Jake, started ingesting your jumper’s knee content this Monday and have implemented isometric exercises this whole week. My knee has gone from excruciating pain in the patellar tendon when bending at a certain angle to almost Non-existent within a few days. Amazing content!
Thanks for all the vids you did for this - was really helpful. I got quad tendonitis in 2014 by doing too frequent/heavy landmine hip belt squats. Rehab didn't work (physio was useless, only had me doing eccentric stuff). Due to various injuries and chronic conditions (ribcage/pelvis stuff that PRI methods fixed) I finally got back into lifting in 2021. 6 years rest and boom quad tendon issues after I started getting some decent weight on split squats - the non loaded leg really hurt. Did the protocol you mention - spanish squat isometrics twice a day and already the pain provocation test is way better. The assurance that pain is ok really helped - otherwise I'd have backed off. Thanks man
@JordyJayHomer knee is still fine! I've got into endurance sports too and despite cycling and running 10 hours a week, along with sprints and weights 0 knee pain
been struggling it’s patella tendon pain in my left knee been getting better but only been doing strength exercises about 2-3 times a week and always backed out when it hurt cause i thought that was bad gonna try this now and will update!!
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.
I got your Jumpers Knee Protocol. Good stuff. I read: “Keep the same weekly sequence of 3 days protocol; if that’s not possible, try to manage sport loads so there is no more than 3 high- intensity training/competition days in a week.” What would you recommend an Olympic weightlifter who trains 6 days a week?
Hi Jake, thanks for all your videos and podcasts, best PT resources out there in my opinion. In your experience, how much/how often can you do isometrics to load the tendon to facilitate desired results (pain down and function improved), eg has 2x a day (am and pm) been more successful than 1x a day in improving load capacity and reducing pain Thanks again man
For my first two weeks I did 2 a days, but then dialed it back to once a day. Two a days were good to get the initial jump start into recovery, but muscles got pretty tired, and stiff all the time. Plus the time it took - doing 3 sets of tendons - patella/quad, and glute medius, well over 30 mins when you do both sides. did not notice any difference in results, but it allows you to see the pain response post 24 hours when you do it once a day in any case I've seen a big improvement all round
In initial stages, twice per day works best to decrease pain and accelerate tendon healing. But every case is different. If all you’re doing is isometrics, those sessions are very short so twice per day shouldn’t be an issue for overall volume and fatigue
Hi Jake, I have been following your patellar tendon recovery guide for some time. I was wondering if, when I have next day pain, I should train at a lighter intensity on that day or wait for the pain to subside? Thanks
If pain is stable (only increasing a bit), keep training as planned. If you get a large increase in pain, that’s where you scale back further. Maybe take it lighter that day or take a rest day, let it settle then get back to it. There’s no concrete science to it.
Not really. Bone you’d listen to pain symptoms right away or hours after. Same with patellofemoral pain. Muscle DOMS is normal and nothing to worry about.
For me personally this advice really fucked me. Different physicists pushed me to fairly quickly (a few weeks) to do heavier excercises and to not care about pain lower than 4/10. The thing was, the discomfort i felt during excersises i wouldnt have even rated as 3/10, but it usualy did last longer than 24h and it did build up over time which meant i had to rest a week every month. Now im doing excercises at a very slowly progressive pace and for the first time in 3 years i feel like i'm actually making progress in my recovery.
I had the same issue. Some people just have a very low perception of pain. I have only improved in my tendonitis when doing a zero pain strategy during exercise and in the next day. It is super slow but I am finally getting better. Doing a 3/10 pain strategy + icing got during ACL rehab just fucked me up for an extra year.
@@romuald9980 not 100% but much much better! I kind of slacked with strengthening exercises once I stopped having pain in my daily life, I need to get back on track to get stronger slowly
Is there a limit to what next day pain should be or should it be zero? I had zero pain even in some sessions in stage 1 and into stage 2. Then I added running back in and very slowly ramped it up to 10 minutes easy jogging every other day, at which point I started getting level 1-2 stiffness/ache in normal day-to-day. I may not have pushed hard enough in isotonics so now focusing on loading the tendon more in stage 2. What's your experience with day-to-day pain level or should it be zero? Thanks man, I got your book too. Also if you have any other tips for distance running cases, it seems to be a bit outside the typical audience since there's no big jumps or quick starts/stops. Just to add, I got the PT over a year ago, only started real rehab this summer after I tried returning several times but it always came back.
Pain scores are subjective, so I can't speak for you. This is where the term "tolerable" comes in. Find what is tolerable for you and work to get things to that point.
@@jake_tuura Thanks. It's definitely very tolerable, just surprised that it came on after nothing in first 1-2 months of rehab. Hard to estimate at what level of pain you're starting to do damage or it's an acceptable part of heavier rehab.
Tendon Pain in Training “Pain experienced in the session, as long as it’s tolerable… it doesn’t seem to have any impact on the long-term outcome.” “Pain after the fact, like the next day… that’s something we have to avoid.” - Dr. Jason Eure
If I have next day pain, should I do a less intense isometric workout on that day? Or should I wait for all pain to drop back to normal, which could be 2-3 days?
Usually good to just hit ISOs and then get back to lifting the following day… if it’s a bad flare up, you’d be better off taking a day or more to let it settle, getting gentle movement in everyday and not completely resting
I have a question: Can a pain caused by damage be delayed and come after 2 days instead of the next day? I have been doing good on single leg isometric hold, was around 45kg for 50seconds. next week I went for 60kg hold for 50seconds x 3 sets. I was feeling I could do 70kg, but I skipped out on that to be safe. Felt no pain at all while working, felt good right after, and felt good day after. But 2 days after I actually started to feel worse, just a little, but annoying. Could it be because of the increase from 45-60kg ? Does not really make sense that it was from the workout since I felt really good the day after, and only got pain 2 days after. Also I thought if I could hold for seconds it can`t be that much load right
Yep, it can come on 2 days later. It's usually 1 day but occasionally it's 2. Especially if you did the training later in the day. If it wasn't a huge increased pain response, I wouldn't worry. If it was a bigger increase in pain, I would just regress the load until that doesn't happen and then progress.
@@jake_tuura Thank you so much for your response! Yes it was later in the day. Not a big increase, just like from 1.5 to 2.5 maybe. I did have a big jump in weight increase, I thought the hold on the leg raise machine would not be so damaging, since I could hold it for 50 seconds and it felt really good. But I guess only increase like 1 plate per week, not 3 like I did.
@@jake_tuura definitely is jumpers knee, I did a bit too much on plyometrics yesterday and pain has slightly increased, should I keep doing plyometrics with less intensity or go back to weights
@@jimmylin9859 depends, usually if there is more pain the following day from an activity, it is too much. Weights or isometrics should be done instead of plyos if you get more pain from doing them… or at least manage the volume and intensity so it doesn’t happen
@@jake_tuura if I keep increasing load gradually will I ever get back into doing super intense sessions 2 hours a day without pain ? Or will jumpers knee be there forever?
Is there a way to self diagnose tendinopathy vs patellofemoral pain? I don't do any jumping, but the side effects of jumper's knee initially seemed to characterize a majority of what I was/am feeling. However, I am now starting to think it is patellofemoral pain as that is more common in non-jumping athletes/people.
To specify, if I warm up properly, bulgarian split squats, front squats, and back squats all feel fine except for the absolute bottom of the "hole". This would indicate quad tendinopathy to me; however, my pain/discomfort is localized below the knee cap. Also, if I drive for too long (20+ mins), the bottom of my knees get aggravated.
@@alecc9489 There are many obvious distinctions between the two. This is the first section of Jumper’s Knee Protocol. PFP is a big area of pain, PT is small. PFP can hurt with random activities, PT more often hurts with explosive activities. Most people have PFP because they’re not good enough athletes to even put enough force through the Patellar Tendon to aggravate it (Patellofemoral joint starts hurting before they can do it).
@@jake_tuura Despite being a rower, I don't classify myself as too good of an athlete. Unless driving is considered an explosive movement, it seems pretty likely that I have the more general PFPS. Thanks for the reply!
@@alecc9489 Likely, yes. My podcast with Jill Cook addressed the differences and what to do: jackedathlete.com/podcast-23-patellar-tendinopathy-vs-patellofemoral-pain-with-jill-cook/
That’s difficult to recommend without more info. Once you’re cleared from PT, you should be able to do a lot of the basic isometric and lifting stuff and then slowly grade back to the store and release stuff.
If I did 3x45s isometric spanish squat and 3x5kg knee extension machine and the tendon feels irritated the next day, should I lower the weight? For example doing only isometric spanish squat?
Completely resting a painful tendon can further degrade the tendon’s structure and it delays your rehab time back into sport (because you will have to go through isometric, isotonic, store and release phases at some point anyway if you want to return to sport).
@@jake_tuura okay yeah for sure. I was just wondering I I’d be fine taking a rest. I’ve had Quad & Patella Tendinopathy. So I’ve been doing Daily Rehab stuff for it. And then I’ve been doing 3 Upperbody workouts per week. So overall around 12-15 hours of workouts per week. I just feel very fatigued. Haven’t had a rest longer then 2 days in 15 weeks. So I’ve been debating on taking a 5 day break.
@@averymellor1389 It’s more about the complete bed rest that you want to really avoid. If you’re doing regular daily activities, you’ll be loading the tendon somewhat... but if there is pain with those activities, your body is still going to be stress shielding the knee and stress shielding the degeneration within the tendon, so it won’t be receiving much signal unless you isolate it to get it healthier and more pain-free.
Do you also think it's reasonable to check your tendon pains even if you're not in rehab and just want to play for example more basketball. So the pain the next day indicates you're not ready for that amount of load
I do the jkp in the AM and my knee hurts pretty bad like a flare up later in the evening but the next morning I’m back to normal. Is this considered tolerated even tho pain increases later that day?
@@10colt01 you could have some PFP going on as well which is leading to the increased pain response. Just do what you can to avoid that type of reaction.
Hey there Jake, thanks for all the great content. I see that you pretty much post exclusively on jumper’s knee/knee pain. How much do you know about Achilles tendinopathy? I would love to hear your opinion on specifics as to what it takes to help with that, I’m currently trying to work through it
Question Jake. You say pain 24 hours, or pain next day. I know I have jumpers knee, played 3 hours of moderate indoor volleyball, from 6:30-9:30 pm. Next morning, yeah, it hurt, no duh, I fully expected that. But should I be examining the pain scale at 9:30 pm at night, since that's 24 hours after? Or is that feeling in the morning that I know its more irritated and painful enough to say it was too much, and just go straight into my isometrics, not worrying about doing the provocation test that late at night?
@@chr0nikler406 how are you doing these days? Did you fix it permanently? I'm currently in your situation and I don't know how much I should pay attention to the feeling in the morning because my basketball practice ends at like 11 p.m and some mornings are pretty rough
![How to Fix Knee Pain [Is It Patellar Tendonitis?]](http://i.ytimg.com/vi/w5fXd5FCS_0/mqdefault.jpg)
![How to Fix Knee Pain [Is It Patellar Tendonitis?]](/img/tr.png)
Jake, started ingesting your jumper’s knee content this Monday and have implemented isometric exercises this whole week. My knee has gone from excruciating pain in the patellar tendon when bending at a certain angle to almost Non-existent within a few days. Amazing content!
Love to see it
Wich videos show the excersises my guy?
@raulcab.672 He has a program, but there is some stuff on his insta/yt before a lift
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
Surprised they let you through the door of planet fitness. Thanks for sharing Jake!
Lol
Thanks for all the vids you did for this - was really helpful. I got quad tendonitis in 2014 by doing too frequent/heavy landmine hip belt squats. Rehab didn't work (physio was useless, only had me doing eccentric stuff). Due to various injuries and chronic conditions (ribcage/pelvis stuff that PRI methods fixed) I finally got back into lifting in 2021. 6 years rest and boom quad tendon issues after I started getting some decent weight on split squats - the non loaded leg really hurt.
Did the protocol you mention - spanish squat isometrics twice a day and already the pain provocation test is way better. The assurance that pain is ok really helped - otherwise I'd have backed off. Thanks man
How's the knee? From my experience, most physios are glorified masseuseseses. Probably 90% of my visits over the years have done nothing
@JordyJayHomer knee is still fine! I've got into endurance sports too and despite cycling and running 10 hours a week, along with sprints and weights 0 knee pain
Also completely agree on most physios!
been struggling it’s patella tendon pain in my left knee been getting better but only been doing strength exercises about 2-3 times a week and always backed out when it hurt cause i thought that was bad gonna try this now and will update!!
and now bro you are 100% back ? Just to know because i have the same for years :/ @nestus7314
@@romuald9980 yes sir for me it was my really tight quads and IT bands get stretching and strengthening and it’ll be a thing of the past
In my case i fixed my harmstrings and im well now. Check your harmistrings with exercises and stretches.
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.
I got your Jumpers Knee Protocol. Good stuff. I read:
“Keep the same weekly sequence of 3 days protocol; if that’s not possible, try to manage sport loads so there is no more than 3 high- intensity training/competition days in a week.”
What would you recommend an Olympic weightlifter who trains 6 days a week?
Manage volume and intensity. You can train daily if you keep those two reasonable.
Most of my symptoms suggest I have tendonosis, except for the "poke" test. No matter where or how hard I poke around, it doesn't hurt. I'm a cyclist
Poking doesn’t tell you anything. Don’t use it.
Hi Jake, thanks for all your videos and podcasts, best PT resources out there in my opinion. In your experience, how much/how often can you do isometrics to load the tendon to facilitate desired results (pain down and function improved), eg has 2x a day (am and pm) been more successful than 1x a day in improving load capacity and reducing pain
Thanks again man
For my first two weeks I did 2 a days, but then dialed it back to once a day.
Two a days were good to get the initial jump start into recovery, but muscles got pretty tired, and stiff all the time.
Plus the time it took - doing 3 sets of tendons - patella/quad, and glute medius, well over 30 mins when you do both sides.
did not notice any difference in results, but it allows you to see the pain response post 24 hours when you do it once a day
in any case I've seen a big improvement all round
In initial stages, twice per day works best to decrease pain and accelerate tendon healing. But every case is different. If all you’re doing is isometrics, those sessions are very short so twice per day shouldn’t be an issue for overall volume and fatigue
@@jake_tuura thanks, that helps! and keep up the great content
Hi Jake, I have been following your patellar tendon recovery guide for some time. I was wondering if, when I have next day pain, I should train at a lighter intensity on that day or wait for the pain to subside? Thanks
If pain is stable (only increasing a bit), keep training as planned.
If you get a large increase in pain, that’s where you scale back further. Maybe take it lighter that day or take a rest day, let it settle then get back to it.
There’s no concrete science to it.
Great vid dude. Would you say approach generally applies to other symptoms as well, not only patellar tendinopathy?
Not really. Bone you’d listen to pain symptoms right away or hours after. Same with patellofemoral pain. Muscle DOMS is normal and nothing to worry about.
Very interesting thank you
For me personally this advice really fucked me. Different physicists pushed me to fairly quickly (a few weeks) to do heavier excercises and to not care about pain lower than 4/10. The thing was, the discomfort i felt during excersises i wouldnt have even rated as 3/10, but it usualy did last longer than 24h and it did build up over time which meant i had to rest a week every month. Now im doing excercises at a very slowly progressive pace and for the first time in 3 years i feel like i'm actually making progress in my recovery.
I had the same issue. Some people just have a very low perception of pain. I have only improved in my tendonitis when doing a zero pain strategy during exercise and in the next day. It is super slow but I am finally getting better. Doing a 3/10 pain strategy + icing got during ACL rehab just fucked me up for an extra year.
@@belenlg5978and know bro you are 100% back ? Just to know because i have the same for years :/
@@romuald9980 not 100% but much much better! I kind of slacked with strengthening exercises once I stopped having pain in my daily life, I need to get back on track to get stronger slowly
@@belenlg5978 was it better at all in the long run?
Is there a limit to what next day pain should be or should it be zero? I had zero pain even in some sessions in stage 1 and into stage 2. Then I added running back in and very slowly ramped it up to 10 minutes easy jogging every other day, at which point I started getting level 1-2 stiffness/ache in normal day-to-day. I may not have pushed hard enough in isotonics so now focusing on loading the tendon more in stage 2. What's your experience with day-to-day pain level or should it be zero? Thanks man, I got your book too. Also if you have any other tips for distance running cases, it seems to be a bit outside the typical audience since there's no big jumps or quick starts/stops.
Just to add, I got the PT over a year ago, only started real rehab this summer after I tried returning several times but it always came back.
Pain scores are subjective, so I can't speak for you. This is where the term "tolerable" comes in. Find what is tolerable for you and work to get things to that point.
@@jake_tuura Thanks. It's definitely very tolerable, just surprised that it came on after nothing in first 1-2 months of rehab. Hard to estimate at what level of pain you're starting to do damage or it's an acceptable part of heavier rehab.
Do you have a link to that podcast you mentioned at the end there? Thanks great video again
jackedathlete.com/podcast-25-tendon-qa-with-dr-jason-eure/
Tendon Pain in Training
“Pain experienced in the session, as long as it’s tolerable… it doesn’t seem to have any impact on the long-term outcome.”
“Pain after the fact, like the next day… that’s something we have to avoid.”
- Dr. Jason Eure
If I have next day pain, should I do a less intense isometric workout on that day? Or should I wait for all pain to drop back to normal, which could be 2-3 days?
Usually good to just hit ISOs and then get back to lifting the following day… if it’s a bad flare up, you’d be better off taking a day or more to let it settle, getting gentle movement in everyday and not completely resting
what about if during the exercise it doesnt hurt at all, but the the next day it hurts more than the day prior?
Same for me
I think based on the video, if pain is worse the next day, the load was not tolerable
What if I can't do squats and romanian deadlifts because of spine? Is there any chance to swap them for something else?
I have a question:
Can a pain caused by damage be delayed and come after 2 days instead of the next day?
I have been doing good on single leg isometric hold, was around 45kg for 50seconds. next week I went for 60kg hold for 50seconds x 3 sets. I was feeling I could do 70kg, but I skipped out on that to be safe. Felt no pain at all while working, felt good right after, and felt good day after.
But 2 days after I actually started to feel worse, just a little, but annoying. Could it be because of the increase from 45-60kg ?
Does not really make sense that it was from the workout since I felt really good the day after, and only got pain 2 days after.
Also I thought if I could hold for seconds it can`t be that much load right
Yep, it can come on 2 days later. It's usually 1 day but occasionally it's 2. Especially if you did the training later in the day.
If it wasn't a huge increased pain response, I wouldn't worry. If it was a bigger increase in pain, I would just regress the load until that doesn't happen and then progress.
@@jake_tuura Thank you so much for your response!
Yes it was later in the day. Not a big increase, just like from 1.5 to 2.5 maybe.
I did have a big jump in weight increase, I thought the hold on the leg raise machine would not be so damaging, since I could hold it for 50 seconds and it felt really good.
But I guess only increase like 1 plate per week, not 3 like I did.
So what do I do if pain increase 24 hours later
Maybe wrong diagnosis and it’s not a tendon issue… or if more pain the next day, you need to scale back load so that doesn’t happen
@@jake_tuura definitely is jumpers knee, I did a bit too much on plyometrics yesterday and pain has slightly increased, should I keep doing plyometrics with less intensity or go back to weights
@@jimmylin9859 depends, usually if there is more pain the following day from an activity, it is too much. Weights or isometrics should be done instead of plyos if you get more pain from doing them… or at least manage the volume and intensity so it doesn’t happen
@@jake_tuura it’s only 4/10 Pain during the single leg decline test , 24 hours after intense plyos the other day, before that it was 1\10 pain
@@jake_tuura if I keep increasing load gradually will I ever get back into doing super intense sessions 2 hours a day without pain ? Or will jumpers knee be there forever?
Thnks dude 🥰🥰
Is there a way to self diagnose tendinopathy vs patellofemoral pain? I don't do any jumping, but the side effects of jumper's knee initially seemed to characterize a majority of what I was/am feeling. However, I am now starting to think it is patellofemoral pain as that is more common in non-jumping athletes/people.
To specify, if I warm up properly, bulgarian split squats, front squats, and back squats all feel fine except for the absolute bottom of the "hole". This would indicate quad tendinopathy to me; however, my pain/discomfort is localized below the knee cap. Also, if I drive for too long (20+ mins), the bottom of my knees get aggravated.
@@alecc9489 There are many obvious distinctions between the two. This is the first section of Jumper’s Knee Protocol. PFP is a big area of pain, PT is small. PFP can hurt with random activities, PT more often hurts with explosive activities. Most people have PFP because they’re not good enough athletes to even put enough force through the Patellar Tendon to aggravate it (Patellofemoral joint starts hurting before they can do it).
@@jake_tuura Despite being a rower, I don't classify myself as too good of an athlete. Unless driving is considered an explosive movement, it seems pretty likely that I have the more general PFPS. Thanks for the reply!
@@alecc9489 Likely, yes. My podcast with Jill Cook addressed the differences and what to do: jackedathlete.com/podcast-23-patellar-tendinopathy-vs-patellofemoral-pain-with-jill-cook/
@@jake_tuura Thanks!
What exercises you recommend after my 2 surgeries for a ruptured patellar tendon. I have 100 degree flexion
That’s difficult to recommend without more info. Once you’re cleared from PT, you should be able to do a lot of the basic isometric and lifting stuff and then slowly grade back to the store and release stuff.
@Jake Tuura I lift regularly run and jump. My biggest obstacles is running fast, leg extensions and hip tightness as of right now
How’s your tendons doing since? It’s crazy to me to even think people can recovery from tendon ruptures
If I did 3x45s isometric spanish squat and 3x5kg knee extension machine and the tendon feels irritated the next day, should I lower the weight? For example doing only isometric spanish squat?
Yes
Do you think a few days of pure rest every few months will be detrimental to the rehabilitation and load tolerance of the tendon?
Depends. If you have bad pain at that moment, you should not be resting. If you have no pain or minimal, you can take rest and be fine.
Completely resting a painful tendon can further degrade the tendon’s structure and it delays your rehab time back into sport (because you will have to go through isometric, isotonic, store and release phases at some point anyway if you want to return to sport).
@@jake_tuura okay yeah for sure. I was just wondering I I’d be fine taking a rest. I’ve had Quad & Patella Tendinopathy. So I’ve been doing Daily Rehab stuff for it. And then I’ve been doing 3 Upperbody workouts per week. So overall around 12-15 hours of workouts per week. I just feel very fatigued. Haven’t had a rest longer then 2 days in 15 weeks. So I’ve been debating on taking a 5 day break.
@@averymellor1389 It’s more about the complete bed rest that you want to really avoid. If you’re doing regular daily activities, you’ll be loading the tendon somewhat... but if there is pain with those activities, your body is still going to be stress shielding the knee and stress shielding the degeneration within the tendon, so it won’t be receiving much signal unless you isolate it to get it healthier and more pain-free.
What if its still the same? Whenever I’m done with the iso the pain subsides but the next day it will he the same
Pain settles over time if you’re patient enough… and if you don’t keep aggravating it
Do you also think it's reasonable to check your tendon pains even if you're not in rehab and just want to play for example more basketball. So the pain the next day indicates you're not ready for that amount of load
does icing hurt or help the tendon health
Probably neither
Bro you got anything for an MCL sprain 😪
Nope
I do the jkp in the AM and my knee hurts pretty bad like a flare up later in the evening but the next morning I’m back to normal. Is this considered tolerated even tho pain increases later that day?
I would try to avoid that. Different exercises and/or loads to where you’re not getting increased pain responses then progress from there.
@@jake_tuura Right on, I will lower the weight on the quad extender isometrics and see how that goes for a few days
@@10colt01 you could have some PFP going on as well which is leading to the increased pain response. Just do what you can to avoid that type of reaction.
@@jake_tuura good deal I’ll keep on the course with lowered intensity and see if that keeps me from exceeding a 3/10 pain after my workouts
Hey there Jake, thanks for all the great content. I see that you pretty much post exclusively on jumper’s knee/knee pain. How much do you know about Achilles tendinopathy? I would love to hear your opinion on specifics as to what it takes to help with that, I’m currently trying to work through it
👑 of 🚀
Lol
Question Jake. You say pain 24 hours, or pain next day. I know I have jumpers knee, played 3 hours of moderate indoor volleyball, from 6:30-9:30 pm. Next morning, yeah, it hurt, no duh, I fully expected that. But should I be examining the pain scale at 9:30 pm at night, since that's 24 hours after? Or is that feeling in the morning that I know its more irritated and painful enough to say it was too much, and just go straight into my isometrics, not worrying about doing the provocation test that late at night?
Some say 24 hour, some say next morning. I lean towards next morning but both can be useful. Find what works for you.
@@jake_tuura that was a nutty response time. Thanks
@@chr0nikler406 how are you doing these days? Did you fix it permanently? I'm currently in your situation and I don't know how much I should pay attention to the feeling in the morning because my basketball practice ends at like 11 p.m and some mornings are pretty rough
Thnks dude 🥰🥰