same, about 8 months of pain, I’ve been trying to work through and continue training. Just found KOT guy a week ago so going to take a break from my normal leg training and Olympic weightlifting and just work on his programme for a while to see if it helps rehab my knees.
I had my pattelar tendons snap on my right knee whilst playing football "soccer" my kneecap was pulled up into my thigh. The surgery went great and 3 months later i had the cast off and started walking again. My left knee is getting the same pains as my right did now so this video has been amazing for me. Although i feel mine hurts day after running. Especially if my knee is static for too long. But when warming up and actually running the knee feels great! 😊
Had a similar injury. Got my knee cap halfway up my thigh. Was a long recovery though. Still can't bend my knee fully 2yrs later. Did you have that issue?
@@mps9649 yes the same. exact same issue. I still cant lift it up to my bum but can with my left. Mine was 8 years ago and i have learned to live with it. I still freak out though if my wife leans her leg on my knee cap. 🤣😂🤣😂🤣
@@bh4560 haha. Yeah I can't get mine up beyond halfway. May have to learn to live with it as well. Sucks but ah well.
@@mps9649 There are many ways to improve the mobility of the knee. When you have surgery it decreases the strength of the tissue (of course). But when the weakness happens we loose the stability and control as well. In most rehab clinics they only work till you have some function back but they don't usually care if you get full range back.
If you want to improve your Range of motion in your knee, you need to improve the strength and control in the ranges your knee doesn't move through.
In most cases reduce range of motion doesn't occur because the muscle is tight, it happens because the nervous system doesn't allow it.
Show your nervous system control through new ranges and you will improve the mobility.
@@mps9649 it eventually gets higher. But i am 3 or 4 inches from my butt and the knee cap just says no more. But running on it has been amazing. Its now my strongest knee tbh! Lol i am delighted with it now and running around 100km a month too.
This was the most valuable chunk of info I have ever heard about patellar tendinopathy, and I've had it for 10 years.
could have needed this video 7 years ago haha
I had this pain for 13 years, each day of them, and I end that suffering doing balances in one leg, everytime you can, cooking, on an elevator... Just try to be in one leg in balance. Pain was gone 11 years ago, never come back. I still do my balances everyday. Try it please
Well explained! Finally I know that I am on the right track for recovery and why the pain is on and off sometimes.
Thanks for the great video! How long should each stage of exercise be done before progressing to the next stage?
Thank you - all good and in line with previous NHS help. Your exercises are better explained with set and rep guides which are so helpful. Thank you