All-new UPDATED version of this video now available! Check it out right here: ruclips.net/video/-dJIxiZcy_8/видео.html Also - update on my wife - she was pain-free within about 2 weeks of doing these exercises consistently. Hope you feel the same way and get the same relief! 🙏🏼
Hi I was doing knee straightening exercises for three months but your massage and knee mobilisation techniques made the difference in one day .. thanks a lot from bottom of my heart
I'm really impressed by this demonstration. Not only does he provide a tons of exercises for eliminating patellar tendon knee pain, we do not even need any extra tools for doing at home. Wonderful
0:40 What is Patellar Pain? 1:16 How to treat it 1:25 Ice 1:45 Massage 2:52 Stretch 3:52 Quad Stretch 5:02 Standing Quad Stretch 6:10 Straight Leg Raise 7:05 Glute Bridges 7:57 Wall sit 9:15 Box Squat 10:35 Reverse Lunges Great video, many thanks
I got completely healed following these recommendations. Patience and discipline is so hard to maintain at times. After four months of slowly progressing through these exercises I could run, jump and play with my 5 year old grandson . Thank you.
not many videos out there with 0 BS and just value! Loved your video, cheers mate! especially the massage for patella, I’m going to practice this often now.
I cannot thank you enough, been troubled with patellar tendonitis for 2 years. In the mean time barely squated at all, leading to 800lbs dead with around 500 squat and of course countless pain and handicap to everyday life . Even at only deadlifting I relies on ESWT to maintain training volume. Ever since I tried your drills I finally felt like a normal person and being able to squat once again. Huge thanks and I wish you all the best here oversea.(sorry of my poor English)
My doctor told me to stretch more for my knee pain. And this is stretching. Doctors aren't doing much but giving prescriptions these days. @crispycruiser4654
Me too, at school I see all my friends playing football and I was like "I wish I had good knees" while I sat down :/. Just know that you're not alone bruh
I have chondromalacia in my left knee. I was told that I actually had no sporting future but I used a patellar strap and did a tonne of strengthening exercise for my knee and tendon and I was able to play in the division 1 college soccer league. I wore a patellar strap for 2 years until I didn't have to anymore. I feel some slight pain in the same knee now and again. So I'm gonna try these exercises
Wow! After 4 ½ years of training Olympic weightlifting I finally had an injury. It was indeed Patellar tendinitis. I dropped 15 lbs, stopped Olympic weightlifting and introduced wall sits, single leg lifts and more standing quad stretches and it went away. I changed my some exercises now that I do body building and I notice some are better than others. After years of Olympic weightlifting with a coach, my back squat was never an issue so I know that isn’t the culprit. But Bulgarian split squats are. After watching your video it’s because my knee is tracking too far forward. I have been in so much pain the last 3 days but I did your recommended cross massage, patellar stretching and I can actually do the standing quad stretch today! I am over the moon! Thank you I will be including these in my daily morning movements :)
So happy your wife has no pain. I’ve been doing your “5 exercises for knee pain” for about a week, and the difference is AMAZING! I do experience a little discomfort, but it’s so much more tolerable than before. I’m planning to do that video every day! Thanks. I also find your other exercise posts very useful. Thank you so much!! 👍🏼👍🏼👍🏼
I've been suffering for 15 years with knee pain and with lots of "specialists" saying they have no idea why I'm in so much pain all the time, i decided to take matters into my own hands (rightly or wrongly) and found patellar tendonitis the most likely thing I've been suffering with all this time. I've been trying these exercises and found they work really well, especially the wall sit and squats really take the pressure away. As well as other stretches in the hamstrings and quad muscles in finally getting there. One thing I would say personally is consistency, if I don't keep up with it I really suffer. I'm going to add the massage and ice to my routine and see if that helps. Thanks for sharing this video, honestly I feel like I can finally get my life back and pain free. 😁👍
This is perfect timing! Tuesday at work a coworker asked me what he could do about knee pain. I have Wednesdays off so today I will send him to your video. Thank you for sharing and stay safe! (For the members of the Comment Section Killers, yes, I told him he should see a doctor or call a nurse help line in case there was something serious!)
I torn a meniscus 5 years ago. And 5 years later i had another operation. Lots of pain in the knee. I did physio, but not explained as good as you. Doing your exercises helped me alot.I have seen alot of videos But yours are very good Very well explained Top professional Thank you for your help
As a regular cyclist I have suffered tendinitis in my knees a few times over the years and have relied on ice and the simpler stretches. Your additional techniques will be really helpful I’m sure. In fact the last couple of days I have had a sore knee, no idea what brought it on, so I’ll have a chance to test them out immediately. Many thanks.
Thank u so much sir and mam. I got a patella tendon tear and I'm doing this as physiotherapy after my surgery which happened 3 months ago. I'm not able to fold my leg completely and my leg above the knee got very thin as compared to my another leg....I hope I'll recover from this pain as soon as possible.😃😃👍
Awesome video. I may have patellar tendonitis, so this is right up my alley. I hadn’t been jogging for 10-15 years, and started out strong doing 5k, and went up to 8.5k in a matter of weeks. As I’m 56 years old, I guess my knees didn’t handle that very well, and my patellar is now quite tender. I’ve had this tenderness for about 2 months now, so this video will probably help me out a lot. Thank you (and your wife) for putting it out there. ATB from Norway 🇳🇴
@@mrfukamachi1275 Yes, now I’m much better. I’ve started jogging again, and do 6.4 kilometers usually twice a week. But I have to be careful and listen to my body, as to not overdo it. Exercising now as I’m getting older, is trickier than when I was young. Now I’m much more prone to injury if I don’t listen carefully to the signs my body is giving me. I used to be able to do whatever. Can’t do that anymore. However, I do indoor climbing, a bit of lifting weights, jogging, and hiking/climbing in the mountains. I guess I can’t complain. ATB 🇳🇴
Woooow!! I experienced knee pain for almost 2 weeks or more, then I found this, after I tried it for just one session the pain was gone!! Thank you so much 🙏🏻
EXCELLENT: I hurt my knees while doing a ballet move and by doing a few of your exercises I have already reduced the pain considerably. I should be ok within 2 days. Thank you so much for your valuable explanations and to the point exercises. I have been following you for some time and I have included many of your invaluable moves in my workouts. What I like above all is how you explain the various problems and propose different levels of difficulty for doing the exercises. So nice and interesting to have some choices. Thank you again and thanks to your wife for showing us the exercises with a smile!
Got lucky when I found this video!! I have consistently had problems with my left knee while doing squats. Planning on starting with the ice and stretches and then progressing to muscle strengthening. Will let you know how it goes!! Thank you!!!
You are SO spot on! Im a runner and normally don't have any knee issues. But after doing lunges with weights I contracted patellar tendonitis I believe. Resting for second week now and found your exercises. The cross friction massage is just amazing! Although a bit painful at first (then we know it hits home!), the pain relief after is just super. Feel blood flowing into my tendon again. Will do the strengthening exercises as well, hoping to be back out on the roads soon. Thanks!
Hey! How did your recovery go? Hope all good now! I also got this issue during my marathon training :( and im in my second week as well. Just going to try these now!
@@markusrowan7519 pain started in March 2022 and now 10 months later I am starting to jog very slowly with the supervision of a physiotherapist. I’ve getting shockwave therapy as well, got a new and very expensive insole… Things look better, I have less pain, but I am noy there yet. Even weather changes causes pain and sensability in the tendons. There is still hope for recovery! But, no more marathon for me, at least not in 2023. Thanks for asking! How about you?
I found this Chanel this morning after suffering from knee pain for almost a week due to tennis... After tried the workout plus the massage (really help!) , my knee feels a lot way better. Thanks, doc! Appreciate the sharing! 🥰🥰🥰
It’s hard to actual find therapy techniques. Most of the websites and videos only focus on rest and strengthening your leg muscles. However, my issue comes not from weakness but to overtraining after quarantine. I’m a cyclist and I jumped back into a training plan after sitting on the couch for several months. Over the years I’ve had quite a lot of success of managing my niggling injuries by caring for them myself. I can always tell when I hind something that will help. As I’m watching this the first time I feel like this is really going to be the way to reducing the pain. I’m grateful that you posted this. Glad your wife is feeling better. I hope I can bring back a positive follow up soon. Thanks again. Btw my name is also Jared. You even spell it correctly. Cheers and have a good day!
I play soccer and I’m 10, my physio gives me really hard exercises and Stretches, if I don’t settle down in 10 days I’m undergoing surgery I’ve also been resting for 3 months now, your exercises immediately helped.
I got my injury slipping and sliding down a rough and rocky NH mountain trail in a summer downpour 2 years ago. I got my patellar strap yesterday. I’m following the instructions in this video today, starting with the ice. Thanks for the wealth of definitive and detailed information!
I havent run for a year because of this pain but finally got some physio and with doing my exercises for the last 3 months I am finally pain free and looking at a return to running program. I thought I'd never run again, so I am very very happy. I'm.making a gym at home now.
Oh this video helped me a lot in my knee pain as it strengthens needed muscles to put the pressure off my patella… i love the massage on the patella.. keep up these videos coz you are helping a lot of people thank you so much
This came right on time for me! These are all things I use to intuitively do and it's been kinda annoying trying to learn to "trust the muscle" again but this was such a helpful guide for me!
Oh I'm so glad you watched it! I hope this guidance can help you to resolve your issues and feel better soon. Thanks so much for watching and commenting!
I have been having multiple pains due to work from home. You videos have been helpful in alleviating some of the symptoms. Also saving $$$ on physiotherapists.
Thank you so much for this video, my knee feels so much better after just one day. The perpendicular massage alleviates my pain within minutes, it's amazing! Because of coronavirus, I cannot visit my wonderful physical therapist at the moment. This video is a life saver
Thank you. Really benefitted me. I play tennis and the knee pain was bothering me for a while. Just 3 days of your exercises and it's already reduced by half . Thanks again
You guys are really great and are a great couple. You really have inspirered me with all of your great amazing videos of exercises. Thanks a lot for this video too and for the advice, information and tips. 😊😊👍👍👍👍
I don’t know how to say thank you enough. Last 1 month has been hell of me wearing knee braces when I’m not at the gym and icing it whenever I could. It slowed down all my cardio. Today I decided I need find out if it was a tendon or cartilage. After researching and finding out the pain was from my patellar tendonitis. I watched multiple videos and tried all there exercises to try to get some relief. Just the side to side massage and a little bit of vibration It relived my pain almost instantly after 10 minutes of massaging and stretching it. I will be doing your stretching and strengthening exercises everyday so I can prevent this but Thank you so much I will definitely subscribe and refer to your videos for any future pains!
Omg. Love the video. Was very helpful. You and your wife make a great video team. Keep them coming guys. God 🙏 you both and family. And may your family stay safe. Again GREAT video YESSSS. Wow.
Oh you're so kind, Linda! This comment makes my day! Thank you for your kind words and support. I hope the techniques in this video help you to feel better. God bless you and yours as well!
Repeated pain after doing walking lunges after 6 mile run really hoping this helps quickly. Have used this video 2 years ago and it helped tremendously. Thanks
I’m here LIVE with you this morning for one hour after this video launches! Tell me your thoughts in a comment below and let me know how I can help you! 🙌🏼
Going on 5 years with this injury. Already had arthroscopic surgery. I have done everything brother. It's to the point where I'm actually contemplating amputating my leg.
My knee always gives out after doing lunges, forward or reverse.... funnily it’s reverse more often than not.... I thought I was doing it wrong and I still might be but the whole explanation on how quads, hips share the responsibility of ensuring knee health is an eye opener! Thank you
I'm at the initial stage of this. Where after 3-5 hours of basketball I feel some patellar tendon inflammation on the part on the tibia. I only feel it at the end of the exercise and it goes away within 8-16 hours. But it doesn't seem to be getting better. My doctor told me to just stop doing all exercise for 3-6 weeks. This just sounds like a good way to get weaker and prone to reinjury down the road and lacking the proper balance of healing but getting stronger. This video convinced me to consult a physical therapist and or sports medicine specialist to get this treated before it gets worse and get the proper balance and exercises so this doesn't become a life long chronic issue. While 3-5 hours of basketball 7 days a week probably isn't helping. This convinces me some balance other then doing nothing probably is best but only an expert like the person in this Video can properly guide me through this. Look forward to scheduling a visit with physical therapist tomorrow.
I've had incredible bad knees for last a week after running too far to quick in wrong shoes 😬 couldn't walk for a whole day and nothing has made it better, I did this this morning and I have much better range of motion and I'm not limping as much! Will definitely be continuing this!
How mine started: I was walking around in the the water and nailed my left knee on a rock. Huge bruise been having problems with my left knee. So glad I found this video time to do the right stretches.
1 good thing about being laid up this weekend, I found this video. I believe my injury could have come from my increased weight in my workout or my trying to keep up walking with someone 10 inches taller than me. I just tried the massage and like physical therapy it was not relaxing but that’s not a bad thing. I’ve been putting ice on it and I’m going to slowly try the exercises. I had noticed walking lunges seemed to help warm things up so I could walk but I’ll do what is here and take my time. Thanks. Glad your wive feels better.
Hey Doc! I have the same symptoms. I believe they developed from rapidly progressing in squat weight. I used to be a PT tech and found this video to be very informative. I’ll give this routine a try and give you an update on my knee pain in a month.
@@DavidGonzalez-sr6ilI am 17 I am having knee pain from last 2 weeks don't know why I think it was because of my bad hip strength and my physical activity was too less I started walking 10k steps and doing this will it cure my pain
I watched a few videos because I had a knee pain from skating and I wanted to get rid of it now this video actually summarized all the other videos I watched and gave me more informations thanks a lot 🙏🏽🙏🏽🙏🏽 I will start doing this I pray it will work again thanks so much
Thank you for making this video! Would you recommend to do this exercise if there's a "non-traumatic rupture of patellar tendon" in the knee w/ acute pain? I definitely don't want to do something that might make it worse.
I've had flat feet for so long and I'm just now getting knee pain Thanks for the info and suggestions the pain is still there but it's a bit better now
My knees hurt due to squats and my knees hurt everytime i do squat. I just did 1 round of the above exercises and surprisingly the squats and lunges does not hurt at all!! I'm super amazed and so glad I found this video. Really appreciate it!!!!❤
I feel clicking on my knee even when it when I'm walking. Not sure if this is what I should do or maybe I should be doing some other exercises. Every time my knee bends even if it's slightly I feel the clicking. I'm not sure if my knock knees have anything to do with it but I would love some assistance. Great video by the way
The reason could be overweight and tight muscles around the knee which can cause rubbing of knee cap on thigh bones. Solution is foam rolling the muscles and strengthening. I will be posting a video on foam rolling. Already posted video on strengthening
My Mountain bike seat settled into my frame. I didn't catch it for 2 1/2 weeks. My stronger leg was doing 80% of the work and now I cant bear down on my right knee. Thanks for the video. I'm going to my massage therapist tomorrow and I'll keep using your vids to maintain.
I've got a peroneal tendonitis for almost two years, it's limiting my life, I can only walk with pain :( could you make a video to treat peroneal tendonitis? Thank you!
Developed tendinitis in my left knee, rehabilitating for meniscus repair surgery on my right knee. Doing cross fiber massages plus ice on the left knee affected. Some of the exercises you demonstrated are what I am doing to rehab my right knee. Perhaps my mechanics are not what they should be. I will let my therapist know. Thanks, liked and subscribed.
Thank you and your wife for making this. I am living with knee pain and I have been following your excercises for 1 week now and I can already feel the difference. I am thinking of including running on treadmill into my routine or just high paced walk. Please what do you recommend? PS: i have some arthritis in my joints.
The quad stretch in the prone position can be quite painful as lying in the prone position can aggravate the pain ( the patella is pushed back into the bone/joint- does to me for sure).
Trained since my teens and now i'm 55. I am still in good shape but the knee pain is depressing. Gonna give these a go. Thank you to you and you wife for this video. Steve from the UK.
Thank you so much for the detailed info! I'm trying to rehab my right knee from constantly driving and squatting wrong. All of a sudden I wasn't able to kneel because the pressure gave my knee a pinching sensation. Not good for practicing yoga.. I'm excited to start!
You’re videos are so informative and spot on, you’ve helped me fix a few problems and I’m very grateful I found your RUclips channel! Keep doing what you’re doing cause you’re great at it.
I can do the exercises with no pain but when I relax after the set it throbs! Is this a worry? I’ve got a big fight next week and am desperately trying to recover my knee!
@@toneandtighten eternally grateful for a wonderfully explained video. Just one question if i have patellar tendonitis on both knees do i apply the same steps shown to both of them?
Great video, thank you so much Jared! I did the stretch and cross friction excersises right after the workout which gave me the inflammation, the day after my patella feels already way better. Question, can you do this excersise drill every day or is it better to do these 2-3 times a week? (possibly with the stretch and cross friction on a daily basis)
About eight years ago, I was working out to a Jillian Michaels DVD when I popped my knees. In pain I went for physical therapy but still have an issue with my left knee. I can't wait to try these workouts after I return from a doctor appt. today. I'm sure that these workouts will be beneficial even though I don't have patellar tendonitis.
I'm sorry to hear about your knee pain, Noreen! I hope the physical therapy helped and you can feel better again with these exercises. Love your attitude and YES - these should help you to feel better when performed consistently! Good luck!
So I’m doing this.. and front of knee hurts during all of it. I’m 35 I’m not sure if it’s normal to have that much pain there. I do weightlifting but have always struggled with squats, probably not using the best form.
You have to allow it to rest for a bit. I would start off with the ice, massage and stretching for a week or 2 then progress to adding the exercises for a few weeks. I wouldn't even do the squats or lunges for about 4-6 weeks
@@kittykat632thanks for the response. This was an old post and in the last year I’ve come to the conclusion I don’t think it’s tendinitis. Doc said I have little to no cartilage in that knee but I think it’s more of a muscular imbalance. Left hip is really tight (side of knee pain) and pretty weak leg muscles. Still trying to figure it out..
Great information thanks, what about if the pain is behind the knee? How do you treat it or what types of exercises can i do to get rid of the pain. Thanks
Never had patellar tendonitis and I haven't seen a doctor but I "think" this is what I have now from fast paced leg presses and/or walking a 12 degree incline on the treadmill (plus not stopping once I felt injured). Glad I found this EXCELLENT video demonstration today and hoping it helps out! Thanks!
@@markusrowan7519 Apparently it’s probably not from the weights and more from growing, with excersises it get better an sometimes it hurts after couple hours after I play or gets worse gradually as I play but it is gotten much better than it was in the beginning and now I’m actually playing sports 👍
Excellent video! Recently increased my running distance too quickly which resulted in dull, burning pain on top of and inner side of the knee cap. Is this location typical for runners knee? The area is slightly painful to touch. Took a week off running (pain subsided) but pain returned when I ran again (10k) on a treadmill.
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](http://i.ytimg.com/vi/-dJIxiZcy_8/mqdefault.jpg)
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](/img/tr.png)
All-new UPDATED version of this video now available! Check it out right here: ruclips.net/video/-dJIxiZcy_8/видео.html Also - update on my wife - she was pain-free within about 2 weeks of doing these exercises consistently. Hope you feel the same way and get the same relief! 🙏🏼
I need to do this as my knees is paining love your channel sooooooooo much love your exercises soooooooo much Thanks Ramya
Thank you so much, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!
I have knee pain on the top of the patella when I do lunges oppose to the bottom, what mobilisation messages or help of this?
@@terrydarby4122 i have pain at the top outside corner of my patella also
Hi I was doing knee straightening exercises for three months but your massage and knee mobilisation techniques made the difference in one day .. thanks a lot from bottom of my heart
I'm really impressed by this demonstration. Not only does he provide a tons of exercises for eliminating patellar tendon knee pain, we do not even need any extra tools for doing at home. Wonderful
I got completely healed with this exercise last year
0:40 What is Patellar Pain?
1:16 How to treat it
1:25 Ice
1:45 Massage
2:52 Stretch
3:52 Quad Stretch
5:02 Standing Quad Stretch
6:10 Straight Leg Raise
7:05 Glute Bridges
7:57 Wall sit
9:15 Box Squat
10:35 Reverse Lunges
Great video, many thanks
Thanks for helping others out!
thanks to you too, kim
Awsome sir
@@toneandtighten can I still barbell squat with lower weight until I heal? I don't feel the pain during the workout
@@akl3056 if painless just go my friend!
I got completely healed following these recommendations. Patience and discipline is so hard to maintain at times. After four months of slowly progressing through these exercises I could run, jump and play with my 5 year old grandson . Thank you.
not many videos out there with 0 BS and just value! Loved your video, cheers mate! especially the massage for patella, I’m going to practice this often now.
I appreciate that so much! I hope this helps!
I found this video because of that exact reason.
Everyone is doing tiktok crap before getting to the point.
I just watched it now, did what the video said, and I already felt the difference! Thank you!
I cannot thank you enough, been troubled with patellar tendonitis for 2 years. In the mean time barely squated at all, leading to 800lbs dead with around 500 squat and of course countless pain and handicap to everyday life . Even at only deadlifting I relies on ESWT to maintain training volume. Ever since I tried your drills I finally felt like a normal person and being able to squat once again. Huge thanks and I wish you all the best here oversea.(sorry of my poor English)
Wonderful to hear! I am so glad you are feeling better and thanks for sharing.
In how many days you got better bro?
His recovery is not going to make yours go any faster. Go to a doctor
My doctor told me to stretch more for my knee pain. And this is stretching.
Doctors aren't doing much but giving prescriptions these days. @crispycruiser4654
It’s so depressing because I want to continue to run and do squats like before. This pain is so depressing
I am sorry you are experiencing pain, Mr V! I hope these exercises provide quick relief for you!
Me too, at school I see all my friends playing football and I was like "I wish I had good knees" while I sat down :/. Just know that you're not alone bruh
Same here is depressing and frustrating 😭
I have chondromalacia in my left knee. I was told that I actually had no sporting future but I used a patellar strap and did a tonne of strengthening exercise for my knee and tendon and I was able to play in the division 1 college soccer league. I wore a patellar strap for 2 years until I didn't have to anymore. I feel some slight pain in the same knee now and again. So I'm gonna try these exercises
Same bro. Such an annoying injury
This worked. Took about 3 weeks but I'm pain free. Cross friction massage + icing+stretching. Thank you!
Glad it helped!
How did you injury it
@@jordanology_7266I injured mine playing volleyball, most likely from improper jumping or diving techniques combined with not stretching beforehand.
Should we apply ice pack immediately after massage?
Jared, thank you for the video. It fixed my knee pain that was going on for months immediately after the first try of these exercises.
Great to hear!
Wow! After 4 ½ years of training Olympic weightlifting I finally had an injury. It was indeed Patellar tendinitis. I dropped 15 lbs, stopped Olympic weightlifting and introduced wall sits, single leg lifts and more standing quad stretches and it went away. I changed my some exercises now that I do body building and I notice some are better than others. After years of Olympic weightlifting with a coach, my back squat was never an issue so I know that isn’t the culprit. But Bulgarian split squats are. After watching your video it’s because my knee is tracking too far forward. I have been in so much pain the last 3 days but I did your recommended cross massage, patellar stretching and I can actually do the standing quad stretch today! I am over the moon! Thank you I will be including these in my daily morning movements :)
Oh, so glad this was helpful!
So happy your wife has no pain. I’ve been doing your “5 exercises for knee pain” for about a week, and the difference is AMAZING! I do experience a little discomfort, but it’s so much more tolerable than before. I’m planning to do that video every day! Thanks. I also find your other exercise posts very useful. Thank you so much!! 👍🏼👍🏼👍🏼
You are so welcome, Christine! I am glad your knee is feeling better!
I got a left knees tendonitis doing this routine omg 😲
@@skullknight4134 are you better now?
@@justlucy7288 No but I'm still trying to rehab it with a different program let's see :/
Thanks!
No problem!
I've had this injury and this has to be the best video online for treatment, step by step. Thank you sir!!
Thank you so much, Benny! I am glad you found this helpful!
I've been suffering for 15 years with knee pain and with lots of "specialists" saying they have no idea why I'm in so much pain all the time, i decided to take matters into my own hands (rightly or wrongly) and found patellar tendonitis the most likely thing I've been suffering with all this time. I've been trying these exercises and found they work really well, especially the wall sit and squats really take the pressure away. As well as other stretches in the hamstrings and quad muscles in finally getting there. One thing I would say personally is consistency, if I don't keep up with it I really suffer. I'm going to add the massage and ice to my routine and see if that helps. Thanks for sharing this video, honestly I feel like I can finally get my life back and pain free. 😁👍
You are so welcome, Andrew! I hope it helps you!
This is perfect timing! Tuesday at work a coworker asked me what he could do about knee pain. I have Wednesdays off so today I will send him to your video. Thank you for sharing and stay safe! (For the members of the Comment Section Killers, yes, I told him he should see a doctor or call a nurse help line in case there was something serious!)
Oh I'm so glad I can help, Dwayne! I appreciate you sharing this with him and hope it helps him to find some relief. Thanks so much for your support!
I torn a meniscus 5 years ago.
And 5 years later i had another operation. Lots of pain in the knee. I did physio, but not explained as good as you. Doing your exercises helped me alot.I have seen alot of videos
But yours are very good
Very well explained
Top professional
Thank you for your help
As a regular cyclist I have suffered tendinitis in my knees a few times over the years and have relied on ice and the simpler stretches. Your additional techniques will be really helpful I’m sure. In fact the last couple of days I have had a sore knee, no idea what brought it on, so I’ll have a chance to test them out immediately. Many thanks.
You are so welcome!
How ya doin now? :o
I heard of massaging my tendon today on Reddit. And I googled and found this video. This is fantastic.
Thanks so much , I still can't believe 9 simple exercises help me so much, I totally recommend
You are very welcome, Mario! I am so glad this was helpful.
Thank u so much sir and mam. I got a patella tendon tear and I'm doing this as physiotherapy after my surgery which happened 3 months ago. I'm not able to fold my leg completely and my leg above the knee got very thin as compared to my another leg....I hope I'll recover from this pain as soon as possible.😃😃👍
Awesome video. I may have patellar tendonitis, so this is right up my alley. I hadn’t been jogging for 10-15 years, and started out strong doing 5k, and went up to 8.5k in a matter of weeks. As I’m 56 years old, I guess my knees didn’t handle that very well, and my patellar is now quite tender. I’ve had this tenderness for about 2 months now, so this video will probably help me out a lot. Thank you (and your wife) for putting it out there. ATB from Norway 🇳🇴
You are welcome! I hope this helps!
Hey man, saw your post and was wondering if you have any updates as to how you're feeling now. Hopefully you're able to do that 5k easily now
@@mrfukamachi1275 Yes, now I’m much better. I’ve started jogging again, and do 6.4 kilometers usually twice a week. But I have to be careful and listen to my body, as to not overdo it. Exercising now as I’m getting older, is trickier than when I was young. Now I’m much more prone to injury if I don’t listen carefully to the signs my body is giving me. I used to be able to do whatever. Can’t do that anymore. However, I do indoor climbing, a bit of lifting weights, jogging, and hiking/climbing in the mountains. I guess I can’t complain. ATB 🇳🇴
Woooow!! I experienced knee pain for almost 2 weeks or more, then I found this, after I tried it for just one session the pain was gone!! Thank you so much 🙏🏻
Glad it helped!
EXCELLENT: I hurt my knees while doing a ballet move and by doing a few of your exercises I have already reduced the pain considerably. I should be ok within 2 days. Thank you so much for your valuable explanations and to the point exercises. I have been following you for some time and I have included many of your invaluable moves in my workouts. What I like above all is how you explain the various problems and propose different levels of difficulty for doing the exercises. So nice and interesting to have some choices. Thank you again and thanks to your wife for showing us the exercises with a smile!
You are very welcome! I hope you find these exercises helpful!
I've been doing similar exercises for the past year following several years of on/off knee pain due to tight quads, and it really does work.
Got lucky when I found this video!! I have consistently had problems with my left knee while doing squats. Planning on starting with the ice and stretches and then progressing to muscle strengthening. Will let you know how it goes!! Thank you!!!
I hope these help you out!
I get a real shooting pain around there, especially when walking down stairs. This is the best explanation I've heard.
You are SO spot on! Im a runner and normally don't have any knee issues. But after doing lunges with weights I contracted patellar tendonitis I believe. Resting for second week now and found your exercises. The cross friction massage is just amazing! Although a bit painful at first (then we know it hits home!), the pain relief after is just super. Feel blood flowing into my tendon again. Will do the strengthening exercises as well, hoping to be back out on the roads soon. Thanks!
You are welcome, Hans! I am so glad you found this helpful and thank you for sharing!
Hey! How did your recovery go? Hope all good now! I also got this issue during my marathon training :( and im in my second week as well. Just going to try these now!
@@ambreenh1210 How is your patellar tendinopathy pain? I also got mine during marathon training.
@@Vaikeasti any updates?
@@markusrowan7519 pain started in March 2022 and now 10 months later I am starting to jog very slowly with the supervision of a physiotherapist. I’ve getting shockwave therapy as well, got a new and very expensive insole… Things look better, I have less pain, but I am noy there yet. Even weather changes causes pain and sensability in the tendons. There is still hope for recovery! But, no more marathon for me, at least not in 2023. Thanks for asking!
How about you?
I found this Chanel this morning after suffering from knee pain for almost a week due to tennis... After tried the workout plus the massage (really help!) , my knee feels a lot way better. Thanks, doc! Appreciate the sharing! 🥰🥰🥰
So happy to hear that!
Thank you so much for showing how the cross- friction massage works! 10 minutes later and the pain is gone, fantastic!
Wonderful news! You are so welcome!
It’s hard to actual find therapy techniques. Most of the websites and videos only focus on rest and strengthening your leg muscles. However, my issue comes not from weakness but to overtraining after quarantine. I’m a cyclist and I jumped back into a training plan after sitting on the couch for several months. Over the years I’ve had quite a lot of success of managing my niggling injuries by caring for them myself. I can always tell when I hind something that will help. As I’m watching this the first time I feel like this is really going to be the way to reducing the pain. I’m grateful that you posted this. Glad your wife is feeling better. I hope I can bring back a positive follow up soon. Thanks again. Btw my name is also Jared. You even spell it correctly. Cheers and have a good day!
You are so welcome and thank you for the kind words! I hope this helps you!
I play soccer and I’m 10, my physio gives me really hard exercises and Stretches, if I don’t settle down in 10 days I’m undergoing surgery I’ve also been resting for 3 months now, your exercises immediately helped.
I am glad these exercises helped you so quickly and thanks for commenting.
Love your model today! Great content as always! I hope her knee feels better soon! Mine is doing so much better thanks to your videos! 👏
I got my injury slipping and sliding down a rough and rocky NH mountain trail in a summer downpour 2 years ago. I got my patellar strap yesterday. I’m following the instructions in this video today, starting with the ice. Thanks for the wealth of definitive and detailed information!
Sorry to hear that! I hope the tips in this video help!
I havent run for a year because of this pain but finally got some physio and with doing my exercises for the last 3 months I am finally pain free and looking at a return to running program. I thought I'd never run again, so I am very very happy. I'm.making a gym at home now.
Wonderful news! So glad you are feeling better and thanks for sharing!
I always get two types of therapy with you....one is for my actual pain, the other at how pleasant it is to watch you and your wife work together!!
That is so kind! Thank you so much!
Hi Dr Jared,
I am so happy , this your video help me a lots .
One more time to say THANKS .Hope God always bless you and your family .
♥️♥️♥️👍👍👍😂😂😂
You are very welcome!
This is pure magic! Thank you for sharing your knowledge-exercises really helped, my pain was gone in 2 days 👍🏻
You're so welcome! I am glad you found this video helpful!
Oh this video helped me a lot in my knee pain as it strengthens needed muscles to put the pressure off my patella… i love the massage on the patella.. keep up these videos coz you are helping a lot of people thank you so much
Thanks so much!
This came right on time for me! These are all things I use to intuitively do and it's been kinda annoying trying to learn to "trust the muscle" again but this was such a helpful guide for me!
Oh I'm so glad you watched it! I hope this guidance can help you to resolve your issues and feel better soon. Thanks so much for watching and commenting!
I have been having multiple pains due to work from home. You videos have been helpful in alleviating some of the symptoms. Also saving $$$ on physiotherapists.
I am so glad they have been helpful and thanks for sharing!
Thank you so much for this video, my knee feels so much better after just one day. The perpendicular massage alleviates my pain within minutes, it's amazing! Because of coronavirus, I cannot visit my wonderful physical therapist at the moment. This video is a life saver
You're so welcome! I am glad these exercises have helped you so quickly! Thanks for sharing!
Wow, the tendon massage alone got me out pain instantly. You are what I needed man. Thanks soooo much...!!!
I love to hear that, Jorge! You are welcome and thanks for commenting!
Yeah, the tendon massage worked great! Thabk you!
How are you doing now
@@rayox1012 very good indeed. Thanks for asking.
Man how good was that cross grain massage my God!
I am going to try this exercise because my knee is paining me. I come back and give testify. Thank you for teaching
Please do!
Thank you so much my knee was hurting until I finally searched why does my knee hurt and how to heal it thank you so much I’m feeling better every day
You are welcome! I am glad they helped and thanks for commenting!
Thank you. Really benefitted me. I play tennis and the knee pain was bothering me for a while. Just 3 days of your exercises and it's already reduced by half . Thanks again
Great to hear!
You guys are really great and are a great couple. You really have inspirered me with all of your great amazing videos of exercises. Thanks a lot for this video too and for the advice, information and tips. 😊😊👍👍👍👍
Our pleasure! You are welcome and thank you for such kind words!
I don’t know how to say thank you enough. Last 1 month has been hell of me wearing knee braces when I’m not at the gym and icing it whenever I could. It slowed down all my cardio. Today I decided I need find out if it was a tendon or cartilage. After researching and finding out the pain was from my patellar tendonitis. I watched multiple videos and tried all there exercises to try to get some relief. Just the side to side massage and a little bit of vibration It relived my pain almost instantly after 10 minutes of massaging and stretching it. I will be doing your stretching and strengthening exercises everyday so I can prevent this but Thank you so much I will definitely subscribe and refer to your videos for any future pains!
Oh, wonderful news! You are so welcome!
Omg. Love the video. Was very helpful. You and your wife make a great video team. Keep them coming guys. God 🙏 you both and family. And may your family stay safe. Again GREAT video YESSSS. Wow.
Oh you're so kind, Linda! This comment makes my day! Thank you for your kind words and support. I hope the techniques in this video help you to feel better. God bless you and yours as well!
Repeated pain after doing walking lunges after 6 mile run really hoping this helps quickly. Have used this video 2 years ago and it helped tremendously. Thanks
You are very welcome!
I’m here LIVE with you this morning for one hour after this video launches! Tell me your thoughts in a comment below and let me know how I can help you! 🙌🏼
Thank you for these videos, I'm sure they're a great help to many. Just wondering if you have a video on wrist pain or strengthening the wrists.
Can I ask you plz need your help
Can I chat or talk to you
Regarding knee injury n knee pain
Going on 5 years with this injury. Already had arthroscopic surgery. I have done everything brother. It's to the point where I'm actually contemplating amputating my leg.
My knee always gives out after doing lunges, forward or reverse.... funnily it’s reverse more often than not.... I thought I was doing it wrong and I still might be but the whole explanation on how quads, hips share the responsibility of ensuring knee health is an eye opener! Thank you
You are welcome! I hope this video helps you out and thanks for commenting!
I'm at the initial stage of this. Where after 3-5 hours of basketball I feel some patellar tendon inflammation on the part on the tibia. I only feel it at the end of the exercise and it goes away within 8-16 hours. But it doesn't seem to be getting better. My doctor told me to just stop doing all exercise for 3-6 weeks. This just sounds like a good way to get weaker and prone to reinjury down the road and lacking the proper balance of healing but getting stronger.
This video convinced me to consult a physical therapist and or sports medicine specialist to get this treated before it gets worse and get the proper balance and exercises so this doesn't become a life long chronic issue.
While 3-5 hours of basketball 7 days a week probably isn't helping. This convinces me some balance other then doing nothing probably is best but only an expert like the person in this Video can properly guide me through this. Look forward to scheduling a visit with physical therapist tomorrow.
I've had incredible bad knees for last a week after running too far to quick in wrong shoes 😬 couldn't walk for a whole day and nothing has made it better, I did this this morning and I have much better range of motion and I'm not limping as much! Will definitely be continuing this!
Wonderful news, Dixielott! I am glad this video has helped!
Smar here. I got this pain after i completed 100m in 14.24 seconds (best of all time for me) and twisted my both legs. I hope it gets well soon.
You two were just fantastic, Amazing and A very very Helpful Video indeed....God bless.
Thanks so much! I am glad you found this helpful!
How mine started: I was walking around in the the water and nailed my left knee on a rock. Huge bruise been having problems with my left knee. So glad I found this video time to do the right stretches.
Oh man, that sounds painful! I hope these help!
1 good thing about being laid up this weekend, I found this video. I believe my injury could have come from my increased weight in my workout or my trying to keep up walking with someone 10 inches taller than me. I just tried the massage and like physical therapy it was not relaxing but that’s not a bad thing. I’ve been putting ice on it and I’m going to slowly try the exercises. I had noticed walking lunges seemed to help warm things up so I could walk but I’ll do what is here and take my time. Thanks.
Glad your wive feels better.
You are so welcome and thank you for sharing!
Hey Doc! I have the same symptoms. I believe they developed from rapidly progressing in squat weight. I used to be a PT tech and found this video to be very informative. I’ll give this routine a try and give you an update on my knee pain in a month.
UPDATE - it worked. I found the wall sits especially useful in revealing the weaknesses in my legs.
@@DavidGonzalez-sr6ilbro listen
@@DavidGonzalez-sr6ilI am 17 I am having knee pain from last 2 weeks don't know why I think it was because of my bad hip strength and my physical activity was too less I started walking 10k steps and doing this will it cure my pain
I watched a few videos because I had a knee pain from skating and I wanted to get rid of it now this video actually summarized all the other videos I watched and gave me more informations thanks a lot 🙏🏽🙏🏽🙏🏽 I will start doing this I pray it will work again thanks so much
Wonderful, Gekob Cint! I am glad you found this video helpful and thanks for commenting!
Thank you for making this video! Would you recommend to do this exercise if there's a "non-traumatic rupture of patellar tendon" in the knee w/ acute pain? I definitely don't want to do something that might make it worse.
Great work
Thanks so much, Murphy-Clark!
I've had flat feet for so long and I'm just now getting knee pain
Thanks for the info and suggestions the pain is still there but it's a bit better now
You are welcome! I hope these exercises help you and thanks for commenting!
I have flat feet too maybe that’s why I have knee pain? I never ran of played basketball like me se say
My knees hurt due to squats and my knees hurt everytime i do squat. I just did 1 round of the above exercises and surprisingly the squats and lunges does not hurt at all!! I'm super amazed and so glad I found this video. Really appreciate it!!!!❤
That is amazing! Thanks for sharing!
I feel clicking on my knee even when it when I'm walking. Not sure if this is what I should do or maybe I should be doing some other exercises. Every time my knee bends even if it's slightly I feel the clicking. I'm not sure if my knock knees have anything to do with it but I would love some assistance. Great video by the way
The same thing here 😥
The reason could be overweight and tight muscles around the knee which can cause rubbing of knee cap on thigh bones.
Solution is foam rolling the muscles and strengthening.
I will be posting a video on foam rolling. Already posted video on strengthening
My Mountain bike seat settled into my frame. I didn't catch it for 2 1/2 weeks. My stronger leg was doing 80% of the work and now I cant bear down on my right knee. Thanks for the video. I'm going to my massage therapist tomorrow and I'll keep using your vids to maintain.
I've got a peroneal tendonitis for almost two years, it's limiting my life, I can only walk with pain :( could you make a video to treat peroneal tendonitis? Thank you!
Developed tendinitis in my left knee, rehabilitating for meniscus repair surgery on my right knee. Doing cross fiber massages plus ice on the left knee affected. Some of the exercises you demonstrated are what I am doing to rehab my right knee. Perhaps my mechanics are not what they should be. I will let my therapist know. Thanks, liked and subscribed.
Thank you and your wife for making this. I am living with knee pain and I have been following your excercises for 1 week now and I can already feel the difference. I am thinking of including running on treadmill into my routine or just high paced walk. Please what do you recommend?
PS: i have some arthritis in my joints.
You are welcome! I am glad you are finding them helpful. If you don't experience pain during those exercises, they should be fine to do.
Good information. Thanks for taking the time to make this video
My pleasure!
The quad stretch in the prone position can be quite painful as lying in the prone position can aggravate the pain ( the patella is pushed back into the bone/joint- does to me for sure).
You’re right. Even sleeping on my stomach aggravated my knee pain in the morning. This one exercise didn’t make the cut for my pain :(
This really did help. Thank you so much!
Great news, Hydro! So glad it helped and thanks for sharing!
Great video , very informative massage did help me I am going to try this on my mom thanks so much 🙂🙂
You’re welcome 😊 I am glad it helped and I hope your mom finds it effective as well.
Almost immediate relief. Great video and thank you.
Wonderful news! You are very welcome and thanks for commenting!
Definitely i make this for my patella was 6months now still bit pain. Thanks my buddy for your nice channel.
My pleasure 😊 I hope these help you out!
Thank you very much for doing this video. Would these exercises help remove the crunchy sound when you bend the knee? What causes the sound? Thanks
Trained since my teens and now i'm 55. I am still in good shape but the knee pain is depressing. Gonna give these a go. Thank you to you and you wife for this video. Steve from the UK.
You are welcome, Steve! I hope you find these effective!
I got no pain but very loud crunchy right knee when I squat. Is there any name for this issue?
@@itsshriram1967 Not even close to right ..
Thank you for this video. This helped my pain after many years of spending $$ visiting doctors... Who knew that a simple stretch makes a difference.
You are so welcome!
Would you recommend a knee brace for someone with this type of pain?
Try K tape. You can easily buy at walgreens. Helps support knee and increase blood flow. There are youtube videos on how to apply tape.
Thank you so much for the detailed info!
I'm trying to rehab my right knee from constantly driving and squatting wrong. All of a sudden I wasn't able to kneel because the pressure gave my knee a pinching sensation. Not good for practicing yoga..
I'm excited to start!
You got this! I hope you find it helpful!
The things i go through for basketball
Fr i got to do this for football
This pain been killing me for years. Will put in practice all these tips. Praying that I feel better. I am only 37 and feel like an old man🥹🥹🥹
Best of luck! I hope these help!
Excellent video! Great explanation of the sources of the pain and really clear instructions for the exercises. Thank you!
You're very welcome, zen cowboy! I am glad it was helpful and thanks for sharing!
You’re videos are so informative and spot on, you’ve helped me fix a few problems and I’m very grateful I found your RUclips channel! Keep doing what you’re doing cause you’re great at it.
Thank you so much, D Kizzle! I appreciate your kind comment and am glad you are finding my content helpful.
I can do the exercises with no pain but when I relax after the set it throbs! Is this a worry? I’ve got a big fight next week and am desperately trying to recover my knee!
Ice your knee for 5-7 minutes every 3 hours and start doing foam rolling and eccentric knee strengthening
I could cry for how beautiful it is to hear someone explain to you what each exercise does what and why u do it. Thank you. It really means a lot
I so appreciate your comment and am glad I could help!
@@toneandtighten eternally grateful for a wonderfully explained video.
Just one question if i have patellar tendonitis on both knees do i apply the same steps shown to both of them?
Great video, thank you so much Jared! I did the stretch and cross friction excersises right after the workout which gave me the inflammation, the day after my patella feels already way better. Question, can you do this excersise drill every day or is it better to do these 2-3 times a week? (possibly with the stretch and cross friction on a daily basis)
Sharp knee pain for a year I need something that can help where is this guy? My pain won’t go away
I actually when I doo squats or lounges it makes some sounds like tiks and then it hurts so much these days bcz of walking what do u suggest?
It's important to do foam rolling for your muscles around the knee and also do eccentric knee strengthening exercises.
About eight years ago, I was working out to a Jillian Michaels DVD when I popped my knees. In pain I went for physical therapy but still have an issue with my left knee. I can't wait to try these workouts after I return from a doctor appt. today. I'm sure that these workouts will be beneficial even though I don't have patellar tendonitis.
I'm sorry to hear about your knee pain, Noreen! I hope the physical therapy helped and you can feel better again with these exercises. Love your attitude and YES - these should help you to feel better when performed consistently! Good luck!
So I’m doing this.. and front of knee hurts during all of it. I’m 35 I’m not sure if it’s normal to have that much pain there. I do weightlifting but have always struggled with squats, probably not using the best form.
You have to allow it to rest for a bit. I would start off with the ice, massage and stretching for a week or 2 then progress to adding the exercises for a few weeks. I wouldn't even do the squats or lunges for about 4-6 weeks
@@kittykat632thanks for the response. This was an old post and in the last year I’ve come to the conclusion I don’t think it’s tendinitis. Doc said I have little to no cartilage in that knee but I think it’s more of a muscular imbalance. Left hip is really tight (side of knee pain) and pretty weak leg muscles. Still trying to figure it out..
Great information thanks, what about if the pain is behind the knee? How do you treat it or what types of exercises can i do to get rid of the pain. Thanks
Can you do wall sits and squats with a torn meniscus? The patella tendinitis pain occurs when I walk
Yes
Never had patellar tendonitis and I haven't seen a doctor but I "think" this is what I have now from fast paced leg presses and/or walking a 12 degree incline on the treadmill (plus not stopping once I felt injured). Glad I found this EXCELLENT video demonstration today and hoping it helps out! Thanks!
Yes I got this from leg press aswell have had this injury for 2 months and it’s not going away. Hopefully this will help me too.
You are very welcome! I hope it helps you out!
@@toneandtighten but I do have to ask should I feel some pain after this
@@jjjj6sljl721 i know this is ages late but how did it go man?
@@markusrowan7519 Apparently it’s probably not from the weights and more from growing, with excersises it get better an sometimes it hurts after couple hours after I play or gets worse gradually as I play but it is gotten much better than it was in the beginning and now I’m actually playing sports 👍
Excellent video! Recently increased my running distance too quickly which resulted in dull, burning pain on top of and inner side of the knee cap. Is this location typical for runners knee? The area is slightly painful to touch. Took a week off running (pain subsided) but pain returned when I ran again (10k) on a treadmill.
Have the exact same issue! Are you still experiencing that pain?
Thankyou so very much for this brilliant tutorial. I am currently doing it and find it helps my knee a lot🤸♀️
You're so welcome! I am so glad you are finding it helpful!
God hope this one can help me from the struggle.
I hope it helps you too, Allen philly! Good luck!
One day of trying your advices and i have no words… i feel great after One day, thanks a lot .. ❤👏
I am so happy to hear that, Adam!