Tendinopathy Continuum and Update!
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- Опубликовано: 17 окт 2024
- This video takes and expands on our previous whiteboard video of the 2009 paper by Cook and Purdham. It adds further detail from Cook et al (2016) as they review the merits of the continuum with respect to more recent evidence.
Great synopsis of recent understanding. I am a double hip replacement person (was very active) - one good result, one lingering dysfunction with tendinopathy, and getting to the sweet spot of training and rest without further damage is very difficult (even @ 24 months post op). Improved blood flow through gentle cardio exercise, isometric and steady eccentric loading, and only a little heavy loading slowly increasing has been the formulae for me. Subjective assessment rather than professional physiological judgement has also been important: 'feel what's right for your own body' after initial professional guidance, and alter the training by trial and error, rather than over-accumulate loading or sliding into lazy resting. (there - that's my minor contribution) Thanks again.
This is one of the best synopsis of 2/3 highly relevant papers in the world of tendons! Information, concise and digestible. And it's less than 8 mins long. I have referred back to this a number of times. Thank you for your time and effort in putting this together. 👊
Great, great concise review of the latest research on the state of tedinopathy research and very digestible. Sad that only 3,000 people have seen this!
Thanks Steve! The first version is up to 15k viewers, maybe this newer version will get there some day!
Haha I spent a year trying to understand this and I didn't. This video has been so helpful and has helped me to understand within the space of an hour. Since I am a very visual learner, this has been extremely helpful. Thank you for making and I will look forward to more. Really appreciate it.
Thank you for the derailed video, how long would you say the reactive stage might last? maybe a few days or a week or so?
Brilliant. Short concise visual and easily digestible. Great work! 👊
This is fantastic. Thank you so much for the time you put into this!
Lol heard the accent and thought "maybe here's someone I can trust with my ratchety elbow". Watched the earlier, linked video... Huntsville... Alabama... that's some displacement fella - bit too far from west London I think.
Great vid, thanks for the hope it induced 👍🏻.
So basically if I've been suffering with patella tendon pain for 3 years there's a good chance part of the tendon is now degenerative? But even so it is possible to recover enough to return back to full strength with physio therapy?
yes you need to load it. resting will make things worse. get to the weight training arena
@@likasombodie Thanks for the reply. I've been doing stretching, wall sits and body weight squats for the past 5 days and felt slight improvement. Going to start putting some weight in the squats. Is it ok if I still feel slight pain from time to time during the rehab phase ?
@@ed420. of course. Expect to feel pain for a say or two after. Body weight squats will so nothing for you. If it's patella you need to do isometric with leg press if achilles you need to get ojvthe calf raise machine
You need to get straight to the necessary weight machines loading but with moderation... I recently got platelet injections as I had slightly torn my tendon.
hey ed if you have been dealing with it for three years i recommend to go to a physio therapist or PT who is specialized in you specific area
Super helpfull for fully understanding these two papers! And really good for revision, thank you
I have chronic patellar tendinitis ....if I started running or jogging the pain will back... please suggest me what I can do ... do I complete rest or starting isometric exercises?
Start isometrics and be patient. Gradual loading of the patellar. No jumping ahead and overloading with over enthusiasm.
Dont return to sport just because you're pain free for a day or two.
This takes a while.
@@michaelconway8352 thanks.... but how much time take to fully recover I'm in stage 2 with 10% pain
From my personal experience ( cyclist) I've learnt to listen to my knee 24 hrs after exercise.
If the pain has settled to 0 then I know I've done just enough exercise to recover. I became quiet frustrated over a 4 month period of daily pain above 10% ( maybe 4/10 pain) but the problem has lasted a year on and off.
So ... over the last 4 weeks I haven't rode at all.
This is what I did...
Week 1 : Spanish Squats : eccentric contractions 5 x 45 sec holds, 3 times per day, using a thick resistance band tied around stair bannister.No other exercise other than gentle outdoor walks
Week 2: Same routine but added single leg Bulgarian split squats using one leg on chair. 3 x 15 reps twice per day. Body weight only.
Week 3 and Week 4:
As weeks 1 & 2 but went to gym and added single leg leg press, single leg leg extns and hamstring curls and seated calf raises. Also light resistance spinning on static exercise bike.
Added weight resistance gradually on machines.
If the pain had settled the next day, I was ready to add more weight.
I found my tendon to be pain free after each gym session but that was probably because it was warmed up.
If there was a nagging pain next day, I took 24 hrs off because I had done too much and eased off next session.
Sadly here in the UK we are in COVID lockdown and gyms are now closed.
But I went out on bike yesterday for 1st time and rode easy paced 15miles on flat terrain.. No pain.
So my answer would be (personal experience only) spend a week or two easing back on your patellar load so that you recover with less than 10% pain after each run. Then introduce gradual load increases to the patellar over a few weeks.
I stretch quads a lot as well and work on ankle, hip and hamstring flexibility and glute strength.
Sorry for the long winded reply but we are talking weeks of gradual recovery.
@@michaelconway8352 thank you so much 🙏❤❤ love from India brother hope it works on me
This was very helpful! Thank you!
This was excellent . Thank you
What about pain and normal imaging ?
I wish someone here in Germany would make such an effort and make it understandable to those affected. Unfortunately, I don't understand everything that's a pity for me.
Very well supported, and to the point.
Thanks Lina!
Really good video. Btw can u do this kind of video on osteoarthritis as well? Would really help thxxxx
Thanks Hugo! We'll see how we go!
Gold!