Im on my day 8 doing this everyday. I pretty sure my knee pain will be gone before my sports doctor appointment. I play tennis 3 times a week just turn fifty. never in my life felt this knee pain before, with this exercise I found out how weak my hip flexor psoas muscle. Thank u very much coach
Similar situation for me, except I play table tennis. Found out my hip psoas are pathetically weak. I guess that's what happens when you sit 15 hours a day!
I’ve been to PT, chiropractor and have done stretches and exercises for my knee pain and this video, for whatever reason, has made more improvement for my knee pain than anything else! Thank you SO much!!!
This channel is unique, I must say. Many people don't realise how important mobility & rest is. I know I didn't before I got injured. I've had patellar tendonitis in both knees for a while now due to overtraining/too much jumping. I found many useful tips here. Keep up the great work!
No one has explained this as clear as you have. I definitely understood why I got recurrent irritation on my knees, it’s because of tightness of quads especially hip flexors and psoas. Thanks a lot. I never thought how tightness can cause tendonitis. I will incorporate these exercises in my routine. Thank u once again
One week into these exercises and I can feel the difference. I am able to resume my workout routine of course being cautious of not increasing the intensity abruptly. Thanks a ton😇
Wow! This is by far the best explanation and approach I’ve seen. I’ve had pain for months and the glute lengthening has solved the problem for me. THANK YOU!!!
You're so welcome! Thanks so much for stopping by and commenting. We really appreciate you trusting us to help guide your efforts :) - Coach Joshua, Team PM
Wow! Spot on. Ive seen other vids with helpful advice but this one gives more of an overview about the leg- feet, knees and quads and their interplay. After months of pain and other attempts at PT, this has turned it around for me. Thx!
@@PrecisionMovementCoach Hello I have got pain in my tendon for months. It got a little better over time but it didn't stop hurting completly. I am a Zumba instructor and sports student so I get a lot of impact on those knees everyday. How many times a week should I do this rotine to get rid off that pain?
I skateboard and I got a knee injury from impact directly on my knee and it just took everything out, I let it heal but didn’t realize my desk job was making it non active this is helping me regain my strength I’m gonna work on this everyday with other videos you have come out with, thank you for this video I sound crazy when I try to explain my pain and you hit it in the money
Incredible coach E! So glad I found your channel. Been dealing with all sorts of issues with my lower body for years. Have learnt a great deal about addressing these issues from watching your videos. Thank you
You are so welcome and thanks for stopping by to share your thoughts. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
This was awesome! Many years post total knee replacement, my upper/lower leg and foot are wayyyy out of balance. I play lots of pickleball and recently came up "lame". Lots of patellar tendon pain. I've watched yours and a few other helpful videos and must say that I am already, after a few days post injury, feeling much relief. Thanks for these. Body/Muscle Balance is paramount to optimal healing IMO. PS - I am a medical massage practitioner so you have added some wonderful new perspectives to my work.
This is by far the best video I have found on youtube for patellar tendonitis, dealing with this injury myself I have also been dealing with mild achillies tendonitis as well. I've noticed alot of correlation between the two injuries when it comes to fixing them.
I have had that minor twinge pain in one of my knees when going up and down stairs that isn't due to being overweight. I'm 115 lbs and female. I started doing that one where you straighten your knees out while seated and slowly point and flex your ankle.....dude.....WTF! It doesn't hurt any more!! So amazed! My knees feel so much stronger when I squat just from doing that simple move. I have that whole packet printed out to progress further from your site. Thank you so much!!
This explains why I have this pain after breaking my ankle. I didn't walk on my leg for 6 weeks then when I get the boot off and started physical therapy my knee started hurting worse than the ankle. My physical therapist didn't talk to me about any of this. I have struggled so badly to learn to walk again and its all due to the knee pain. I was starting to give up. Thanks for this info.
This has really helped me and I’m only on day 3. I play basketball and have been suffering from patellar tendonitis for a year despite all the PT I have gone too
About a year and a half ago. I slammed my 4th toe on my left foot into a heavy chair. Breaking it or causing a fracture. I’m not entirely sure because, I never got it checked out. Due to health ins. I never got a boot, or got it treated. Due to depression, finances etc. The first thing I noticed was my knee changing. Constantly having to pop it or “reset it” upon being on my feet for a couple hours. Mind you, I was working full 8 - 10 hour shifts, limping around. For about that long. Recently, I’ve started a fitness / health journey which has lead me to PT, lots of podiatrist/orthos and as off the 18th neurologist. After seeing plenty podiatrist I finally found one that said my 4th toe healed with a malunion at the furthest joint. Let me explain some of the symptoms now. Knee pain, cold toes/walking impairment I almost in a sense forgot how to walk? I feel wonky standing/walking and it causes pain after say, 30 minutes. Ankle pain, a VERY tight ankle feeling which almost always feels like it needs release. A very tight hip, no matter the amount of stretching etc. seems to always be tight. Can anyone and I mean anyone please provide me resources/help? My right big toe now has early bunion, and all my toes have gone hammer post injury. My knee, sticks out and shifts inward more than the other. I’m only 26, is there anyway I can reverse this? I would LOVE to be able to walk and stand without pain!!
Hi, and thanks for the comment. We are here to help. These exercises are a good start; you will notice changes after 4 - 6 weeks of regular practice (2 - 3 times weekly). However, the Foot and Ankle Pain Solution program is even better. It's comprehensive and progressive and will help you assess and address your issue's root cause once and for all. I can't tell you how much progress you'll make related to your specific issue, but that's just a segment of the overall program which will address the full range of motion of the feet and ankles and integrate this into fundamental movement patterns. I can guarantee that you will notice many benefits if you follow through with the program. You can learn more about it here: www.precisionmovement.coach/foot-ankle-pain-solution/ Check it out and let us know what you think :) - Coach Joshua, Team PM
Definitely trying the foam roller exercises since I have one at home. Been having trouble with my left knee ever since I got back into jump rope, haven't been able to really up my squats at all.
Wow! once again your right on point, While following along, instant pain relief on the extended knee plantarflexion. Will incorporate into rehab routine, at this age that's most days, LOL. Thank you for the post.
Best of luck! Thanks for trying it out and let us know how it goes. We are here to provide further advice or modifications if you need. Have a super day :) - Coach Joshua, Team PM
You are welcome and thanks for trying them out. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
I haven't tried these exercises yet, but they make a lot of sense that my knee started having an issue after a recent psoas injury which has caused some right hip pain.
Genius. Absolute Genius❤. Im 14 and had patellar tendonitis for like 11 months now cz of training legs everyday for 2 months(i was crazy). Didnt know the importance of rest and stretching. Imagine Strengthening and not stretching for 1 year. I started stretching daily for 1 month and i felt better but my knee pain was still there. This video removed it instantly. Imma get back to sports i think. Thank You Man. Much Appreciation. Youre the Goat❤
Amazing! Thanks so much for taking the time to try it out and report back. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Cured my 8 months old quad tendonitis with these exercise. Thank you sir. The best exercise to cure pattelar as well as quad tendonitis. I have both, quad in right knee, pattelar in left knee. I'm just in day 3 of the exercise routine and 8 months old quad tendonitis almost gone. Thank you so much sir. I request you to please share a video on shoulder impingement rehab too.
Excellent video. I contracted my patella inflammation by biking too much. At the time of contraction, I knew there was strain on my knee, but did not slow the frequency of exercise or stretch afterwards to mitigate strain. I also remember thinking, I need to go to the gym to strengthen my knee. Three weeks later I had inflammation and noticed it when I bent down and sensed discomfort due to fluid build up at my knee cap.
@@PrecisionMovementCoach Coach Joshua, I am better. It took a lot of effort to make the transition to wellness. I momentarily tried to implement your exercises, but rather than following thru I kept searching for information on patella bursitis. I ended up coming across a Pateller Bursitis video of DoctorJo. I watched it and started implementing the exercses after a routine of push-ups and sit-ups. I then saw a gradual improvement that continued until I finally started using the affected knee as a support when kneeling on the floor.
Great video. Also, in my experience I’ve noticed that many have only tendinitis on one side - which sometimes could be related to an atlas subluxation. Had many clients step on an anatometer in a NUCCA practitioners office and show that the client is several pounds heavier on one side (mostly 7-15lbs). The worst I’ve seen was my client who weighed about 150lbs, but was heavier by 40lbs on one foot.
Hi, currently I'm full on in revalidation modus to tackle my jumpersknee, already 1,5year ago! I focus on strengthening the patellatendon gradually + fix muscle imbalances + try stretching and dry needling and fascia treatment for my (chronic) muscle tension in quads, hamstrings, anterior tibialis,...). I also had a prp and hyaluronic acid injection for a minor cartilage injury in the tibia plateau. Sometimes I do some taping. Although I see some modest progress in the excersises (squats, lunges, single leg squats,...) and have little to none discomfort doing them and 24 hours after the exercises. But! the moments I need to sit, even after 5 minutes, cause flaring up my anterior knee pain. Besides the nagging pain in the patella area, this provokes or happens almost simultaneously with the fééling of a stuck foot, tight hips, compressed spine and tightning calves. I'm a psychologist, so I can not totally eliminate sitting in my life, even with a standup desk :). Do I have to be patient and only thrust the process? Will the strengthening of the patella tendon eventually eliminate my pain during sitting? (I have the intention to do more core exercises.) Do I need to do extra things in treatment and /or in examination to break my plateau? Thanks already for your ideas! Willem
Thanks for writing to us. It's hard to say what exactly the root cause of your issue is. Please consider doing this program as it will help you to narrow it down: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM
Love these exercises! Chronic pain and swelling in left knee, especially with hiking and uphill cycling. Noticed left tight rectus femoris and weak ankle and foot, with very little metatarsal pressure. Was looking for foot exercises as well as a way to address the obvious quad issues. This functional approach is perfect for me and explained so well. Thank you so much!
Most physiotherapists and occupational therapists don't consider the fact that ankles, hips, knees thigh calves are all interrelated and affect each other. This Dr recognised the fact and so is blessed. God bless the likes of him
This is crazy, i was always stretching my psoas etc because i thought from sitting the whole day it gets tight, now its the first time someone says strenght it and WoW! Its already much better. Thanks you for this approach, best regards from germany
Hi Coach E, Appreciate you sharing your knowledge. This video seems quite promising theoretically as before my knee pain I had pain in the area you refer to as the metatarsals. I thought my metatarsal bones were going to break while I was playing tennis. Following the metatarsal pain the back of my knee became very sore and following back of the knee pain then front of the knee pain occurred. So I will re-watch your video. I also have always had weak calves and weak hamstrings usually getting excruciating cramps in my hamstrings if I play too much tennis. If I can make a suggestion without offending you, each time you use a medical term instead of a layman’s term is like someone suddenly speaking in a foreign language and who likes looking up the meaning of medical words as it interrupts me watching your video. It would really make it easier to understand if you would avoid medical words or when you use them also immediately define them for us. Thank you E
Hi and thanks for following along. Glad to hear this exercise is helping you. However, while it's great (and free!), it's still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Knee Pain Solution program at www.precisionmovement.coach/knee-pain-solution/ Respectfully, we are going to continue to use the language that is familiar to us, common to our industry, and hope to influence you to learn it. How about this: rather than interupt the video to look up a word, take notes and follow along as best as you can. Then, look up the words, or ask us, and rewatch the video. This will enhance your learning and generate useful discussion. We really appreciate you trusting us to guide your efforts and keep us posted on your progress :) - Coach Joshua, Team PM
I am active about 2 hours per day but I do sit in front of my computer for 7 to 8 hours...I have recently began having pain on my right knee, especially when I walk down the stairs...I will give these exercises a try and see how it goes...Thank you for sharing these exercises!👍
Hi, how are you doing? have you seen any improvements? I workout at the gym but I work at an office the rest of the day too and I have patellar tendonitis 🤕 i feel so frustrated because I can workout like I used to 😩
@@BMerinoC3 funny you ask bc the pain has gone away for the most part...I did some of the exercises on this videos but I have also been doing lots of pushups...I figured that since I had not injured my knee it must be some sort of weakness somewhere ( as the video suggested)...I am still sitting most of the day but I do 'move' at least 1 to 2 hours each day. "Patience and Faith" 😎 Thank you for asking!
I injured both knees from playing netball, I never had a problem with PT and I thought I was never going to be able to play again. I will try out this exercise twice a day and hope my knee is strong enough in 3 week for my big game. P.s my injury is 3 weeks old.
Thanks. I was suspecting tight quads, but since i know that a painful tendon weakens the surrounding muscles i was hesitent to roll the quads. But because how u explained that a weak psoas tightens the rectus femoris, this makes alot more sense. i have both patellar tendonitis and a hip impingement. Both i suspect to be related to weak hip flexion did the full sequenze except the ball, feels better already. I did hip flexor leg curls etc before, but it seems in hindsight weighted exercises were too rough. Yours are better to begin with
I started getting this gradually when I started cycling to work everyday when I hadn’t cycled since I was a kid I’m active person as I play soccer and train basically 5 to 6 days a week. So glad I picked up on it early and have started recovering rather than pushing through it blindly and risking an even bigger injury
You are welcome! Please try these exercises 2 - 3 times weekly for four weeks and get back to us with a progress report. Talk to you soon :) - Coach Joshua, Team PM
Hey Coach, thank you for this video. I think my patella pain came from overuse, just now 1 month ago at 27 years old male. I try and do these daily now. If i don't have access to a medicine ball, what would be a work around for that. thank you so much for this not all heros wear capes
Hi and thanks for the comment. We appreciate you trying out the exericses and look forward to reading about your progress. You can substitute the ball for a similarly tall object. A couch or bed are ideal as they are little unstable. Happy training :) - Coach Joshua, Team PM
I will definatevely try this. I have been having issues with Patellar Tendonitis from last 6 months and due to this my running is quite inconsistence 😞
The first exercise is very effective removing my tendon pain. I started for day one and the pain was much better the next day! Thank you so much! I tried a lot others until this one saved my knee pain! So happy. I can run again.
Hey Coach! My 12 year old son was diagnosed for Patella Tendonitis. After 3 weeks of him doing this exercise 3-4 times a week, NO MORE PAIN! After 3 weeks, he was able to play again with no pain. Thanks Coach! Should I have him do it once a week? Also, any strengthening exercise you can recommend. Thanks!
Awesome! A weekly check-in is a good idea. Also have them start using the ROM Coach app. The assessment tool and recommended routines will help them out :) www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
I got a ruptured patella tendon out of the blue after golfing. My quads had a been a bit stiff and cranky and I just thought a few stretches and walking would sort them. How naive! Sitting for too long and not plying the quads and psoas are a great way to approach this. Otherwise it is just sport massage and although the tendon was better and stronger after, I could still feel it. So looking to work on these aspects is just what I need.
Coach, I had gotten hurt in my left lower back 2 years ago,shortly after which my right knee started paining, i went to a pt immediately but he said its nothing, gave me a couple of stretches. As days went on, the knee pain got so bad especially while i woke up in the morning, it was unbearable. Slowly with some exercises it got better. Been more than 2 years, I have had this pain. This one time i experienced after 1 month of regular good PT that my pain had almost gone while squatting and alignment of knees seeemed better but after a month ( i wasnt exercising for that anymore just normally going to gym) it came back and the pain is the same now. I also think I have a slight tilt in my body, the jeans that i wear always align to the left side. Im just 23, not being able to workout, go to the gym,dance skate,it just hurts me so much! I dont know what to do. Im gaining weight and thats messing with my confidence too. Whichever Pt i go to,mostly cant disganose the issue and mints so much money out of me that I dont have. Please help me out with this issue!! Im not sure if its patellar tracking ( my knees are bent inwards) or this..
You are in the right place and ee recommend that you try these exercises but stop if they cause more pain. Also, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/knee-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
Personally, it hurts the most when I do use the band and slightly bend forward, this presents a 5/10 pain. While every other only gives me like a 2/10 pain. I’m going to do this band thing everyday for like 3 weeks before my tournament and I’ll report back.
Thanks for stopping by and commenting. We appreciate you trying out the exercises and look forward to reading about your progress. Talk to you soon :) - Coach Joshua, Team PM
Thanks for this video. I've been using my foam roller wrong. I have minor patellar tendonitis (or so I think). My tendon 'pops' when I lower my leg down from a raised positioned. The pop happens what feels like to the touch and internally about 2 inches below the bottom of the knee - top side not behind. It just feels uncomfortable. I operate heavy equipment all day and I use my right foot to teeter - heel to toe - back and forth on a foot control to use a piece of the grapple excavator I am on. It doesn't hurt while I am doing it, only when I get off the machine. It pings if I move too fast aka lowering my leg down. I've been doing leg stretches everyday before work and now after, since it isn't going away. It doesn't seem so severe that surgery is required, it's just a major nuisance.
@smolbodybuilder1602 sorry but we don't have an opinion on that protocol. Our exercises are most effective if done 2 - 3 times weekly. Thanks for asking :) - Coach Joshua, Team PM
Thanks for insight! Should I be trying one exercise for a few weeks? Then the next and so on? Or is it OK to mix this is all up ? I've had paid for 10+ years I need to do something
It's mind blowing just how many ways there are to try and treat this and since mine is persisting I keep reading and watching all of them but it has gotten a lot better but I still get sudden shocks that last just a step or three and then go away. Or I might just feel it "in the background" for 10-20 minutes and then it get better but after 7 months following a sudden onset it's not cured yet. I cannot make it hurt poking around at it. I was told it is patellofemoral pain syndrome and that strengthening the quads should fix it. I can still hike 25 miles but going downhill on fairly steep rough terrain is still sketchy. It acts like it wants to collapse under me but it never actually does but it has in the past.
Try out the exercises and let us know how it goes. Also, consider starting this program: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM
@hikerJohn - how are you feeling? I too have been diagnosed with petelloforal pain syndrome and nothing I have tried has worked. I'm going to try these exercises but was curious how you're doing and if they worked for you?
@@waterprosurge I'm feeling good now but it will occasionally hurt if I over do it but it gets better faster now. The way you know you overdid exercising is if it hurts 24 hours later which mine has only done once in the last two months. Much better than it was three months ago and that was better than it was a couple of months before that. My advice is to just keep moving as much as you can that does not make it worse.
Awesome Coach E, been have this pain a very long time, I had Orthoscopic surgery on both knees, lots of popping sound going on when doing the first 3 exercises, will the popping go away? Can't do the roller as I'm also working on my shoulder, been watching alot of you videos TY 🙏. Now at 50 I'm needing to do more of your exercises to be functional. Wish I started learning about this earlier. TY 🙏
I have two miscues tears in right knee. Also osteoarthritis, tendinitis & bursitis. Lots of pain ...have been doing a lot of your suggested exercises and fee like it is helping. The back of my knee is having more pain than any other area right now. Is there a particular exercise I can do for this? Thank you so much for helping so many people!
Thanks for following along and we are glad that you are experiencing some relief. Please consider starting this program as it will help you out even more: www.precisionmovement.coach/yt-knee-recovery-program Let us know if you have any more questions :) - Coach Joshua, Team PM
I'm after having a hip arthtoscopy twice and a desk job. The knee below the hip gives me hell after ive been inactive for a while. I'll try this to fix my tendinitis
Thank you! The pain started after long distance cycling in high gears. I tried to slowly build up with exercises and cycling, but the pain still came. I am going to try your technique. When do you think I should resume cycling again? Right now it hurts to cycle and do legs at the gym. Thank you
Yikes! We are here to help you out. These exercises can help as can this program: www.precisionmovement.coach/knee-pain-solution-yt It is also very important to make sure that your bike fits you properly. Are you clipped in? If not, you will be overloading your knee. Let us know if you have any more questions :) - Coach Joshua, Team PM
I took a week off of running and tried to jump back to full columns and I eventually developed patellar tendonitis. I continued to ignore the problem and it’s been 5 months since I’ve ran! I’m hoping these exercises help.
Im on my day 8 doing this everyday. I pretty sure my knee pain will be gone before my sports doctor appointment. I play tennis 3 times a week just turn fifty. never in my life felt this knee pain before, with this exercise I found out how weak my hip flexor psoas muscle. Thank u very much coach
Keep up the good work!
Did it work?
definitely, playing Tennis again 3 times a week for atleast 2hrs every visit to the court. after 2 weeks of therapeutic exercise
Similar situation for me, except I play table tennis. Found out my hip psoas are pathetically weak. I guess that's what happens when you sit 15 hours a day!
I’m 17 lol I’m scared for my career
I’ve been to PT, chiropractor and have done stretches and exercises for my knee pain and this video, for whatever reason, has made more improvement for my knee pain than anything else! Thank you SO much!!!
Nice job!
Thanks for trying it out :)
This channel is unique, I must say. Many people don't realise how important mobility & rest is. I know I didn't before I got injured. I've had patellar tendonitis in both knees for a while now due to overtraining/too much jumping. I found many useful tips here. Keep up the great work!
Thanks for stopping by!
How long did it take for you to get rid of your pain? :) (Asking due to this comment being eight months old)
Following up again. Are you pain free or?
Is it gone?
Hi, has your pain improved by doing these exercises or anything else?
No one has explained this as clear as you have. I definitely understood why I got recurrent irritation on my knees, it’s because of tightness of quads especially hip flexors and psoas. Thanks a lot. I never thought how tightness can cause tendonitis. I will incorporate these exercises in my routine. Thank u once again
Thanks for following along :)
- Coach Joshua, Team PM
One week into these exercises and I can feel the difference. I am able to resume my workout routine of course being cautious of not increasing the intensity abruptly. Thanks a ton😇
As an older runner... you have nailed my longstanding issues. Many thanks!!
You are welcome!
You’re a life saver I do mma and this has been keeping me out but I’ve found your videos and overnight feel better!!!
Awesome!
Did you perform exercises while having the pain of patellar tendonitis?
@@homymj yes
Wow! This is by far the best explanation and approach I’ve seen. I’ve had pain for months and the glute lengthening has solved the problem for me. THANK YOU!!!
You're so welcome!
Thanks so much for stopping by and commenting.
We really appreciate you trusting us to help guide your efforts :)
- Coach Joshua, Team PM
It is amazing these very simple exercises have rid my chronic patellar pain. Thanks!
Great to hear!
Wow! Spot on. Ive seen other vids with helpful advice but this one gives more of an overview about the leg- feet, knees and quads and their interplay. After months of pain and other attempts at PT, this has turned it around for me. Thx!
Happy to help!
@@PrecisionMovementCoach Hello I have got pain in my tendon for months. It got a little better over time but it didn't stop hurting completly. I am a Zumba instructor and sports student so I get a lot of impact on those knees everyday. How many times a week should I do this rotine to get rid off that pain?
I skateboard and I got a knee injury from impact directly on my knee and it just took everything out, I let it heal but didn’t realize my desk job was making it non active this is helping me regain my strength I’m gonna work on this everyday with other videos you have come out with, thank you for this video I sound crazy when I try to explain my pain and you hit it in the money
Thanks for trying it out!
Excited to try these. Thank You. I'm so sick of PT 😟
Keep us posted on your progress!
- Coach Joshua, Team PM
Incredible coach E! So glad I found your channel. Been dealing with all sorts of issues with my lower body for years. Have learnt a great deal about addressing these issues from watching your videos. Thank you
You are so welcome and thanks for stopping by to share your thoughts.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This was awesome! Many years post total knee replacement, my upper/lower leg and foot are wayyyy out of balance. I play lots of pickleball and recently came up "lame". Lots of patellar tendon pain. I've watched yours and a few other helpful videos and must say that I am already, after a few days post injury, feeling much relief. Thanks for these. Body/Muscle Balance is paramount to optimal healing IMO. PS - I am a medical massage practitioner so you have added some wonderful new perspectives to my work.
Thanks for following along!
This is by far the best video I have found on youtube for patellar tendonitis, dealing with this injury myself I have also been dealing with mild achillies tendonitis as well. I've noticed alot of correlation between the two injuries when it comes to fixing them.
Thanks for watching and commenting. We really appreciate it :)
How much pain are you in? Did you try out the exercises?
- Coach Joshua, Team PM
I have had that minor twinge pain in one of my knees when going up and down stairs that isn't due to being overweight. I'm 115 lbs and female. I started doing that one where you straighten your knees out while seated and slowly point and flex your ankle.....dude.....WTF! It doesn't hurt any more!! So amazed! My knees feel so much stronger when I squat just from doing that simple move. I have that whole packet printed out to progress further from your site. Thank you so much!!
Awesome! Thanks for trying out the exercises :) - Coach Joshua, Team PM
This video helped me a lot with my knee, im very grateful
Nice work!
This explains why I have this pain after breaking my ankle. I didn't walk on my leg for 6 weeks then when I get the boot off and started physical therapy my knee started hurting worse than the ankle. My physical therapist didn't talk to me about any of this. I have struggled so badly to learn to walk again and its all due to the knee pain. I was starting to give up. Thanks for this info.
Glad that you found the video!
Keep us posted on your progress :)
- Coach Joshua, Team PM
Very informative. I like how the instructions where given slow and detailed.
Glad that you like it :)
I can tell without having started the exercises that it’s all I need to get rid of the pain! Will start this! And def subscribing
Let us know how it goes :)
Omg I asked about this in one of your livestreams 😩 you’re amazing!! Thank you
No problem!!
This has really helped me and I’m only on day 3. I play basketball and have been suffering from patellar tendonitis for a year despite all the PT I have gone too
Thank you bro
Wow!
That is so great to read. Thanks so much for sharing.
Let us know if you ever need more advice or assistance :)
About a year and a half ago. I slammed my 4th toe on my left foot into a heavy chair. Breaking it or causing a fracture. I’m not entirely sure because, I never got it checked out. Due to health ins.
I never got a boot, or got it treated.
Due to depression, finances etc.
The first thing I noticed was my knee changing. Constantly having to pop it or “reset it” upon being on my feet for a couple hours. Mind you, I was working full 8 - 10 hour shifts, limping around. For about that long. Recently, I’ve started a fitness / health journey which has lead me to PT, lots of podiatrist/orthos and as off the 18th neurologist. After seeing plenty podiatrist I finally found one that said my 4th toe healed with a malunion at the furthest joint.
Let me explain some of the symptoms now. Knee pain, cold toes/walking impairment I almost in a sense forgot how to walk? I feel wonky standing/walking and it causes pain after say, 30 minutes. Ankle pain, a VERY tight ankle feeling which almost always feels like it needs release. A very tight hip, no matter the amount of stretching etc. seems to always be tight. Can anyone and I mean anyone please provide me resources/help? My right big toe now has early bunion, and all my toes have gone hammer post injury. My knee, sticks out and shifts inward more than the other. I’m only 26, is there anyway I can reverse this? I would LOVE to be able to walk and stand without pain!!
My left side chain has been severely affected, with my knee / ankle giving me the most problems as of lately!
Hi, and thanks for the comment. We are here to help.
These exercises are a good start; you will notice changes after 4 - 6 weeks of regular practice (2 - 3 times weekly).
However, the Foot and Ankle Pain Solution program is even better. It's comprehensive and progressive and will help you assess and address your issue's root cause once and for all.
I can't tell you how much progress you'll make related to your specific issue, but that's just a segment of the overall program which will address the full range of motion of the feet and ankles and integrate this into fundamental movement patterns. I can guarantee that you will notice many benefits if you follow through with the program.
You can learn more about it here:
www.precisionmovement.coach/foot-ankle-pain-solution/
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Excellent advice! Feel better immediately after this workout....
So happy that it helped!
Day one and I have never felt like this in a year. Will comeback with updates and full background of my knee.
Nice work!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
How's it tracking??
Definitely trying the foam roller exercises since I have one at home. Been having trouble with my left knee ever since I got back into jump rope, haven't been able to really up my squats at all.
Keep us posted on your progress :)
Wow! once again your right on point, While following along, instant pain relief on the extended knee plantarflexion. Will incorporate into rehab routine, at this age that's most days, LOL. Thank you for the post.
Thanks!
What I well explained video of root causes man very impressed, will try all been dealing with this for two years on and off with the pain
Hope it helps!
been running 10km everyday for 3 months recently and it wrecked my right knee. I'm trying everything and this video seems decent, thanks for the vid.
Best of luck!
Thanks for trying it out and let us know how it goes.
We are here to provide further advice or modifications if you need.
Have a super day :)
- Coach Joshua, Team PM
I look forward to adding these to my current rehab routine for my right knee and hip flexor. Thanks.
You are welcome and thanks for trying them out.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I haven't tried these exercises yet, but they make a lot of sense that my knee started having an issue after a recent psoas injury which has caused some right hip pain.
Try them out and let us know how it goes :)
Genius. Absolute Genius❤. Im 14 and had patellar tendonitis for like 11 months now cz of training legs everyday for 2 months(i was crazy). Didnt know the importance of rest and stretching. Imagine Strengthening and not stretching for 1 year. I started stretching daily for 1 month and i felt better but my knee pain was still there. This video removed it instantly. Imma get back to sports i think. Thank You Man. Much Appreciation. Youre the Goat❤
Amazing!
Thanks so much for taking the time to try it out and report back.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Cured my 8 months old quad tendonitis with these exercise. Thank you sir. The best exercise to cure pattelar as well as quad tendonitis. I have both, quad in right knee, pattelar in left knee. I'm just in day 3 of the exercise routine and 8 months old quad tendonitis almost gone. Thank you so much sir. I request you to please share a video on shoulder impingement rehab too.
Nice work!
How are you now?
Check this out next:
ruclips.net/video/gmtC3BM3eGk/видео.htmlsi=5YmdanyvcuraCY95
- Coach Joshua, Team PM
Excellent video. I contracted my patella inflammation by biking too much. At the time of contraction, I knew there was strain on my knee, but did not slow the frequency of exercise or stretch afterwards to mitigate strain. I also remember thinking, I need to go to the gym to strengthen my knee. Three weeks later I had inflammation and noticed it when I bent down and sensed discomfort due to fluid build up at my knee cap.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Coach Joshua, I am better. It took a lot of effort to make the transition to wellness. I momentarily tried to implement your exercises, but rather than following thru I kept searching for information on patella bursitis. I ended up coming across a Pateller Bursitis video of DoctorJo. I watched it and started implementing the exercses after a routine of push-ups and sit-ups. I then saw a gradual improvement that continued until I finally started using the affected knee as a support when kneeling on the floor.
Excellent set of exercises to address patellar tendinitis.
Thanks for that :)
Great video. Also, in my experience I’ve noticed that many have only tendinitis on one side - which sometimes could be related to an atlas subluxation. Had many clients step on an anatometer in a NUCCA practitioners office and show that the client is several pounds heavier on one side (mostly 7-15lbs). The worst I’ve seen was my client who weighed about 150lbs, but was heavier by 40lbs on one foot.
Thanks for sharing!
Hi,
currently I'm full on in revalidation modus to tackle my jumpersknee, already 1,5year ago! I focus on strengthening the patellatendon gradually + fix muscle imbalances + try stretching and dry needling and fascia treatment for my (chronic) muscle tension in quads, hamstrings, anterior tibialis,...). I also had a prp and hyaluronic acid injection for a minor cartilage injury in the tibia plateau. Sometimes I do some taping. Although I see some modest progress in the excersises (squats, lunges, single leg squats,...) and have little to none discomfort doing them and 24 hours after the exercises.
But! the moments I need to sit, even after 5 minutes, cause flaring up my anterior knee pain. Besides the nagging pain in the patella area, this provokes or happens almost simultaneously with the fééling of a stuck foot, tight hips, compressed spine and tightning calves.
I'm a psychologist, so I can not totally eliminate sitting in my life, even with a standup desk :). Do I have to be patient and only thrust the process? Will the strengthening of the patella tendon eventually eliminate my pain during sitting? (I have the intention to do more core exercises.) Do I need to do extra things in treatment and /or in examination to break my plateau?
Thanks already for your ideas!
Willem
Thanks for writing to us. It's hard to say what exactly the root cause of your issue is.
Please consider doing this program as it will help you to narrow it down:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Really great information! Thanks for sharing!!
You are welcome and thanks for watching :)
You are really good, coming from a doctor and physiotherapist with patellar tendinitis at det moment :)
Thank you!
We are here if you need more advice or assistance :)
- Coach Joshua, Team PM
That psoas activator exercise at the end is great. Never saw that before. I'll incorporate that into my routine.
Thanks for trying it out!
Love these exercises! Chronic pain and swelling in left knee, especially with hiking and uphill cycling. Noticed left tight rectus femoris and weak ankle and foot, with very little metatarsal pressure. Was looking for foot exercises as well as a way to address the obvious quad issues. This functional approach is perfect for me and explained so well. Thank you so much!
So happy to read that it's helping!
Keep us posted on your progress :)
- Coach Joshua, Team PM
Most physiotherapists and occupational therapists don't consider the fact that ankles, hips, knees thigh calves are all interrelated and affect each other. This Dr recognised the fact and so is blessed. God bless the likes of him
We think so too :)
THANK YOU! This is very helpful.
You are so welcome :)
This is crazy, i was always stretching my psoas etc because i thought from sitting the whole day it gets tight, now its the first time someone says strenght it and WoW! Its already much better.
Thanks you for this approach, best regards from germany
Happy to help!
This man is a genius
Thanks!
thank you, this is the best information for me that I have found
Happy to help!
Hi Coach E,
Appreciate you sharing your knowledge.
This video seems quite promising theoretically as before my knee pain I had pain in the area you refer to as the metatarsals. I thought my metatarsal bones were going to break while I was playing tennis. Following the metatarsal pain the back of my knee became very sore and following back of the knee pain then front of the knee pain occurred. So I will re-watch your video. I also have always had weak calves and weak hamstrings usually getting excruciating cramps in my hamstrings if I play too much tennis. If I can make a suggestion without offending you, each time you use a medical term instead of a layman’s term is like someone suddenly speaking in a foreign language and who likes looking up the meaning of medical words as it interrupts me watching your video. It would really make it easier to understand if you would avoid medical words or when you use them also immediately define them for us. Thank you E
Hi and thanks for following along.
Glad to hear this exercise is helping you.
However, while it's great (and free!), it's still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Knee Pain Solution program at www.precisionmovement.coach/knee-pain-solution/
Respectfully, we are going to continue to use the language that is familiar to us, common to our industry, and hope to influence you to learn it.
How about this: rather than interupt the video to look up a word, take notes and follow along as best as you can. Then, look up the words, or ask us, and rewatch the video. This will enhance your learning and generate useful discussion.
We really appreciate you trusting us to guide your efforts and keep us posted on your progress :)
- Coach Joshua, Team PM
Eric great
Iam your follower
Thanks!
I am active about 2 hours per day but I do sit in front of my computer for 7 to 8 hours...I have recently began having pain on my right knee, especially when I walk down the stairs...I will give these exercises a try and see how it goes...Thank you for sharing these exercises!👍
Keep us posted on your progress!
Hi, how are you doing? have you seen any improvements? I workout at the gym but I work at an office the rest of the day too and I have patellar tendonitis 🤕 i feel so frustrated because I can workout like I used to 😩
@@BMerinoC3 funny you ask bc the pain has gone away for the most part...I did some of the exercises on this videos but I have also been doing lots of pushups...I figured that since I had not injured my knee it must be some sort of weakness somewhere ( as the video suggested)...I am still sitting most of the day but I do 'move' at least 1 to 2 hours each day. "Patience and Faith" 😎 Thank you for asking!
@@williemixco5717 thank You for answer, gives me so much hope right now. I will start doing these exercises. Again thank you 🙏
@@BMerinoC3 you should see changes after practicing these exercises 2 - 3 times per week after about 4 weeks :)
- Coach Joshua, Team PM
This is excellent! Thank you!
Glad you enjoyed it!
I injured both knees from playing netball, I never had a problem with PT and I thought I was never going to be able to play again. I will try out this exercise twice a day and hope my knee is strong enough in 3 week for my big game. P.s my injury is 3 weeks old.
Keep us posted on your progress :)
How’d it go?
Really impressive video. I'll start putting this into practice.
Excellent!
This is the first exercise that has worked to minimize the pain.
Yay!
Very informative, thank you!
Glad that you think so :)
Thanks. I was suspecting tight quads, but since i know that a painful tendon weakens the surrounding muscles i was hesitent to roll the quads. But because how u explained that a weak psoas tightens the rectus femoris, this makes alot more sense.
i have both patellar tendonitis and a hip impingement. Both i suspect to be related to weak hip flexion
did the full sequenze except the ball, feels better already. I did hip flexor leg curls etc before, but it seems in hindsight weighted exercises were too rough. Yours are better to begin with
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
Great resource, Thank You!!
You are welcome!
Thank you so much I enjoy watching your videos
Glad you like them :)
So good. Love this.
:)
thank you very much. This video is very helpfull.
Glad that you think so :)
Many Thanx to jou . Greats Mike
You are welcome :)
I started getting this gradually when I started cycling to work everyday when I hadn’t cycled since I was a kid I’m active person as I play soccer and train basically 5 to 6 days a week. So glad I picked up on it early and have started recovering rather than pushing through it blindly and risking an even bigger injury
Let us know how the exercises go :)
- Coach Joshua, Team PM
I got it cycling. Have you been able to avoid it still ?
Thank you for this video! Are these supposed to be completed everyday?
You are welcome!
Please try these exercises 2 - 3 times weekly for four weeks and get back to us with a progress report.
Talk to you soon :)
- Coach Joshua, Team PM
Hey Coach, thank you for this video. I think my patella pain came from overuse, just now 1 month ago at 27 years old male. I try and do these daily now. If i don't have access to a medicine ball, what would be a work around for that. thank you so much for this not all heros wear capes
Hi and thanks for the comment.
We appreciate you trying out the exericses and look forward to reading about your progress.
You can substitute the ball for a similarly tall object. A couch or bed are ideal as they are little unstable.
Happy training :)
- Coach Joshua, Team PM
Amazing,thank you..
Our pleasure! :)
I will definatevely try this. I have been having issues with Patellar Tendonitis from last 6 months and due to this my running is quite inconsistence 😞
Let us know how it goes :)
great great job, you are the best here
Thanks!
Great set, I’ll try it
Nice!
Very thanksfull, my yearly pain less🎉
Nice!
The first exercise is very effective removing my tendon pain. I started for day one and the pain was much better the next day! Thank you so much! I tried a lot others until this one saved my knee pain! So happy. I can run again.
Nice work!
Hey Coach! My 12 year old son was diagnosed for Patella Tendonitis. After 3 weeks of him doing this exercise 3-4 times a week, NO MORE PAIN! After 3 weeks, he was able to play again with no pain. Thanks Coach! Should I have him do it once a week? Also, any strengthening exercise you can recommend. Thanks!
Awesome!
A weekly check-in is a good idea.
Also have them start using the ROM Coach app. The assessment tool and recommended routines will help them out :)
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
I got a ruptured patella tendon out of the blue after golfing. My quads had a been a bit stiff and cranky and I just thought a few stretches and walking would sort them. How naive! Sitting for too long and not plying the quads and psoas are a great way to approach this. Otherwise it is just sport massage and although the tendon was better and stronger after, I could still feel it. So looking to work on these aspects is just what I need.
Thanks for sharing that.
Did you try the exercises?
- Coach Joshua, Team PM
@PrecisionMovementCoach I've just seen the video so will give it some attention
Great video.
Glad that you think so :)
Coach, I had gotten hurt in my left lower back 2 years ago,shortly after which my right knee started paining, i went to a pt immediately but he said its nothing, gave me a couple of stretches. As days went on, the knee pain got so bad especially while i woke up in the morning, it was unbearable. Slowly with some exercises it got better. Been more than 2 years, I have had this pain. This one time i experienced after 1 month of regular good PT that my pain had almost gone while squatting and alignment of knees seeemed better but after a month ( i wasnt exercising for that anymore just normally going to gym) it came back and the pain is the same now. I also think I have a slight tilt in my body, the jeans that i wear always align to the left side. Im just 23, not being able to workout, go to the gym,dance skate,it just hurts me so much! I dont know what to do. Im gaining weight and thats messing with my confidence too. Whichever Pt i go to,mostly cant disganose the issue and mints so much money out of me that I dont have. Please help me out with this issue!! Im not sure if its patellar tracking ( my knees are bent inwards) or this..
You are in the right place and ee recommend that you try these exercises but stop if they cause more pain.
Also, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Thank you!
You're welcome!
Personally, it hurts the most when I do use the band and slightly bend forward, this presents a 5/10 pain. While every other only gives me like a 2/10 pain. I’m going to do this band thing everyday for like 3 weeks before my tournament and I’ll report back.
Thanks for stopping by and commenting.
We appreciate you trying out the exercises and look forward to reading about your progress.
Talk to you soon :)
- Coach Joshua, Team PM
Thank you so much
You're most welcome :)
Thanks for this video. I've been using my foam roller wrong. I have minor patellar tendonitis (or so I think). My tendon 'pops' when I lower my leg down from a raised positioned. The pop happens what feels like to the touch and internally about 2 inches below the bottom of the knee - top side not behind. It just feels uncomfortable. I operate heavy equipment all day and I use my right foot to teeter - heel to toe - back and forth on a foot control to use a piece of the grapple excavator I am on. It doesn't hurt while I am doing it, only when I get off the machine. It pings if I move too fast aka lowering my leg down. I've been doing leg stretches everyday before work and now after, since it isn't going away. It doesn't seem so severe that surgery is required, it's just a major nuisance.
Thanks for the update and for trusting us to help guide your efforts.
How did the exercises go?
- Coach Joshua, Team PM
My favorite practice
Thanks for sharing that :)
Thank you for sharing your knowledge. The body is very funny. Not doing simple things can throw off everything
You are welcome and thanks for commenting!
Thank you.
You're welcome!
you are awesome!!! a bunch thanks!!!!
You are welcome and thanks!
Thanks a lot
You are welcome!
Thanks a lot bro 🙏🏽
No problem 👍
what is your opinion on Jake Tuuras jumper’s knee protocol? Oh and should I do the exercises daily?
@smolbodybuilder1602 sorry but we don't have an opinion on that protocol. Our exercises are most effective if done 2 - 3 times weekly.
Thanks for asking :)
- Coach Joshua, Team PM
Thanks!
Really appreciate the support Oliver, thank you very much! - Coach E
Thanks for insight! Should I be trying one exercise for a few weeks? Then the next and so on? Or is it OK to mix this is all up ? I've had paid for 10+ years I need to do something
Try all of the exercises and consider doing this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Thanks
Thank you!!!!
It's mind blowing just how many ways there are to try and treat this and since mine is persisting I keep reading and watching all of them but it has gotten a lot better but I still get sudden shocks that last just a step or three and then go away. Or I might just feel it "in the background" for 10-20 minutes and then it get better but after 7 months following a sudden onset it's not cured yet. I cannot make it hurt poking around at it. I was told it is patellofemoral pain syndrome and that strengthening the quads should fix it. I can still hike 25 miles but going downhill on fairly steep rough terrain is still sketchy. It acts like it wants to collapse under me but it never actually does but it has in the past.
Try out the exercises and let us know how it goes.
Also, consider starting this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
@hikerJohn - how are you feeling? I too have been diagnosed with petelloforal pain syndrome and nothing I have tried has worked. I'm going to try these exercises but was curious how you're doing and if they worked for you?
@@waterprosurge I'm feeling good now but it will occasionally hurt if I over do it but it gets better faster now. The way you know you overdid exercising is if it hurts 24 hours later which mine has only done once in the last two months. Much better than it was three months ago and that was better than it was a couple of months before that. My advice is to just keep moving as much as you can that does not make it worse.
Awesome Coach E, been have this pain a very long time, I had Orthoscopic surgery on both knees, lots of popping sound going on when doing the first 3 exercises, will the popping go away? Can't do the roller as I'm also working on my shoulder, been watching alot of you videos TY 🙏. Now at 50 I'm needing to do more of your exercises to be functional. Wish I started learning about this earlier. TY 🙏
Thanks for following along!
Hopefully, the popping goes away with more time and practice :)
- Coach Joshua, Team PM
I have two miscues tears in right knee. Also osteoarthritis, tendinitis & bursitis. Lots of pain ...have been doing a lot of your suggested exercises and fee like it is helping. The back of my knee is having more pain than any other area right now. Is there a particular exercise I can do for this? Thank you so much for helping so many people!
Thanks for following along and we are glad that you are experiencing some relief.
Please consider starting this program as it will help you out even more:
www.precisionmovement.coach/yt-knee-recovery-program
Let us know if you have any more questions :)
- Coach Joshua, Team PM
That is probably hamstring tightness
Thanks man
No problem :)
I'm only 28 and have really bad knee pain from basketball my whole life. I hope this can help
Let us know how it goes :)
Any luck?
I'm after having a hip arthtoscopy twice and a desk job. The knee below the hip gives me hell after ive been inactive for a while. I'll try this to fix my tendinitis
Let us know how it goes :)
Thank you! The pain started after long distance cycling in high gears. I tried to slowly build up with exercises and cycling, but the pain still came. I am going to try your technique. When do you think I should resume cycling again? Right now it hurts to cycle and do legs at the gym. Thank you
Yikes!
We are here to help you out. These exercises can help as can this program:
www.precisionmovement.coach/knee-pain-solution-yt
It is also very important to make sure that your bike fits you properly. Are you clipped in? If not, you will be overloading your knee.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach yes, i’m clipped in. Thank you for your fast response! I’ll follow the link!
How often can I do these… everyday? Multiple times a day?
Once daily and 2 - 3 times weekly is sufficient.
Thanks for stopping by to ask :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach great thank you. I will keep you updated
You good now? @@DrewTubeTv914
Soaz thing is a game changer
:)
I took a week off of running and tried to jump back to full columns and I eventually developed patellar tendonitis. I continued to ignore the problem and it’s been 5 months since I’ve ran! I’m hoping these exercises help.
Hope it helps!
Did it help?
Any update?
Hi, any update on your knee? Has the exercise helped?
Coach E, would you recommend doing these excercises in any particular order?
Yup!
The order that we list them in.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Definitely gonna give these a try! How many sets and reps do you recommend for the last exercise?
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach so how many sets and reps do you recommend for the last exercise?
Daft question. Do I need to perform exercises while having the pain of PT? Thanks.
Potentially but you should clear them with your PT.
- Coach Joshua, Team PM
Months of knee pain solved form this video!
Wow!
That's great to read.
Thanks for trying it out and sharing :)
- Coach Joshua, Team PM
Knee pain begone! Thanks!
Anytime!