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sadly, even isometrics make my PT worse the next day. Not sure what is left to try out at this point.

This is the first many many videos that I have watched. It’s an actual plan for the stage before return to sport. Thank you.

Does this apply to quadricep tendon pain ?

It blows me away how much these make my knees feel better when they're inflamed from basketball. Totally non-intuitive but it's working for me

Thanks for sharing. I'm here because I have trigger finger. I'm holding a heavy weight (via cable machine) for 30-45 secs once or twice a day for a few sets. After nearly a week I'm feeling less pain and getting better range of motion. I'm expecting a long time rehabing and remodelling the tendons. Once again, thank you.

Is dropping the weight necessary coz that isn't allowed in my gym

Banger of a video

Another awesome video

Can this cause heel pain too? I’m 22 and first I only had patella Alta in my right knee and hoffas fat pad and now both of my knees hurt and it causes heel pain when I stand for to long. It’s been a year and I haven’t gotten any proper answers or treatment options and I really don’t want to opt for steroid injections since I heard it can damage your cartilage. My hips and ankles crack a lot maybe it could be connected to that?

Would you know if it’s possible to have a tear in the fat pad? If so after overuse after a hyper extension back 3 years ago (my situation) any idea how long it can take to recover ?

Thanks for sharing it Jake!

These are fucking awesome videos

Ok leg extension iso is good for tendon, but how about leg extension lifting not iso?

Hi Jak, I've been dealing with patellar tendinopathy for almost a year now, and I’m trying to rehab while continuing to play in a pain-guided way. It’s been a bumpy road so far. One issue I’ve been experiencing, which I haven’t come across in videos or comments, is pain at night. After exercising, I feel good with low pain, but during the night, the tendon flares up significantly, often waking me up. However, by the time I wake up in the morning, I’m back to baseline and feel ready to train again. Is this something you’ve ever experienced or heard of?

In my case i fixed my harmstrings and im well now. Check your harmistrings with exercises and stretches.

In my case i fixed my harmstrings and im well now. Check your harmistrings with exercises and stretches.

My gym doesn't have a med ball What alternative would you recommend?

I've been dealing with patella tendonothapy for 2 years.. rehab goes well then I get back to sports and the tendon gets too painful again. Thankfully, two years of this and I've learnt a lot in how to make it better. This video is short but if followed properly it's all you need to make that full recovery.

We don't have a med ball in my gym Any alternative?

Hi Jake! What about squatting against the wall? I have been watching your videos and I tried with that one since I didn't think about buying an elastic band. Now that I think about it, I might buy one haha :D

What about with regards to a heels elevated high bar squat

are you still doing concentric only training?

old video , but is that psoas iso good for someone dealing with hip/ adductor pain ?

Thank you so much Jake, that really was a masterclass!

Hi! LA fitness basketball court

Thank you!

Hi Jake, Bitta background I'm 33, 6ft 1 and about 88kg at 15% bodyfat. I bought your programme about 12 weeks ago and its really helped me tackle my knee, but other tendon injuries also. Last October I injured my patella skydiving. Ran a landing a bit too quickly and felt ,as you mention in this video, a pop. Nothing too bad, took a week off training and felt good to go. I was running up the stairs in the hospital a week later, when my gf went into labour, I felt and essentially knee'd the staircase step. Full snap and crack. Tendon was screaming at me in pain. I started the knees over toes programme and it made it worse. When I first got the knee injury I decided to rehab the knee and train upper body more frequently. Within 4 weeks of heavy upper body lifting I had bicep and rotator cuff tendonitis in both shoulders. Moreso on the right side than the left. Up until May everything was still so painful. I threw physiotherapy, cbd, NSAIDs and even a witch doctor ( chiropractor) at it to help. Nothing did. I slept in the spare bedroom to ensure I'd get enough sleep and supplemented with collagen, Vitamin C, magneisum, omega 3's ect....Nothing worked. I started your patella programme, and began watching most of your videos and podcasts. Now that I understood how the tendons work, and respond to exercise stimuli, I decided to switch all my upper body movements to isometrics and to continue with phase 1 of your lower body knee recovery programme. That was about 9 or 10 weeks ago. I have been finally able to beat the pain response in my shoulders using isometrics( about 5% of tightness remains but is rapidly leaving me) and my knee feels great day to day. I'm still not fully confident to load up heavy barbells but we're getting there. This is incredible information you put out here. Really hope you continue making videos to help others like me. Kind Regards, Ronan

Interesting video

Hi there Jake, great content, thank you for all this because I'm 45-year-old hooper constantly managing my jumper's knee. I'm going to move to your protocol. One quick question, do you approve of using a wedge when doing Bulgarian split squats? I've been using them a lot for ankle mobility and I like them

based korn listener

Oh boy I can see the dust clouds going up should have worn a mask for sure

free fertilizer

Great presentation and message: load the sucker for life, until you die, be strong! Do you know where I can find similar information for muscle belly injuries, problems, and regeneration? Thanks in advance.

Recently I participated in a sky run with a 1310m elevation on a 20km distance, the end 2,5km was very steep but my stupid ass ran downwards in a straight line, while also weighing 100kgs . After 2 weeks I still have knee pain, mainly when stressing the knee, but have no problem going upwards or downwards in the stairs. Been watching your videos on trying to figure out what is it exactly. The doctor recomanded the usual rest and gave me anti-inflammatory medication. Based on this video I think i have PT because after a few sets of leg extensions the pain is almost totally gone, but when doing a sissy squat the pain is up high above the knee, but is more sharp then dull. Maybe I also messed up my quadriceps tendon? Thank you very mutch for your work, it really helped make me feel like im not completly messed uo my right knee

Thoughts on Sissy Squat Machine?

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?

What can I do instead of hurdle hopping if I don't have hurdles? I'm speaking about stage 4

What IF isometrics is not decreasing my pain?

Hi Jake. I've been using your rehab program for over a year and am back to full fitness and playing football/soccer again. However, in a deep squat position I feel pain in the patella tendon just below the kneecap. What could be the reasons for this? Thanks heaps for all your information! you've helped me heaps..

Thank you.

I just did the same to my groin, how did you recover from it

so why did you include both squats and split squats in your protocol? shouldn't split squats be enough?

Is it safe if you have knee crepitus and klicking?

What does RPE mean?

Sick I got 900lbs last night

Genius

Glad I found this channel. Thanks.

what if I don't know my rep max? what should I assume as 70%?

what is a twisted knee? like a knocked knee aka valgus knee?

Is a wall-sit practically the same?