Patellar Tendonitis….couldn’t bend my leg back without pain….for two weeks I iced 3x per day and took NSAIDS…sat my ass on a couch with my leg up…after 2 weeks of nothing…I began foam rolling 30 minutes twice a day on quads, hamstrings, IT band and calves…injured knee side was incredibly painful but got better after 7 days of rolling…week 4 resumed low load/isometric strength training while foam rolling and stretching…resumed normal activity in week 5 but supported my knee with taping and a compression sleeve….all good…key is take your time
I have had tendinopathy in the patellar tendon for 2 months and I have been doing isometrics and low resistance exercises for 1 month. and the pain continues, not with the same intensity as the beginning but my tendon still hurts. and the main question is can I return to sports now or do I have to wait until it doesn't hurt completely? (My sport is basketball)
Hey! Glad to hear that you are making progress! To answer your question- typically it’s best to limit the amount of high impact activity… as much as possible. (Which includes running and jumping)… now with return to sport, there’s a balance- if you really want to get back and play ASAP, just know that there’s a trade-off and it may take a little longer to get better! There’s also many other factors at play- including severity of injury, etc. Hope that helps! Feel free to shoot me a DM as well
Doctor: I have arthritis & Baker cyst on my left knee, When I go to the gym, I ride the stationary bikes & I peddle backwards. Does that help my knees, like walking backwards? Also, if I use the stair master, will that help my knees too?
Those are all fantastic exercises for the knees. unfortunately- it's hard to answer specific questions because knee arthritis affects people so differently case by case. But "in general" it sounds like you are on the right track!
@@mywargoneby In general…. Yes absolutely. But it depends on what stage in the rehab process you are in. If it’s too early/ too inflammed … this may be too much
@@StrengthandSport thank you, that's great to know. I have a good history of doing these but a valgus movement in a deadlift gave me a suspected mcl injury. Hopefully grade one. I'll see a physical therapist after two weeks if it deteriorates .
It depends… it does put “good stress” on the muscles and knee joints to help them become stronger…. But use pain as your guide. If it’s too much, you may want to stick to some lower impact exercises to start with!
Great question. Two tips: 1.) put a box under you if you need to sit 2.) If it’s too painful, this might not be the best drill for you! Best to get it checked out by your doctor or PT first
I started doing this for last couple of days. Started with 30 sec on first day at 45 seconds now. Back too hurts a bit. Hope my left knee get better soon. Any suggestions how many times a day we can do this?
I am facing patellar tendon pain in beginning I ignored and still continued my sport badminton and I see I have sever pain in my tendon area while lunging and jumping so I stopped playing and also watch videos about this knee issue and now I am taking rest doing icing and some exercises and now after 4 days I am able to lunge and also wall sits I can do around 1 minute but the main thing is I can do it for long term like after 3 sets of wall sits I feel little pain in my tendon and also when I bend my legs in full squat pose I feel little hard movement and a feeling like having stretch in my tendon.. so what to do and how much I have to take rest … Also I feel That my injured knee tendon is little thin then my other tendon And please reply
Hey! Sorry to hear that. In general- If your issue is due to a chronic tendon problem (tendonosis). Then this can be a great drill to do.... But I would definitely get checked out by a doctor first!! We do offer remote consults at www.strengthandsportpt.com if you need!
@@StrengthandSport ah thank god it was just a normal injury caused by a heard hit on my tendon not required much precautions my doctor told that it will take 2,3 weeks to recover 100% but not any major injurie … my all stress is gone now 😄 thanks for you help. I was just thinking too much 😂😂
I just watched. Fantastic video quality! However would have to strongly disagree with the general statement that "wall sits are bad for arthritis" - as a blanket statement. Yes of course- for some people they are not a good choice....but on the other hand.....sometimes they are the BEST exercise for arthritis. Everyone is different. I've personally worked with many clients with arthritis.... and for some of the them their least painful leg exercise was a wall sit!! Beware of influencers that speak in only "black and white" .... the truth is usually somewhere in the "grey" (middle)!
I am doubtful about this. I have bad knees and wallsit is one of the exercises which really feels harmful, pretty similar to hacklift, which I cannot perform at all. After tip from Kneesovertoesguy's videos I have tried backwards walking on threadmill and think that helps, though. But it's not even to consider to try some of his extreme exercises. If you have bad knees it feels very contadictory to perform just those exercises who make it worse.
You make excellent points. (in general) you should not perform exercises that make your pain worse. It is quite possible you need some (very different exercises) to help your knee pain. There are many different drills out there that may help....no magic pills!
That's ok ! You may need an more gentle exercise before you start this one! Check out the glute bridges or Ankle weight seated knee extensions instead!
RUclips Logo 🌟 @StrengthandSport replied to terry tari's comment Wall Sits for Knee Pain/ Patella Tendonitis @StrengthandSport @terrytari1891 haha it does if you can do it! De nada Reply Dr, I went to gym & walked 20 minutes on a treadmill at an ankle. Then I did a leg Press for 30 reps, 40 reps, 20 reps for both chins 10 reps for each chins, 30 reps on my calves. Then I do 30 reps for my rear deltoids, 30 reps for my chest, 30 reps for my Lats. Then I strecthed my calves, chin, quads, hamstrings, hips, my chest, shoulder, back bend & my kneck. I loved it!
I tried and had more discomfort in my knee. People who have issues with their knees should not use this video. It is more like a trap for creating more problems.
@@OriSargsyan Sorry to hear that. Sounds like this exercise is not good for your specific & unique knee issue. However…. that doesn’t mean it’s not going to be helpful for others! Many people do benefit from it- which is why I created the video.
my physical therapist has been doing exactly what you’re doing and my knees feel wonderful. You may have a couple naysayers here and there, but everybody’s different. I think the majority of people would benefit from this because tendons are load oriented. A lot of people keep trying to stretch, but you need to do load exercises in my humble opinion.
At work I can do these for 30 minutes nonstop. This was helpful. Thx
Glad to hear!!
Patellar Tendonitis….couldn’t bend my leg back without pain….for two weeks I iced 3x per day and took NSAIDS…sat my ass on a couch with my leg up…after 2 weeks of nothing…I began foam rolling 30 minutes twice a day on quads, hamstrings, IT band and calves…injured knee side was incredibly painful but got better after 7 days of rolling…week 4 resumed low load/isometric strength training while foam rolling and stretching…resumed normal activity in week 5 but supported my knee with taping and a compression sleeve….all good…key is take your time
Really nice summary of your journey. Glad to hear it's doing better!!
I will use your Wall sits for my Patella (knee cap) pain & mobility!
Enjoy! Ease into it
What should be the duration of the wall sit? How many reps? How many times a day?
Start slow and see how you feel with it. I usually recommend 3 sets of 30”, with 30” rest in between. But as you get better… go longer!
I have had tendinopathy in the patellar tendon for 2 months and I have been doing isometrics and low resistance exercises for 1 month. and the pain continues, not with the same intensity as the beginning but my tendon still hurts. and the main question is can I return to sports now or do I have to wait until it doesn't hurt completely? (My sport is basketball)
Hey! Glad to hear that you are making progress! To answer your question- typically it’s best to limit the amount of high impact activity… as much as possible. (Which includes running and jumping)… now with return to sport, there’s a balance- if you really want to get back and play ASAP, just know that there’s a trade-off and it may take a little longer to get better! There’s also many other factors at play- including severity of injury, etc. Hope that helps! Feel free to shoot me a DM as well
Ya U say write I am also this pain patecint
Well I hope it helps!
Doctor: I have arthritis & Baker cyst on my left knee, When I go to the gym, I ride the stationary bikes & I peddle backwards. Does that help my knees, like walking backwards? Also, if I use the stair master, will that help my knees too?
Those are all fantastic exercises for the knees. unfortunately- it's hard to answer specific questions because knee arthritis affects people so differently case by case. But "in general" it sounds like you are on the right track!
@@StrengthandSport Then I will try ALL of them, thank you Sport! By I'm walking backwards to my bathroom, Namaste!!!
@@terrytari1891 🧘♂️ Namaste!
@@StrengthandSport iGracias Doctor!
@@StrengthandSport Thanks Dr! Dr, by the way, doesn't moon walking backwards count for walking backwards, Gracias!
Will thos help for medial tendonitis?
@@mywargoneby In general…. Yes absolutely. But it depends on what stage in the rehab process you are in. If it’s too early/ too inflammed … this may be too much
@@StrengthandSport thank you, that's great to know. I have a good history of doing these but a valgus movement in a deadlift gave me a suspected mcl injury. Hopefully grade one. I'll see a physical therapist after two weeks if it deteriorates .
@@mywargoneby You got it. Best of luck!
Does this not put any stress/strain on the knee? I have early chondral loss on the knee and my patella is often painful
It depends… it does put “good stress” on the muscles and knee joints to help them become stronger…. But use pain as your guide. If it’s too much, you may want to stick to some lower impact exercises to start with!
It's easy to get this position but very difficult to come out of it. Really scary and hurts like hell.
Non of the experts,teach how to come back?.
Great question. Two tips: 1.) put a box under you if you need to sit 2.) If it’s too painful, this might not be the best drill for you! Best to get it checked out by your doctor or PT first
@@StrengthandSport thanks,
For your valuable response.
@@mridulasushil1929 🤟
I started doing this for last couple of days. Started with 30 sec on first day at 45 seconds now. Back too hurts a bit. Hope my left knee get better soon. Any suggestions how many times a day we can do this?
If the back hurts- it’s possible that there might be something else going on…. best to get that checked out first!
@@StrengthandSport back hurts while doing this. Nevertheless shall get it checked soon.
@@GoodCompanyIndia 💪
Hey, how are u doing, did this exercises relief your pain? Do you feel pain and can do sport now? im facing the same issue, thanks!
I am facing patellar tendon pain in beginning I ignored and still continued my sport badminton and I see I have sever pain in my tendon area while lunging and jumping so I stopped playing and also watch videos about this knee issue and now I am taking rest doing icing and some exercises and now after 4 days I am able to lunge and also wall sits I can do around 1 minute but the main thing is I can do it for long term like after 3 sets of wall sits I feel little pain in my tendon and also when I bend my legs in full squat pose I feel little hard movement and a feeling like having stretch in my tendon.. so what to do and how much I have to take rest … Also I feel That my injured knee tendon is little thin then my other tendon
And please reply
Hey! Sorry to hear that. In general- If your issue is due to a chronic tendon problem (tendonosis). Then this can be a great drill to do.... But I would definitely get checked out by a doctor first!! We do offer remote consults at www.strengthandsportpt.com if you need!
@@StrengthandSport ah thank god it was just a normal injury caused by a heard hit on my tendon not required much precautions my doctor told that it will take 2,3 weeks to recover 100% but not any major injurie … my all stress is gone now 😄 thanks for you help. I was just thinking too much 😂😂
@@ItsMyToons-sy2dh Glad to hear!!!
Is it necessary to warm up the muscles before this practice, if so then what is recommended?
Yes- I would recommend walking or biking for 5 min to get things warmed up
If you have knee arthritis, wall sits will make it worse. Here's 4 reasons why: ruclips.net/video/magNnGfk4jQ/видео.html
I just watched. Fantastic video quality! However would have to strongly disagree with the general statement that "wall sits are bad for arthritis" - as a blanket statement. Yes of course- for some people they are not a good choice....but on the other hand.....sometimes they are the BEST exercise for arthritis. Everyone is different. I've personally worked with many clients with arthritis.... and for some of the them their least painful leg exercise was a wall sit!! Beware of influencers that speak in only "black and white" .... the truth is usually somewhere in the "grey" (middle)!
I am doubtful about this. I have bad knees and wallsit is one of the exercises which really feels harmful, pretty similar to hacklift, which I cannot perform at all.
After tip from Kneesovertoesguy's videos I have tried backwards walking on threadmill and think that helps, though. But it's not even to consider to try some of his extreme exercises.
If you have bad knees it feels very contadictory to perform just those exercises who make it worse.
You make excellent points. (in general) you should not perform exercises that make your pain worse. It is quite possible you need some (very different exercises) to help your knee pain. There are many different drills out there that may help....no magic pills!
I must be bad off....I can't do this comfortably at all. Yikes!
That's ok ! You may need an more gentle exercise before you start this one! Check out the glute bridges or Ankle weight seated knee extensions instead!
RUclips Logo
🌟 @StrengthandSport replied to terry tari's comment
Wall Sits for Knee Pain/ Patella Tendonitis
@StrengthandSport
@terrytari1891 haha it does if you can do it! De nada
Reply
Dr, I went to gym & walked 20 minutes on a treadmill at an ankle. Then I did a leg Press for 30 reps, 40 reps, 20 reps for both chins 10 reps for each chins, 30 reps on my calves. Then I do 30 reps for my rear deltoids, 30 reps for my chest, 30 reps for my Lats. Then I strecthed my calves, chin, quads, hamstrings, hips, my chest, shoulder, back bend & my kneck. I loved it!
💪 Nice work!
I tried and had more discomfort in my knee. People who have issues with their knees should not use this video. It is more like a trap for creating more problems.
@@OriSargsyan Sorry to hear that. Sounds like this exercise is not good for your specific & unique knee issue. However…. that doesn’t mean it’s not going to be helpful for others! Many people do benefit from it- which is why I created the video.
my physical therapist has been doing exactly what you’re doing and my knees feel wonderful. You may have a couple naysayers here and there, but everybody’s different.
I think the majority of people would benefit from this because tendons are load oriented. A lot of people keep trying to stretch, but you need to do load exercises in my humble opinion.
@@matterafact Glad it's helping!! 💪