Jumper’s Knee: A “Tight” Rectus Femoris (Fix Patellar Tendon Pain)
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- čas přidán 8. 09. 2024
- The entire muscle-tendon unit matters when treating Jumper’s Knee, but the Rectus Femoris could also be contributing to Patellar Tendon pain. If it’s “locked up” because the Pelvis is in anterior tilt, this could be a reason why your knee still hurts. If you do things like: split squats, posterior pelvic tilt exercises, sissy squats, reverse nordics, or couch stretches, these can alleviate the “tightness” of the Rectus Femoris and benefit Patellar Tendon pain in the long-term.
Podcast with David Grey: jackedathlete.c...
Rodrigo (Spaniard Performance) on IG: ...
The Scientific Framework behind Jumper's Knee: jackedathlete....
The best Patellar Tendon Training Program in existence: jackedathlete....
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](http://i.ytimg.com/vi/-dJIxiZcy_8/mqdefault.jpg)
running an olympic barbell while seated over it loosens it up nicely, especially the top part at the hip crease, which is hard to get to. I do this post workout all the time now. Hurts so good...
This is probably the best video I have seen on this issue. Thanks so much! 100 stars!
also the one athlete fixed the hole in 7 weeks doing the max isometrics! that gives me a lot of hope. Past physical therapists always told me 12 weeks without any elastic movements. I could never go 12 weeks without any basketball or jumping lol
I was told 3 months of rest when I had patellar tendinopathy... garbage advice that doesn’t help anyone.
And yes, that case study was great.
Do you know how many times a week these max isometrics were done? How many reps and sets? Was it in season or post season?
@@danieladaja8 you could do it every day. 4-8 sets 30-45 second isometric. better results in off season due to less elastic movements.... rest at least 6 hours before taxing the tendons again... Jake can give u more great detail and info
@@thebestthingthatneverhappe6729 thank you!
another great video!
I just listened to your podcast with Keith Barr. That was great, cleared up the whole "donut and the hole". As much as I like strengthening the healthy parts I dont like believing I am helpless to fixing the unhealthy parts. less compression. it's crazy because even though jogging is low patellar load, every time I take a jog I get pain in the exact same spot I get pain in when I do anything explosive especially jumping.
I was relieved when he said collagen supplementation while doing HSR training works to maintain some of the stiffness. I believe that's how I heard it. I will continue to supplement on my strength days as well.
Cheers, brother!... yup, Baar is a legend. Super practical stuff from him. Hope the knowledge helps.
@@jake_tuura
sure does!. next video I'm anticipating on your channel is a concurrent training plan for athletes with patellar tendinopoathy.
Can we get jacked, better at basketball and jumping and heal and strengthen the tendon all at once over the next 2 months?
I feel like u could come up with something cool for our donut holes.
Love your style of videos 👊
speaking of anterior tilt, how bout sit ups...doing proper sit ups require you to posterior tilt your pelvis otherwise you wont work you abs which perfect btw to fix ATP. From my experience as a almost everyday squatter, sit ups is one of my bread and butter exercises to keep my spine healthy and preventing ATP.
Gold
Brilliant!
Very useful video
I know
In terms of training structure, would it be optimal to begin a training session with 5 sets of 45s on leg extension (heavy) and then to move into slow strength movements like heavy split squats or heavy trap bar deadlifts?
Yes, that sounds good so that the tendon adapts maximally to the heavy isometrics... if you wanted twice the stimulus, you could separate the short isometrics session 6-8 hours away from the heavy splits and trap deads.
When I do the split squat, I get a light pain in my left knee? Am I just not ready for the split squats which emphasise the rectus femoris?
The main issue is missed here totally . Why is Rec fem over-active. The primary reason I’ve found for RF over-activity is Psoas dysfunction. If psoas is knocked out RF and TFL become significantly over active in the role of hip flexion Isolate Psoas testing at beyond 90 degrees hip flexion and you will see (with a dysfunctional RF) So whilst strengthening RF and lengthening it are important they are not the most important aspect of rehab if you want to get things sorted long term. Psoas is generally weakened either by elongation or shortening. Either way if you take a muscle outside of its normal resting position it will weaken.
So… how does psoas dysfunction occur ? Habits ! Anyone who chronically crosses legs either at night in bed or day will knock out psoas !
Get to the route of the problem i you want to rehab people….properly.
I disagree
Do you recommend alternating days with heavy leg extensions/heavy RFESS? I figure it’s too much tendon load to do them both in one workout
Also, bought the jumpers knee protocol a few days ago - Appreciate your time man!
You could alternate days, yes. That would be a good option... but it isn’t that it’s too much tendon load. Lifting heavy is low tendon load. Store and release (e.g. jumping) is high tendon load... the issue you could run in to with a lot of knee extensor stuff in one session is that it can be fatiguing on the quadriceps and those can take longer to recover than tendon from heavy, slow work... if you’re going for just tendon, keep the sessions short (5-10 minutes) and you would be able to train both of these in the same day if you did separate sessions... and you would be less likely to run into a high amount of accumulated quadriceps fatigue (because volume is lower)
Jake Tuura thanks! Yeah for a while I was doing heavy split squats twice a day with isometrics 3-4 days a week plus isometrics every “off day”. The tendon felt good but I was GASSED after 2 months. Tried all slow heavy leg extensions after a RFESS isometric this week for the first time(opposite of what I’ve been doing) & I feel good. Think I can get back to progressively overloading my jumps soon
Ryan Seavey Love to see it! Build the jumps in slowly, manage pain with that activity, and you should be good to go
When I don’t have any palpating pain at the tendon at all can I exclude a patellar tendinopathy? I have strong apt with tight quads
Palpation doesn’t really mean anything. Don’t use it.
Should you perform these exercises even if there is pain in the knees?
It depends. If it's patellar tendon pain, it could actually be beneficial to push through, assuming it's not excruciating pain. But if it's more painful the next day, then it may not be a good exercise or it might be too much volume or intensity.
If it's another kind of pain (e.g. patellofemoral), I can't really speak to that.
There are many variables and different presentations that can make it confusing.
When doing the seated isometric leg press, should I feel it in my glute as well as quad, or just quad?
If you’re trying to hit patellar tendon, you should not be feeling it in the glute. You have to play around with foot position or setup of the machine to isolate the quad more and get the glute out of it
@@jake_tuura ok thanks!
How do you determine that the RF is tight? Thomas test?
Filip Živković You could do that, yes. Or you could just get into a split squat or iso lunge and see if you’re able to keep the pelvis tucked underneath. If it’s really bad, you may not even be able to do split squats or lunges without dumping into anterior pelvic tilt... there are some ideas out there with PRI that talk about the left leg being more likely to have a “tight” Rectus Femoris because of the asymmetrical nature of the pelvis
Stretch it to be sure
Are there any exercises that strengthen the LCL?
Pretty much anything that stresses the knee will strengthen the ligaments involved. Squats, deads, split squats, jumps, and sprints.
when i do leg raise and leg extesnion the hip flexor is always overactive and it takes over always and i cant feel vmo how to avoid it?
idk
Hey man. Ive been doing your iso holds and increasing load on my split squats. I've been getting stronger but I started to realise that I have sharp pain above the knee cap so around the quad tendon, however as soon as I do the couch stretch the pain automatically disappears for a short period. Do you reckon as you said in the video it might be that the RF is in a stuck pattern?
RF is just responding to where the hips are... so if hips are “off”, RF would be under more or less stretch all the time, which can lead to those issues you experience.
If the couch stretch works, keep doing it. If we start talking about potential positions with the hip, it gets so individual and difficult to say. Maybe the hip is more anterior on that side (or both sides). Do more things in posterior tilt and that might help. Simply being more active with miles of walking could also help (because that hip experiences a range of movement and volume).
I hope that helps.
@@jake_tuura I understand, I am going to test if I have any tilts or if my hips are off.
I've been working on all the muscles below my hips and couldn't find what the issue for my knee pain. Ive strengthened my quads, hamstrings, glutes, calves and ankles and feel much stronger and confident.
However, the pain occurs at the quad tendon but inconsistently, when I'm not warmed up proper but when I'm warmed up 95% of the time no pain. So I guess as you mentioned could be the hips. Thanks so much by the way👍🏽
@@Iceey62 the hips could be an issue, they could not.
It could also be that it just takes more time for the pain to go away with consistent loading.
@@jake_tuura Cheers man I will continue.
@@Iceey62 yo I’m kinda having the same problem, did you ever figure it out?