The #SquatUclub is now on TH-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my TH-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!
I ran a Smalov Jr. squat with a 500 max and got 535 upon completion. Now it feels like my left MCL is extremely irritated. I’m left footed and played soccer so it wouldn’t surprise me if it was loose already. However I’ve run the program before without this level of pain. It never swole up and there was never a moment of sharp pain. It hurts to go up and down stairs now. What are your thoughts? Thank you for your videos.
Make sure you guys get your lives right with God before its too late and you guys go to Hell. You gotta stop watching porn, cursing, smoking, having sex before marriage, practicing homosexuality, smoking weed, vaping, getting drunk, dressing immodest, showing off your body, lying, and stealing these are some sins that will send vou guys to Hell turn to Jesus Christ and let Him save you before its too late. Get baptized, start reading the Bible, and praying. Start a relationship with Jesus Christ because He's coming back soon and make sure vou know for sure vou would spend eternity with Him and that your not going to Hell by living in sin, we need to start living Holy.
Hi, I have been dealing with this situation for over a year, and I wanted to thank you very very much thanks to you the pains and almost completely disappeared. And that's after being treated by a physiotherapist for almost a year. Thank you for everything I appreciate a lot, keep creating useful and healthy content for everyone !!
I started Olympic weightlifting over quarantine around 8 months ago, and it was an adjustment from powerlifting. I ended up getting a bit of patellar tendonitis and saw a similar video on your Instagram. Within two weeks of just adding in Spanish squats, my knee felt much better and hasn't had a flare up since.
I did 15kg(each side) barbell squat yesterday and I'm a beginner with 3-4 months experience.. my left knee is pretty unstable as compared to right one(it shifts a bit inwards during heavy squats) Is this the same thing he's talking about?
I play basketball and last year I had a big problem with my patellar tendon and I lost the season because of this. From the beginning of the season with these exercises and a strength program I'm here to tell you that this year I played 24 games within 20-25 minutes per game! That's awesome! Thank you a lot!
Yeah happened to me too but I dunked but landed badly making my knee buckle and pop out of place. I used a knee support fot a week but still had pain. It got better at gym but still painful sometimes
This guy is a legend. Thank you doc. I have suffered from this recently one big load, too much of a rest , followed from chronic pain. Bottom line weak knee muscle. This simple routine and straight to the point explanations was eyes opening. I can’t thank you enough ! God bless.
I literally did these exercises ten times and the pain difference is already night and day. I’m so glad I looked into this instead of just trying to wait it out. I’ve been taking it easy for 3 weeks now and the pain level or tolerance level stayed the same until I tried these movements
Sorta the same with me, took a break over Christmas and the pain almost got worse now started the rehab again and it is slowly but surely getting back to normal.
@@wardshehada1170 Yes, in my case it does. As an example, I can barely do 5kg leg extensions with my left leg, with muscular fatigue too, compared with 50kg with my right leg.
Anybody who reads this, who had months maybe years of pain in the knees, listen up. Few months ago I was depressed, thinking I could never squat again because my knees were f*ckd, that was a lie. Your tendons are probably so weak because you sat to long doing nothing that a basic squat on body weight even hurts. Listen homies, if you are trying to fix your knees, searching desperately on the internet no worries. I had to start from 0 that means walking longer and longer times doing harder parcours, after weeks I was trying some squats on bodyweight only till 45 degrees in the angle. Each weeks build and make your tendons stronger, now I squat 40kg without a single problem or not even feeling pain and im still going. I hope that someone out there who reads this with patellar tendon problems reads this and has to know it will be all good get your ass up and start working. I had it hard to those times but you’ll get there buddy!
@andysoto1266 lol 2 years later, yes, my legs are working like they used to. I learned a lot true time, muscles can recover in a few days/weeks , tendons recover over a much longer time months/years. But I still have to stretch en start very gentle before every fitness workout. Warming up your legs starting very slow with body weight, do a litle bit of stretching so tension on your muscles and tendons goes away a bit. But also a lesson I learned, pain is not always a bad thing, wel it is, it is your body that tells you to stop. But when recovering from tendonitis in knees or shoulders etc etc, you use pain as an indicator of how you are performing. Lets say you do some exercises but you stay below a pain threshold of pain 4/10. You see that you wil receive the same small pain symtomps every time but you wil see also that you wil improve of function. What i’m trying to say is that u squat 10kg/lb at a pain level of 3/10 but next week you wil have a pain level of 3/10 but you can already squat 20kg/lb. And so you start. And 1 last thing, have patience, build up your tendons/muscles again brick by brick, steady and slow you dont have to rush. Let all the small work compound over time. When your at your deepest point build up very slowly and excentrick. Start with wall sitting, time it, 30 seconds, 3 days passed, you start again but you do 40 seconds etc etc. You will see you will grow over time. If you’re having to much pain lets say 7/10 you quit instantly and you take a bit less time or less weight. And spoken about ice, I placed some ice on my knees after a workout or only when it feels very hot, but over time I stopped believing in it (i cant say it helped), but I think it helped by not using it (it’s just an opinion) . Also because ice and cold temperature thightens up everything, shrinks the blood vessels which means no more supply of white blood cells etc etc which might cause an unsufficient healing proces of your body. I hope this helps you, or anyone who reads this. I know the strugle, i was strugling with this pain for over a year and 5 months. Just believe in the proces and believe in yourself, relax everything is going to be alright just build brick by brick and dont rush. Good sleep, a lot of stretch to make the tension on your tendons go away and just relax, stretching is important btw!
@andysoto1266 to come back to your question, yes, I am living pain free for over a few years now. Leg press 100kg+ when i started 4years ago somewhere when I did squats with bodyweight and had a lot of pain. Patience is key
@@karanmadhyani7203 Don’t stop beliving in yourself and the healing process, noises I have never realised so I dont think its something to do with tendons I guess, i’m sorry
@@thejoshuaukaegbu Do you have an idea about the root cause of your knee pain ? I can tell in 9 out of 10 the problem is your Gluteus Medius- The Forgotten Lower Body Muscle. So, if you want to find out the Best Exercises for This Muscles and prevent injuries, you should read my article : therehabboy.blogspot.com/2021/08/top-exercises-for-gluteus-medius.html
When gyms were shut down I started doing bulgarian split squats just coz they were a good bodyweight leg exercise. My knee pain did go away but I hadn't really noticed. Just now, I am finding out from this video why my knee pain was fixed. I'm going to do the isometric hold too now. Thanks!
For last half of a year I was struggling with lunges, felt pain in my left knee during the exercise. I stopped doing this exercise and thought that my knee will heal and I will be able to do it again, but I was wrong, 3 days ago I tried lunges and I felt pain again. The same day I found this exercise and I tried it (but didn't expect anything because my knee was already in pain), few days later I tried it again and right after it I did few sets of slow body-weight lunges. I have not felt any pain, looks like this is working. Will see how it goes, will try couple more times and will add weights. Thank you, that's amazing!
I have been out of running for nearly two months due to some very severe patellar tendonitis, in and out of physical therapy for months! And of course, that has led me to do tons of research on my own, but this video by far has been the most informative, clear cut, and easy to watch. Doing these workouts I can feel the activation in my quads already and the strength slowly trickling back into my patellar tendon. Many thanks.
Make sure you guys get your lives right with God before its too late and you guys go to Hell. You gotta stop watching porn, cursing, smoking, having sex before marriage, practicing homosexuality, smoking weed, vaping, getting drunk, dressing immodest, showing off your body, lying, and stealing these are some sins that will send vou guys to Hell turn to Jesus Christ and let Him save you before its too late. Get baptized, start reading the Bible, and praying. Start a relationship with Jesus Christ because He's coming back soon and make sure vou know for sure vou would spend eternity with Him and that your not going to Hell by living in sin, we need to start living Holy.
I literally did 5 sets of 45 seconds and 3 sets of 5 Bavarian split squats and next day my pain from the last 3 weeks is almost non existent.. this is amazing
I just tried the banded isometrics today and my knee immediately felt better! I'm committed! I was starting to think it wasn't even patellar tendonitis because absolutely nothing has worked before this. I've been searching for a solution for a couple of years now. Thank you so much!
Don't know that this will get seen by the channels owner but I'm 27, played college soccer (been playing year round since I was 8yrs old) and I had such bad Patellar Tendonitis it manifested in a lengthy tear in my tendon that "required" surgery (this was when I was 19 and a freshman in college). I'm now dealing with the EXACT same amount of pain I was in prior to partially tearing my right patellar tendon. However, I stumbled across this video a few days ago and I'm already feeling confident about my recovery. I can't help but feel that if this info were available to me when I was 19 I couldve avoided an unneeded surgery. Thanks tons for whoever made this video, I'll be using this moving forward!
Oh man I'm so happy right now. I have been dealing with this for months. I have been to the physio, stopped squatting and it always came back. I am so excited to try those exercises and get squatting again. Thank you sooooo much!!!
Awesome info. One small adjustment in the Bulgarian split squat would be to balance your leg on a trx. That allows your hind leg going further backward, reducing the angle of your leading keg, making it more vertical. With a fixed base for the hind leg, there's involuntary forward movement of the front leg, putting stress on the tendon. I've had patellar tendonitis for years, and the trx box squat is by far the best exercise.
Look really this product has changed my life .POWERLEGS The remote control seated walking machine. Relieves pain and promotes blood circulation, buy it now and stop the pain! www.amazon.de/dp/B07JN8LBYQ?ref=myi_title_dp
I'm a massage therpist. U put into words what I do with my hands. Clear knowledge will empower my clients. Ur advice and exercises are creative, easily understood, and not overwhelming
Hi Aaron, just to let you know this is the most helpful and informative weight training video for me. I do weight training mainly for cycling purposes. Doing the Bulgarian split squats allow me to train my legs without hurting my knees. Many thanks!
I really thought I had messed up something up bad, but this channel taught me what was wrong, and now my pain is completely gone. Unbelievable. For me, the tendonitis happened bc I was front squatting and cleaning/snatching more reps/weight than I ever have in my life, and clearly needed more rest. If I didn’t listen to that little pain, I could’ve tore my patellar tendon. Thank you so much for the free education.
@@NikhilKumar-tu7vd it's a genuine question. Its a question of whether you should do it until it hurts or not. Also I think he means the tendon hurting not muscle burning.
Thank you for sharing your knowledge! I was struggling with tendonitis in my knee for over 18 months. Squatting was a major issue - It would flair up every time I tried to squat, even after taking time away. The exercises you listed allowed me to return to proper squatting within weeks - within months, the tendonitis just a memory
Did you just continue the squats, even though the pain would flair up? Just started these exercises but the pain increases after doing them. Keep going?
@@lucasdevries5449 I stopped squatting while doing the exercises. I switched from squats to the exercises, and then slowly ramped back up after a number of weeks.
@@elkomanndo I have had knee pain for a very long time too. Probably two - three years. Just recently i started stretching my quads and hamstrings. This alone reduced the pain enough to start off with bulgarian split squats. One month later i am squatting again without pain :) Its worth a try
@@exodus2751 no, everytime i felt some pain i immediately stopped the workout. But after a while i was able to pull off more weight and reps before i could feel pain, so the workouts become longer and more demanding as my legs strengthen :) and i guess my tendons are healing as well
Tore my patellar tendon 😭 I will be out for a while now, wish I had watched a few of these before as I knew it was weak and fragile. Will definitely try these when I'm ready again!
Thank you so much for this video. I'm scheduled for total knee replacement on my rt knee and the left knee is really getting strained from carrying most of the load the last few months. After following your video utilizing the band behind the knee for a few days, my left knee patella feels 100% better. A big plus is it also helps strengthening my right knee pre surgery. Stay well and many thanks again.
Great Content. I ruptured my patellar tendon a couple years ago and it has never really been the same. But your website and videos have greatly improved my training and sports in general. You have been a great help! Thanks a ton Aaron!
Thanks dude! That helped me understand what's going on with my knee. Not to sound like a weirdo, but I just did those lunges (lunges usually aggravate it), and the pain seemed to be less. I've been off my bike for a month, and in in pain for 8 months. This is the first thing that's worked.
The bit about the tendons being like springs, and that they respond mostly to explosive actions is really vital to understand. If you increase your the "load" your tendon can take, then eventually the explosive stuff will be do- able. I thought my knee was back to normal when I did a 3 exercise squats, wall sit, lunge workout, but as soon as I did 10-15 minutes running, my knee swelled up, and it felt weak and unstable. But eventually what my tendon can take will be so high that it can handle explosive activity again.
become truly awake. wake up your spirit through Jesus that the true way God gave unto us to connect with him again and not to leave our spirits to sleep which can become very dangerous, in danger of hell fire after death, but if you want go to heaven and connect with God receive Jesus Christ the God out of love gave unto us don't ignore this love there are consequences if you do, don't waste your life that's temporary but use it to serve the Lord where you wont regret your life on this earth to the afterlife that lasts forever after death and when received Jesus you will be surely assured of heaven eternally after death, and how you receive Jesus?... If you want to go to heaven and trying to get yourself saved and want to serve God whose your creator, there actually a step to truly become saved once your believe in God and believe in Jesus the son that he died on the cross that your sins may be forgiven and rose again to live in your heart., which is mentioned in this comment explaining that you cant enter heaven unless you receive Jesus. if you want to do that and change and become a child of God pray this prayer to God. Romans 10:9 That if you confess with your mouth the Lord Jesus and believe in your heart that God has raised Him from the dead, you will be saved. Put your left hand on your heart to represent your spirit and right hand to the Lord to show your serious, and pray along. Dear God, I admit that I'm a sinner. I believe that your son Jesus died on the cross that our sins may be forgiven. God i repent of all the sins I have done. i ask for your forgiveness and i ask that all of my sins may be cleansed by the blood of Jesus. thank you Lord for the blood of Jesus that my sin are now washed away. and i thank you that you have forgiven me, Jesus I accept you into my life and heart. thank you God for you son and that I'm now a child of God. thank you that my name is in the book of life and I'm now going to heaven, i will worship you and you only Lord, i now declare that Jesus is my personal Lord and savior, Thank you God for my salvation. for further guidance into your Christianity start to follow the ways of God and don't go backs to the ways you used to live, drinking alcohol, smoking, and all sins. but follow the ways of Christ you can start by buying and reading the bible and asking God for a church for you, you can start being Guided by the Family of God Church th-cam.com/users/theafricanrevival
Bro how do I get back to running again I can't run for like a week and I am even struggling to do regular activities like walking and weight lifting I can't even put any stress on my knees.how you recover from that?
Cured my own Patellar Tendonitis, got it from one session of squats where I thought I’d try squat shoes out (I’m a bare footed squatter), went quite heavy and my patellar inflamed for months. I got rid of the squat shoes and carried on squatting, through the pain. Upped the frequency of paused squats. I even made big PRs through the period of having the inflammation. 3 months later I’m completely pain free. My advice is to squat through the pain and alter squat frequency. Might sound like bad advice but it worked for me. Peace!
Had some issues after an exhausting jump rope workout. Tried this and I immediately saw a huge improvement. In a week I am already back 100% thanks to you!
hey bro, one question(seeing as you did the thing and got results) i have the mild discomfort only in my right knee, so while doing those bulgarian squats, which leg should i should i lean on the bench? lol ive had mild pain for about 2months now and i thought i was fine after 2weeks of rest but its still there, in lesser degree this time. so it didnt heal completely
@@dariusbrock2713 you should do it with both legs as instructed in the video. Personally I believe that it is optimal not create a more than 90° angle on the knee that has the issue, therefore you should adjust accordingly the distance between your front leg and the leg that is on the bench. Good luck! 🤞
@@llabros thannnksss man, appreciate it. i play basketball and im trying to do my first dunk, this stupid injury got in the way of my training and was pissing me off
There's a lot of content on this condition... I've followed it all for 19 months :( but this is by the far the most educational and thorough, especially with the article. I'll be trying this for the next 3 months to begin with. Thanks.
I started randomly running this past week, I was pushing myself and started getting this sever pain in this area.. I don't have a band but I try the othe squats.. thank you for this info
@@SurgzSeattleEvents bro thanks for replying, I have edema in the patellar tendon right now, do you think I should try these moves? so, I've been using only ice therapy for 3 months, I couldn't get a result
@@yunusbaysoy8788 if this is your first injury (like mine) I did tons of research and lots of different videos and the biggest thing is patience. I'm not a professional, I just took the time to learn as much as I could, I did a lot of rest, ice and low impact light squats later in my healing process... feel better :)
I love you and Kneesovertoesguy! Combining your theories into my workouts. ATG split squats are still my no.1 exercise for increasing tendon load tolerance. They feel beautiful during and after
Thanks my knees have been hurting for weeks because of football and running and i have a pulled knee cap and you have solved getting rid of my pulled knee thanks
I've been getting in a cycle of working out with high load, getting knee pain, stopping, recovering and then starting all over again for so long now. I'm gonna try and slowly build up my load which I learnt from you and stretch every day. Hopefully it works. Thanks!
I've had problems with my knee since I was 16. When I was 24, I blew out my knee on my Ripstick (I know, smite me) and needed surgery (tore my MPFL nearly in half on a major dislocation of the patella). I'm 25 now and I've been doing PT for about 3 months but the patellar tendon pain is still there and worse than ever. I'm going to give these exercises a try and I'll post again with results if anything changes! Thanks for the recommendations!
I've had this pain for over 2 months now. I'm in football and it's almost summer. I need to train and work my ass off. If this really works I will give you 1000 dollars when I get into the NFL
thanks for recommending this to me after I spent 2 months in physical therapy for debilitating knee pain almost a year later youtube, I could have used this
With a mix of me taking a break from track, and now being under quarantine, ive made a bit of progress on my leg. Can almost go out all the way straight and rarely experiencing pain. Rest it up but stay a bit active as well
Look really this product has changed my life .POWERLEGS The remote control seated walking machine. Relieves pain and promotes blood circulation, buy it now and stop the pain! www.amazon.de/dp/B07JN8LBYQ?ref=myi_title_dp
Ive been doing this exercises twice a week and I've notice each week in able to load more and more on the effected knee in addition to having increased flexibility. Such great content, this guy is a godsend!
Really helpful - as someone that just got a TKR I am struggling to find the right mix for my weight training again. Went a little heavy a week ago and the tendon in front is really fired up. This is super helpful for figuring out how to work my way back into the heavier weights.
Look really this product has changed my life .POWERLEGS The remote control seated walking machine. Relieves pain and promotes blood circulation, buy it now and stop the pain! www.amazon.de/dp/B07JN8LBYQ?ref=myi_title_dp
I've had pretty steady knee pain for a few weeks now playing tennis. It got so bad I thought I would have to quit for a long time. I did these exercises for almost a full week now, and my knee pain is 95% gone. You rock, dude!
@@andrewguerra2532 Good luck to you. I did 4 sets of each exercise, as well as the single-leg squats he showed in another video (standing on a stack of weight plates). I feel stiff later in the day, but the next morning the knees feel great.
I am always so pleased when I check in with TH-cam to find you have uploaded a new video. Your new home looks so warm and beautiful! I have always been impressed with your crafting and building skills, but you seem to be taking them to a new level. You are an inspiration to me to make my own rental home more cozy and inviting. I hope you and your family are staying well and enjoy the rest of your summer 😊
I don't understand the dislikes on this one. If you are an athlete it's the correct way to go. I have tendonitis on achille's tendon and that's exactly the same process I followed thanks to a professional football therapist. With different exercises of course. The video is well explained and you should feel the difference quickly. Some people may need finer adjustments as it is not always easy based on various anatomies to tune the exercises perfectly but ways do exists. Great video !
Thanks David! And the quad tendon treatment will be very similar to patellar tendon - again if its truly tendinopathy. I'll try to make a video on pain above the knee cap though soon!
Yooo.. I’m a football player and I was looking to get more explosive so I’ve been doing hella pylometrics and that’s when I noticed I had this in both of my knees.. this exercise worked like fucking magic bro. Thanks ✊
@@justlucy7288 completely forgot I left this comment lmao I did this for about 3 weeks and it helped a lot my knees rarely hurt anymore but during my basketball season they did start to hurt again I think it was just due to so much practice and playing I took a break and rested started to lift more and do plyometrics I put on muscle and now my knees rarely hurt If you’re reading this and are a younger athlete I think it’s most likely growing pain it sucks but you’ll get better and these workout’s should help I grew a few inches from the time I originally wrote this comment I’m 6’4 and think I’m done growing at 18 but we’ll see Looking back now going into my senior year if I could go back is start earlier on hitting the gym and doing plyometrics if you’re a younger athlete the earlier you start the stronger you’ll be and you’ll be jumping out of the gym If that’s your goal Sorry for the long ass answer and life story but maybe this will help 😂
Uncanny timing for me as well. So grateful for this channel, the real world value of this far surpasses the general handouts and rushed visit with a Doc I had at an orthopedic clinic. Thank you Squat University!!!
I've been struggling with patellar tendinopathy (right knee) and SI locking up (left SI) for almost 1.5 years now. it has affected pretty much my entire life. I saw several physiotherapists but struggled to find the appropriate recovery process. I did some of my own research and came across an article by Malliaras P, Cook J, Purdam C, Rio E. entitled Patellar Tendinopathy: Clinical Diagnosis, Load Management, and Advice for Challenging Case Presentations.i have been following this loading program and it has been working for me and I feel that with time i should fully recover. what you describe in your video is similar to the recovery process described in this article and I think it's good and proper advice. thanks for posting this video
@@fabriziopiva6 i dont have access to leg press or raise machine so im just using bands. Im going to try spanish squat more after watching the video. Other than that ive been doing split squats on both legs
@@jasonpenner55 Yes, I understand. But before this I tried just doing normal training with Bulgarian splits squats too, but it was always painful. There are two key factors in HSR training, load and tempo. I think I didnt respect the tempo because I was just doing them on normal execution time, but I will try to respect the 4-1-4 tempo and see what happens
I started playing social volleyball a while ago and began to get pain every time I played below that patellar region. This is such useful information, i had no idea it could very well be a tendon issue! I'll give these exercises a shot, see how the pain improves
I have patellar tendonitis but on the top side of my patella. Had a minor bit of it from age and lots of running in my 40's, but recently started a weight routine which had me squatting 3 times a week at a high effort, doing partials in the hole, etc. This sent both knees into major tendonitis, the kind that makes getting off the john very painful. I've been doing wall squats, which seems to help, light box squats and Romanian deadlifts and it is slowly improving. This is not an injury to play around with.
You might’ve just saved my career bro 🥲😅 3 sets in and I feel like this is going somewhere. Feels like it’s truly targeting that ligament on the patella💪🏾
Been dealing with it for 2 years now. I just starting doing these as well as tons of stretching, but the real killer is walking backwards, been real helpful lately after just ignoring it
@@briansosa3724 sometimes it hurts but most of the time I’m good, I stretch hella and walk backwards with sled but I don’t think it’ll ever completely heal. Squat deep and work hard
My results Day 1: Feels so good, I still have some small slight pain. I can't wait to see my results tomorrow. Day 2: I am confused why I am feeling pain that I didn't feel yesterday. I went to do the stretch and it felt really good. Day 3: I was not able to do it in the morning due to a bad sleep schedule and I also squatted some heavy weights today with only a small amount of pain. I did the stretch routine and once again I felt not much pain after doing it.
I am always so happy when i see you have uploaded a new video. Not only are your videos beautiful and soothing, but always educational as well, whether it is learning fun things like recipes, orclearning important things, like Japanese history and culture. I am thankful for your presence here on TH-cam. 😊
excellent video! Have been suffering for 3 years from this Jumper’s knee but I Have been doing these exercices for a week and now its sooo much better thanks a lot !!!
Can this happen due to not training, I've never really had knee pain before but due to the worlds current situation I've not squatted in months and now my knees are sore all the time
@@lucasfleming2143 I ask because I’m getting tension/pain around my lower knee but not on my kneecap. That’s why I think it’s tendonitis. Hopefully I’m right and I can get it healed back up
I took solid 2 months not playing Volleyball, and when start playing again, i got this injuries so i took another week off to recover, but turn out after get back to playing again it just come back immidietly Thanks for the explaning the logic why we get the injuries in the first place, that is telling us we are in the process to being a better version thsn before And also giving a great advise to deal with the current pain
This video was immensely insightful. Your explanation of tendons and tendonitis has shed a lot of light on why I keep running into the same problem time and time again. Very good examples too. Seriously, the most helpful video ever.
![How to Diagnose Tendonitis vs Patellofemoral [Understanding KNEE PAIN]](http://i.ytimg.com/vi/WMOcMZQB-yc/mqdefault.jpg)
![How to Diagnose Tendonitis vs Patellofemoral [Understanding KNEE PAIN]](/img/tr.png)
The #SquatUclub is now on TH-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my TH-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
The winner of this video is: adramp33
I ran a Smalov Jr. squat with a 500 max and got 535 upon completion. Now it feels like my left MCL is extremely irritated. I’m left footed and played soccer so it wouldn’t surprise me if it was loose already. However I’ve run the program before without this level of pain. It never swole up and there was never a moment of sharp pain. It hurts to go up and down stairs now. What are your thoughts?
Thank you for your videos.
Doc can I do this right after leg workout???
Can you please do a video on epicondylitis? It is ruining my gym experience.
pls dont bounce on your forefoot repetitively when doing box jumps. Terrible form and FAR too much load on achilles.
Dude I ve been doing these excersices for 3 freaking days and i am feeling already better thank you so so so much
Impressive I'll start doing them 😻
How do you set up the band without having a squat rack?
@@livjotsingh2307 i set it up on a big table or my couch. But if you dont have that just go outside on and youll defenitely find something
spyros the boy that helps, thank u!
spyros the boy how big are you? I feel like the table leg might just break right now when I do it lol it starts moving a lot
I've watched probably five hundred patellar tendinitis videos. This honestly may be the best one.
How is it going? Have you been doing these exercises in the gym?
I really hope that is the world's most massive exaggeration, lol.
So glad this is my first then
Did it work?
He expained everything so simple. I play lots of basketball and hate knee painn, but I lovee jumpingg lol. Glad I found this video for real.
For those who just care about which exercise:
1:40 1st. Step - Spanish Squat 45 secs x 5 sets
4:40 2nd. Step - Bulgarian Split Squat 15 x 3 sets
Make sure you guys get your lives right with God before its too late and you guys go to Hell. You gotta stop watching porn, cursing, smoking, having sex before marriage, practicing homosexuality, smoking weed, vaping, getting drunk, dressing immodest, showing off your body, lying, and stealing these are some sins that will send vou guys to Hell turn to Jesus Christ and let Him save you before its too late. Get baptized, start reading the Bible, and praying. Start a relationship with Jesus Christ because He's coming back soon and make sure vou know for sure vou would spend eternity with Him and that your not going to Hell by living in sin, we need to start living Holy.
Im good
Thank you. Is it the injured knee that should move up and down (with heel behind the body) for Bulgarian Split Squat?
no the injured knee should be the knee under load (the front knee)@@fatemehra5797
@@fatemehra5797dont do only one side. Do both sides. When you do on one side supports the other.
Hi, I have been dealing with this situation for over a year, and I wanted to thank you very very much thanks to you the pains and almost completely disappeared.
And that's after being treated by a physiotherapist for almost a year.
Thank you for everything I appreciate a lot, keep creating useful and healthy content for everyone !!
how are you doing now
I started Olympic weightlifting over quarantine around 8 months ago, and it was an adjustment from powerlifting. I ended up getting a bit of patellar tendonitis and saw a similar video on your Instagram. Within two weeks of just adding in Spanish squats, my knee felt much better and hasn't had a flare up since.
As a physical therapist, this is the best explanation of patellar tendonitis I have seen. Great job for informing the public with good information!
I did 15kg(each side) barbell squat yesterday and I'm a beginner with 3-4 months experience.. my left knee is pretty unstable as compared to right one(it shifts a bit inwards during heavy squats)
Is this the same thing he's talking about?
Wow you’re actually a physical therapist!
But it's like is popped out and there is no more pain. I need it go back in because I cant do a lot of things when dancing
Please help me
@@GStar1 I feel your pain... No seriously, i feeeel your pain >
I play basketball and last year I had a big problem with my patellar tendon and I lost the season because of this. From the beginning of the season with these exercises and a strength program I'm here to tell you that this year I played 24 games within 20-25 minutes per game! That's awesome! Thank you a lot!
Man that's pretty painful as a basketball player
Hi, Could you share some details about your strength Program
@Jesus is coming. Read the Gospel. leave us alone pls :/
@@ilsebilse +1
Yeah happened to me too but I dunked but landed badly making my knee buckle and pop out of place. I used a knee support fot a week but still had pain. It got better at gym but still painful sometimes
This guy is a legend. Thank you doc. I have suffered from this recently one big load, too much of a rest , followed from chronic pain. Bottom line weak knee muscle. This simple routine and straight to the point explanations was eyes opening. I can’t thank you enough ! God bless.
How is it now better ? It’s been going on for me for a bout 6 weeks
I literally did these exercises ten times and the pain difference is already night and day. I’m so glad I looked into this instead of just trying to wait it out. I’ve been taking it easy for 3 weeks now and the pain level or tolerance level stayed the same until I tried these movements
Sorta the same with me, took a break over Christmas and the pain almost got worse now started the rehab again and it is slowly but surely getting back to normal.
@@Jamesk6127 does it cause your quad muscles to be weak? And not feel strong as usual?
@@wardshehada1170 Yes, in my case it does. As an example, I can barely do 5kg leg extensions with my left leg, with muscular fatigue too, compared with 50kg with my right leg.
@Jesus is coming. Read the Gospel. Shut up
Is it fully healed back please reply bro I am really curious
Anybody who reads this, who had months maybe years of pain in the knees, listen up. Few months ago I was depressed, thinking I could never squat again because my knees were f*ckd, that was a lie. Your tendons are probably so weak because you sat to long doing nothing that a basic squat on body weight even hurts. Listen homies, if you are trying to fix your knees, searching desperately on the internet no worries. I had to start from 0 that means walking longer and longer times doing harder parcours, after weeks I was trying some squats on bodyweight only till 45 degrees in the angle. Each weeks build and make your tendons stronger, now I squat 40kg without a single problem or not even feeling pain and im still going. I hope that someone out there who reads this with patellar tendon problems reads this and has to know it will be all good get your ass up and start working. I had it hard to those times but you’ll get there buddy!
I woke up in morning n there is popping noises for no reason, its truly the end.
@andysoto1266 lol 2 years later, yes, my legs are working like they used to. I learned a lot true time, muscles can recover in a few days/weeks , tendons recover over a much longer time months/years. But I still have to stretch en start very gentle before every fitness workout. Warming up your legs starting very slow with body weight, do a litle bit of stretching so tension on your muscles and tendons goes away a bit. But also a lesson I learned, pain is not always a bad thing, wel it is, it is your body that tells you to stop. But when recovering from tendonitis in knees or shoulders etc etc, you use pain as an indicator of how you are performing. Lets say you do some exercises but you stay below a pain threshold of pain 4/10. You see that you wil receive the same small pain symtomps every time but you wil see also that you wil improve of function. What i’m trying to say is that u squat 10kg/lb at a pain level of 3/10 but next week you wil have a pain level of 3/10 but you can already squat 20kg/lb. And so you start. And 1 last thing, have patience, build up your tendons/muscles again brick by brick, steady and slow you dont have to rush. Let all the small work compound over time. When your at your deepest point build up very slowly and excentrick. Start with wall sitting, time it, 30 seconds, 3 days passed, you start again but you do 40 seconds etc etc. You will see you will grow over time. If you’re having to much pain lets say 7/10 you quit instantly and you take a bit less time or less weight. And spoken about ice, I placed some ice on my knees after a workout or only when it feels very hot, but over time I stopped believing in it (i cant say it helped), but I think it helped by not using it (it’s just an opinion) . Also because ice and cold temperature thightens up everything, shrinks the blood vessels which means no more supply of white blood cells etc etc which might cause an unsufficient healing proces of your body. I hope this helps you, or anyone who reads this. I know the strugle, i was strugling with this pain for over a year and 5 months. Just believe in the proces and believe in yourself, relax everything is going to be alright just build brick by brick and dont rush. Good sleep, a lot of stretch to make the tension on your tendons go away and just relax, stretching is important btw!
@andysoto1266 to come back to your question, yes, I am living pain free for over a few years now. Leg press 100kg+ when i started 4years ago somewhere when I did squats with bodyweight and had a lot of pain. Patience is key
@@karanmadhyani7203 Don’t stop beliving in yourself and the healing process, noises I have never realised so I dont think its something to do with tendons I guess, i’m sorry
@@milanvn7635you just made my day…imma keep going
Like how he flexes on us in the beginning. "Guess who DOESN'T have tendonitis!"
Im just messing. Good video!
😭😭😭😭😭😭😭
@@thejoshuaukaegbu Do you have an idea about the root cause of your knee pain ? I can tell in 9 out of 10 the problem is your Gluteus Medius- The Forgotten Lower Body Muscle. So, if you want to find out the Best Exercises for This Muscles and prevent injuries, you should read my article :
therehabboy.blogspot.com/2021/08/top-exercises-for-gluteus-medius.html
When gyms were shut down I started doing bulgarian split squats just coz they were a good bodyweight leg exercise. My knee pain did go away but I hadn't really noticed. Just now, I am finding out from this video why my knee pain was fixed. I'm going to do the isometric hold too now. Thanks!
For last half of a year I was struggling with lunges, felt pain in my left knee during the exercise. I stopped doing this exercise and thought that my knee will heal and I will be able to do it again, but I was wrong, 3 days ago I tried lunges and I felt pain again. The same day I found this exercise and I tried it (but didn't expect anything because my knee was already in pain), few days later I tried it again and right after it I did few sets of slow body-weight lunges. I have not felt any pain, looks like this is working. Will see how it goes, will try couple more times and will add weights.
Thank you, that's amazing!
how did it go?
My pain startet recently, was pushing a little on my job and then it started, it's getting better now, thank you.
I have been out of running for nearly two months due to some very severe patellar tendonitis, in and out of physical therapy for months! And of course, that has led me to do tons of research on my own, but this video by far has been the most informative, clear cut, and easy to watch. Doing these workouts I can feel the activation in my quads already and the strength slowly trickling back into my patellar tendon. Many thanks.
were you ever able to run again?
Did you do this before or after your workout?
My knees literally hurt just watching him jump. Ouch.
me rubbing my knees as i watched
its been 10 months. hope you are better now
@@syahrules 😂
It’s been 19 months. I hope you are better now
it’s been a year i hope you are better now
Great advice, thank you :)
F2
Make sure you guys get your lives right with God before its too late and you guys go to Hell. You gotta stop watching porn, cursing, smoking, having sex before marriage, practicing homosexuality, smoking weed, vaping, getting drunk, dressing immodest, showing off your body, lying, and stealing these are some sins that will send vou guys to Hell turn to Jesus Christ and let Him save you before its too late. Get baptized, start reading the Bible, and praying. Start a relationship with Jesus Christ because He's coming back soon and make sure vou know for sure vou would spend eternity with Him and that your not going to Hell by living in sin, we need to start living Holy.
I literally did 5 sets of 45 seconds and 3 sets of 5 Bavarian split squats and next day my pain from the last 3 weeks is almost non existent.. this is amazing
How often are you doing this?
Yeah I honestly didn't expect to see results as fast as I did, this guy is a genius
How bad was yiur pain or what way were you suffering
Bulgarian*
@@TiliaMac auto correct
I just tried the banded isometrics today and my knee immediately felt better! I'm committed! I was starting to think it wasn't even patellar tendonitis because absolutely nothing has worked before this. I've been searching for a solution for a couple of years now. Thank you so much!
Don't know that this will get seen by the channels owner but I'm 27, played college soccer (been playing year round since I was 8yrs old) and I had such bad Patellar Tendonitis it manifested in a lengthy tear in my tendon that "required" surgery (this was when I was 19 and a freshman in college). I'm now dealing with the EXACT same amount of pain I was in prior to partially tearing my right patellar tendon. However, I stumbled across this video a few days ago and I'm already feeling confident about my recovery. I can't help but feel that if this info were available to me when I was 19 I couldve avoided an unneeded surgery. Thanks tons for whoever made this video, I'll be using this moving forward!
Oh man I'm so happy right now. I have been dealing with this for months. I have been to the physio, stopped squatting and it always came back. I am so excited to try those exercises and get squatting again. Thank you sooooo much!!!
You're so welcome!
Any updates?
mdkh4ikmal also waiting
Is crepitus a symptom of PT?
Awesome info. One small adjustment in the Bulgarian split squat would be to balance your leg on a trx. That allows your hind leg going further backward, reducing the angle of your leading keg, making it more vertical. With a fixed base for the hind leg, there's involuntary forward movement of the front leg, putting stress on the tendon. I've had patellar tendonitis for years, and the trx box squat is by far the best exercise.
Ya dude Bulgarian split squat helps a lot
You want to put stress on the tendon progressively that’s the point
This is the most informative video that actually worked that I’ve seen.
Look really this product has changed my life .POWERLEGS The remote control seated walking machine. Relieves pain and promotes blood circulation, buy it now and stop the pain!
www.amazon.de/dp/B07JN8LBYQ?ref=myi_title_dp
I'm a massage therpist. U put into words what I do with my hands. Clear knowledge will empower my clients. Ur advice and exercises are creative, easily understood, and not overwhelming
No Doubt, this is one of the most Perfect and Helpful YT Channels 👌
Hi Aaron, just to let you know this is the most helpful and informative weight training video for me. I do weight training mainly for cycling purposes. Doing the Bulgarian split squats allow me to train my legs without hurting my knees. Many thanks!
You’ve saved my life, just binge watched most of your videos so informative like thank you for sharing this information for free ❤️
Had this exact problem for a while now and doctors are clueless to what's bothering me. Thank you so much for sharing your knowledge, cheers! :)
My main source for good information on keeping my body working these days. Concise and no-nonsense.
I really thought I had messed up something up bad, but this channel taught me what was wrong, and now my pain is completely gone. Unbelievable.
For me, the tendonitis happened bc I was front squatting and cleaning/snatching more reps/weight than I ever have in my life, and clearly needed more rest. If I didn’t listen to that little pain, I could’ve tore my patellar tendon.
Thank you so much for the free education.
I’ve been doing the exercises for two days and I’ve been doing much better. thanks
This video has been more helpful with one watch than years of PT. Thank you Doc.
I honestly just did 3 sets of 10 and already I feel like the year of pain has disappeared, definitely recommended
Did it hurt while you did it?
@@DK-wg1be bruhh, 😐
@@NikhilKumar-tu7vd it's a genuine question. Its a question of whether you should do it until it hurts or not. Also I think he means the tendon hurting not muscle burning.
Update? Is it working? How are you doing?
It’s gone now yes I just kept training and massaging it which seemed to work well
SUPER helpful having the additional graphics to describe what you're talking about, rather than just pointing to the area on the body. Thank you!
Köszönjük!
Thank you for sharing your knowledge! I was struggling with tendonitis in my knee for over 18 months. Squatting was a major issue - It would flair up every time I tried to squat, even after taking time away. The exercises you listed allowed me to return to proper squatting within weeks - within months, the tendonitis just a memory
Did you just continue the squats, even though the pain would flair up? Just started these exercises but the pain increases after doing them. Keep going?
^^
@@lucasdevries5449 I stopped squatting while doing the exercises. I switched from squats to the exercises, and then slowly ramped back up after a number of weeks.
Been dealing with this for 2 years now and have been researching everything. Thanks for this video.
Did the pain reduce??..... I have the same problem for 3 years now and can't find a solution
try acupuncture many insurances will cover. It helped me!
@@elkomanndo I have had knee pain for a very long time too. Probably two - three years. Just recently i started stretching my quads and hamstrings. This alone reduced the pain enough to start off with bulgarian split squats. One month later i am squatting again without pain :) Its worth a try
@@disturb3d340 were u squating on pain?
@@exodus2751 no, everytime i felt some pain i immediately stopped the workout. But after a while i was able to pull off more weight and reps before i could feel pain, so the workouts become longer and more demanding as my legs strengthen :) and i guess my tendons are healing as well
After doing it for only 3days much improvement in pain brought tears in my eyes spica’s struggling with patellar tendinitides for one year thanks ❤❤❤
Sir - your knowledge is unbelievable, i really hope there is going to be a library with all that you suggest (not only YT)
Loving the content bro. Thanks. I’m a Masters athlete and I’ve got a heap of issues that I’ve been ignoring. Your videos are very helpful!
Tore my patellar tendon 😭 I will be out for a while now, wish I had watched a few of these before as I knew it was weak and fragile. Will definitely try these when I'm ready again!
It’s crazy that I had a problem with this last night and this was recommended than god!
God is in the Algorithm
I can’t wait to try this out today
Been feeling this pain for 13 years already and no Physiotherapy or orthopaedic soles have helped
Thank you so much for this video. I'm scheduled for total knee replacement on my rt knee and the left knee is really getting strained from carrying most of the load the last few months. After following your video utilizing the band behind the knee for a few days, my left knee patella feels 100% better. A big plus is it also helps strengthening my right knee pre surgery. Stay well and many thanks again.
this guy is the best i would love to support him in some way
Buy his book
And subscribe and like his videos
Gay
@@williammallett9914 I think he meant monetary not sexually
@@cojo1801 prob both
Thank you this had helped already and I've done it so far for 3 days
Great Content.
I ruptured my patellar tendon a couple years ago and it has never really been the same. But your website and videos have greatly improved my training and sports in general. You have been a great help! Thanks a ton Aaron!
I'm so glad to help Nicholas!
This is exactly what i have been searching for after the recent development of patellar tendinitis through HIIT. Thank you so much!
Liked your video, hoping if this would recover within 3 days, since I have a fitness test coming up✌️
Thanks dude! That helped me understand what's going on with my knee.
Not to sound like a weirdo, but I just did those lunges (lunges usually aggravate it), and the pain seemed to be less. I've been off my bike for a month, and in in pain for 8 months. This is the first thing that's worked.
Hey how is it going? Have you been doing rehab exercises in the gym?
The bit about the tendons being like springs, and that they respond mostly to explosive actions is really vital to understand. If you increase your the "load" your tendon can take, then eventually the explosive stuff will be do- able. I thought my knee was back to normal when I did a 3 exercise squats, wall sit, lunge workout, but as soon as I did 10-15 minutes running, my knee swelled up, and it felt weak and unstable. But eventually what my tendon can take will be so high that it can handle explosive activity again.
become truly awake. wake up your spirit through Jesus that the true way God gave unto us to connect with him again and not to leave our spirits to sleep which can become very dangerous, in danger of hell fire after death, but if you want go to heaven and connect with God receive Jesus Christ the God out of love gave unto us don't ignore this love there are consequences if you do, don't waste your life that's temporary but use it to serve the Lord where you wont regret your life on this earth to the afterlife that lasts forever after death and when received Jesus you will be surely assured of heaven eternally after death, and how you receive Jesus?...
If you want to go to heaven and trying to get yourself saved and want to serve God whose your creator, there actually a step to truly become saved once your believe in God and believe in Jesus the son that he died on the cross that your sins may be forgiven and rose again to live in your heart., which is mentioned in this comment explaining that you cant enter heaven unless you receive Jesus. if you want to do that and change and become a child of God pray this prayer to God.
Romans 10:9
That if you confess with your mouth the Lord Jesus and believe in your heart that God has raised Him from the dead, you will be saved.
Put your left hand on your heart to represent your spirit and right hand to the Lord to show your serious, and pray along.
Dear God, I admit that I'm a sinner. I believe that your son Jesus died on the cross that our sins may be forgiven. God i repent of all the sins I have done. i ask for your forgiveness and i ask that all of my sins may be cleansed by the blood of Jesus. thank you Lord for the blood of Jesus that my sin are now washed away. and i thank you that you have forgiven me, Jesus I accept you into my life and heart. thank you God for you son and that I'm now a child of God. thank you that my name is in the book of life and I'm now going to heaven, i will worship you and you only Lord, i now declare that Jesus is my personal Lord and savior, Thank you God for my salvation.
for further guidance into your Christianity start to follow the ways of God and don't go backs to the ways you used to live, drinking alcohol, smoking, and all sins. but follow the ways of Christ you can start by buying and reading the bible and asking God for a church for you, you can start being Guided by the Family of God Church th-cam.com/users/theafricanrevival
Bro how do I get back to running again I can't run for like a week and I am even struggling to do regular activities like walking and weight lifting I can't even put any stress on my knees.how you recover from that?
@@thuriyayenaing7571 well have you tried these exercises for a period of time, if so have they helped?
Cured my own Patellar Tendonitis, got it from one session of squats where I thought I’d try squat shoes out (I’m a bare footed squatter), went quite heavy and my patellar inflamed for months.
I got rid of the squat shoes and carried on squatting, through the pain. Upped the frequency of paused squats. I even made big PRs through the period of having the inflammation. 3 months later I’m completely pain free.
My advice is to squat through the pain and alter squat frequency. Might sound like bad advice but it worked for me.
Peace!
Had some issues after an exhausting jump rope workout. Tried this and I immediately saw a huge improvement. In a week I am already back 100% thanks to you!
hey bro, one question(seeing as you did the thing and got results) i have the mild discomfort only in my right knee, so while doing those bulgarian squats, which leg should i should i lean on the bench? lol ive had mild pain for about 2months now and i thought i was fine after 2weeks of rest but its still there, in lesser degree this time. so it didnt heal completely
@@dariusbrock2713 you should do it with both legs as instructed in the video. Personally I believe that it is optimal not create a more than 90° angle on the knee that has the issue, therefore you should adjust accordingly the distance between your front leg and the leg that is on the bench. Good luck! 🤞
@@llabros thannnksss man, appreciate it. i play basketball and im trying to do my first dunk, this stupid injury got in the way of my training and was pissing me off
U DESCRIBED IT IN A WAY I COULD ACTUALLY UNDERSTAND! THANK YOU!!!
There's a lot of content on this condition... I've followed it all for 19 months :( but this is by the far the most educational and thorough, especially with the article. I'll be trying this for the next 3 months to begin with. Thanks.
They died
I started randomly running this past week, I was pushing myself and started getting this sever pain in this area.. I don't have a band but I try the othe squats.. thank you for this info
bro how r u now, did it get better?
@@yunusbaysoy8788 lol well girl bro.. but I healed in about 4 weeks, it was horrible, but all better now:)
@@SurgzSeattleEvents bro thanks for replying, I have edema in the patellar tendon right now, do you think I should try these moves? so, I've been using only ice therapy for 3 months, I couldn't get a result
@@yunusbaysoy8788 if this is your first injury (like mine) I did tons of research and lots of different videos and the biggest thing is patience. I'm not a professional, I just took the time to learn as much as I could, I did a lot of rest, ice and low impact light squats later in my healing process... feel better :)
@@SurgzSeattleEvents okey thnk you so much , get well soon :)))
I love you and Kneesovertoesguy! Combining your theories into my workouts. ATG split squats are still my no.1 exercise for increasing tendon load tolerance. They feel beautiful during and after
Thanks my knees have been hurting for weeks because of football and running and i have a pulled knee cap and you have solved getting rid of my pulled knee thanks
Truly was worried for like 2 weeks and now feeling better from this thank u truly
I've been getting in a cycle of working out with high load, getting knee pain, stopping, recovering and then starting all over again for so long now. I'm gonna try and slowly build up my load which I learnt from you and stretch every day. Hopefully it works. Thanks!
Are you healing now?
So...
I've had problems with my knee since I was 16. When I was 24, I blew out my knee on my Ripstick (I know, smite me) and needed surgery (tore my MPFL nearly in half on a major dislocation of the patella). I'm 25 now and I've been doing PT for about 3 months but the patellar tendon pain is still there and worse than ever. I'm going to give these exercises a try and I'll post again with results if anything changes! Thanks for the recommendations!
How is your result I also have pain
I've had this pain for over 2 months now. I'm in football and it's almost summer. I need to train and work my ass off. If this really works I will give you 1000 dollars when I get into the NFL
If this works and you make it to NFL you should hire him as your trainer. Think big
How’s it going
Split squats did the trick for me, did them for a week pain is almost gone. Thank you for the video
If I become a nfl imma give u a lambo
thanks for recommending this to me after I spent 2 months in physical therapy for debilitating knee pain almost a year later youtube, I could have used this
Feel a difference after the first time. Been walking with pain for the last couple of years. Thanks alot!
Great camerawork and great acting by the physio. Very artistic work team.
what
Jumping on that box was a whole flex on me right now man
Was thinking that his box jump was literally just a flex and I felt instantly jealous😔😔😂
😂😂😂 bruh
So true I used to be able to clear that easily
real shit 😭😭
With a mix of me taking a break from track, and now being under quarantine, ive made a bit of progress on my leg. Can almost go out all the way straight and rarely experiencing pain. Rest it up but stay a bit active as well
Thank you for this! I've been trying to find solutions for my tendonitis for the longest time. I'm going to try your suggestions
Look really this product has changed my life .POWERLEGS The remote control seated walking machine. Relieves pain and promotes blood circulation, buy it now and stop the pain!
www.amazon.de/dp/B07JN8LBYQ?ref=myi_title_dp
Two Face Still not back to normal, but it’s stronger than it was last year
Ive been doing this exercises twice a week and I've notice each week in able to load more and more on the effected knee in addition to having increased flexibility. Such great content, this guy is a godsend!
As a D1 High jumper you just explained that better than all my trainers…when I win Big 10s this year I owe you!
Really helpful - as someone that just got a TKR I am struggling to find the right mix for my weight training again. Went a little heavy a week ago and the tendon in front is really fired up. This is super helpful for figuring out how to work my way back into the heavier weights.
Thank you for this..im from indonesia & my jumpers knee so hurting me 2 weeks ago, i cannot doing basketball, football even running.
hy,
try this,
wishmarts.com/knee-pads
Gw jg indo
Kebanyakan colii yahh 🤣🤣🤣
Look really this product has changed my life .POWERLEGS The remote control seated walking machine. Relieves pain and promotes blood circulation, buy it now and stop the pain!
www.amazon.de/dp/B07JN8LBYQ?ref=myi_title_dp
I've had pretty steady knee pain for a few weeks now playing tennis. It got so bad I thought I would have to quit for a long time. I did these exercises for almost a full week now, and my knee pain is 95% gone. You rock, dude!
No way congrats bro I hope to get there Im doing them rn 🔥🔥
@@andrewguerra2532 Good luck to you. I did 4 sets of each exercise, as well as the single-leg squats he showed in another video (standing on a stack of weight plates). I feel stiff later in the day, but the next morning the knees feel great.
@@dandalee thanks and Im confused which knee I use for the front knee on the Bulgarian squats like do I use the affected knee or do I use my good knee
@@andrewguerra2532 The bad knee! That's the one you want to strengthen.
I am always so pleased when I check in with TH-cam to find you have uploaded a new video. Your new home looks so warm and beautiful! I have always been impressed with your crafting and building skills, but you seem to be taking them to a new level. You are an inspiration to me to make my own rental home more cozy and inviting. I hope you and your family are staying well and enjoy the rest of your summer 😊
I don't understand the dislikes on this one. If you are an athlete it's the correct way to go. I have tendonitis on achille's tendon and that's exactly the same process I followed thanks to a professional football therapist. With different exercises of course. The video is well explained and you should feel the difference quickly. Some people may need finer adjustments as it is not always easy based on various anatomies to tune the exercises perfectly but ways do exists. Great video !
Hey doc - amazing content as usual!
Any chance you can do a video on quadriceps tendinosis recovery?
Thanks again for sharing your knowledge!
Very needed
Please!
Thanks David! And the quad tendon treatment will be very similar to patellar tendon - again if its truly tendinopathy. I'll try to make a video on pain above the knee cap though soon!
Wow thank you for this, I have had pain for years and this helps “loads”... get it
Yooo.. I’m a football player and I was looking to get more explosive so I’ve been doing hella pylometrics and that’s when I noticed I had this in both of my knees.. this exercise worked like fucking magic bro. Thanks ✊
Same thing here man hell week hits hard on the knees at least for me
Same I was grinding hella hard this summer but have only have it in my left knee. How fast did it take for it to completely go away?
@@АрамаисМаргарян-ж3п ice been doing hella stretches and icing everyday and got a brace. Hopefully it goes away soon
Been having pain in my legs for years☹️
Wow!
I'm going to put some of these to test in the next 20min, and will report back in a few days. Love from Ireland
I swear I’ve never sweat more in life 🤣 these workouts look so easy yet so difficult look forward to seeing where I’ll be in 3 weeks
Good luck!
It’s 3 weeks how’s it going
How’s it going?
@@justlucy7288 completely forgot I left this comment lmao
I did this for about 3 weeks and it helped a lot my knees rarely hurt anymore but during my basketball season they did start to hurt again I think it was just due to so much practice and playing I took a break and rested started to lift more and do plyometrics I put on muscle and now my knees rarely hurt
If you’re reading this and are a younger athlete I think it’s most likely growing pain it sucks but you’ll get better and these workout’s should help I grew a few inches from the time I originally wrote this comment I’m 6’4 and think I’m done growing at 18 but we’ll see
Looking back now going into my senior year if I could go back is start earlier on hitting the gym and doing plyometrics if you’re a younger athlete the earlier you start the stronger you’ll be and you’ll be jumping out of the gym If that’s your goal
Sorry for the long ass answer and life story but maybe this will help 😂
I swear you're just watching me. I've been dealing with this for about a week now! Thanks Aaron!
#SquatUClub
Hope this can help you Alec!
Same here! Dr A always seems to know what bother me and makes a video for it!! Would definitely like to see s quad tendon video soon!!!
Same
Uncanny timing for me as well. So grateful for this channel, the real world value of this far surpasses the general handouts and rushed visit with a Doc I had at an orthopedic clinic.
Thank you Squat University!!!
You're so welcome Justin!
I've been struggling with patellar tendinopathy (right knee) and SI locking up (left SI) for almost 1.5 years now. it has affected pretty much my entire life. I saw several physiotherapists but struggled to find the appropriate recovery process. I did some of my own research and came across an article by Malliaras P, Cook J, Purdam C, Rio E. entitled Patellar Tendinopathy: Clinical Diagnosis, Load Management, and Advice for Challenging Case Presentations.i have been following this loading program and it has been working for me and I feel that with time i should fully recover. what you describe in your video is similar to the recovery process described in this article and I think it's good and proper advice. thanks for posting this video
I am also following exactly the same paper, how are you doing with it? Which isotonic excercises are you performing and with what tempo?
@@fabriziopiva6 i dont have access to leg press or raise machine so im just using bands. Im going to try spanish squat more after watching the video. Other than that ive been doing split squats on both legs
@@jasonpenner55 Yes, I understand. But before this I tried just doing normal training with Bulgarian splits squats too, but it was always painful. There are two key factors in HSR training, load and tempo. I think I didnt respect the tempo because I was just doing them on normal execution time, but I will try to respect the 4-1-4 tempo and see what happens
@@fabriziopiva6 ah ya. Try doing tempo. Ive also been going from high rep low weight to lower reps heavier weight. Doing really small increments
Wow amazing
Thank you! Solved some terrible knee pain I've struggled with the last 1.5 years. Vanished in a day!
I started playing social volleyball a while ago and began to get pain every time I played below that patellar region. This is such useful information, i had no idea it could very well be a tendon issue! I'll give these exercises a shot, see how the pain improves
How did it go
I have patellar tendonitis but on the top side of my patella. Had a minor bit of it from age and lots of running in my 40's, but recently started a weight routine which had me squatting 3 times a week at a high effort, doing partials in the hole, etc. This sent both knees into major tendonitis, the kind that makes getting off the john very painful. I've been doing wall squats, which seems to help, light box squats and Romanian deadlifts and it is slowly improving. This is not an injury to play around with.
That's not patellar tendonitis. The patella ligament is on the bottom. If it's on the top (same as me) it's the quad tendon
You might’ve just saved my career bro 🥲😅 3 sets in and I feel like this is going somewhere. Feels like it’s truly targeting that ligament on the patella💪🏾
Been dealing with it for 2 years now. I just starting doing these as well as tons of stretching, but the real killer is walking backwards, been real helpful lately after just ignoring it
How’s the knee now?
@@briansosa3724 sometimes it hurts but most of the time I’m good, I stretch hella and walk backwards with sled but I don’t think it’ll ever completely heal. Squat deep and work hard
My results
Day 1: Feels so good, I still have some small slight pain. I can't wait to see my results tomorrow.
Day 2: I am confused why I am feeling pain that I didn't feel yesterday. I went to do the stretch and it felt really good.
Day 3: I was not able to do it in the morning due to a bad sleep schedule and I also squatted some heavy weights today with only a small amount of pain. I did the stretch routine and once again I felt not much pain after doing it.
Hows it going bro?
@@Ntw24 im in oklahoma so I haven't went outside for over a week due to this cold weather. But my knee feels really good after only those 3 days.
I am always so happy when i see you have uploaded a new video. Not only are your videos beautiful and soothing, but always educational as well, whether it is learning fun things like recipes, orclearning important things, like Japanese history and culture. I am thankful for your presence here on TH-cam. 😊
excellent video! Have been suffering for 3 years from this Jumper’s knee but I Have been doing these exercices for a week and now its sooo much better thanks a lot !!!
I’m so glad it’s helping!
How many days a week?
@@kevincheng6926 minimum 3 preferably, if you stay for a while without stretches you kinda feel pain again
Can this happen due to not training, I've never really had knee pain before but due to the worlds current situation I've not squatted in months and now my knees are sore all the time
It happened to me after taking a few weeks off and going right back into heavy running and plyo. I also didn’t take care of the problem right away.
@@lucasfleming2143 did you get it from squatting?
@@kollu8896 I got it from running but I was still squatting with pain at the time. It got worse because I didn’t know what it was.
@@lucasfleming2143 I ask because I’m getting tension/pain around my lower knee but not on my kneecap. That’s why I think it’s tendonitis. Hopefully I’m right and I can get it healed back up
@@kollu8896 Is ur knee good now??
...is there a workout i can do to increase load weight instead of just sitting in a computer chair?
I need this fix ASAP so I can continue my skateboarding career
I'm here because of skateboarding also :)
K 8 it sucks, now I’m using cbd cream 1000 mg and a knee brace occasionally. But it’s getting better to where I don’t need the brace soon
How long did it take for you to skate again, and do you recommend skaten before being fully pain free
I took solid 2 months not playing Volleyball, and when start playing again, i got this injuries
so i took another week off to recover, but turn out after get back to playing again it just come back immidietly
Thanks for the explaning the logic why we get the injuries in the first place, that is telling us we are in the process to being a better version thsn before
And also giving a great advise to deal with the current pain
Tank you for helping, im dealing with patella tendonitis rn for 6 months and i see this vid
As always nice quality video from you Aaron. Hey can do some video on shin splints. I know MAYBE this is not your topic. But can you somehow help us?
Thank you! And i'll try to make a video on that in the future - great suggestion.
Hey coach, if the pain gets worse instead of better, by how much should we regress the exercise volume and intensity?
Been playing lotta tennis, knees are protesting. Gonna try this stuff out
Yeah, a volleyball did it for me. Gotta say tho, ever since ive started the excersises maybe 3 or 4 days ago, its been a lot better.
This video was immensely insightful. Your explanation of tendons and tendonitis has shed a lot of light on why I keep running into the same problem time and time again.
Very good examples too.
Seriously, the most helpful video ever.
Thank you Aaron for this video! Along with some other exercises the Spanish Squat was a game changer for my patella ❤