When on bbal camp in serbia i had the same issue, jumpers knee instread of rest they made me do low weight loads of reps to strenghten every muscle around it, since then never had any issues
@@TheDutchGameCrewNL I did several light jumps yesterday (at the height where I'm able to just touch the rim with fingertips), my knees didn't hurt, when could I try to go to max jumps you reckon?
@@EL-oe9dx Depends, my tip would be , rather take it slow and recover all the way than rush into it. Strengthen all muscle around the knees and train on proper landing form, since you wont be able to fully jump now is the time to work on the little things. Work on quadriceps, hamstring with low weight and lots of reps, slow and steady on higherweight, then build up towards explosive movement when ready, will take a few weeks depending on recovery. Best to also take a good high protein diet to recover faster.
@@TheDutchGameCrewNL ty for advices. all I'm doing rn is bodyweight squats, wall sits, leg raises, glute bridges and exercises with resistance band. also started with landing from 6 in platform. is it okay that my knees feel kinda sore (little discomfort) in the mornings? it goes away when I start to move
I felt like i had the start of a tendonitis, i had no injury but suddenly my achille tendon was painful , i watched a video telling us to do three progressions , isolemetric calf raise then one leg calf raise w then pogo jumps I felt no pain in the first two exercise so i went for the pogo jumps , it hurted at the start but i quicklu got rid of the pain in one day.
I am hyperlaxis therefore hypermobility everywhere really especially ankle and knees but suddenly how many sessions and what duration per week should i do to stabilize all his ? Tkans you to all those who can inform me on the subject
It takes a while. And the rehab is painful. And the most important thing - for 90% U can´t regain full mobility passively, you have workout through it. But get yourself checked first and work with the physical therapist to make sure you heal properly and avoid unintentional setbacks from overload (or longer process due to underload)
Here’s the biggest “secret” to fixing chondromalacia patella/runners knee, patellafemoral syndrome/jumper’s knee for many of you: - Stop running and jumping for a couple weeks. - Dramatically improve your ankle mobility, work on it every day and never stop. -Don’t do any weighted quad strengthening exercises that load the tendon until you fix your ankle mobility. -Strengthen your hamstrings, glutes, and tibialis. -Slowly add back jogging then running and jumping, and some quad exercises. It’s ok if you have some pain during and after your workouts. Ice a few times per day so that you are pain free the next day. -Continue to fix your ankle mobility, lose it and your pain will return. Do this for a month or two and tell me you still have that pain.
No. Because the reason why it hurts while doing wte activity that you do is because it is not strong. You need to strengthen the tendon. for example what I did was I did squats with weights. On the eccentric (going down) i would go down slowly and pause for about a second right before coming back up when I come back up I would explode almost like if I was going to jump. Because for me basketball is what caused my pain. The jumping.
I'm not an expert, but I've had patella tendinopathy for a couple years now and I've finally started doing things that actually help it and I feel like I'm on my way getting it taken care of. Mine was really bad. I would play a full game and then need to support a lot of my weight on the handrail when going upstairs to my apartment. You might not be at that pain level yet, but the routine can still be the same, just a little more accelerated. 1. Try to stop reaggravating the injury. Reduce the number of times per week that you play or stop altogether. It's hard to get yourself to do it, but it's just going to make it worse if you keep pounding away at the same pace you're going. 2. figure out what's likely causing your knee trouble. It can be a lot of different things. I'd recommend at least one visit to a physical therapist and have them give you an evaluation to help narrow down the potential issues. Many times, there's a weak glute medius involved. For me, I also had really poor hip and ankle mobility and tight/weak calves along with likely having a weak glute medius/minimus. I've also found that my internal hip rotation on my right side is an issue, and I'm working on that. They all might be connected to one or two things, but rather than guessing, I figured I would work at them all together regardless. 3. Address those issues and start doing isometrics and/or low impact and/or eccentric exercises. You want to load the tendon, so sitting around does nothing. For me, I started with doing wall sits or spanish squat holds 3 sets of 45-60 seconds with some light butt-kickers in between sets to loosen up a little. I did that every day for a couple weeks and slowly added other things in addition to it. Some days, your knees will hurt and you'll want to back off a little and just do something like body weight slant board squats for 10 minutes along with some lying lateral leg raises. Other days, you'll be feeling strong and maybe you can do 3 seconds down, 1 hold, 3 up hack squats for 4x6. Keep it moving at least once a day, but don't damage yourself further trying to do too much. 4. As he said in this video, slowly build up in load and impact. Get back into some jogging a little every day and see how your knees feel. After a week, try to do some interval running. Then maybe after a couple weeks, some light suicides making sure you aren't doing really hard stops and cuts. Then move on to some lower impact plyometrics. 5. If you chose to stop playing basketball for a bit at one point, maybe try to play again once a week and see how it goes. Slowly go up from there. The knee pain might never go away, or you might find that all you needed to do was some isometrics and another loading exercise or two before you're able to come back. Every case is different. Hope that's helpful to you. PJF has a few videos on this and there are several others on youtube as well that are helpful. Just make sure you don't accept "just rest it" as an answer.
@@evilpotato112 bro thanks so much inma try these because I really need this in order to get to play colledge ball...I'll get back to u in a month on how its going
![How To Fix Jumper's Knee Pain & Strengthen Tendon! [My Journey]](http://i.ytimg.com/vi/7Pa3InA3yfE/mqdefault.jpg)
I really wish D Rose went to you after his 1st ACL tear. Still would be in his prime if he had you!
Gotta progressively overload those tendons 💎 I’m hyped for the Knee Code release!
Thanks for uploading so often, ur videos are extremely useful
Great info as always
When on bbal camp in serbia i had the same issue, jumpers knee instread of rest they made me do low weight loads of reps to strenghten every muscle around it, since then never had any issues
how long did it take to start jumping again?
@@EL-oe9dx 5 weeks to be back to maxvert, after not being able to juml at all.
@@TheDutchGameCrewNL I did several light jumps yesterday (at the height where I'm able to just touch the rim with fingertips), my knees didn't hurt, when could I try to go to max jumps you reckon?
@@EL-oe9dx Depends, my tip would be , rather take it slow and recover all the way than rush into it. Strengthen all muscle around the knees and train on proper landing form, since you wont be able to fully jump now is the time to work on the little things.
Work on quadriceps, hamstring with low weight and lots of reps, slow and steady on higherweight, then build up towards explosive movement when ready, will take a few weeks depending on recovery. Best to also take a good high protein diet to recover faster.
@@TheDutchGameCrewNL ty for advices. all I'm doing rn is bodyweight squats, wall sits, leg raises, glute bridges and exercises with resistance band. also started with landing from 6 in platform. is it okay that my knees feel kinda sore (little discomfort) in the mornings? it goes away when I start to move
I felt like i had the start of a tendonitis, i had no injury but suddenly my achille tendon was painful , i watched a video telling us to do three progressions , isolemetric calf raise then one leg calf raise w then pogo jumps
I felt no pain in the first two exercise so i went for the pogo jumps , it hurted at the start but i quicklu got rid of the pain in one day.
Is there any vid on this channel that deals with help for fluoroquinolone induced tendinopathy?
how long would you say the progression would take from acute tendonitis to deload, isometrics, weight training, plyos, then sports?
I am hyperlaxis therefore hypermobility everywhere really especially ankle and knees but suddenly how many sessions and what duration per week should i do to stabilize all his ?
Tkans you to all those who can inform me on the subject
I recently sprained my left shoulder. Will I regain full mobility passively, or is there program/protocol I need to follow?
Shoulder got a lot of different tendons in it. Go ahead and get it checked out by a professional
It takes a while. And the rehab is painful. And the most important thing - for 90% U can´t regain full mobility passively, you have workout through it. But get yourself checked first and work with the physical therapist to make sure you heal properly and avoid unintentional setbacks from overload (or longer process due to underload)
Great Video! I have wrist tendenitis as well, anything I can do?
do you have program for Jumper's knee rehab and then transition to coming to sports? I'm interested
Here’s the biggest “secret” to fixing chondromalacia patella/runners knee, patellafemoral syndrome/jumper’s knee for many of you:
- Stop running and jumping for a couple weeks.
- Dramatically improve your ankle mobility, work on it every day and never stop.
-Don’t do any weighted quad strengthening exercises that load the tendon until you fix your ankle mobility.
-Strengthen your hamstrings, glutes, and tibialis.
-Slowly add back jogging then running and jumping, and some quad exercises.
It’s ok if you have some pain during and after your workouts. Ice a few times per day so that you are pain free the next day.
-Continue to fix your ankle mobility, lose it and your pain will return.
Do this for a month or two and tell me you still have that pain.
I just sprained my ankle by landing on someone’s foot. How can I make a full recovery? RICE? Not sure when to stop resting and start rehab exercises
usually high level single leg speed hops off a box drop downhill with a weightvest should fix that
jk
best shoes for basketball?
Shaq sneakers from Walmart
Today i played with jumpers knee i didn't feel any pain until they 3rd quarter and basically fucked it up again
So I shouldn’t rest my jumpers knee ?
No. Because the reason why it hurts while doing wte activity that you do is because it is not strong. You need to strengthen the tendon. for example what I did was I did squats with weights. On the eccentric (going down) i would go down slowly and pause for about a second right before coming back up when I come back up I would explode almost like if I was going to jump. Because for me basketball is what caused my pain. The jumping.
If it hurts wait about 2 weeks without doing the activity that aggravates it. And then start doing the patellar tendon strengthening exercises
Facts!!!!!!!
I been playing ball at the gym every morning before school but everytime I play my knees just hurt from jumpers knees. What do I do?
I'm not an expert, but I've had patella tendinopathy for a couple years now and I've finally started doing things that actually help it and I feel like I'm on my way getting it taken care of. Mine was really bad. I would play a full game and then need to support a lot of my weight on the handrail when going upstairs to my apartment. You might not be at that pain level yet, but the routine can still be the same, just a little more accelerated.
1. Try to stop reaggravating the injury. Reduce the number of times per week that you play or stop altogether. It's hard to get yourself to do it, but it's just going to make it worse if you keep pounding away at the same pace you're going.
2. figure out what's likely causing your knee trouble. It can be a lot of different things. I'd recommend at least one visit to a physical therapist and have them give you an evaluation to help narrow down the potential issues. Many times, there's a weak glute medius involved. For me, I also had really poor hip and ankle mobility and tight/weak calves along with likely having a weak glute medius/minimus. I've also found that my internal hip rotation on my right side is an issue, and I'm working on that. They all might be connected to one or two things, but rather than guessing, I figured I would work at them all together regardless.
3. Address those issues and start doing isometrics and/or low impact and/or eccentric exercises. You want to load the tendon, so sitting around does nothing. For me, I started with doing wall sits or spanish squat holds 3 sets of 45-60 seconds with some light butt-kickers in between sets to loosen up a little. I did that every day for a couple weeks and slowly added other things in addition to it. Some days, your knees will hurt and you'll want to back off a little and just do something like body weight slant board squats for 10 minutes along with some lying lateral leg raises. Other days, you'll be feeling strong and maybe you can do 3 seconds down, 1 hold, 3 up hack squats for 4x6. Keep it moving at least once a day, but don't damage yourself further trying to do too much.
4. As he said in this video, slowly build up in load and impact. Get back into some jogging a little every day and see how your knees feel. After a week, try to do some interval running. Then maybe after a couple weeks, some light suicides making sure you aren't doing really hard stops and cuts. Then move on to some lower impact plyometrics.
5. If you chose to stop playing basketball for a bit at one point, maybe try to play again once a week and see how it goes. Slowly go up from there. The knee pain might never go away, or you might find that all you needed to do was some isometrics and another loading exercise or two before you're able to come back. Every case is different.
Hope that's helpful to you. PJF has a few videos on this and there are several others on youtube as well that are helpful. Just make sure you don't accept "just rest it" as an answer.
@@evilpotato112 bro thanks so much inma try these because I really need this in order to get to play colledge ball...I'll get back to u in a month on how its going
@@2steve276 how’s the rehab going for you so far?
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