Knee Pain with Jumping | How to Fix Patellar Tendon Pain (Jumper's Knee)
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- เผยแพร่เมื่อ 8 มิ.ย. 2024
- Dr. Matt Casturo, DPT, CSCS explains why you are having knee pain with jumping and what you can do to fix it.
00:00 Intro Knee Pain with Jumping
00:20 Why you have knee pain
01:16 Patellofemoral Pain Syndrome
03:00 Patellar Tendinopathy
Patellar tendinopathy is most common in young athletes under 30 doing a lot of jumping in their sport. Primarily male athletes and elite female jumping athletes.
Some symptoms of patellar tendinopathy include knee pain in one specific area typically right below (inferior to) the kneecap or on the tibial tuberosity. You can put one finger on the spot.
With patellar tendinopthy the pain is worst with jumping and deceleration, because these movements stretch the patellar tendon quickly.
More diffuse knee pain with a lot of activities not just jumping and deceleration may be more characteristic of patellofemoral pain syndrome.
If you have patellofemoral pain syndrome we don't want to jump into loading the knee slow and heavy right away like we do with patellar tendinopathy. Instead there is typically more work on hip and core strength, mechanics, and the diamond bracing technique should be applied as well.
For more on Patellofemoral pain syndrome check out the E3 rehab video here: • Patellofemoral Pain | ...
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Great Video!
Thanks this is great info! 👍🏽
If you want to follow a progressive loading program to reduce knee pain and increase your vertical jump, check out my full 12 week vertical jump program: marketplace.trainheroic.com/workout-plan/program/casturo-program-1668623506?attrib=538955-yt
Very helpful video sir
Glad to hear it!
Thanks so much for this. I t woudl be wonderful a full video about the patelloformal pain syndrome with the rehad of the girl
Yea I’ll probably cover that in its own video sometime.
Could we say that we should follow this principle in almost every tendinopathy:
Deload the painful activity (in this case: jumping, running), but still load the structure that's hurting?
When do we structure this during workout days
I'm a court player, so lots of jumping and lungeing. My symptoms don't seemed to fit those examples.
Left knee, pain is above Patella and to outside, maybe VL tendon?
Right knee, pain is below Patella and outside, maybe Tib-Band attachment into Tibia?
Had at least 4 Professionals treat it, with many approaches but only tiny progressive improvement for 6months now.
Feels great after appointments but has never lasted more than 24hrs.
Pain jumping and walking down stairs.
Sir i can't jump run or sit on knees because of my knee injury happened 6 months ago in cricket during runing so suggest me good exercises for that because i am bowler so i feel my life is incomplete without bowling so plz help me sir i spent alot of money in my injury but no difference at all
Why do I have knee pain just when jumping of one foot, but pain free of 2
Hi Matt, my daughter is 12 and plays basketball. She had some knee pain but never really complained until yesterday and she even had issues getting up the stairs.
Are these exercises also suitable for a 12 year old?
She’s in the age range of rapid growth. This could cause her bones to grow faster than her tendons can keep up. It’s called osgood schlatter. This isn’t a diagnosis but I would consider going to a PT and working on appropriate exercises for her individual presentation
where can i learn this staff? is it biomechanics module or physiotherapy module in college? or is it sport medicine?
I learn a lot from having good mentors that I found in my area and also online. You could see all the people I follow on Instagram and maybe see which ones you can follow and learn from. Also from reading new research articles when they come out. That is time consuming though I understand so it’s good to follow channels like mine where people review the research and talk about how to apply it in shorter videos like this rather than having to spend hours reading it all yourself.
question! does patellar tendinopathy last forever, or will doing these exercises get rid of it? i’ve done some researching and i’m panicking because it says that it never goes away. i have every symptom that rocky has. single leg hop pain, and if i sprint it only hurts when i start to slow down or decelerate. no pain with squatting
Typically within 6 weeks of PT you'll see much better function and lower pain. Full symptom and function recovery may take up to a couple months
Awesome video but questions here! Does this type of program work for someone that's had tendonitis for a couple years? Plus Im 54 years old. I'm fit however the knees are holding me back. Doing the training every day even with mixing in the light days every other day with a heavy day, seems excessive? Should you not take days off to recover? Sorry for all the questions but these are all the items I'm struggling with in regards to patellar tendonitis
You have to find the right amount for you. What Rocky (an NFL athlete training basically 2-4 hours a day) can handle may be way more than you can handle. You may do the same exercises but regress them a little and do fewer sets and reps or have more time in between. It’s impossible to show what’s right for everyone since everyone’s different. This is more just a guide focused on the principles then you can scale the amount of sets and reps up or down to your needs. Hope that helps
@@TheMovementSystem Thanks for guidance. I did most of this routine yesterday but did not do the Pogos. I could tell it was working my knee and mainly my quads. Plus doing the single leg RDL really worked it but I kept the movements slow and well within range, only body weight. Knees tingles for the rest of the day, but nothing new. This morning did quick session of pulling sled backwards, 1 set Spanish's squats and walking backwards for 10 minutes. No new pain and some reduction in pain. I'll take tomorrow off and repeat this Friday and Saturday.
I'm having success with this program. After finding my base line I started making progress and do these 2-4 times per week but not all the exercises. The only one I don't do is the pogo hop but I plan to add this at some point. I've noticed less pain in my knees but I still have to be careful but the improvement is welcome. Question: Do you have a nutrition guide for optimizing tendon repair? The big three areas: sleep, exercise and diet have to optimized to make progress. The diet seems to be the most difficult to manage. Any tips?
@@damondeaton1757is it healed and curable ?
Should the progressions be done if there is still pain in the tendon especially pain when touching the tendon
I typically try to keep pain below 4/10 during and returning to baseline within 24 hours. If pain is trending up then it’s an indication that it’s too much. If pain is steady and function and strength are going up we might be on track
Are plyometrics recomended at any point of patellofemoral pain rehad?
Yes. I’ll have to do a full video on that but a lot of the principles are the same. Find a tolerable entry point and build up over time.
Should I do these exercises before or after my standard bodybuilding workout?
I would typically recommend before. Except the sled pull you can do at the end for conditioning.
@@TheMovementSystem okay, thanks for the info
@@TheMovementSystem Hey! Sorry but I got another question about this. Should I do these knee exercises everyay or only in my leg day? I guess tendons have to rest like muscles
@@BacatauMania Every other day I typically recommend.
@@TheMovementSystem okay, got it! Thanks a lot