- Видео 627
- Просмотров 2 001 510
Jake Tuura
США
Добавлен 4 мар 2013
Goals:
- Get Jacked
- Build Strength
- Enhance Athletic Explosiveness
Along with a Masters in Exercise Physiology, I hold the following certifications:
- Certified Strength and Conditioning Specialist (NSCA)
- Sports Performance Coach (USA-Weightlifting)
- Be Activated Level 1 & 2
- Reflexive Performance Reset Level 1
- Titleist Performance Institute Level 1
I am currently an Assistant Strength and Conditioning Coach at Youngstown State University where I head the programs for W Basketball, M/W Golf, W Soccer, and W Swim/Dive.
- Get Jacked
- Build Strength
- Enhance Athletic Explosiveness
Along with a Masters in Exercise Physiology, I hold the following certifications:
- Certified Strength and Conditioning Specialist (NSCA)
- Sports Performance Coach (USA-Weightlifting)
- Be Activated Level 1 & 2
- Reflexive Performance Reset Level 1
- Titleist Performance Institute Level 1
I am currently an Assistant Strength and Conditioning Coach at Youngstown State University where I head the programs for W Basketball, M/W Golf, W Soccer, and W Swim/Dive.
30 Tendon Concepts
Recorded for Compound Performance Summit. Kyle said I could throw it up on my RUclips. Thank you, Kyle.
Просмотров: 6 716
Видео
[2022 STUDY] Is patellar tendon pain different than other tendon pains?
Просмотров 1,9 тыс.Год назад
[2022 STUDY] Is patellar tendon pain different than other tendon pains?
Some Healthy Knees Don’t Look Good (Imaging of Pain-Free Basketball Players)
Просмотров 3,6 тыс.2 года назад
Some Healthy Knees Don’t Look Good (Imaging of Pain-Free Basketball Players)
5x the Risk of Developing Tendon Pain
Просмотров 3,4 тыс.2 года назад
5x the Risk of Developing Tendon Pain
The Sacrificial Collagen in Your Tendons
Просмотров 1,4 тыс.2 года назад
The Sacrificial Collagen in Your Tendons
The Time I Blew Up My Patellofemoral Joint and the 4 Subcategories of PFP.
Просмотров 4,4 тыс.2 года назад
The Time I Blew Up My Patellofemoral Joint and the 4 Subcategories of PFP.
Sliding Tendons: The Interfascicular Matrix
Просмотров 2,2 тыс.2 года назад
Sliding Tendons: The Interfascicular Matrix
Jacked Athlete Podcast #65: Tim Riley
Просмотров 1,4 тыс.2 года назад
Jacked Athlete Podcast #65: Tim Riley
Jumper’s Knee: Resting (Fix Patellar Tendon Pain)
Просмотров 12 тыс.2 года назад
Jumper’s Knee: Resting (Fix Patellar Tendon Pain)
Jumper’s Knee: Pathomechanics (Fix Patellar Tendon Pain)
Просмотров 11 тыс.2 года назад
Jumper’s Knee: Pathomechanics (Fix Patellar Tendon Pain)
Jumper’s Knee: Finding Hip and Knee Balance (Fix Patellar Tendon Pain)
Просмотров 4,1 тыс.2 года назад
Jumper’s Knee: Finding Hip and Knee Balance (Fix Patellar Tendon Pain)
Jumper’s Knee: Band Assist for Less Pain (Fix Patellar Tendon Pain)
Просмотров 2,8 тыс.2 года назад
Jumper’s Knee: Band Assist for Less Pain (Fix Patellar Tendon Pain)
Jumper’s Knee: Don’t Lockout Reps (Fix Patellar Tendon Pain)
Просмотров 10 тыс.2 года назад
Jumper’s Knee: Don’t Lockout Reps (Fix Patellar Tendon Pain)
Jumper’s Knee: How to Get Back to Jumping (Fix Patellar Tendon Pain)
Просмотров 9 тыс.2 года назад
Jumper’s Knee: How to Get Back to Jumping (Fix Patellar Tendon Pain)
Jumper’s Knee: Regaining Knee Bent Landings (Fix Patellar Tendon Pain)
Просмотров 2,1 тыс.2 года назад
Jumper’s Knee: Regaining Knee Bent Landings (Fix Patellar Tendon Pain)
Jumper’s Knee: Putting the “Heavy” in Heavy Slow Resistance (Fix Patellar Tendon Pain)
Просмотров 9 тыс.2 года назад
Jumper’s Knee: Putting the “Heavy” in Heavy Slow Resistance (Fix Patellar Tendon Pain)
sadly, even isometrics make my PT worse the next day. Not sure what is left to try out at this point.
@@FORAI22 usually because it’s patellofemoral pain, download anterior knee pain book and revisit diagnosis: jaketuura.gumroad.com/l/brgsq?_gl=1*1gxohxd*_ga*NjkzNDkxMDI5LjE3Mjc3NDc1OTQ.*_ga_6LJN6D94N6*MTcyOTkxMjg5Ni40Mi4xLjE3Mjk5MTI5MDAuMC4wLjA.
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
@@roshan6423 no
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 ?
@@estebans4870 unsure on that, I’d consult with Claire Robertson to find out more info on fat pad. clairepatella.com
@@jake_tuurathanks for that follow up !!
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?
also good
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?
Yeah, it happens. Usually if the knee is bent, similar to sitting in a car for long periods. I think the tendon starts to take on water and you feel the increased pressure (I could be wrong there)… it’s not really a useful sign, it just means you should still be rehabbing… tends to go away slowly over time.
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?
Explosive push up, row, pull up, match the sets and reps
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
It can be good, progress it to a single leg wall sit so you can get more strain on the tendon.
What about with regards to a heels elevated high bar squat
Good but single leg training is still better so you can isolate one patellar at a time
are you still doing concentric only training?
From time to time
old video , but is that psoas iso good for someone dealing with hip/ adductor pain ?
Maybe yes, maybe no. Try and see.
@@jake_tuura thank you 🙏 for the reply! If all else fails cortisone shot it is
Thank you so much Jake, that really was a masterclass!
Thank you
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
W
What isometrics did you use for your shoulders? I also have a issue with my rotator cuff and bicep tendon(shoulder end). After going on a jake tuura podcast marathon its struck me that i should do iso’s for my shoulders too.
@@Jake-tm7zg Y,T,A,W raises, external rotations, thoracic spine opening, band pullaparts. Go onto E3 Rehab , have a look at their shoulder programme and apply the tendon concepts you've learned here.
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
@@KenyonCotton yes
@@jake_tuura Cool cool, thanks for the response
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.
Not really, no
@@jake_tuura Thanks.
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
Yep
Thoughts on Sissy Squat Machine?
Personally not a fan but it could probably work well
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?
Fear of light pain could mean you’re soft. Keep training.
@jake_tuura think before you speak. My physio says it's a tendon issue. Use your brain going forwards.
@@JayDee98765 whether it’s a tendon issue or not, my statement holds true
@jake_tuura sure Jake, you keep talking tough over the Internet.
What can I do instead of hurdle hopping if I don't have hurdles? I'm speaking about stage 4
Hop over imaginary hurdles
What IF isometrics is not decreasing my pain?
They should If the pain is over a 3/10 even when you do isometrics then you probably are putting too much weight, keep experiencing with weight until you find one that gives you a 3/10 pain or less, and then start progressing Plus i'd recommend that you use isometrics that totally isolate the quadriceps muscle (e.g: leg extension isometric) instead of the split squat isometric
Use a lighter load and/or different isometric exercise.
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..
@@ResponsibleBoooms that’s common. Nothing to worry about. It’s a position where the tendon is probably mashing against the patella and aggravating it. Might go away, might not. It’s not concerning
@@jake_tuura thank you for your answer! Is there anything such as stretching out the quads to potentially help the patella and tendon be less likely to mash in this position or is just one of those things that may or may not go away like you said? thanks again for your help man, truly changed my life
Thank you.
I just did the same to my groin, how did you recover from it
Trained only upper body for two weeks and it healed naturally
so why did you include both squats and split squats in your protocol? shouldn't split squats be enough?
Because squats are also good
Is it safe if you have knee crepitus and klicking?
Yep
What does RPE mean?
Rate of percieved exertion. Google it
Google it
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%?
@@filoreykjavik do sets of 5 reps heavy
what is a twisted knee? like a knocked knee aka valgus knee?
Knee that doesn’t like to bend right
@@jake_tuura so how it bends? to the side?
@@filoreykjavik femur and tibia relationship is out of whack
Is a wall-sit practically the same?
@@filoreykjavik no, wall sit it easy, Spanish squat is hard
@@jake_tuura oh okay thank you for the response! I'll try this out
@@jake_tuura I find single-leg wall sit harder than spanish squat
@@filoreykjavik many such cases
@@filoreykjavik double leg wall sit is very easy. Single is hard.