Jumper’s Knee: Don’t Lockout Reps (Fix Patellar Tendon Pain)
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- Опубликовано: 13 сен 2024
- Keep constant tension during sets of heavy, slow resistance to drive more tendon creep and stress relaxation.
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Just did these on my hip belt squats, holy pump. Had to take the weight right down. Probably going to be better for hypertrophy too. Thanks for keeping these vids coming. I sometimes get lazy with quad tendon rehab but these always inspire me to get after it
Checking in after a month of doing these - first time in 10 years of having this I no longer feel pain in my knees going up stairs or in the weight room. Big thanks for all the work you've done putting this info out there. I personally did 10-12 reps, 4 sets about twice a week with the hip belt
Fantastic explanation
Cheers
Great video 👏🏻👏🏻💥
Thanks for the explanation.
HSR protocols for tendinopathy suggest 3-0-3 tempo, and also it suggests to do 15 reps per set at the begining of stage 2. But my muscles start to shake after 5th-6th rep and it shakes like crazy after 9th-10th rep. Some protocols told that too much shaking is bad for tendons and you should avoid it. The question is how should I start isotonic program with 15RM if my muscles shake too much. May be I should aim only for 5-6 reps with heavy (close to failure) weight to avoid shaking. Or may be I should slightly increase the speed of repetition, it seems that there is no shaking if you perform the exercise in average bodybuilding tempo (1.5 sec. up/ 1.5 sec. down).
I also noticed that if you lockout your reps then the muscle does not shake too much during the reps. So there are some small pauses in tension that helps you to avoid shaking.
Did you have experience of some shaking during the exercise?
ruclips.net/video/9KReOt0Baio/видео.html
Hi there Jake, great content, thank you for all this because I'm 45-year-old hooper constantly managing my jumper's knee. I'm going to move to your protocol.
One quick question, do you approve of using a wedge when doing Bulgarian split squats? I've been using them a lot for ankle mobility and I like them
@@KenyonCotton yes
@@jake_tuura Cool cool, thanks for the response
You could do short rom pumps too.
Game changer! Awesome work!
Cheers
Gold🔥
lunge vs bulgarian split squat which is better for knee health if I have patellar tendon pain due to constantly jumping
Whichever you like best, it’s individual
How about depth? I’m currently doing a similar program, once per week, but it suggests focusing on building up the weight first and then working on getting more ROM.
I got scared just thinking about doing this wow. Knees starting aching and all.
I only have a decline board. I do have a backpack and some weights. Been doing single leg squats, squats, and atg split squat. How exactly do I progress in stage two to get to my 6 rep max? Just putting in weights until I get it?
Can you still do this with barbell squats? if you don't want to do split squats 3 sec down 3 sec up no lockout
can patellar tendionopathy be biomechanically caused after a tibial tubercle fracture, my tendon basically pulled a piece off of my tibial tubercle and after the bone healed i got alot of excess bone growth and that created a lump where my tendon attaches and has kindof elevated the tendon up more and the lump itself is painful.
in short, why does isometrics or slow movement have a positive effect on the tendons?
Just does
How many sets and reps per session/week?
Depends but 3-5 sets of 3-6 reps with the controlled eccentric and concentric would be good to ensure it’s heavy enough and long enough to get the stress relaxation benefits.
Hi Jake! I’ve been following the 4 stage process for a while now and it’s almost pain free, however couple days ago I jumped a little to much and it started hurting again. Im still trying to do leg extensions and split squats and not locking out the reps, but this time it only hurts when my knee is slightly bent or during ascent, not really hurt in the mid-range. Should I still do the exercises the same way or should I focus more on doing ISO in the ranges that hurts?
Go to feel sensation in muscle, not tendon. Many ways to do that.
@@jake_tuura So I should focus on the feeling of my quads during training right? Thx for the reply!
@@user-rz3xh5yi8x for strength work, yes
you ask for the impossible.
constant high tension leg training is not fun.