3 Mistakes That Ruin Your Patellar Tendonitis Recovery Time
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- Опубликовано: 26 сен 2024
- Are you adding months to your patellar tendonitis recovery time by making one these three mistakes? Watch this video to learn more.
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Video Citations
Cook, J. L.; Purdam, C. R. (2009): Is tendon pathology a continuum? A pathology model to explain the clinical presentation of load-induced tendinopathy. In British Journal of Sports Medicine 43 (6), pp. 409--416. DOI: 10.1136/bjsm.2008.051193.
Huisman, E.; Thornton, G.; Roberts, C.; Scott, A. (2013): IDENTIFICATION OF BIOMARKERS FOR EARLY TENDON DEGENERATION USING AN IN-VIVO RABBIT MODEL. In British Journal of Sports Medicine 47 (9), pp. e2. DOI: 10.1136/bjsports-2013-092459.57.
Kannus, P.; Józsa, L. (1991): Histopathological changes preceding spontaneous rupture of a tendon. A controlled study of 891 patients. In J Bone Joint Surg Am 73 (10), pp. 1507--1525.
Kettunen, Jyrki A.; Kvist, Martti; Alanen, Erkki; Kujala, Urho M. (2002): Long-term prognosis for jumper's knee in male athletes. A prospective follow-up study. In Am J Sports Med 30 (5), pp. 689--692.
Khan, K. M.; Maffulli, N.; Coleman, B. D.; Cook, J. L.; Taunton, J. E. (1998): Patellar tendinopathy: some aspects of basic science and clinical management. In Br J Sports Med 32 (4), pp. 346--355.
Kongsgaard, M.; Kovanen, V.; Aagaard, P.; Doessing, S.; Hansen, P.; Laursen, A. H. et al. (2009): Corticosteroid injections, eccentric decline squat training and heavy slow resistance training in patellar tendinopathy. In Scand J Med Sci Sports 19 (6), pp. 790--802. DOI: 10.1111/j.1600-0838.2009.00949.x.
Rutland, Marsha; O'Connell, Dennis; Brismée, Jean-Michel; Sizer, Phil; Apte, Gail; O'Connell, Janelle (2010): Evidence-supported rehabilitation of patellar tendinopathy. In N Am J Sports Phys Ther 5 (3), pp. 166--178.
Visnes, Håvard; Bahr, Roald (2007): The evolution of eccentric training as treatment for patellar tendinopathy (jumper's knee): a critical review of exercise programmes. In Br J Sports Med 41 (4), pp. 217--223. DOI: 10.1136/bjsm.2006.032417.
Visnes, Håvard; Hoksrud, Aasne; Cook, Jill; Bahr, Roald (2005): No effect of eccentric training on jumper's knee in volleyball players during the competitive season: a randomized clinical trial. In Clin J Sport Med 15 (4), pp. 227--234.
Wilson, John J.; Best, Thomas M. (2005): Common overuse tendon problems: A review and recommendations for treatment. In Am Fam Physician 72 (5), pp. 811--818.
Yamamoto, E.; Hayashi, K.; Yamamoto, N. (1999): Mechanical properties of collagen fascicles from stress-shielded patellar tendons in the rabbit. In Clin Biomech (Bristol, Avon) 14 (6), pp. 418--425.
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Video by Martin Koban of Fix-Knee-Pain.com
The BEST Exercises for Patellar Tendonitis -> ruclips.net/video/FbZHoPWkcOw/видео.html 👈
I've been struggling with patellar tendonitis for 7 months. The biggest struggle for me is the psychological frustration that results from being forced to be relatively inactive. Around 4-5 months after my injury I was making great progress but my friends had just started playing squash and I was very envious so I joined them and pushed myself far too hard. The day after my 2nd squash session, which was MUCH more intense than the first, my knees hurt probably twice as bad as they had when I had first stopped my regular training regimen due to the pain. Do NOT push yourself too hard with this injury, you WILL regret it and for MANY extra months.
Yeap I did the same thing
@@Cfgirl1980 same here :( I'm a cyclist, keep aggravating it. But the knee bands help.
I've been dealing with this crap for about 8 months 😫 I was on the very edge of getting cleared and then I go out and play in my basketball game at full speed I would suggest to listen to all the experts and follow everything they tell you because patellar tendonitis is no joke !
How you've been doing? I'm going about 3 months already...
@@taty_h2h486 Looks like he's not answering... What about yourself? Any better? I'm at 8 months now...
Duca Moris how are u now?
@@joshuajurado2565 Well it deppends... Do you want the short or long answer? Short answer is i'm doing *better* but my knee is still far from a 100%. I did start doing specific exercises for jumper's knee about 2 months back, but i ended up being sick quite a lot so i also ended up skipping those same exercises more than i should've. But in general my day to day life is uneffected - I can go up and down stairs (even two at a time), i can walk around as much as i want and i can even do bodyweight squats as much as i want. Even things such as heavy deadlifts aren't a problem anymore. However i'm still unable to do squats with any significant weight on my back (i get some pain at around 30kg). Which is like barely 20% of my 1RM (or at least was), so yeah... Better, but not good
Duca Moris what did u do
I have been dealing with this pain for more than a year, yes it is frustrating
You are 100% now? I hope yes
@@1998Filipe it is very important that you rehabilitate your tendon. At first rest it for some time. Apply heat/cold pack to sore areas. I've had tendon pain in my knee and elbow. And I've managed to almost clear them both. Took around 7 months. But I'm getting there. You need to correct your body's motor pattern meaning you need to relearn to move in a pain-free way, and this takes time and patience. Ease into training. Never give up
me to, I have this problem fo11.5 months.
@@jamesmcdermott9275 Me too and made mistake 1 .
Damn I feel like I already made these mistakes ☹️☹️ I can't help but to play basketball tho it's what I love to do
Basketball is love, Basketball is life
ik I tell myself everyday no more basketball this shit needs to heal but sure enough I can't resist
i feel you bro ive made bare mistakes too but i love ball
Is your knee better yet?
Is your knee better just curious
Fully healed it! Awesome. If anyone needs help let me know. But some tips, stretch your hamstrings and quadriceps and hip flexors a lot. Rest it for a couple weeks, if it's not healed by then start doing deep, slow squats. It should get better. Eccentric squats on a slant board heals it. It is important that in the next 3 months you try not to reaggrivate it because during this time the tendon's structure is changing. If you don't reinjure it in 3 months you should be back to normal.
Hey bro i need some help im 12 years old and i play basketball for 6 hrs a day. Tought training. And because of that i got patellar tendinitis. Can just tell me what u did to heal it completely. Would help a lot. Thanks bro.
+Shyam Raja watch his other vids and stop playing long enough or it will never heal
Hey could you help me out bro? Im dealing with it as well and it seems you have it repaired.
Spartanjck1 did you heal?
Hi, I have had this for 2 years and have done no running since. Keep trying to introduce the squats but pain keeps creeping back, been stretching every day for 8months. no luck, very very very frustrating
I've seen tons of videos about this injury and this one is by far the best
I can vouch for this video. I no long have patellar tendonitis, but now tendonosis/tendonopathy, for two years now. It started before my senior year of high school football, in which I pushed through the pain the whole season, making it much worse. I had an MRI a year after, diagnosed with PT for both knees. I did physical therapy for about 2-3 months, and it was fine. Then of course, I go back into playing sports and running/jumping full speed without slowly progressing into it. Another mistake. Six months later, I had a PRP shot on my right knee, combined with PT and ABSOLUTELY NO LEG WORK outside of PT, I can say BOTH knees have healed significantly after 10 weeks. I am at the stage where I am slowly progressing into more leg exercises and activity, making sure I didn't make the same mistake I did the last time. Like this video, I STRONGLY emphasize on slowly progressing activity and complete rest other than physical therapy. Thanks Martin, wish me luck.
You're on the right track this time. Fingers crossed for a thorough recovery!
How is it now? Did it ever comepletely go away?
What kind of leg workouts did you do to slowly get back into it?
How are you now ? PRP helped you a lot ? Thank you…. I have this problem from 9 months, and it’s so frustrating
Hello, i'm a high school athlete and I've been struggling with Tendinitis. During the spring, I run track. I specifically do the long jump which already puts a lot of pressure on my knees. During the preseason, I jumped a few times at a meet and had bad pains in my knees. This was before I knew what tendinitis was. I foolishly ignored my body and thought that it was pain that would go away. Throughout the season, the pain go worse and worse until I told my trainer and found out I had tendinitis. I sat out for a week, and the pain got smaller and smaller. After the season, I continued to sit out and eventually the pain went away entirely. Thinking I was healed, I got right back into running and lifting weights. Now the pain is back and getting worse, I've been struggling since March of this year with the pain and just want to get rid of it once and for all.
Kingsley Enechukwu bro are u good now😣
Any update please😢
What u do for it fam?
When i started feeling pain, i watched every video on youtube about tendonitis, i thought i could get rid of it in a month. But it turned out i pushed it way to fast and had too many setbacks. Now after almost 5 months, the tendon has become way worse than when it first started.
I think the hardest part about patellar tendonitis is the mental side, it's always been hard not to progress to fast with my training. I've had so many setbacks that i thought were'nt setbacks but only a part of the process, i thought my pain score laid at a 2/10 when in reality i trained around 4-5/10 of pain. What works is too stay consistent with your training and Not, i mean not rush the process. Hopefully this helps someone who is just getting started with patellar tendonitis. Sorry about my english
Exactly my experience and also what I've seen hundreds of times in others. Thanks for sharing.
I have this problem from 9 months… what do you suggest me ? Thanks
Resting is all fine and dandy for most but I have no choice but to work at my job so stopping the activity that causes it is impossible for me
My right knee been like this for 6yrs and my left for 3yrs and now I can't even jog. I'm 18 too. Time for recovery no excuses!
Flow In RIP your knees
How has your knee journey been going? Lol just saw you commented this 7 months ago and was curious how it feels now
i couldnt walk down the stairs bro
please check out my detailed comment i just posted under this video. Maybe it adresses your problem too.
Bob Fakington I'm jogging now! I see my eating habits has a lot to do w/ how my whole body feels
Ive had it for the last year and I just feel like giving up. Ive had it so long that I don't even remember what it was like before I had it. Everything I've tried just seems and feels like it's not working and it's really just been killing me psychologically...
3 Mistakes:
1. Continuing training the same way
2. Completely stopping training/rehab
3. thinking tendon is recovered because of time spent and pain loss
the roundabout way you speak in your videos and the unnecessary length to your videos could be its own level of hell; I pray that I never come across another
mo2danny its 6 mins
GL winning i think he knows that
You are the hero we dont deserve.
Thanks for this comment I got 1:30 in and was super bored the entire time
THANK YOU
Dude, I really want to think that you are actually trying to make a difference and not instead taking advantage of desperate people like me, but your web page looks like many others that just want to take your money. I still respect you and your work.
I mean, if you are not just an actor that a big company hired to sell their product. (Who knows?)
Hey everyone. This video is almost 6 years old now. For an updated version of what works and what doesn't for getting rid of patellar tendonitis, check out this article -> martinkoban.com/patellar-tendonitis/
Hey. I have it in my forearm / wrist. For. About 9 months. It got badd. Im going to do what you said. Just implement the things. Into my wrist. Thank you. This is basically the info i was looking for
I must have deleted 100+ spam comments already. Please don't fall for these automated scams. Leaving this one up as a warning for actual people.
Struggling for nearly a year, just believing that my knee is falling apart and won't get better. I suppose I need more patience for my recovery.
I have pain behind the knee when walking Should I walk or rest?
I have been training squats for about 6 months. I feel pain in the knees at the start but it subsides when my knees get warm. I have bought knee warmer, would that be sufficient to do light squats?
I've had tendonitis in my wrists since August of 2012. I never thought about doing a journal. I will have to try that. Thank you for your information.
Very general information like "you need to apply the right amount of training", so what is the right amount?
Lmao you expect a blanket “very general” answer to varying degrees of injuries and pain.
He just wanted us to visit visit his website for some reason to tell exactly what to do
Great advise. I have bi-lateral Patellar Tendonitis from indoor hard court tennis that took 4 months to recover from. This included 8 weeks of Physical Therapy twice a week. At about 4 months, I played 2 hours of not intense tennis on hard courts again, and within hours my pain was back to the highest levels it was ever. I rested for an additional 3 months and now looking at surgical options. The worst part of this pain is that it can be really depressing to spend such long stretches of time being relatively inactive. I am at the point were I am looking forward to the surgical option. Good video again.
When did the pain start?
I just met with an accident today. And I’m having all sorts of thoughts in my mind.
To make a very long story relatively short, I delevoped patellar tendinosis in my right knee in the months after falling into a hole 2 years ago. Back then I was studying to become a physical therapist and was told by one of my teachers, that I had probably surffered a meniscus injury. Not until I 8 months later started to write my bachelor project about foot biomechanics in relation to patellar tendinitis, I found out that I had gotten that injury myself. By that time the injury had worsen so significantly that even the lightest rehab exercises made it a lot worse and even walking mate it worse. It got so bad that I first had to use ctuches and then a wheelchair a couple of months there after since I was so unfortunate to get tendon injuries in both my shoulders, elbow, and ipsilateral achilles tendon too (mostly from the long term (over)compensating). Doctors had never seen anything it and thought for many months that there weren't anything wrong with my tendons so they didn't scan me properly. They though I had mental issues, which took then over a year to realize I didn't have - other than a hightened stress level. go figure :). First when I personally paid another PT to scan me, we saw that all the painful areas on my body in fact did show signs of signicant tendon degeneration.
I have now been rehabbing with mixed results for several months now and have seen some improvement. What I have experienced on my own body, is that pain during or after exercising (even rehab) is not acceptable. Some "experts" will say a VAS of 3 out of 10 is okay, but in my case even a VAS 1 is too much and I will pay the price in the days and weeks thereafter. In general health care providers (at least here in Denmark) are absolutely not experienced enough to give patients the appropriate advice to get rid of their tendon problems, which was why I as a PT myself decided to take matters into my own hands. I read several books (including your great book Mr Koban) aside from the studies I did in my bachelor project and learned a lot that way. I can also tell: Just because one ultrasound scan don't reveal anything, it doen't mean that your tendon is healthy. Neither does several month without pain. Even serious tendon injuries don't nessesarily hurt that much since they are non inflammatory in the chronic stage. My case control study on basketball players with and without jumper's knee showed evidence that decreased ankle joint dorsi flexion and pronation during initial landing from jump was associated with the occurence of this injury and can be backed up by biomechanical theory as well. Other studies have indicated the same thing.
This injury, like many other tendon injuries, is a potential very serious injury like it was in my case and if several bad factors play in at the same time, it can spread to other areas of the body very fast and affect activities of daily living like it did for 1½ years of my life.
Thank you for posting videos like this to inform people about the seriousness of this injury. This can potentially change the cource of many patients athletic careers and life for that matter.
Hi, it's been 6 years since you wrote this comment and I'd love to know what progress you have made, and if so, what ultimately helped. Has the problem completely gone or are you still in recovery?
@@alisoncolles1337 Hi and thanks for writing. Well first of all I'm absolutely pain free and have been for several years now. Was able to do lots of plyometrics and play orginized basketball for 2 years before I decided to quit in order to dedicate more time to my other passion, weight lifting. Strength training, stretching and diet made the difference for me. I had also suffered from patellofemorial pain syndrome where maltracking of my knee cap had to be adressed in order to get pain free. The diet part was partially about taking collagen along with vitamin C, 1 hour before every workout - or even before walking, so that the collagen would deposit where it was needed - in the tendon tissue. Tendon pain does not have to be permanent. That's for sure.
@@noonevincecarterfan did you stop taking collagen with vitamin c or is that a part of your routine by this point?
@@raphaeldeguzman7417 Nope, I stil take it daily and advice others to do the same to prevent tendon degeneration if they're very active like myself.
@@noonevincecarterfan
Your description of the ordeal matches mine.
It all started with Patellar Tendinitis and now after having been infected with covid I have plantar fascitis and achillies Tendonitis, both mild to moderate.
Unable to walk or even sit for long hours as the inflammation creeps in.
Can you put in some light on your recovery path.
It can be great help and can be life saving.
With Martin's Book I have one issue. He does not give importance to the overall strengthening of the leg. With the set of his stretches I developed Achilles tendonitis. Just sad to blindly follow a mere book.
Collagen?? Which Collagen wld you suggest??
I had ruptured patella tendon 3 months ago, and had surgery.......i have come a long way, right now I cycle to work every day ( 50mn in total), cycle at the week end once (1 h 45mn), Jog every day (6-8 minutes 6 days a week, very gently) and swim once a week (40mn) ..i stretch every day (making sure i bend my leg to use the full motion of the knee)..i do a little bit of Pilate exercise now.....I have no pain what so ever...but my left thy is still not as muscular as my right leg, but getting there...here was my rehab plan at high level (notice 1 mistake i made):
1. I walked with crutches for the first 3 weeks
2. plenty of light physio exercises on week 2-3 until week 7 (bending knee mainly)
3. started to walk at week 5, got advises from physio to keep the right position
4. plenty of walk, every day from week 6, usually twice a day (45mn up to 1 hour a day).in general i like to split my exercise in two per day.
5. got rid of my crutches at week 6
6. reach full motion of my left knee at week 9-10, but i had to force while stretching every day...gradually gaining centimeters
7. when i could not cycle nor run, I swam with a pull buoy 4 times a week, 3-4 week after my surgery, keeping my leg straight (very light kicking only)..now i get more benefit from cycling, walking, running and pilate..so swim once a week only (on my "rest" day)
8. started cycling 7 weeks after my patella tendon surgery, starting slowly, with no climbs (2 x 20mn per day first) then increase the distance gradually ..after 3 month, cycle 7 hours a week, and able to stand up on my bike in climbs (still not as powerful on my left leg)..i had to be very gradual with the standing, since this is a very demanding position, you really need a lot of power.
I found cycling more effective for me to strengthen my legs than the exercises suggested by the physio (squats, rubber band exercises etc..). I found the latter boring and painful while cycling has given me only pleasure and no pain whatsoever.
9. MISTAKE I MADE: on week 10 I did 32 mn run in the pool (with buoy around my waist)..and it took 4 days to recover. The pain came after the session, not during the pool running ... LESSON: too long session for a first time, probably over stretched ...should have introduced running much more gradually...being in the water with no impact does not mean that it is totally safe.
10. I started running 5 minutes a day at week 12, and increment by 1-2 minutes every 2 days...i give a rest with the run on Sundays
11. I rest on Sunday (swim with no kicking and light walking)
note: i am a sport fanatic, competed in running, triathlon, duathlon from 16 years old until 41. So I know the importance of recovery and starting slowly ...howeer that did not prevent me from doing a stupid mistake at point 9. Good luck everyone!
Yea guys don't make these mistakes you at first wont notice the pain but it really does add a lot of time to your recovery! I made the mistake of not resting enough in the beginning and now I'm paying for it although my knees are slowly getting better
I've been suffering from PT for the last 2 years and can testify to all the points of this video. The fine balance between Point 1 and 2 is what makes PT difficult to discern and work through. From my experience I can tell you it's slightly better to err on the side of resting too much than trying to put in a little work that might "tweak" or shock your tendons. Thanks for the video!
I agree 100%!!!
When rehabbing my own tendonitis I made most progress when I took way more rest between training sessions than everyone recommended. I took at least 3 days of rest, often 4.
Slow and steady.
Thanks for the info. I noticed consistent discomfort in my right knee about a month to two months ago. I am now trying to rehabilitate and fully recover. I do have a question. When rebuilding strength in the patellar tendon, is it OK to experience slight discomfort during rehabilitation exercises or should we avoid any activity that causes any level of discomfort?
Anyone answer this question??
What matters is your next day pain. If pain 24 hours later is below a 5, continue the exercises. If it is above a 5, scale back your training. This is what I have been told.
Hey Martin! i have had this problem for almost a year now. It started with my left knee and eventually my right knee had the same problem. I went to a physical therapist, but i was impatient and kept training regularly. I still have the problem today, but i have grown to be more tolerant to the pain.
Man, if only i saw this video 3 months ago. I'd be back right now.
Slapshot257 so are u good?
Same
Slapshot257 more like years ago
Facts
Thanks for the video. I just got your book and it is exactly what I have been searching for. I am dealing with basketball injuries that led to surgery that I had way back in my teens, and I am now 43. The trauma has evolved to a long list of issues: Chondrocalcinosis, patellar tendonitis, full-wear osteoarthritis, etc. Interestingly I have found solutions to manage all of it except the tendonitis, which I am now looking forward to taking on. I have been dealing with the tendonitis pain for about 3 years.
Hey Courtney, patellar tendonitis is a tricky beast. The book will give you everything you need to know to get rid of it. I'm a strong believer in staying active with easy or moderate exercise as opposed to complete rest. Find an exercise routine that you can do that doesn't cause pain and slowly build up.
I've had patella tendinitis for about 4 years now, it started out in one knee and and taken over my other knee. It's hard to sit and not do anything, I play a lot of soccer and basketball and I can't see myself stopping, especially when the weather is nice :P But about 2 weeks ago I didn't sign up for another season of soccer so I can take this injury seriously. I got the board and have been doing a few of these exercises and so far I've been feeling better. Long, long way to go though.
Are you good 5 years later?
@@pilona0803 I am! The board definitely helps. Eventually though, you will want to start working on strengthening the muscles around your knee through routine exercises. I haven't had any knee problems in a long time, and I am more active than I ever was.
@@eliebaliss954 What helped you heal?
Love these three mistakes. Also loving your book. It is by far the best resource for patellar tendonitis that I have ever found (and I have researched A LOT!). Cheers to you Martin.
I've been struggling with this problem for over 4 years now. I'm only 21 years old, I'm at a very critical stage one jump and I can barely walk 30mins later. Sometimes I feel like losing hope. But hopefully with these tips I can completely over come it.
has ur tendinitis gotten better? i’ve been dealing with it in both my knees for 3 years, i’ve had no improvement through multiple therapies. I even got surgery on both of my knees and it still did not help, i’m trying to find a little hope. I have 4 months until my senior year of basketball and really want to healed before then but i don’t think i have enough time.
Your 26 now you good?
I am a massage therapist and have a high school volleyball player coming in tomorrow complaining of patellar tendonitis. I will keep you posted.
Hi
So I just found this page after researching Patellar Tendonitis. I am 40 yrs old and have led a very active life until now. Here is a little of my injury story so far.
My physiotherapist has told me I have "Patellar Tendonopathy" in BOTH knees, due to being very "quad-centric". Basically my medial glutes (the ones in your ass) switched off many years ago. So, when I started a serious gym program a few years back, little was I to know that it would lead to this. I LOVE leg days. Squats, I used to hate but I grew to love them, as well as deadlifts. I have progressed from hardly being able to squat anything a few years back to squatting over 60KG this year. I know not much but, a big number for me.
But, In ~March 2014, I noticed some mild pain in both knees (2 out of 10) from inflammation after a squat session, but it cleared up before the next session 5 or 6 days after. Of course, I kept doing the same thing like we all do. I was in "denial" about my condition until it just steadily, got worse, and worse, and worse.
Then, in late summer this year, I noticed the inflammation flared after sessions on the spin bike. Eventually I went to see a physiotherapist (of course, way too late) who advised me where I am at.
1) I have Patellar tendonopathy in both knees.
2) The Recovery period can be as short as 12 weeks and is spread across 4 phases: Rest, re education, conditioning & strength work (such as the one legged eccentric squat on a 45' board), then adding "speed" - essentially getting back on the bike and running again.
Where am I now? Well basically, I am still at square #1. Very sadly.
I started the re education phase in September but, I did not LISTEN to my physio and if I am honest with myself, I overdid the exercises. My physio told me explicitly that I should only do the exercises (the clam, the glute bridge, standing on one leg, to re educate the motor neurones) so that the pain does not go higher than 2 out of 10. Whilst I have focused relentlessly on the exercises, it was in ignorance of my knees crying foul. The pain really, never dipped below 6 out of 10 and regularly hit 9 out of 10 (where I can't even walk, or step down the stairs without a flash of pain in the front of the knee) but I carried on in blind faith it would get better.
3 weeks ago, i decided that the program was not working. A friend of mine who is a cyclist had tendonitis and beat it with 6 weeks of rest and inflammatories. Got back on the bike and he has been fine.
So, 3 weeks ago, I started a 42 day goal of ZERO exercise. I have to REST my knees for a total of 6 weeks with NO REHAB AT ALL. My goal is to get down to ZERO pain before I begin any rehab at all. The mental hurdle has been the BIGGEST one for me. Accepting where I am at and that this depressing, awful condition will not improve unless I REST has been a big issue to overcome.
Not exercising, like everyone on this thread I guess, has left a seemingly irreplaceable hole in my life. *Everything* has to change. How much I eat, drink, what I do at the weekend, everything.
So, I started my period of rest. No exercise. None at all. Cutting down on the diet. Just vitamins, Berocca, and coffee for breakfast, lots of water through the day and cutting meal sizes to a bare minimum.
Things *were* going well. I got to day #8 of rest a week ago. I was giving the knees cold ice pack treatment twice per day and the pain had reduced from 9 out of 10 to 3.....maybe 4 out of 10. I felt for the first time in many months I could go down the stairs with no pain whatsoever. I was beginning to feel positive. Positive that I can overcome this stupid, annoying, depressing, pain in the arse condition. I created a plan. In my work calendar, I set a reminder for a 42 day (6 week preiod). It reads for example: Day #8. 34 days to go. Then the next week, Day #15. 27 days to go.
So, after 8 days of rest, what did I do? Continue to rest up and continue "the recovery" ? Oh nooooo. I decided I could do some swimming. Maybe swimming could become my solace and replace that hole. Surely swimming cannot affect my tendonitis, can it?
So I did 30mins of freestyle and breaststroke. It was great to get that endorphin flush after exercise. The post exercise glow I had missed for so long. But, alas, the high was not to be. when I woke up the next morning, I literally, could not walk down the stairs. Flashes of pain down my knees and horribly uncomfortable to sit in a chair for any period of time. I could not believe it. What a setback. The pain was back at 9/10. Maybe even 10/10. The next day, I was low. Incredibly low. Desperately low. Borderline inconsolable. What a state to be in. I have 2 beautiful daughters and their father was reduced to sitting in a chair for an hour a day icing his knees. Where do you go from here?
I analysed where I was. After 8 days of rest, the inflammation WAS subsiding. Obviously, the knees are so sensitive that even swimming will inflame them. Unbelievable, seemingly, but true. So, I accepted where I was and I reset the clock. Changed all the dates in my work calendar.
Where am I now? Wednesday this week became day #1. Again. I am now on Day #3 of 42 days rest. I am icing the knees 3 times per day with wraparound gel packs. Worryingly after the swimming, I am still at 9/10 pain so I hope this will subside. Nevertheless, a small hurdle as I am now under 40 days to go. Getting under 30 days will be a big milestone if the inflammation subsides.
Reading about PT, there are a few very very depressing stories. But, I REFUSE to let this thing beat me. No way. I have to believe that before this condition, my knees were fine (no pain) so I have to let the pain subside, then address the issue why I got the condition in the first place,which is a biomechanics issue and I cannot wait to start reconditioning and re educating. But I have learnt I have to wait about 3 weeks I reckon before I can start this.
The Deloitte Ride across Britain is in 10 months time. I've never cycled more than 60miles in a day on a bike but I am going for it. I need the motivation. I have to believe I can get there and I will post my progress on here. Best wishes everyone. We can beat this!
Hi StuR32,
Your story is inspirational. I play basketball and find it depressing to think that I need to stop as well, how do I fill that void? But for me, if I ever want to play again, I just have to suck it up - and so I will.
As for your dietary and food issues about putting on weight, I have found this incredible system which is really assisting with my weight, in fact I'm losing weight and gaining lean muscle. This may help you? If you want more information go to www.matthorne.isagenix.com/en-AU/Isamovie#cat=weightLoss&vid=IfGwbtV0jhE .
You can then contact me on that page as well as it's my own. I'd really like to see if this system can help you out by having confidence you won't put on weight & still feel incredibly healthy during your rehab process.
Matt.
StuR32 Just a suggestion Stu, maybe try the swimming again without the breaststroke. I have been doing really well just doing the front crawl stroke. The kick of the breaststroke puts a lot more torsion on the knees than the front crawl strokes kick.
Your story is exactly the same as mine, wow.
Hi Stu, how is everything going now? Did you finally beat it? I am resting now. Probably about 2 weeks now. I have also felt the 10 out of 10 pain where you can not even go down stairs normally. How long did it take you to recover and what did you do?
Here’s a “little story” *writes a book*
What I have to confess, I have been struggling with patellar tendonitis very badly over 2 years now. I play futsal and football through the years I've been diagnosed to have patellar tendonitis. You're right, my mistake is to keep on playing sports even when I'm having the pain. Right now, what concerning the most is right below the left patellar knee cap I have some kind of a hard lump which is painful when I put any stress on it. Is it becoming severe? I am freaking out yet I am clueless on how to get my knee back 100% like it used to be. Another question is does my knee suffering tendonitis or tendonosis? How to identify which type of knee pain I'm having?
If the reason you originally had pain really was tendonitis that you've definitely progressed to the chronic stage of tendonitis, what some people refer to as tendinosis, by now.
To make sure the lump you refer to isn't anything more serious, like a cancer growth, you have to go see a doctor. They can make a way safer diagnosis than we ever could over the internet, so definitely do that.
Once you've made sure that your pain is tendonitis and you do want to take care of it yourself, join the free email course on patellar tendonitis at www.fix-knee-pain.com/tendonitis OR buy my book on Amazon (search for "Patellar Tendonitis" on Amazon).
- Martin
I cured my patellar tendinosis with HSR training (Heavy Slow Resistance). 12 weeks of heavy squats, leg presses and hack squats and I fully returned to soccer.
Is this a specific program you used ? Can it be found online ?
Hi Zak, there is a lot to find when you Google "HSR patellar". The program is simple, 3 days per week, 3 exercises for a total of 12 weeks.
-15 repetitions maximum (RM) during week one
-12 RM weeks 2-3
-10 RM weeks 4-5
-8 RM weeks 6-8
-6 RM weeks 9-12
Movement is slow, it consists of 3 seconds down (eccentric), then 3 seconds up (concentric).
After 12 weeks I started soccer again, and kept doing only squats twice a week on a 3x5 program (3 sets of 5 repetitions). I developed a lot of strength and mobility in my leg muscles. So get yourself a gym for at least 3 months, ask someone there how to squat properly and fix that tendon.
Rowan de Geus hey i have questions.
introducing myself,talking about my injury :
I'm a guy who do strength training ( powerlifting ) focusing on squats/Bench/deadlift. The August 10 2016 i have done 405lbs for 1 rep at 184lbs. When i squat i do (1sec eccentric 0sec isometrict 1sec concentric), i also do pause squats ( 1sec eccentric 2-3sec isometric 1sec concentric ) since a couple of weeks. I have Patella tendonitis since october 7 2016, took 4 weeks break of Working in my quads ( since october 14 2016) and 2-3weeks of box squats and light squat. My Patella tendonitis came from thight quads etc ( no stretching after Working out ).
my question :
1- How training help you ? my pain came from lifting, i don't do sports i only lift.
2- If i do 3sec eccentric 0sec isometric 3sec concentric with really light weight 135lbs to 225lbs it should be good?
Thank you man !!
1 - Understand that the damage done to your tendon is because of tight quads and/or explosive movements.
2 - Choose the weight that matches the amount of reps you need to do. If you can't finish a set, lower your weight. If you feel you could handle more weight after completing the sets, up the weight. It's that simple.
For stretching the quads, and especially the rectus femoris: lay on your side, pull your top-leg behind you close to your butt, and then put the heel of your other leg above the knee of the leg on top that is being stretched. Hold for 30 seconds. Repeat 3 times. Do this before and after training. This ensures that your not only stretching 3 out of the 4 quad muscles, but also the 4th: rectus femorus that is connected to your hip.
Rowan de Geus ive gotten tendinitis from repetitive explosive movements plaging soccer week in week out with no rest. Had it for about 4 months now and it sucks not being able to ply. Im wondering how u were able to cure tendinitis using heavy slow resistance training because i cant even bend my knee without it killing
Just had surgery for Patella rupture. Enjoyed the video.
I've been going through serious jumpers knee pain since mid 2011. I'll work with your instructions and tell you how it goes. Knee pain is awful.
So how did it go?? report after 6 years??
@@davidgishjeezz4790 fully healed. Turned out it wasnt my patellar tendon or weak knees but it was very weak hamstring muscles. Worked out the hamstrings and knee was good again after a couple months of serious rehab.
How did you discover it was your hamstrings?
Isomeric holds (Spanish squat, single leg quad extender, etc.) helped get my pain from a 7/10 to a 1-3/10 while resting. I am now moving into this program to hopefully build the tendon back stronger. I highly recommend isometric exercises in the beginning stages to lower pain at rest.
wow, great videos that you made, i love that part of the science studies reference, thats very helpful, because in most of videos never talk about that, and for me its very important because i am a science man. Thanks man, this help me to understand my lesion. I have 3 monts in rehab and the pain is less, in particular this video is great for not will flush my progress down to the toilet like you say. Thanks
It's been just over 8 weeks since my patellar tendonitis flare up. I used to ride 45 miles a day and grind up this climb (Rist Canyon), I slowly developed p.tendonitis symptoms, but they went away after riding a couple mins. Two years of tons of riding later, and my tendonitis finally got to the point where it hurt to pedal hard. I'm thinking a low seat height and cranks that are too long caused too extreme of an angle while pedaling. Now I dont train at all except upper body, letting my tendon slowly get better to the point it almost feels completely healed. Im gonna get shorter cranks, move my cleats towards center of my foot, and raise my seat height by a cm or so. Thanks for the tip letting us know it takes three months or more to heal, I was gonna start riding again soon :(.
I deal with it only for three weeks now. I had so much pain after a rehearsal that I couldn't sleep all night and that's why I immediately went to the doctor's. The last week I had iontophorese (idk if it's the same in English as it is in German) every single day and the pain went down so quick that today I decided to take class again, but just right now I feel that my knee isn't very happy about it even if I was careful and only did one class. Furthermore I have to wear a bandage for a while.. I'm so scared that it won't be gone until March 8th where I have a very important performance. It's so horrible not to be able to take ballet, contemporary, jazz and tap classes. It's more than a struggle to sit there and watch the others working while you can't do a single movement without pain. I really want to dance again. Three weeks are already too long!
Why does something like that always come in such bad moments? I hope I'll get better soon, and to everybody who's in the same boat: get better soon, I'm thinking of you!
Did you heal???
noopy99 I’m a dancer and have a super important ballet performance in a month I’m not sure what to do
great i added like two years to my recovery seriously guys don't make my mistake it never go away by itself and thanks for the tips doc
Hello !! I'm suffering since so long brother !! Can you please help me !! My doctor's don't seem to understand the issue !! What did you do to fix the knee pain ??? Please help me😭
@@garfield4882 well first of all rest your knees till they don't bother you on your daily life in the meantime stretch everything hips glutes quads hamstrings calves abs ect you can also do straight leg exricices like l sit or leg raises once you feel like your knees are somewhat ready load them by doing heavy low reps squats and deadlifts make sure your form is correct so you actually strengthen the muscle around your knees and not use your tendons too much , front or goblet squats should fix this problem you can add partial low weight isolation exercises for your calves quads and hamstrings to get more blood to the tendons, and lastly start doing eccentric nordic curls and reverse nordics curls these are awesome for injury prevention there's a lot more you can do but i think these should help you a lot if not fix your problem completely
@@calovers1 thank you so much bro !! God bless you !! I'll try doing these exercises !! I hope they work bc it's been too long & I've got anxiety because of this !! Too many negative thoughts float around in my mind !! I wanna be able to run dance & jump like I used to😭😭😭😭😭
@@calovers1 Hi! Thank you so much for your post! So definitely rest knees & ice until no pain walking ? Then start the exercises ?
@@nycqueenisme definitely rest mate. Be careful with ice - it’s useful only in the first hours after the injury, after that It can damage tissue. Maybe use healing gels. Oh and Pineaple s comment above☝🏻 is pure value. Man is right with all the tips
I'm fine with cutting out the squatting that is no doubt furthering the pain, but is there no way to continue to build leg muscle, specifically in the quads? Open chain alternative exercises seem to be harmful for the knees, while closed chain exercises are the very exercises that gave me this pain.
Occlusion training? Eccentric training? What do I have to do?
Sincerely,
A boy with very very pathetically small quadriceps.
I have been struggling with Patellar Tendonitis for over three years now. I'm a keen amateur cyclist and seems that I over trained for a prolonged period of time (20 years!), especially using my indoor trainer and trying to increase my power over the last 2 years. Pain was there but quite mild for a year or so, but eventually became painful even walking down stairs. Two years later, I have tried multiple physiotherapists, acupuncture, shockwave therapy and a cortisone injection (which got me walking and even skiing again) but has now worn off and pain is back. Quite a depressing injury, especially when cycling is a big part of my social life at weekends, holidays etc. Not convinced that I will ever be able to cycle properly again.
I have just come across Martin Koban (great videos and book is very thorough and easy to follow) and I'm hopeful that the programme shown in the Beating Patellar Tendonitis book will work for me. I'm doing the stretches daily and have made a slant board for eccentric squats, so hopefully I will get positive results in time. Fingers crossed...
Martin, I have had pain in my knee for approx 24 months. I have tried doing eccentric squats and have stopped playing basketball & soccer but no improvement. Any advice?
Resting from an aggrevating sport does nothing for tendon repair, it just stops damaging it the way it did.
You need to stress the tendon for it to be able to repair itself normally again.
Have you managed to defeat this dreadful condition and if yes, how??
Thanks for the informative and thoughtful video. As an individual who enjoys play Volleyball every weekend, it's difficult to just stop playing for many weeks altogether. But after seeing how important implementing rest, conditioning, and slowly getting back into the activity is has made more attentive to my knee pains. Thanks again!
4 months now....as soon as it felt better, went back to the tennis court. Played 3 times...and then back to pain. Now, I with the Seniors in water aerobics!
i've had it for like 10 months now will take this into account!
Hey Martin, I know this is an old video but it's useful information! I had a full ACL tear, and ACL reconstruction with patellar tendon autograft (bone-tendon-bone) about 3 months ago. I have struggled with patellar tendonitis for 3 years before this injury. I play D1 lacrosse and train / practice about 15-20 hours a week when school is in session. In the x-ray they observed a small chronic bone chip completely separated from the rest of my knee cap sitting on my tendon, most likely causing me this overuse pain. I think the bone chip occurred years ago from a check in practice. My question is, with a patellar tendon autograft, and a history of tendonitis in this same knee, what advice would you have for me going through ACL rehab. I have a PT I've been working with through E-Health, but mostly I'm on my own. Been experiencing great gains in strength, motion, stability but recently when implementing a bit more advanced movements I have been going backwards in comfortableness and feeling pain in the tendon. Currently trying to navigate my way through how I should slow myself down, and what things work/ dont. If you could help me out I'd greatly appreciate it.
Just seeing this now. 1 month into my PT injury and need to pay attention to all of these great tips. `Will check out the updated version. Thanks Martin
I'm currently going through what I think is a mild case of patellar tendonitis. The discomfort first appeared when I was working as a valet runner sprinting to get cars. I noticed the sensation early on in the shift but continued to run on it because it was my job and I didn't have a problem pushing through it. I've been feeling the discomfort for the past 2 weeks and it only presents itself after the first minute or two of jogging. I finally decided to do a little research online to figure out the cause. After watching a few videos and reading a couple articles I assessed my knee and found the discomfort is at the base of patella. I've done a leg workout with heavy squats leg press and leg extensions where I barely notice the discomfort if at all. From this I believe it is a very mild case of patellar tendonitis. My plan on recovery is to reduce the weight to really focus on as strict form as I can perform during leg exercises. I also plan to incorporate very light jogging or fast walking to the point just before the discomfort presents itself. Afterwards I will stretch help aid in recovery. Thank you for the helpful tips and I hope for a fast 100% recovery.
How is your progress did the leg exercises help you? I have the same problem and I am also trying to strengthen my leg muscles to help with recovery.
Anthony Niemeyer so?
I have had knee issues for about 20 years now. Recently had my first session of shockwave therapy and i have been taking BPC-157. Seems to be helping!!
I've had Jumper's knee for 13 months. I got it playing basketball. I thought it would go away and I kept re-injurying for the next 10 months. Because it affected my ability to workout I also gained weight leading to a vicious circle. I have started doing very light isometric exercises and stretching and the pain has been decreasing. I now have it in my mind that I need to go slow and that I likely won't play basketball for another 3-4 months.
My knee is very tender on the inside of my quad right at the same level as my knee cap. Do you have any advice for stretches? Thanks
Thank you for replying. In patellar tendonitis, tight muscles that contribute to patellar tendon overload are calves, quads, hamstrings, and hip flexors.
One little-known problem that contributes to hamstring tightness are weak gluteal muscles, so you should work on gluteal strength as well (abduction, external rotation, extension).
Great exercises for that are clamshells, glute bridges, and hip abductions.
Patellar Tendonitis Awesome thanks.
Baumerman77 did it go away
I've had this since Mid march and when quarantine regulations loosen I'm going on trials to pro clubs in Poland I need to get rid of this
I have this in my left knee since almost a year.
Same but in my right knee! So frustrating. Got an MRI scan on the 15th August.
Lucky
Thanks for the video content! Sorry for the intrusion, I am interested in your opinion. Have you researched - Taparton Lard Destroying Takeover (google it)? It is a smashing one of a kind guide for finding the trick to deal with knee pain without the hard work. Ive heard some extraordinary things about it and my BF after many years got great results with it.
Why is it always the left knee
davis lerionka because u mostly jump of ur left leg (if u play basketball)
It's so good to see such educative information on RUclips about a condition as painful and debilitating as tendonitis. It is one of those medical conditions about which there is serious, if not abject, dearth of information among the people. Videos, infographics, and radio spots will be great for imparting education on different types of muscle pains.
my pain started when I was 11 now I m 17 the pain is getting harder everyday I live
IDK what to do also doctors in my town said that the injury is useless and u won t have the ability to walk again if u ll do it cuz my knee cap stripped up
if there is a solution to my case plz help me out I m totaly desperate
You're 21 not 17
@@pereiraplaza222 i commented on that video 4 years ago duh 😅
@@chaimabenamor3361 LOL. Just kidding. More interesting: How is your knee now??
@@pereiraplaza222 it s quiet fine , it just hurts when I get my period
@@chaimabenamor3361 That's very good because in your comment from 4 years ago you were desperate. So I'm glad that knees can get better even in the worst injuries.
So ive felt this pain since two days ago after playing basketball, thing is, I never play basketball that was the first time in years. Since quarantaine I didn’t run or walk or workout and. Then I started working out and started running and after that I played basketball for fun for two hours and bam, I got this pain in my knee which makes me unable to walk down the stairs and I don’t know how my pain is so bad. I literally never play basketball. So why does it hurt so much I can barely sleep
Same happened to me! Maybe due to not warming up.Rest rest rest!!! And wear a brace. Foam roll, stretch and do exercise do strengthen the tendon when it’s comfortable enough to do so. This is the second time it happens to me. First time was a few years and it never truly went away. Now it’s both knees *eyeroll*
I've been struggling for a year :(
Thanks for the video! I appreciate how you give references. There are too many “bro science” videos on RUclips that aren’t validated by proper research. Cheers!
I"ve been having this for a whole year now
me too
@@filukkasunivers2389 me three. It's very annoying to not be able to do sports anymore :( hope you guys are feeling better now
Yeah me four, I heard I was good to but he didn’t mention that.
this video gave me some hope. I have gone through pt last summer and it helped a bit (but I kept playing soccer on it). sometime around april (6 months ago or so) it got really bad that I thought I tore something. I got an MRI and they said it a lot of irritation and some degeneration (small tear). They told me to try prp. PRP was the most painful thing I have ever done.. wow. didn't help at all. I went to a really good PT place and they worked with me and I honestly did give it all I have. I stopped playing soccer, did my exercises (stopped doing legs in the gym to not over load anything). It got better after about a month..they told me to try playing on it. right back to step 1. they are now recommending surgery to stich up the tendon..i don't know what to do.. but these rules are shedding new light for me..
I've had it for a year and change now and didn't take it serious.
I play soccer every week and just thought it would go away, im glad I found the video but sad it took me so long to do research, I'm gonna rest it for 3 months and hope it gets better..
hey there,...i have the same problem in my both legs now. just before 1 month my 2nd leg also got patellar tendonitis. so painful in playing volley ball (on jumping).. but i thought it will be gone while resting..i took rest for 2 weeks and continued my routine. but it becomes worse.
and now i understood the real reason behind it....Thank you....
This channel is very helpful....>>>>>>
Thanks for this video I ruptured my Patella Tendent and had knee surgery. After 2 months I Still can't fully bend my knee properly and still have slight swelling. I was beginning to worry until I watched this video and learned it could take up to 3 months and a little longer. I realise I have at least another month So not going to be so anxious and rush things.
I've been struggling with this injury for 6 days
Preston Gladney I've been dealing with it for about a year. It's terrible.
Preston Gladney did u cure urs? Mine has been for a month and i only notice it during basketball or squating
Did it go away?
Struggling for over 2/3 +, + years with Patellar, then added Quad Tenopathy / Tendonosis, with the newer worsening diag. of Psoas Bursitis and so on, with these diagnoses on right. I've been through the mill; a stretch of med providers...but still chronically bad or worse. I've had 2 meniscus tear repairs on left knee. The right so bad, that I believe it has contributed to the past tears and new tear on left!!! GREAT VIDEO! 2 Drs want to blame it on Hip Arthritis. I don't believe that is the cause/s. So I'm on my homeopathic self-help journey as of 3 weeks ago. I just discovered you from Kelly at Flex-N-Go, (Slant Board) and her from Five Fingers blog. I just got my slant board for eccentric quad squats and watching Matt Hsu's videos too for gentle progression of hip, pelvis, quad, knee, ankle exercises and recovery of wellness. ...so I can go easy, sure and steady. THANKS!! I'll keep watching any RUclips videos you may have related to me needs.
I had it for 4 years
Did you run through it or lay off?
Did it ever fully go away.
I’m a high jumper and I had it for a year and I just started my senior season in track and it started to come back
Thank you for this video. I’ve been dealing with patellar tendinitis for a while
1 year…. And I made all mistakes above so I will start again using your advice
I have a quadricep tendonitis in my left knee... I will follow your recommendations (04.09.2017). Thank you very much for these concise and helpful informations!
What about now?
I've been dealing with this for 2-3 years now, it comes and goes as I try to fix it by resting and stretching a lot. I try to be careful and as soon as I feel any discomfort changing my training intensity but after a while it the pain alwayd returns. Thanks for the tips! I'll keep trying to get rid of it completely.
please check out my detailed comment i just posted under this video. Maybe it adresses your problem too.
Hi thanks a lot for this worthy advices! I've got patellar tendinitis for more than 2 years now. It frustrates and depresses me so extremly! I can't stop dancing...even I know all the consequences. I do mainly contemporary dance...it's my life. I need it like the air to breath! I couldn't imagine doing only eccentric squats or similar exercises for such a long and uncertain period of time. That would kill my soul and health as well. How about the cardio vascular system? Isn't it unhealthy as well doing only one sided exercises for such a very long time? How is it possible to keep the cardio vascular system fit despite of jumpers knee? For example sitting workouts or lying workouts? I also do think that only one sided exercise can't be so healthy for the body as well. Aren't varied movements (in this case careful movements because of jumpers knee) the better solution including or in combination with the certain exercises for jumpers knee? What's your opinion about it? I'm thankful for any advice. Also from others. A toast to our health! :)
I start my military basic training in 28 weeks. I dont think the training well be hard on my quads at all, but I would still hate to be injured. Hearing that it can be recovered from in 3 months gave me relief.
I hurt my tendon on July 18 at work, I continued working on it (hiking long distances with heavy weights) until mid August when an orthopedist put me on light duty. I started physical therapy.. which I think was my first mistake. The exercises only irritated it. (Swelling, low level pain). I got a cortisone shot in late September, and two days ago I had the tenex procedure done on my patellar tendon. I feel like this is kind of a fresh start, and am excited to hopefully heal it properly this time. I have to find a new job, as I was a wildland firefighter but I can’t wait to be able to hike, ski, and bike again.
I skateboard and started getting knee pain in the left knee about 3 years ago when I was 25. I ignored it until the pain became inhibiting and then started wearing a tube support about 2.5 years ago. This was great but inconvenient because even a long walk would lead to knee pain without the support. However, 5 months ago I badly twisted the knee from a fairly light impact, presumably a result of loss of strength caused by the support. This was the slap I needed and I began researching the issue. I concluded that I have PT and focused mainly on standard squats until I found this guy's website maybe 2 months ago and now do eccentric squats and foam rolling.
At this point my knee certainly feels stronger. I stand up and sit down using only the bad knee, I walk up stairs emphasising the bad knee, and have noticed a reduction in pain over the passed months. But I can often still feel a slight twinge when stepping up a curb, so I haven't returned to regular skateboarding yet and I fear that the pain will never quite disappear.
Like everyone, I dream of being able to walk and move like there's nothing to worry about.
I have been dealing with patellar tendonitis/knee pain for a couple of years in Olympic weightlifting. All the various advice out there about stretching the quads/hams/calves and strengthening glutes/gluteus medius has been good, but what finally fixed the problem was strengthening the medialis, particularly through doing slow upright front squats with heels on an Olympic plate. It took a couple of weeks of bodyweight squats to overcome the tenderness, then it got easier, moved up to barbell, then started to reintroduce front squats at 60 kg and so forth. Emphasis on straight down and minimizing forward lean. I kept training the Olympic lifts as light power variations in the meantime. Have not reintroduced back squats yet. It is a big relief having that pain minimized.
Hi, I have runners knee for about 1 year. I have finally realized that I should not train too hard. My question is, how much training is too much in my case, the pain is moderate. I have a new training regiment which is Mon Tue Wed.. I run, but warm up my hip flexor, knees, ankles, stretch quads and hams and run for 20mins and stretch after as well where it's tight. Tue thur sat it's weight training upper and lower body. I am focusing on squats, lunges and nothing more for leg training. Is this too much for recovery? love for your feedback!
Struggled with this for 10 months. Doing lots of research now and going to do the rehab properly.
I have already been struggling for six months with this injury and i thought i could do a little more in soccer training and I messed everything up for myself yesterday. Today I’m going to check again at my doctor
7 months.. we were training in a freezing cold gym... warmed up but clearly not enough... i think this video has made me realise i need to go into rehab.
My injury is from volleyball.. i love it, but i know that if i stop to recover.. when i rejoin ill be able to play pain-free... dive for balls and be able to stand up without it hurting.. change direction and be more explosive with my movements...
I think some of the people that have commented about how much they love their sport need to think twice about how much they really love it...
you can't be a top player with tendonitis!
take a break... ❤
Thanks for the wonderful video. Straight to the point and very helpful. For me. I feel sharp pinch on top of patellar when I'm climbing stairs and I think I have quad tendonitis. One of the biggest if not the biggest problem is WRONG EXPECTATION presented by many youtubers. My therapist recommended isometric exercises but I've been so eager to get back to my routine (though not as vigorous) that my resting is probably insufficient. Now came all these short clips with the title or comments like: "... immediate relief..", " already feel better in days..." so I have to try so many of them every other day.... It's been 2 months and I'm feel the progress is sooooo slow if at all. I'm still doing a fair bit of walking / hiking and the warm patellar area probably tell me the inflammation is still there. Maybe I should call off these 3-4 times a 90 min hikes (basically flat surface these days) completely and stick to isometric training 2-3 times a week ?
Alex, didn't you know that you can build your dream physique in just 30 days while also creating a 6-figure business? You just need to HUSTLE and 10X your effort!
There's a saying that fits really well: "Nobody wants to see how the sausage is made." And it's very true for rehab as well. I did a survey among people that have recovered from patellar tendonitis and I'm almost scared to show the results because I think the reality will turn people off (usually takes 3 to 6 months, but can just as well take up to 12 months and in few cases more).
As for doing other activities during rehab, as long as there's no pain during or after (even 24 hours after) they're most likely safe. If you feel like your hiking is interfering with your rehab progress I'd still dial it down for a few weeks just to check though.
Thank you so much for posting this video. I have been struggling to nurse my left patellar tendon back to full health so that I can resume martial arts training (which involves both kicking and jumping...). I have been resting my knee extensively for about 5 months now, and stretching, but every time I take a few days off from stretching/exercise, and try to ease into a light workout as I usually would, pain flares up again. I am hoping that following these three guidelines will mean that I can recover properly and quickly this time, and get back to exercising normally again in time, whether it be a few weeks or a few months.
I had this injury for the first time in April this year and I am still recovering because I made the mistakes mentioned in this video. However, things are much better now because I am following what you've mentioned and I should be completely healed by January 2023
Also, this video has been really helpful cause it explains and validates the process myself and fellow recovering athletes are going through so thanks :)))
are you completely healed now?
@@mohamedfarag3139 No not yet, Will hopefully complete recovery in May/June next year
@@sarosh371 what do you suggest me for recovery? I have still this problem for 9 months. Thanks
@@maximilianmazzini6298 are you seeing a physiotherapist? If not please do cause that will ensure full recovery
@@maximilianmazzini6298 cause there’s only so much we can do by ourselves, after a point of time, you need professional help to reach full recovery
I did few of the mistakes you mentioned, about 4 week's after my injury with pain almost gone I decided to try to get back in to my workout routine just to end up hurting my tendon even more now almost 3 months and I still have a lingering pain, getting better but I learned my lesson.
Hi great video - very informative. My tendinitis came on 9 months ago through running, playing football and weighted jumping lunges. At the beginning there was no pain - just a dull ache that just hung around. I thought perhaps I bruised it playing football. Any way the weeks rolled by and the dull ache turned into occasional acute pain, and my general pain scores went up. However not enough to stop me training. I was a twat - I carried on training for 2/3 months more, and although I started to be in more and more pain, and performance on every activity diminished I couldn't tear (pardon the pun) myself away from training. Until enough was enough I stopped all activity about 6 months ago. It's only now due how my knee was feeling that I've started a programme to slowly return back to training - this involves slow runs, stretching and body weight squats. Just thought I'd share this with you seeing as you asked :)
Great video and your book has been really helpful. I have quadriceps tendinosis in both knees and a recurrence of patella tendinosis in the left. After 5 months of daily eccentric exercises and stretches am seeing a lot of improvement. My only gripe is when you refer to tendinosis as tendonitis. The tendon degeneration you refer to is tendinosis (commonly referred to as chronic tendinitis). Recovery time from this is more like 6 to 12 months, not 3.
I have had patellar tendonitis for about 1.5 years now due to overuse and I have finally started recovering. Everything in this video is very true, if you have just been diagnosed with patellar tendonitis listen to these steps. Several months ago I thought I was fully recovered and jumped back into a pickup soccer game (in the mud) and lost 3 months of progress in 30 minutes of fun. In my personal experience, ASTYM with a PT has also had some beneficial results.
Hope the best for everyone
Dont have it now, but now knowing the symptoms . I remember having this 4 years ago. When I use to just sit, my knees would shoot up in fire. I didn’t lift weights at all or run during that time.
What I do remembering is doing body weight exercises and just normal walking for daily activities even after I felt fine. Eventually the pain went away and haven’t had knee pain like that since.
What helped to heal it?
I started doing a lot of box jumps 7 months ago and shortly after that I started having knee pain in my left knee. However, I thought the pain came from playing basketball, but now I think it was from too many box jumps, especially after I learned it's also called "jumpers knee." I actually did not know about patellar tendonitis until last night. I was told to look up massage therapy and other videos on RUclips. I eventually arrived here. One massage video said to pull the knee cap back and then put middle finger on top of index finger and rub it at the base of the knee cap perpendicular to the tendon, do that for about 5 minutes. It hurt when I first started rubbing, but the pain slowly disappeared. I did that and was amazed at how much relief I got. It didn't hurt at all when I went to bed. I think this and rest will be good.
Very helpful! I will definitely take some of these into consideration
Really Martin, I really like your approach and style.
I've had tendonitis, now tendinosis for 16 months now in both knees and ankles. I was training for a fitness competition when my left ankle started to hurt. My comp was 6 weeks out so I improvised by riding my bike to reduce the load but by the time my comp came around all 4 joints were in pain. I've gotten better and worse over the months. I agree that it's VERY important to ease back into activity because re-injuring is very frustrating and can add months to recovery. As for me, I've tried physical therapy, rest, NSAIDS and a 6-day oral corticosteroid. None have worked thus far. Now I've stopped taking NSAIDS and I'm trying some new stretches, heat instead of ice, and some eccentric exercise along with a new physical therapy approach. Hopefully this works otherwise I'll just try something else until I get better.
In research, NSAIDs and corticosteroids were recommended in the beginning stages of tendonitis to stunt the activated cell response inside the tendon, which, if I recall correctly, required full rest.
Both these substances impair or even prevent soft-tissue healing and adaptation, which is how they can cause tendonitis to begin with.
Your new rehab approach sounds promising. I think you'll see some good results.
Have had Patellar Tendonitis for over a year now in both knees. I got it while traveling on unstable terrain with weak muscles due to a previous calf injury. I have done physical therapy twice but it only really made things worse.
The problem is now that my joints are so weak and damaged, I cannot handle muscle building exercises. Actually my hip/glute strength is fine, it's really just a joint issue for me. I started a pain journal last week and I am working on ways to build up my ability to walk. I am still hopeful I can heal, but it seems like this is going to be a very long road for me.
I am slowly trying to increase my walking everyday without aggravating it. Very difficult to do with delayed pain reaction. I'm going to get a pedometer and start tracking it. Hoping for the Best!
Hey Kevin,
I'm sorry to hear that you've got such a long road ahead of you. Sometimes figuring this injury out takes a lot of trial and error. It's like you're force to play detective with your own body.
All the best for your recovery.
ok let me make sure i understand evrything.
1)once your knee is better , but you still feel some pain , you can start the HSR program (heavy slow resistance) .By the way any idea on the reps/set
2)during that time, i shouldnt play basketball?Am i right ?
3)after 3 month i can start the basketball activity, but gradually?
please answe me asap, so that i dont do something stupid..
I used to jump so high using my left leg(1 leg jumper),but now i cant really jump with my left foot, all my hops come from 2 feet now or the right leg ,caus emy left leg hurts and he is also probably weak now...
crazy how can you jump so high to not jumping high anymore ....
I´ve continued training with an increasingly painful knee for almost a month before my wife sent me to get it checked out. At the time of my doctors appointement, I couldn´t normally walk without pain and awoke with a painful knee each morning. After I got the diagnose with an estimated 5 months recovery time, I immediatly stopped my regular sporting activities activities (Jiu jitsu 2x per week, martial arts tricking 2x per week) and started swimming 2x per week. After one or two weeks the knee didn´t hurt during normal walking but still while climbing steps. After a month after the diagnose stairs didn´t hurt anymore and I carefully restarted training for the rest of my body, whilst taking care not to put force on my injured knee.
Another month later I had a week vacation with 2 international flights when i was forced to sit in an almost unchanging posture for 8 hours and after that, about 2 weeks ago, my knee has gotten worse again, up to the point of light pain when climbing stairs. Now I can feel it getting better again.
After seeing this video, I guess I´ll continue with the light training to keep the rest of my body in shape and get enough forceless movement onto my injured knee to keep it from going stiff or loose the stabilizing muscles. I hope to be recovered early next year, maybe I´ll write an update to this post then how it worked out.
Yeah, definitely let us now.
In my opinion, light activity like a daily mobility routine is the best prevention for these types of injuries. Check out Scott Sonnon's intuflow videos here on RUclips.
@Martin Koban
Thank you for the important and useful information on how to fix and recover from patellar tendonitis!
I have patella tendonitis that was caused by trauma to my knee, i smashed it on a rock on holiday didnt get stitches and it became infected, i couldnt walk for a couple of days but once i brought the swelling down i slowly began to return to rugby fitness training (no contact). my knee wasnt feeling 100% but after a month and a half i was asked to play in two 7-a-side tournaments (full contact) in two consecutive weekends. i took no real impact to the knee but after all the running i began to feel pain. saw a few physios who told me rest was my only option which i did for 3 weeks but the pain was still there so i saw a professional sports doctor who worked at Wimbledon and the Olympics, he diagnosed me with Proximal Patella Tendinopathy (reactive phase, post traumatic). i have began isometric training, on my knee for just over a week and have been doing this every weekday (not weekends), the pain is bareable and although my knee is mildly uncomfortable i am able to do my routine in the gym every day (squats with body weight only, light leg press, balance board and 15 mins cycling). I just wanted to know if you think im on the right track and if i should keep up my programme?? also because my tendonitis was not caused over a long period of time whether or not i need to do anything different? many thanks
I think your right I've been 9 weeks, but I am 64 so age is agains me but what you have said makes sense. THANKS.
Amazing work you are doing to fix this difficult injury!