Build Knee Tendon Strength in 5 Minutes
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- čas přidán 9. 06. 2024
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00:00 Build Knee Tendon Strength in 5 Minutes
00:37: Directly load the tissue with the issue
00:55: 60 second overview of tendon training science
01:55: 30 second isometric contraction with 90 seconds of rest
02:13: Spanish squat
04:01: Split squat
05:22: Single leg isometric leg extension
05:54: Managing pain
06:15: Ramping up into contractions
06:45: Getting back into plyometrics
07:03: Plyometric examples to start with
07:10: Expected timeframe to notice improvements
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7:24 avoid sloppy program or Matt will glitch through your screen and get you.
Thanks for video! I first hear about that exercises form Jake Tura.
Thank you for this
Great video Matt!! What about a low back pain with nerve symptoms(pins and needles, numbness, tingling etc.)?
Thank you
Great video! Could we use the exercises you mentioned prior to slow eccentric movements like step downs or Bulgarian split squats? Also, if these are all isometric movements, would just doing one work to decrease the chances of pushing the tendon too far? Again, thanks for the information!
Can you do Achilles tendon please for explosiveness
Brilliant 😮
Thanks for the superbly illustrated videos Matt, a question for you: Spanish squat is with a vertical tibia, but the lunge movement involves taking knee beyond toes, especially for tall guys. Is it OK?
Can you please do a elbow tendon
Tendon/ Folgers elbow
Strengthening
Hi, thank you so much for this video!
Are the same exercises effective for Quad tendon pain/injury?
And can you do the same video for Golfer elbow tendon pain?
Thanks again! really helpfull.
Yes
Hi, so youre saying, don’t move forward and backwards in the split squat, so what do you think about the (elevated to start with) “ATG” split squat with knees over toes for your patellar tendon?
Can you make a video on how to work with a tibial stress fracture - sorta how to assess yourself on when you can start building back up without accidentally making things worse and how to load back into running?
Look up Nathan Carlson
Sir can you start adding the Research Reference as well it's good to read as well ..
Can we do these exercises on leg day ?
If yes when before or after ?
Dr Jill Cook says isometrics are good to do daily (up to 4x daily). If isometrics are not setting you back do you recommend doing them daily rather than every other day for tendonitis?
What about 6 months with a setback in between by adding to much plyometrics without screening??I train heavy slow 2x a week the other days cardio Upper body and isos
Really confusing, you say slow eccentrics are what you need then you proscribe 3 isometric movements and no eccentrics.
That's not what he said. He advises plyometrics to build tendon strength and prescribes isometric exercises to rehab the injured tendon.
I have a question...
Lets say Ill do straight set of 20 reps on leg extension, then after that last rep (rir 0-1) Ill try to hold iso contraction. Does it work same way in terms of tendon strenghtening or I do need to go dedicated iso sets for that?
If you are holding the isometric for more than 40secs and going till failure, it will work
Just so everyone knows a “doctor of physical therapy” is NOT a medical doctor. All it means is he went to school long enough to get a doctorate degree in physical therapy. This man is not a typical medical doctor. That doesn’t mean he doesn’t know his subject matter, but just wanted to clear that up for anyone thinking he’s a MD
Is "Doctor of physical" not self explanatory enough? Lol. I mean, the definition is in the name.
@@BigBusiness02 some people hear the word “doctor” and just assume.
This is a pointless comment
@@lanceevensen8082 so is yours apparently
Thanks! Would a wall sit have a similar effect?
A wall sit is a good starting point
@@TheMovementSystem thank you!
@@easygoingdude9990 progress to higher than 90 degrees one leg wall sit with focus on pushing knee over the toe so the tendon get challenged 45sec x3
@@actioncameraspro I was going to look for progressions! Thanks dude you’ve saved me some time 🙂🙏
@@easygoingdude9990 np im doing 2 quad ext and 1 wall sits 2 times a day for over a month now to keeping my knees good, so I can get my vert up and dunk as 5'5 feet. Right now I only touched the 9'10 rim one time
How many sets and reps?
1 rep, but holding it for 30 sec. 90 sec rest.
3 sets
1:50
Your issues live in your tissues!
Hip flexor video? My knee and hip flexor are the worst
you would really benefit from atg split squat iso where hip flexors are isometrically contacting in the lengthened position. this can undo tightness from satendary lifestyle aswell
3 sets of 30 second holds followed by 90s rests. making sure that in the front leg your calf is not touching your hamstrings. burning sensation in the quads and in the hip flexor of the rear leg
@@terminator_playz5167 thanks man I will give it some goes