the front of knee hurts when flexing foot. Front of ankle massage triggered pain in front of knee. I think its due to long distance driving over the years.
I'd say it's either from years of physical activity (almost 6 years of kickboxing, and with my gym being closed, weekly lessons in a basement combining some aspects of karate with reviewing my kicks for whenever my coach can open a new gym and test me for my black belt) and me trying to do a squat the pilates way recently (feet facing forward with my toes completely facing forward instead of having my feet pointing diagonally). I think the pilates squat is what triggered the pain.
I did triathlon. I had a partial calf tear on my left and I left it unatended and stoped exercising. after a couple of year my constant compensation for the calf pain caused me muslce tension that led to this issue on both legs (the right being much worse)
A month ago I started doing this every two days with progression, knees feel so much better can run for 15 minutes now with no pain and skipping and football is basically pain free. I had knee pain from tendonitis for over a year before starting this. Thank you
Amazing content! I've been dealing with Quad Tendinopathy for years...excruciating pain. NO ONE has explained it this well and suggested reasonable exercises like you have. Thank you!!!
I have not been consistent, but the isometric exercise did help. It reduced pain by 60%. It came back so I need to get back on my rehab again. I can't even sit without tremendous pain. Stem cell therapy is next if I can't get a handle on it.😊
I have had patellar tendonitis for close to 8 months now, I did a lot of acupuncture and needling and stretching initially with rest. But everytime I returned to sport, I would start limping with pain. I started to work on my legs more with traditional exercises and was able to run. Two weeks into my cricket season I got the dreadful pain again. Now I’m 2 weeks into rehab again, no more needling and acupuncture. Just keeping the pain below 3/10 and progressing slowly. Hopefully I’ll be able to play cricket this year, my season ends in 3 months. I’m 29 years old and this season is very important to me.
if anyone is wondering, the wall sits was enough to relief me of the pain after my squats session. But once i get home, i religiously massage it as well, either with the foam roller or simply my fingers or tennis ball after applying some muscle ache cream. I find that activating my glutes prior to the squat session also helped me tremendously.
Hey thanks so much, this is probably the best video Ive watched on exercises to treat PT. I suffer of PT on my left knee and I am going to try these set of recovery exercises. Thank you so much!
All my physiotherapists have forced me to do exercises 2-3 times every day. It's always hurt, never got any better. Thank you for inserting a day of rest and all the clear instructions and explanations, everything makes sense. Have I said thank you? 😄
I dont what cause it, but you sir, once again, thats exactly where it was hurting and RIGHT before i watched this i was stretching and moving my knee around
My knee feels sooo much better from the first 2 exercises alone! Thanks! It’s been going on 2wks with this tenderness, and now full range of motion instantly. Used a Bosu ball
Thank you for this.. I’m really tired of using my medicine everyday,I’m starting the exercise with tomorrow it been six month now with this pain I’m really tired.I’ve went to the doctor he even told me to bandage it and massage it,I’m starting the exercise tomorrow by God grace..thank you🙏🏼
Wow it worked really well. I tried a few things to fix this pain, mainly some massages and stretching, but the strenghtning those muscles worked almost immidietly. Two workout sessions and pain is almost gone
Thank you for explaining the progression, I’ve been dealing with tendon pain in both knees for a year now doing all sorts of excercises but having a clear progression path might be what I need thanks again
Thank you!!! I’ve been having trouble with my knee and can’t find an available professional in my area. It just occurred to me to turn to you tube and I found your video. I will start doing these exercises and post an update soon.
I hit my knee above the kneecap pretty hard this summer. Couldn't bend it right for a month and it still hurts almost 6 months later. I will try your exercises, maybe it'll help.
You may have damaged the Quadriceps Tendon, so they could help... especially the test I show, squatting down on the inclined board, is sore to do. Good luck.
I’ve been reluctant to follow the physiotherapist suggestion because it hurts when I do walls squats so he wants me to go down further on the wall but I feel I’m hurting myself so your advice is very very helpful.
Fingers crossed here..2nd hip replaced 10yrs ago,had PRP therapy 5yrs ago w/bone marrow & it did well for pain on outside of knee(brace 6mo) Missed a bottom step 3yrs ago &landed on left side,shook me up goid but thought i was fine.6mo later i start getting shooting pains up my thigh if I sat on a step for example,electrical debilitating &Id have to move my leg manually to lift then couldn't STAND on it til i kinda shook it out..that was 3-5x a day now its almost all the time.Hip xrays look fine,knee arthritic on outside..surgeon says replacement wont help shooting pain up to hip..had a surgical psoas release on left hip Nov'23 & didnt help thigh pain ..NOT ONE SPECIALIST HAS SUGGESTED QUAD/PATELLA TENDINOPATHY..Im hoping your approach works,but is the arthritis going to be the deciding factor? Years of frustration,pain & different exercises havent helped
1 year post op acl reconstruct, dont have consistent rehab session, just sometime in gyms when go back to social football game, quad tendon issue happened rest and do the wall sit so far helps a lot, and also apply voltaren gel, i guess it helps
im a very athletic person, 17 yrs old, and my knee started hurting 2.5 months ago. its right below my kneecap, not far enough to be osgood schlatters. i went to a doctor and he was like “you probably have chondromalacia” and he told me not to squat while at school working out. when i asked how long he said forever. but it threw me off because my knee doesn’t hurt when i squat or lunge. only when i jump. it doesn’t even hurt when i run. i researched condromalacia and i just feel like that’s not what i have. the pain is localized, doesn’t move around. some days it’s so bad i leave school crying and some days i can’t feel it. it’s like a dull ache, and sometimes the ache radiates up my quad. walking hurts more than running. i’m still working out, but if it’s not pain it’s a nagging weakness or discomfort. any ideas?
forgot to mention, i also had a bad ankle sprain with a medial bone bruise, 5 months ago. i rested for 2 weeks and started playing volleyball again while it was still swollen and blue. i both taped and braced for the rest of volleyball and all of basketball. could that had put too much pressure on my knee. and what would reverse that. ankle stability exercises?
Hmmm. Could be a few things. But, yeah, I doubt Chrondomalacia. Your ankle may have healed with scar tissue causing a reduced ankle movement. So check it with this first... ruclips.net/video/RFMckfKMUCc/видео.html Definitely read up about Infrapatellar fat pad syndrome. (Hoffa's) It's a good bet you have that. It's odd that it hurts only with things like jumping (which sounds like Jumper's Knee) but then it also hurts walking sometimes too. But check this out... How To Treat Patellar Tendinopathy (Jumper’s Knee) & Quadriceps Tendinopathy ruclips.net/video/MkPwsb-rQwU/видео.html
have had a patella tendon issue for nearly 2 years. always assumed it would heal by itself. i can still run and play football. just really sore the next day. (cant do squats or heavy leg weights in the gym though) i've had enough. going to do these exercises over the next couple of weeks/months
Thank you for your videos, I've just started these exercises and I'm adhering to the 3/10 pain level however I find when lowering into a lung the pain scale varies and for example it goes from 3/10 to 8/10 then instantly back to 3/10, right leg on the left of the patella.
Damn I wish physios I have seen were as detailed as you. I have been dealing with this pain for a while (the worst part is when I go down some stairs it's reaaally painful). I can't even squat so I guess it's time to jump on isometrics. Thank you and even if you might not see this I'll drop an update in a couple of months.
Thank you. I've had chronic issues in the quad area, mainly a feeling of severe weakness that limits my ability to remain standing for more than 10 minutes. Also a burning feeling. The location is just above the knee and extending 10cm. Had it for 7 years and can't get a diagnosis. The only thing thats helped are these exercises but I keep falling in out of flare ups, no sharp pain just weakness. Does this sound like tendinopathy?
When I push my kneecap to get at the ridge of it, it is very tender/sore. I roll my thumb or massage ball to help release it. I notice my knee will ache if I’m sitting for long periods of time like on a plane or car. I have to straighten it or it will hurt. I think jumpers knee is the closest description I have found on where the pain locality is. I feel it when I climb stairs or squat.
Thanks for the great video! I do have some questions 1. How can I do the test without weights or anything to do the incline 1 squat? 2. I have the pain in the tendon but it's hard to trigger it. Most of the time it's 0 pain but if I do bulgarian squats after a few reps it becomes 8 out of 10 and after some rest it's 0 again. Same thing wirh table tennis which I do 3 times a week and where it started. Now I practice with 0 until at some point it's becomes 8 so I stop and next day 0 until I practice again and it spikes. Really hard to tell if it's healing or not without doing bulgarian squat which I fear is making it worse
I dont get how these would help to get rid of my pain tho.. ive been doing exercises to strengthen my leg muscles for like 15 years.. why would all of a sudden these almost exact same exercises fix my knee problem? So far i didnt feel any progress in pain relief from any of these exercises..
if you're doing them with heavy weights , it's not the same. you could also have a completely different problem or you have poor form . it can be a lot . don't give up
I have, variously, had achilles, patellar and quad tendonitis. All had disappeared for a few months now, recentlt spent one day walking around london with friends and everything is back with a vengeance for some reason. Playing rugby didnt flare it up, competing in strongman, nope... just wandering round a city for a day...
Great video and exercises Stefan - thanks! Looking at the muscles that these exercises stimulate, would cycling also be a good way of increasing the strength of the tendons as long as it is happening within a 3/10 pain range?
If you stick within the three out of 10 criteria then cycling is fine ... but it won't really replace the exercises in this video. Because cycling is something that is an exercise that goes for longer time and is not as intense. Whereas these exercises are shorter but more intense. Different type
Hello, Doctor, I watched your previous video on the different kinds of knee pains that linked me to this video. Honestly, I do not know what condition I may have, as I feel the pain on top, but more under the joint of the kneecap, if I am diagnosing it correctly. Flexing and extending my leg, along with squats, I feel pain, and hear clicking, crunching noises. What's very weird is that there are days that I am barbell squatting and front squatting and I don't even feel the pain . Other days I go to the gym or practice squatting at home and I have terrible pain and can barely squat or get depth. Something is really off with me .
I'd try this first. ruclips.net/video/g0qmx_0enAA/видео.html Lateral thigh muscles tension can vary by the day, so can come and go. When the outer thigh muscles are tight it pulls the kneecap to one side causing pain in that kind of area so start with that video
I started to have my knee pain on the right knee after I started squatting with weights. I would have a very diffused pain and I would always hear a clicking sound when I bend it. I am not sure if it is jumpers knee or IT band issue because I do feel pain along the IT band too.
If you're ITB feels tight, definitely start off with the outer thigh rub in this following video, because it can give very quick results... ruclips.net/video/g0qmx_0enAA/видео.html
Can I confirm you mean the patella ligament and not the patella tendon as jt connects the patella bone to the tibilal tuberosity (bone to bone) not muscle to bone as tendon would.
After 5 months of breaking my knee and not being able to squat, no sign of healing and no sign of it ever becoming better. This video saved my knee. I've been doing this for 4 weeks and I can already squat again, no heavy PR squats yet, but damn does it feel good to be able to squat at least 100KGx12+ again. Thanks! P.s to anyone watching this wondering if it works for people who do heavy 200+ KG squats. Yes it works, set the ego aside and do some light work for now. 🫂
Awesome video thank you ! I stood on the floor with knees bend for an hour and a half as I had long interview and was very stressed and did not realize due to the pressure on the knees and my heavy body weight the damaged that I caused. Both knees were hot and swollen for a week.Pain eased up slowly but 9 months later both knee caps are swollen and irritated and they make crunchy sound now when flexed. There is bursa swollen on top of the knee caps and under the knee caps on the outside of the knee. No pain when flexing the knees but they are constantly irritated. What is your kind opinion on this matter ? Thank u in advance.
Sorry, man, but that sounds a bit tricky to give advice on without examining it. If the knee caps are swollen, check this out... ruclips.net/video/g0qmx_0enAA/видео.html
Hi, I'm 10 days into recovering from quadriceps tendon injury following hypertension/patellar subluxation. I have no health insurance and cannot afford to see a physio. Should I be doing these exercises?
@@BodyFixExercises I did apply that rule, and will follow your advice, especially around moving so I don't regress. I got my injury playing tennis and can't wait to play again, but imagine it will be at least a month away. I'm 55, and keep hearing that older people don't recover well from injury, and I don't want that to be me. So, I'm going to do your exercises when my knee recovers a bit more. Thank you for the video (:
Hi! I am 22 years old. I am a volleyball player, 15 months ago I started exercising my leg for vertical jump without rest for a day, it was ten to twelve days, then I hit my leg in the stairs adge and it's starts clicking just above the knee cap when I jumped, and pain after the game but no swelling at all. after 2 months the pain is almost gone but there is stiffness. Still have some stiffness, sometimes it hurts at night when I did things too much. My leg can accept the load, it is explosive and it can do everything I need, but I feel abnormal every time especially at night. I want to get back in my game..please help me sir!!
Sounds like Jumper's Knee. Or Quadriceps Tendinopathy. Depending on the location. These should help. But it takes a while How To Treat Patellar Tendinopathy (Jumper’s Knee) & Quadriceps Tendinopathy ruclips.net/video/MkPwsb-rQwU/видео.html
I had a major ankle sprain in October 2022 which forced me to stop playing volleyball. Got back playing in April 2023 but all of a sudden I have this exact knee pain you described. Is this because I wasn't doing any sport for 6+ months? I will definitely try these exercises now because my knees are holding me back so much. They hurt when I jump, not so much when I land. But more when I need jump or need my legs to react quickly. It's depressing
Yes most likely. This pain is a load tolerance issue: The tendon is breaking down because it's getting more stress than it can handle. And the capacity to handle load decreases when the tendon is not being used for long times.
@@readywhen THANK YOU! I went for a 10 mile run yesterday and suffered a little bit during the ran, but today my tendon feels much better than before. I guess I need to exercise more.
hi i have been having knee pain during my squat and going down stair directly on the top side of the knee cap pretty direct on the edge of the top of the knee cap. i can still squat 90% of my squat max no strength loss just painful on the descent portion. iv had big difficulty diagnosing this since its pretty direct and specific
I don't have pain but I hear rip, rip, rip every time I'm doing leg extensions in my right knee. Similar noise when walking up the stairs. I'm doing most if not all of these exercises and plenty more. Is there anyway I can stop that sound?
I have been doing squats the wrong way and now i have pain especially in my left knee while squatting or bending my knees. Its location is vague, it under and around the patella and is maximum in 90degree flexion of knee and there is cracking of the knee as well. Can i know the reason of my pain. Do i have patellar tendinopathy?
If it gets sore when you exercise the spinal joints are probably inflamed, but I couldn't really tell without examining it and asking a heap more questions
what if you do isometrics and on first try patellar hurts above 3. But on 2nd to 3rd try it doesn't hurt anymore, should you still proceed with eccentrics?
I've had patellar tendinopathy for the past 2 and a half years or so,and i work a full time fast food job,some days of the week feel pretty decent but standing and moving all day make my leg muscles ache and hurt making it harder for me to do any of the exercises without more pain the next day,how do I deal with that?
Is it common to have pain in these areas following an acl surgery using hamstring graft. I am nearly 5 months post op and struggle with the single leg squat/jump/land as i have pain in the areas mentioned.
I play basketball and it hurts to explode up to jump or squat. It is right above my kneecap and it hurts to touch as well. It's quadricep tendonitis right? I have had it for about six months and counting. Is icing and heating also good to apply on it? Appreciate the video.
Yeah, sounds like Quad tendonitis. Heat and ice won't really help. Check this out... How To Treat Patellar Tendinopathy (Jumper’s Knee) & Quadriceps Tendinopathy ruclips.net/video/MkPwsb-rQwU/видео.html
Hello, I hit my knee to the desk very hard and had fracture on femur medial epicondyle 4 months ago. I recovered from fracture and can walk properly. However while climbing stairs or jumping or running I have feeling pain on upper side of knee cap. Do you think this exercises good for it? By the way I am trying to strength my muscles but still my muscles are so weak compare to my healthy leg. Sometimes I am being too much pessimistic about being able to run and jump again.
If it's under the kneecap anywhere, use the Runner's Knee exercises. If it's above the knee, (higher up the leg than the kneecap), the Quadriceps tendonitis exercises would be more appropriate. But it's hard to say more than that without examining your knee
My knee pain stated after I started training for a half marathon and biking on our Peleton...I believe I started too much too soon. There is swelling causing pain when i try to bend fully and full extension painful at times. I think I have tendinopathy but hoping its not a meniscus issue. Seems more serious if the meniscus is invloved. The bike really flares it up as I tried to get back on for a 20 mins light ride but made it worse. Sooooo frustrating as I am very active. What do you think?
While there is swelling... don't exercise. Ice it. It's a bit hard to tell what it is without knowing the location and doing some tests. Meniscus issues usually come from more twisting issues, like in football. (Rather than running and bike) And it doesn't sound like it catches, so meniscus is less likely. Patellar tracking issues can cause inflammation, so hopefully it's that. Because it resolves quicker. Try the lateral thigh rub in this video... How To Fix Pain In The Front Of The Knee. (Runner's knee) ruclips.net/video/g0qmx_0enAA/видео.html
should i be doing exercise 1 2 and 3 tgthr or progress on exercise one until it doesnt hurt more and then move on to exercise 2 Im just trying to figure out when to progress to the next exercise (after what period of time)
I have been playing football since a long time but suddenly this pain has started In the lower tendon of my knee it started after one of my training’s while I put pressure on it or jump why did it happen suddenly and how can I relieve the pain please help
Hello again, any advice on how to re-start training after a partial meniscectomy (not a meniscus tear, just "shaving off " the damaged part of the meniscus on the right knee). Thanks in advance. Cheers.
sir in my mri my ligaments are normal including meniscus but i have pain when i straighten the knee it feels like a fluid on my outside of knee . i can jump , squat, run anything . i really dont what is happening when i straighten the knee a fluid like something come outside the knee not everytime but it came and it caused pain . can u help me what is happening
@@BodyFixExercises I’m starting to think runners knee now after taking to a few friends… they said the pain is around the knee cap in runners knee… but one of them said it’s tricky to fully heal
thank you for the video. my doctor told me i could have both quadtriceps and patellar tendonitis plus most likely hoffa’s fat pad as thats what they say on MRI. The pain is probably 7 or 8/10 even when walking there is no way i can do any kind of exercise, what shall i do in this case please?
is it ok to still doing the 3/10 scale test shown here if i have a bit of swelling (mild pain, not much...,& stiffness) in the quad tendonitis? it's had slight swelling and stiffness for about 6 days now. i feel only mild pain in most activities..just cant squat down very well due to the discomfort due to the stiffness)..i do have some swelling & some weakness around the quad tendon. (I prob strained it with overuse from pickleball. i'm 58 yrs old).
I'm a bit wobbly when doing lunges, will that typically improve just by keeping up that exercise , or is there some other exercise one can add to improve stability through the motion?
I have knee pain whenever I squat or jump or lunge, but it hurts to touch as well, and when I touch the area that hurts it’s on both the tip of my tibia bone and the top of my patella, but touching the actual tendon doesn’t hurt? Do I have jumpers knee or something else?
@@BodyFixExercises I’m not sure, I have looked up bursitis images and the knees depicted in the images are WAY more swollen than mine, my knee doesn’t even look swollen. Unless no swelling is common with bursitis, I really don’t know what my knee issue is coming from.
What caused your patellar or quadriceps tendinopathy?
the front of knee hurts when flexing foot. Front of ankle massage triggered pain in front of knee. I think its due to long distance driving over the years.
I'd say it's either from years of physical activity (almost 6 years of kickboxing, and with my gym being closed, weekly lessons in a basement combining some aspects of karate with reviewing my kicks for whenever my coach can open a new gym and test me for my black belt) and me trying to do a squat the pilates way recently (feet facing forward with my toes completely facing forward instead of having my feet pointing diagonally). I think the pilates squat is what triggered the pain.
I did triathlon. I had a partial calf tear on my left and I left it unatended and stoped exercising. after a couple of year my constant compensation for the calf pain caused me muslce tension that led to this issue on both legs (the right being much worse)
Peloton cycling too much.
quad : too low sadle on the bike...
A month ago I started doing this every two days with progression, knees feel so much better can run for 15 minutes now with no pain and skipping and football is basically pain free. I had knee pain from tendonitis for over a year before starting this. Thank you
👍👍👍
Amazing content! I've been dealing with Quad Tendinopathy for years...excruciating pain. NO ONE has explained it this well and suggested reasonable exercises like you have. Thank you!!!
Thank you!! 🙌👍🙏
How are you doing now?
I have been having this pain almost for 3 years and no one can really help me
Has there been any changes?
I have not been consistent, but the isometric exercise did help. It reduced pain by 60%. It came back so I need to get back on my rehab again. I can't even sit without tremendous pain. Stem cell therapy is next if I can't get a handle on it.😊
@@PeterCianci Bro, you realize if your tendons arent healing they can jsut do surgery and reattach everything, right?
After just one day of these exercises, the next day the pain was about 90% gone.
Thanks so much
Wow! Great job!
i started feeling this pain while playing football today it just came out of nowhere and this video was exactly what i was looking for
Perfect!
I have had patellar tendonitis for close to 8 months now, I did a lot of acupuncture and needling and stretching initially with rest. But everytime I returned to sport, I would start limping with pain. I started to work on my legs more with traditional exercises and was able to run. Two weeks into my cricket season I got the dreadful pain again. Now I’m 2 weeks into rehab again, no more needling and acupuncture. Just keeping the pain below 3/10 and progressing slowly. Hopefully I’ll be able to play cricket this year, my season ends in 3 months. I’m 29 years old and this season is very important to me.
Tendonitis responds with exercises but can take months. Stick with it. It's the only thing that works
if anyone is wondering, the wall sits was enough to relief me of the pain after my squats session. But once i get home, i religiously massage it as well, either with the foam roller or simply my fingers or tennis ball after applying some muscle ache cream. I find that activating my glutes prior to the squat session also helped me tremendously.
Hey thanks so much, this is probably the best video Ive watched on exercises to treat PT. I suffer of PT on my left knee and I am going to try these set of recovery exercises. Thank you so much!
👍 just remember, tendons takes
a while to improve, so stick with it.
All my physiotherapists have forced me to do exercises 2-3 times every day. It's always hurt, never got any better. Thank you for inserting a day of rest and all the clear instructions and explanations, everything makes sense. Have I said thank you? 😄
I dont what cause it, but you sir, once again, thats exactly where it was hurting and RIGHT before i watched this i was stretching and moving my knee around
Sounds like you'd better get stuck into these exercises!
My knee feels sooo much better from the first 2 exercises alone! Thanks! It’s been going on 2wks with this tenderness, and now full range of motion instantly. Used a Bosu ball
Great to hear! 🙌
thank you, I'm glad I found this video I really need the exercise because I think I have a quadriceps tendinopathy
Glad it was helpful!
Thank you so much this help me alot I thought my legs will never be normal agian you're a life saver . This really work !
Happy to help!
Thank you for this..
I’m really tired of using my medicine everyday,I’m starting the exercise with tomorrow it been six month now with this pain I’m really tired.I’ve went to the doctor he even told me to bandage it and massage it,I’m starting the exercise tomorrow by God grace..thank you🙏🏼
Will do this set of exercises. Thank you.
Wow it worked really well. I tried a few things to fix this pain, mainly some massages and stretching, but the strenghtning those muscles worked almost immidietly. Two workout sessions and pain is almost gone
Awesome! 🙌
Thank you for explaining the progression, I’ve been dealing with tendon pain in both knees for a year now doing all sorts of excercises but having a clear progression path might be what I need thanks again
No worries
I appreciate these videos and information....but my knee is hurting just watching you do this!!! 😣
😩
Thank you!!! I’ve been having trouble with my knee and can’t find an available professional in my area. It just occurred to me to turn to you tube and I found your video. I will start doing these exercises and post an update soon.
Happy to help!
I hit my knee above the kneecap pretty hard this summer. Couldn't bend it right for a month and it still hurts almost 6 months later. I will try your exercises, maybe it'll help.
You may have damaged the Quadriceps Tendon, so they could help... especially the test I show, squatting down on the inclined board, is sore to do.
Good luck.
hey, Does the exercises work for your knee pain?
Best explanations & exercises proposal ! ! Two thumbs up ! !
Glad you liked it!
I’ve been reluctant to follow the physiotherapist suggestion because it hurts when I do walls squats so he wants me to go down further on the wall but I feel I’m hurting myself so your advice is very very helpful.
Glad to help!
Fingers crossed here..2nd hip replaced 10yrs ago,had PRP therapy 5yrs ago w/bone marrow & it did well for pain on outside of knee(brace 6mo) Missed a bottom step 3yrs ago &landed on left side,shook me up goid but thought i was fine.6mo later i start getting shooting pains up my thigh if I sat on a step for example,electrical debilitating &Id have to move my leg manually to lift then couldn't STAND on it til i kinda shook it out..that was 3-5x a day now its almost all the time.Hip xrays look fine,knee arthritic on outside..surgeon says replacement wont help shooting pain up to hip..had a surgical psoas release on left hip Nov'23 & didnt help thigh pain ..NOT ONE SPECIALIST HAS SUGGESTED QUAD/PATELLA TENDINOPATHY..Im hoping your approach works,but is the arthritis going to be the deciding factor? Years of frustration,pain & different exercises havent helped
1 year post op acl reconstruct, dont have consistent rehab session, just sometime in gyms
when go back to social football game, quad tendon issue happened
rest and do the wall sit so far helps a lot, and also apply voltaren gel, i guess it helps
Thanks for the video mate, really simple & extremely helpful advice/ exercises 👍🏻👍🏻👍🏻
Glad to help!
03:34 - I do this 100's of times. After a while my knees become very strong.
Completely spontaneous.
Good to know but did you have tendinopathy in the quad above the kneecap first?
im a very athletic person, 17 yrs old, and my knee started hurting 2.5 months ago. its right below my kneecap, not far enough to be osgood schlatters. i went to a doctor and he was like “you probably have chondromalacia” and he told me not to squat while at school working out. when i asked how long he said forever. but it threw me off because my knee doesn’t hurt when i squat or lunge. only when i jump. it doesn’t even hurt when i run. i researched condromalacia and i just feel like that’s not what i have. the pain is localized, doesn’t move around. some days it’s so bad i leave school crying and some days i can’t feel it. it’s like a dull ache, and sometimes the ache radiates up my quad. walking hurts more than running. i’m still working out, but if it’s not pain it’s a nagging weakness or discomfort. any ideas?
forgot to mention, i also had a bad ankle sprain with a medial bone bruise, 5 months ago. i rested for 2 weeks and started playing volleyball again while it was still swollen and blue. i both taped and braced for the rest of volleyball and all of basketball. could that had put too much pressure on my knee. and what would reverse that. ankle stability exercises?
Hmmm. Could be a few things. But, yeah, I doubt Chrondomalacia. Your ankle may have healed with scar tissue causing a reduced ankle movement. So check it with this first...
ruclips.net/video/RFMckfKMUCc/видео.html
Definitely read up about Infrapatellar fat pad syndrome. (Hoffa's) It's a good bet you have that.
It's odd that it hurts only with things like jumping (which sounds like Jumper's Knee) but then it also hurts walking sometimes too.
But check this out...
How To Treat Patellar Tendinopathy (Jumper’s Knee) & Quadriceps Tendinopathy
ruclips.net/video/MkPwsb-rQwU/видео.html
have had a patella tendon issue for nearly 2 years. always assumed it would heal by itself. i can still run and play football. just really sore the next day. (cant do squats or heavy leg weights in the gym though)
i've had enough. going to do these exercises over the next couple of weeks/months
Did the exercises work?
@@stewthemanworked for you ?
I have both... this is a god send
Glad to help!
Thanks for the video! I think I damaged these tendons recently. Also, nice Orange Monster Seiko!
Love the Orange Monster! Cheers!!
Thank you for your videos, I've just started these exercises and I'm adhering to the 3/10 pain level however I find when lowering into a lung the pain scale varies and for example it goes from 3/10 to 8/10 then instantly back to 3/10, right leg on the left of the patella.
Definitely not ready for lunge yet
Damn I wish physios I have seen were as detailed as you. I have been dealing with this pain for a while (the worst part is when I go down some stairs it's reaaally painful). I can't even squat so I guess it's time to jump on isometrics. Thank you and even if you might not see this I'll drop an update in a couple of months.
I'd love to hear how you go. Good luck!
Interested in the update.
Thank you. I've had chronic issues in the quad area, mainly a feeling of severe weakness that limits my ability to remain standing for more than 10 minutes. Also a burning feeling. The location is just above the knee and extending 10cm. Had it for 7 years and can't get a diagnosis. The only thing thats helped are these exercises but I keep falling in out of flare ups, no sharp pain just weakness. Does this sound like tendinopathy?
When I push my kneecap to get at the ridge of it, it is very tender/sore. I roll my thumb or massage ball to help release it. I notice my knee will ache if I’m sitting for long periods of time like on a plane or car. I have to straighten it or it will hurt. I think jumpers knee is the closest description I have found on where the pain locality is. I feel it when I climb stairs or squat.
Sounds about right
@@BodyFixExercises I'm curious as to why it starts to ache when in a sitting position. Is that typical/normal?
A bent knee stretches the tendon more
@@BodyFixExercises ah, makes sense! Thank you so much! I made an appt with my PCM to get a referral for PT.
Thanks for the great video!
I do have some questions
1. How can I do the test without weights or anything to do the incline 1 squat?
2. I have the pain in the tendon but it's hard to trigger it. Most of the time it's 0 pain but if I do bulgarian squats after a few reps it becomes 8 out of 10 and after some rest it's 0 again. Same thing wirh table tennis which I do 3 times a week and where it started. Now I practice with 0 until at some point it's becomes 8 so I stop and next day 0 until I practice again and it spikes. Really hard to tell if it's healing or not without doing bulgarian squat which I fear is making it worse
I dont get how these would help to get rid of my pain tho.. ive been doing exercises to strengthen my leg muscles for like 15 years.. why would all of a sudden these almost exact same exercises fix my knee problem? So far i didnt feel any progress in pain relief from any of these exercises..
Same
if you're doing them with heavy weights , it's not the same. you could also have a completely different problem or you have poor form . it can be a lot . don't give up
@@moedrawings massage helped get rid of it
Great video! Thanks!
Glad you liked it!
I have, variously, had achilles, patellar and quad tendonitis. All had disappeared for a few months now, recentlt spent one day walking around london with friends and everything is back with a vengeance for some reason. Playing rugby didnt flare it up, competing in strongman, nope... just wandering round a city for a day...
How long do i do these exercises until i should progress?
Walkiing 10km forward and at least few hundred meters barkwords each day, can make magic faster ....
Yes, walking backwards can help some knee problems!
@@BodyFixExercises why backwards? I have this pain three months ago. I cant cure it ...help!
@@sebas08a i think walking backwards uses more of your hamstrings and shin muscles. It may strengthen these and reduce knee pain.
@@sebas08ahow are you now? I’m on my 3rd month and this pain is still with me.
I am on my 6th month maybe and this is getting wayy worse@@brunomillalaf8553
Great video and exercises Stefan - thanks! Looking at the muscles that these exercises stimulate, would cycling also be a good way of increasing the strength of the tendons as long as it is happening within a 3/10 pain range?
If you stick within the three out of 10 criteria then cycling is fine ... but it won't really replace the exercises in this video. Because cycling is something that is an exercise that goes for longer time and is not as intense. Whereas these exercises are shorter but more intense. Different type
Hello, Doctor,
I watched your previous video on the different kinds of knee pains that linked me to this video. Honestly, I do not know what condition I may have, as I feel the pain on top, but more under the joint of the kneecap, if I am diagnosing it correctly. Flexing and extending my leg, along with squats, I feel pain, and hear clicking, crunching noises. What's very weird is that there are days that I am barbell squatting and front squatting and I don't even feel the pain . Other days I go to the gym or practice squatting at home and I have terrible pain and can barely squat or get depth. Something is really off with me .
I'd try this first.
ruclips.net/video/g0qmx_0enAA/видео.html
Lateral thigh muscles tension can vary by the day, so can come and go. When the outer thigh muscles are tight it pulls the kneecap to one side causing pain in that kind of area so start with that video
It pops when I’m coming up out of a squat and it’s swells up and begins to give pain
I started to have my knee pain on the right knee after I started squatting with weights. I would have a very diffused pain and I would always hear a clicking sound when I bend it. I am not sure if it is jumpers knee or IT band issue because I do feel pain along the IT band too.
If you're ITB feels tight, definitely start off with the outer thigh rub in this following video, because it can give very quick results...
ruclips.net/video/g0qmx_0enAA/видео.html
Can I confirm you mean the patella ligament and not the patella tendon as jt connects the patella bone to the tibilal tuberosity (bone to bone) not muscle to bone as tendon would.
After 5 months of breaking my knee and not being able to squat, no sign of healing and no sign of it ever becoming better.
This video saved my knee. I've been doing this for 4 weeks and I can already squat again, no heavy PR squats yet, but damn does it feel good to be able to squat at least 100KGx12+ again.
Thanks!
P.s to anyone watching this wondering if it works for people who do heavy 200+ KG squats. Yes it works, set the ego aside and do some light work for now. 🫂
Awesome post. Thanks for taking the time to write about your progress after 4 weeks. 🙏
Not trained in matter but I got releif from goblet squats with good form 50# well below parralel
Awesome video thank you !
I stood on the floor with knees bend for an hour and a half as I had long interview and was very stressed and did not realize due to the pressure on the knees and my heavy body weight the damaged that I caused. Both knees were hot and swollen for a week.Pain eased up slowly but 9 months later both knee caps are swollen and irritated and they make crunchy sound now when flexed. There is bursa swollen on top of the knee caps and under the knee caps on the outside of the knee. No pain when flexing the knees but they are constantly irritated. What is your kind opinion on this matter ? Thank u in advance.
Sorry, man, but that sounds a bit tricky to give advice on without examining it. If the knee caps are swollen, check this out...
ruclips.net/video/g0qmx_0enAA/видео.html
Thanks for the info, do u think electrical stimulation helps build muscles around the joint and help stability
I'm not personally a fan of electric stimulation. I prefer exercises
@Body Fix Exercises true, but when the knees are so bad and have an bum ankle ,maybe stimulation can help
Hi, I'm 10 days into recovering from quadriceps tendon injury following hypertension/patellar subluxation. I have no health insurance and cannot afford to see a physio. Should I be doing these exercises?
Use the 3/10 rule, like I mention in this video. 👍
@@BodyFixExercises I did apply that rule, and will follow your advice, especially around moving so I don't regress. I got my injury playing tennis and can't wait to play again, but imagine it will be at least a month away. I'm 55, and keep hearing that older people don't recover well from injury, and I don't want that to be me. So, I'm going to do your exercises when my knee recovers a bit more. Thank you for the video (:
Hi! I am 22 years old. I am a volleyball player, 15 months ago I started exercising my leg for vertical jump without rest for a day, it was ten to twelve days, then I hit my leg in the stairs adge and it's starts clicking just above the knee cap when I jumped, and pain after the game but no swelling at all. after 2 months the pain is almost gone but there is stiffness. Still have some stiffness, sometimes it hurts at night when I did things too much. My leg can accept the load, it is explosive and it can do everything I need, but I feel abnormal every time especially at night. I want to get back in my game..please help me sir!!
Sounds like Jumper's Knee. Or Quadriceps Tendinopathy. Depending on the location.
These should help. But it takes a while
How To Treat Patellar Tendinopathy (Jumper’s Knee) & Quadriceps Tendinopathy
ruclips.net/video/MkPwsb-rQwU/видео.html
Thank you sir ❤️
awesome video! cutest kitties😘
Thanks. Yes, we got our cat at a refuge in Barcelona. His name is Sebastian and he's truly wonderful! 😻
I had a major ankle sprain in October 2022 which forced me to stop playing volleyball.
Got back playing in April 2023 but all of a sudden I have this exact knee pain you described.
Is this because I wasn't doing any sport for 6+ months?
I will definitely try these exercises now because my knees are holding me back so much. They hurt when I jump, not so much when I land. But more when I need jump or need my legs to react quickly.
It's depressing
Yes most likely. This pain is a load tolerance issue: The tendon is breaking down because it's getting more stress than it can handle. And the capacity to handle load decreases when the tendon is not being used for long times.
@@readywhen THANK YOU!
I went for a 10 mile run yesterday and suffered a little bit during the ran, but today my tendon feels much better than before.
I guess I need to exercise more.
hi i have been having knee pain during my squat and going down stair directly on the top side of the knee cap pretty direct on the edge of the top of the knee cap. i can still squat 90% of my squat max no strength loss just painful on the descent portion. iv had big difficulty diagnosing this since its pretty direct and specific
i had hardware removed from my thigh after a fracture break, that was 2 years ago and still not got the strength back in my quads
😬 Chip away. You'll get there
I don't have pain but I hear rip, rip, rip every time I'm doing leg extensions in my right knee. Similar noise when walking up the stairs. I'm doing most if not all of these exercises and plenty more. Is there anyway I can stop that sound?
Normally no. I have a video on knee noises explaining
@@BodyFixExercises Oh great I think I found it. Thank you!
Thanks!
A pleasure!
I have been doing squats the wrong way and now i have pain especially in my left knee while squatting or bending my knees. Its location is vague, it under and around the patella and is maximum in 90degree flexion of knee and there is cracking of the knee as well. Can i know the reason of my pain. Do i have patellar tendinopathy?
Probably. But hard to say without examining it
Woke up with sudden sharp pain in my patella tendon - how soon after the 'injury' should I start the exercises? Thanks
Straight away if you can do the exercises with 3/10 pain or less.
Doctor, I have a disc in my Hunched back . When I exercise, the pain becomes unbearable. I want to know the reason?
If it gets sore when you exercise the spinal joints are probably inflamed, but I couldn't really tell without examining it and asking a heap more questions
I'm OK when sitting down but if I walk for say half an hour the side of my knee hurts and the back. I will try these
Good luck with it!
what if you do isometrics and on first try patellar hurts above 3. But on 2nd to 3rd try it doesn't hurt anymore, should you still proceed with eccentrics?
Wait until it's consistently good. Maybe a few more days. If it's still good then move to eccentrics
@@BodyFixExercises it feels really good with spanish squat resisted band. But not too good on first try with single leg wall sits.
I've had patellar tendinopathy for the past 2 and a half years or so,and i work a full time fast food job,some days of the week feel pretty decent but standing and moving all day make my leg muscles ache and hurt making it harder for me to do any of the exercises without more pain the next day,how do I deal with that?
Hmmm. Tough one. Maybe try doing the exercises in the morning, after your tendons get some rest & recovery overnight
@@BodyFixExercises alright I hope that helps
If you developed it by lifting weights how is it likely that the tendon is weak? Wouldn’t it have been strengthened by now?
It's usually from an increase in workload to quickly
Is it common to have pain in these areas following an acl surgery using hamstring graft. I am nearly 5 months post op and struggle with the single leg squat/jump/land as i have pain in the areas mentioned.
You need to talk to the surgeon about that sorry.
I play basketball and it hurts to explode up to jump or squat. It is right above my kneecap and it hurts to touch as well. It's quadricep tendonitis right? I have had it for about six months and counting. Is icing and heating also good to apply on it? Appreciate the video.
Yeah, sounds like Quad tendonitis. Heat and ice won't really help.
Check this out...
How To Treat Patellar Tendinopathy (Jumper’s Knee) & Quadriceps Tendinopathy
ruclips.net/video/MkPwsb-rQwU/видео.html
Hello, I hit my knee to the desk very hard and had fracture on femur medial epicondyle 4 months ago. I recovered from fracture and can walk properly. However while climbing stairs or jumping or running I have feeling pain on upper side of knee cap. Do you think this exercises good for it? By the way I am trying to strength my muscles but still my muscles are so weak compare to my healthy leg. Sometimes I am being too much pessimistic about being able to run and jump again.
If it's under the kneecap anywhere, use the Runner's Knee exercises. If it's above the knee, (higher up the leg than the kneecap), the Quadriceps tendonitis exercises would be more appropriate.
But it's hard to say more than that without examining your knee
@@BodyFixExercises I got it, thank you sir.
My knee pain stated after I started training for a half marathon and biking on our Peleton...I believe I started too much too soon. There is swelling causing pain when i try to bend fully and full extension painful at times. I think I have tendinopathy but hoping its not a meniscus issue. Seems more serious if the meniscus is invloved. The bike really flares it up as I tried to get back on for a 20 mins light ride but made it worse. Sooooo frustrating as I am very active. What do you think?
While there is swelling... don't exercise. Ice it.
It's a bit hard to tell what it is without knowing the location and doing some tests.
Meniscus issues usually come from more twisting issues, like in football. (Rather than running and bike) And it doesn't sound like it catches, so meniscus is less likely.
Patellar tracking issues can cause inflammation, so hopefully it's that. Because it resolves quicker.
Try the lateral thigh rub in this video...
How To Fix Pain In The Front Of The Knee. (Runner's knee)
ruclips.net/video/g0qmx_0enAA/видео.html
should i be doing exercise 1 2 and 3 tgthr
or
progress on exercise one until it doesnt hurt more and then move on to exercise 2
Im just trying to figure out when to progress to the next exercise (after what period of time)
exercise #2, what is the board angle that's best?
30 degrees
I have been playing football since a long time but suddenly this pain has started In the lower tendon of my knee it started after one of my training’s while I put pressure on it or jump why did it happen suddenly and how can I relieve the pain please help
Check this out...
How To Treat Patellar Tendinopathy (Jumper’s Knee)
ruclips.net/video/MkPwsb-rQwU/видео.html
Hello again, any advice on how to re-start training after a partial meniscectomy (not a meniscus tear, just "shaving off " the damaged part of the meniscus on the right knee).
Thanks in advance.
Cheers.
Hey, thanks for the question but rehab after surgery is not my speciality, so I'm not the best to ask that.
sir in my mri my ligaments are normal including meniscus but i have pain when i straighten the knee it feels like a fluid on my outside of knee . i can jump , squat, run anything . i really dont what is happening when i straighten the knee a fluid like something come outside the knee not everytime but it came and it caused pain . can u help me what is happening
I answered in the other video, Saksham
I have pain above and below the knee… I ran a marathon… could I have hurt both tendons?
Yep. Quite possible
@@BodyFixExercises I’m starting to think runners knee now after taking to a few friends… they said the pain is around the knee cap in runners knee… but one of them said it’s tricky to fully heal
but what if my both knees have quad tendinopathy?
thank you for the video. my doctor told me i could have both quadtriceps and patellar tendonitis plus most likely hoffa’s fat pad as thats what they say on MRI. The pain is probably 7 or 8/10 even when walking there is no way i can do any kind of exercise, what shall i do in this case please?
If the pain is that high just with walking you need to treat the Hoffa fat pad first
@@BodyFixExercises thank you. would you recomendable steroid injections?
isometrics for quad and patellar are the same?
Yup
is it ok to still doing the 3/10 scale test shown here if i have a bit of swelling (mild pain, not much...,& stiffness) in the quad tendonitis? it's had slight swelling and stiffness for about 6 days now. i feel only mild pain in most activities..just cant squat down very well due to the discomfort due to the stiffness)..i do have some swelling & some weakness around the quad tendon. (I prob strained it with overuse from pickleball. i'm 58 yrs old).
No. If there is swelling I would not do exercises with any pain
I have burning and numbness in the outer part of knee I fell on it
You might have damaged the nerve a bit if there's a bit of numbness
I'm a bit wobbly when doing lunges, will that typically improve
just by keeping up that exercise , or is there some other exercise
one can add to improve stability through the motion?
It'll just get better with time.
I have knee pain whenever I squat or jump or lunge, but it hurts to touch as well, and when I touch the area that hurts it’s on both the tip of my tibia bone and the top of my patella, but touching the actual tendon doesn’t hurt? Do I have jumpers knee or something else?
Could be bursitis if it's sore to touch
@@BodyFixExercises I’m not sure, I have looked up bursitis images and the knees depicted in the images are WAY more swollen than mine, my knee doesn’t even look swollen. Unless no swelling is common with bursitis, I really don’t know what my knee issue is coming from.
If you are 79 and had a fall of two hours, now have nerve trouble and if i tried this i would fall again.
Let ur cat in.... :)
😆