How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]
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- čas přidán 27. 03. 2024
- Complete patellar tendonitis treatment you can do at home! Fix patellar tendon pain with massage, stretches, and the right exercises! Demonstrated by a physical therapist to help your “jumper’s knee” pain feel better fast. Simple follow-along with clear instructions so you do the right patellar tendon rehab exercises at the right time.
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🦵 Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]:
Struggling with patellar tendonitis, commonly known as jumper's knee? You're in the right place. In this video, we'll dive into effective rehab exercises to alleviate pain, strengthen the knee, and get you back to your favorite activities pain-free. Whether you're an athlete, fitness enthusiast, or simply dealing with nagging knee discomfort, these exercises can help you overcome patellar tendonitis pain.
🔍 What Is The Patellar Tendon?
The patellar tendon, (sometimes called the patellar ligament,) is a strong band of tissue that connects the kneecap (patella) to the shinbone (tibia). It plays a crucial role in the function of the knee joint, especially during activities like running, jumping, and squatting.
🦵 What Is Patellar Tendonitis?
Patellar tendonitis, also known as jumper's knee, is a condition characterized by inflammation and degeneration of the patellar tendon. It typically presents as pain and tenderness just below the kneecap, especially during activities that involve jumping or running. Factors such as overuse, repetitive stress, muscle imbalances, and biomechanical issues can contribute to the development of patellar tendonitis.
🤕 What Causes Patellar Tendonitis?
Several factors can contribute to the development of patellar tendonitis, including repetitive stress from activities like jumping, running, or squatting, inadequate warm-up or cool-down routines, and tight or weak muscles surrounding the knee joint.
💪🏼 Patellar Tendonitis Rehab Exercises At Home
Rehabilitating patellar tendonitis often involves a combination of rest, ice, stretching, strengthening, and gradual return to activity. In this video, I want to walk you through a series of targeted exercises designed to alleviate pain, improve flexibility, and strengthen the muscles around the knee joint. Best part - these exercises can be easily performed at home with minimal equipment.
BEST EXERCISES FOR PATELLAR TENDONITIS
Step 1
CROSS FRICTION MASSAGE
Step 2
PATELLAR MOBILIZATION
Step 3 STRETCHING
SIDELYING QUAD STRETCH
STANDING QUAD STRETCH
Step 4 ISOMETRICS
QUAD SET
STRAIGHT LEG RAISE
Step 5 WEIGHT-BEARING ISOMETRICS
WALL SIT
SPANISH SQUAT
Step 6 ECCENTRICS
BOX SQUATS
REVERSE LUNGES
💬 Have you experienced patellar tendonitis? Share your tips and experiences in the COMMENTS below!
👍🏼 If you found these jumper's knee rehab exercises helpful, don't forget to hit the THUMBS UP button to support our channel!
✅ And if you haven't already, SUBSCRIBE to our channel for more valuable content on injury prevention, recovery, and overall wellness!
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BE SURE TO CHECK OUT THESE OTHER USEFUL VIDEOS:
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🔗 PAIN-FREE KNEE EXERCISES (NO SQUATS, NO LUNGES): • Knee Pain Relief Exerc...
🔗 FIX YOUR KNEECAP PAIN: • Fix Knee Cap Pain FAST...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try the exercises in this video? COMMENT your experience below! Now if you have pain UNDER or AROUND your kneecap, the exercises I would recommend for that problem look a little bit different. You can check out that video right here: czcams.com/video/kLKHZgu_czI/video.html
Had major reconstructive surgery at 16 went through a lot of craziness in the service and trying to lift after being sedentary for 8 years. My ankles are messed up, would like something for that too
Would it be ok to do some of these while in a bath tub in hot water?
how many times a day can we do this exercise? or is it once a day only? thank you!
Stretches:
Cross Friction Massage: 2-3 min
Patellar Mobilization: hold 5 sec for 2-3 min
Sidelying quad stretch: 20 sec x 3 set
Quad set: hold 5 sec 10-20 reps x 3 sets
Straight Leg raise: 10-15 reps x 3 sets
Isometrics:
Wall sits: 45-60 sec x 3 sets
Spanish squat: 45 sec x 3 sets
Eccentrics
Box squat: 10-15 reps x 3 sets
Reverse lunge: 10 reps x 3 sets
Thank you 🙏 Liked and subscribed
1:59 cross friction massage
3:12 massage with knife handle
3:45 patellar mobilisation
4:41 bench quad stretches
5:34 standing quad stretch
6:21 quad contractions (bench)
7:11 straight leg raise
8:49 wall sit
9:54 Spanish squat
11:31 box squats
12:54 slow reverse lunge
OMG, thank you so much for this. I've not needed to go to a doctor almost all my life. I'm 47 now and realize that it may be unavoidable. I'm a mail carrier and we just got new trucks, it changed the way I move and working different muscles & joints. I watched other videos to figure what this knee pain was, just underneath my kneecap. Found your video to do something about it. I really only did the cross-friction massage and the pain is practically gone. I still have some mental fear when I squat down and I think there's still a tiny bit of pain but it is reduced to 1%, so much better now.
I've mentioned this in a previous video you have done on patella tendonitis. Before finding your video I suffered for 15 years with this, I'm 31 by the way, yet no one (doctors and knee specialists) ever figured out what was wrong with me. I'm forever grateful to your videos because it literally changed my life. I'm now close to a year pain free after 15 years of suffering. Thanks again.
I felt this completely
❤❤❤ love this go Andrew!
I’m about to have a prp injection in my knee. Have you ever had that? I’m feeling a little anxious and I hope it works. I have a hard time trusting doctors.
@@Mailman316 Ive had steroid injections before, not sure it's the same thing though. I understand you're nervous but the injections are interesting, for me they felt like my knee went numb for a while so it was a relief in a sense, it just didn't last very long because they weren't injecting the problem. I say this as my experience and yours might be completely different. I will say though when you have them, make sure you rest up. All the best mate.
@@Mailman316I just had Prp. I was very skeptical. Worked amazing for me. The doctor I saw was pretty amazing though and trustworthy.. Makes a huge difference. I'm with you about not being too trusting with many doctors from experience. Hope it works great for you.
Love your content. Would really like to see a vid for people with detached rotator cuff injuries.
Thank you for sharing this! Excited to implement
You're so welcome!
Thank you for this quality video!!
My pleasure!
Thanks!
my GOD! I´ve had my Patella relocated 3x in my youth and did not work out then. Now i started working out, and could never straighten my leg without pain. But just the Massage alone instantly let me do all movment painlessly!
thank you very much
Thank you for sharing your guidance!!! Immediate relief for me, but now I have to change my routine of stretching and strengthening. 👍⭐
You're so welcome!
My friend who is a DPT referred this video to me for my knee pain and it didn’t disappoint. Thank you!
Oh, great! Glad you like it!
Thank you so much this helped so much :)
You're welcome!
Thank you ❤...I tried all...I got painful sprain...I will try until recovery.
I was in search of relief for my patellar tendinitis when I came across this video and I’m really happy I did. Been doing the first 4 steps/exercises for the last 5 days and I’m blown away by the reduction in pain. For me this has been working, thank you!
Great to hear!
how do you know when to stop
@@toneandtighten how do you know when you can stop?
@@aarondavid5866maybe when you feel that the pain is getting less day by day
How do youn know when to stop
This is effective and works. Thanks
You're welcome!
I always get this when I ride my bike and now I can look forward to getting rid of it. Thanks🎉
Happy to help!
Wow man, I was about to go to the doctor because I’ve been dealing with this for a long time and kept ignoring it, it got progressively worse but doing this I instantly feel better, my knee isn’t popping at the bottom. Thank you so much 👋🏽 I will continue these weekly
You are welcome! I hope you continue to see an improvement!
was feeling a little pain after my dance classes right under my knee a while ago and while it has gone away for now i’ll definitely try to work on my quads after seeing this video!! funnily enough like 8 years ago i actually saw a physio for quad cramps.. guess i should’ve kept doing those stretches 😭
I’m a ballerina and I just started having this pain… I have a performance coming up so it’s impossible for myself to take a break. Using KT tape helps a lot, but I will definitely need to try these exercises!!! Thank you for posting this, it helps me so much
You are welcome! I am so glad these are helping!
Other videos say it's not good to stretch your knee as you did in part 3, because then you are stressing the area again. Comments?
Thanks a lot for the video and sharing your knowledge.
Thank you 🙏🏾
You are so welcome
I jumped from a slide so I got hurt thanks for disclosing the issue
Yes that quad stretch is needed otherwise the quads get tighter and tighter over time
Amazing it relieve my pain almost immediately! One question how often can we do this routine a week? Or every other day?
I sat on my heals and leaned back a little too far and had throbbing pain all over, below and surrounding knee. 1 week later still have pain below knee as when walking my knee sometimes goes backwards and injures it again. I did this 10 years ago and it took a month to heal.....going to watch video and do your recommendations and report back as I have a golf tournament in 18 days.
I've done exercises from the previous video, and after a few weeks, there has been much relief. I still feel some pain during running, but it's much better.
Did you do the exercises every day?
@@babyzoe9147 3- 4 times a week
I quit running so sad
I’ve been doing this for 2 days and it feels much better. I’ll update you guys next week
Same lol
Great! Thanks for sharing!
update
It's been a week bro you gotta drop an update. Really invested in this.
@@--Nabe-rius-- sorry I forgot abt this since I memorized the workouts, but yeah it’s helped me out a lot, my left knee feels much more stable and it’s giving me hope that everything will be normal again
I finally healed my jumpers nee, it took a few months but i finally can jump off one leg without discomfort... 💯
I was told to do an MRI for my pain. I'm poor so it wasn't option. This video made me walk normally. Thank you so much, my man! 🥰
You're welcome!
Wow thank you! I will be back twice a week. 1st day today my knee pain has subsided ❤💯
You got this!
Feeling better and better working n strength 💪🏾 still a lil tender but working 💪🏾
I've been running daily for 1 month about two weeks this pain started in my lower part of right keen So I took week off after that I tried to get back to running but the pain persisted thanks making the video man I will try it and update on the results.
Thanks for sharing!
Any updates?
How many times per week should these exercises be done? Should they be done to replace my normal leg day workout until my tendons are completely healed, or should I just do these in addition to my workouts? Thank you in advance for any help you can give. I have been at a total loss with how to get rid of this pain and weakness and doctors just say rest which does not work! 🙏🏾
How often should I do these workouts?
I have knee spur in both knees like OSD. I am 41 years old with controlled diabetes. Can i do these. I have also stopped yoga since a week becz of pain. Can i do yoga with my condition using these exercises you shared?
Thank you
How often can I do these exercises? Can I do all of them daily and not worry about fatigue?
Hello thanks for video I am footballer 19 years old I have chronic pattelar tendinitis will those exercises and stretches help me should I do this or not because its chronic? Thank you in advance.
Is it daily?thanks
Which gym machines would you recommend using with this?
I stopped doing free squats completely it’s too painful.
I think only leg extensions would work.
How many days a week do I do this?
Please tell me can i do these exercises every day or every two days?, and can i put ice ater the theses excercises directly to reduce the inflammation, and the final question can i put heat during the day ?. (I hope to answer my questions and soory for lating ❤)
So, I suppose, this should help also wity noise in the kneed when taking stares. Right?
Thank you for this video 💯. Im starting with this routine from this Monday (01.04.) so im gonna do this for the whole month step by step. Ill be right back here after finishing and share my experience and hope for a better and fun times with my knee 😅(not a serious pain). I have only one question sir:
Is it okay to continue with my leg day workouts in the gym if im capable to them properly witout any drastic pain?
All good to you 🙏
Update?
Should this all be done only once per day?
Hi
If I had an operation on my knee (more precisely on the meniscus) and after the operation this tendinitis was formed, is the exercise presented in this clip good? The pain is when I go up and down the stairs, not exaggerated but it is there and there is no stability when I want to stand in the operated leg (stability in the way that I can't do a genuflexion on that leg, I can on both, but not on the one with the problem)
I can walk without any problem, only that there is discomfort.
Thank you in advance !
I'm quite confused about the last exercise, are you fixing your front leg or back leg here? I think I've been doing this upside down
Anyways it makes quads work in both cases and I think I'm seeing some positive results after almost a week. If I think about it ill update it later.
Thanks !
What if ur pain is more on the top of your knee instead of the bottom, can u also massage the top the same way?
I have pain in my left knee right now. Should I wait until the pain is gone before doing this routine?
If the pain just started the day after heavy excercise (volleyball), can I start doing the actual strength training right away or should I wait a few days before starting?
For how long do i have to do this? And also i play basketball do i have to stop playing?
Am 35 years old and impacted by tendinitis.. I have started this exercise and feel better. How long I have to do this and when I can run in to treadmill again
Mine hurts when it touches the floor or any hard platform. Is it the same cause or problem? Will these methods help treat it?
i go for walks and my feet knees hips and low back hurt can i do anything to mitigate or fix the pain im still pretty young and am worried i will be basically handicapped by 40 if i dont work on the issue if you can respond i appreciate if not still thanks for the videos
I have a question boss man so I went and got a MRI they said my patella tendon was 2x the size it’s supposed to be and I have a lot of fluid in there so my question is, do you think I should go get it all removed like they’re telling me or you think I should do this and trust the process because I don’t really have the money for the procedure but I was going to do a payment plan but if you feel this would be a better option I would love to know so I can save time for money
Can this fix the tracking because i have clicks in both knees that are very noticeable.
I got a slight burning/pressure sensation in the patellar tendon area after i did my leg press workout. Hopefully this helps, it doesn't hurt it just feels kinda uncomfortable its a bit annoying.
Hey. I had a grade one tear in my patella six months ago and the MRI found patella tendinopathy and early stage arthritis in the patella. I’ve ran several marathons and can’t currently run over a few 100 yards before the stabbing pain comes in just below my knee cap. Realistically, is is likely I could run again or at the age of 36 and with the issues I’ve got is it too much of an ask? In the time I’ve been injured I’ve walked 2 marathons with no pain and do an hour on the stairmaster most days unbroken and have zero pain. I do get pain when going down hills. Any advise would be appreciated as this is really get me down now!
Is felling pain ok during the squad
Any tips for if I also had osgood schlatter as a kid? 24 now and my left knee still has the bump sticking out, especially sore at end of the bone
Can I still run, even when I'm undergoing rehab! My case is on my left knee, I had it on my right knee before, but it's gone now. It turns out my left knee need to surpassed the same stage. btw, my dominant part are right.
Hello sr. I have pain in my lower backbone and right side of back and also have burning sensation in my right leg . Which exercises are best for me.please guide to me
I am 27 year of age and have this problm for last 2 3 years.
I’m 19 and severely broke my tibia and fibula when I was 17. I needed a rod put down through my knee and it rest right below my knee and right above my ankle. Since the accident I have never gained full strength or mobility back due to extreme pain after doing anything strenuous. I’m going to PT now but lifting anything heavy, trying to run, or doing anything intensive on my knee causes immense pain and has me limping for days. The pain is in my knee and patellar tendon. Do you have any solutions or any ideas that could help me?
When doing the first one(cross massage), it really hurts, any tips?
Is it supposed to hurt when you message it
How often should I do these exercises? Is three times a week enough?
.
I messed up my knee while preparing for a 10k, the race is in a week and a half…can I run the race anyways? Or should I skip this one :( it doesn’t hurt a lot when I’m walking, it just feels kinda unstable, but when I start running it hurts a bit.
Do you recommend putting hot towel or ice packs after exercise and massages?
That’s a good question! I would like to know the answer to that one
If it’s too painful to do wall sits or any lunge type motion, should I just skip or what’s the best regression? I can’t put weight on any degree of the bent knee, not even a slight bend at this point. No stairs or anything like that either.
Check out kneesovertoes guy on CZcams he’s all about knee rehabilitation exercises and starting weak then progressing to bulletproof the knees
but when theres a pop like thing going with leg raises?
My right knee have issues. When I do 1st part, the thumb exercise, I feel something burning/strain at my right side of knee (which I am not touching at all). Is this normal or something else? Also I have no problem I walking.
Bro I got the knee pain by playing cricket it’s been 1 year but still it didn’t cure what to do ?? I will try this exercise for a week and then I’ll give a news
Did it work for you?
Played tennis that I haven’t done in a long time
I think it caused it
I Have a knee issue and it's progressively gotten worse over the past 6 months; I play basketball, and I also like dunking often, I weight train my legs close to twice a week. I believe that my sharp knee pain was caused from the gym. But the only difference I have is that there is a sharp pain on the top of my kneecap. The pain activates when I squat, jump, walking up or down stairs, or even tapping the top of my kneecap I can feel it. Is there any video or is it possible you can Inform me what I should do?
You should stop your sports. Focus on rehab, slow tendon loading.
I'm trying to heal as fast as possible though, I'm worried that i wait for too long and then when I get back into working out legs that the pain will come back. @@zenith231
no slant board exercises?
I love you Jordan's. Would you sell them?
You should buy a Bible from Trump.
Haha - thanks so much! I love them, too! They are a "Light Smoke Gray Jordan 1 Low" - search for that on Google and you should be able to find a few pairs. 👟
@@toneandtighten yeah but I can buy yours and you can autograph them for me. I'm a big fan of your channel
How do I fix the patella if it moves around?
Your kneecap definitely needs to move around, @thebatmanwholaughs7877... the problem would be if it becomes excessive to the point of dislocation or pain. Strengthening the quad muscles would be the best way to "tighten it up". Hope that helps!
@@toneandtighten Okay thank you, I was thinking that's what I had to do but wasn't sure.
Day 2 of horrible pain and not being able to put any pressure on my foot. Some of these exercises are too difficult with all the inflammation. I'll start slow and work through the pain. Thank you for this..
That sounds like you got something else😮
(im from ur wrist exercise video). I experience pain on the bottom thumb part of wrist only when pressing in gym and not during other workouts and normal day. The lateral thumb stretch really helped it out. Should I continue with working out (lifting lesser on the presses) and doing these on the side?
No shortage of itis's
It hurts so bad as a 13 year old soccer player at 5 10
i also feel a bone their its hard
You propbably have osgood schlatter
sir jumpers i have been running for eight months now i have been running marathons i had a break in between and it came back so the pain is just running and if i do this correctly will it stop how many days should i do it?
Thanks!
Thanks!
Thanks!
Thanks!
Thanks!
Thanks!
No problem! Thank you for your kindness and generosity!