Jumper’s Knee: 24-Week Study (Fix Patellar Tendon Pain)
HTML-код
- Опубликовано: 13 сен 2024
- I’m talking about this study: Effectiveness of progressive tendon-loading exercise therapy in patients with patellar tendinopathy: a randomised clinical trial
Find it here: bjsm.bmj.com/c...
They compared the 4-Stage Process (PTLE) versus a traditional eccentric program (EET). It went on for 24-weeks. Some findings were interesting. Some were not. Definitely not the best case scenario for looking at the effectiveness of the protocols, but also not awful.
The Scientific Framework behind Jumper's Knee: jackedathlete....
The best Patellar Tendon Training Program in existence: jackedathlete....
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](http://i.ytimg.com/vi/-dJIxiZcy_8/mqdefault.jpg)
Probably the most informative/structured routine I’ve found after a year of struggling with tendinopathy
Thank you
Hows the knee today?
Really enjoy these vids. Have been dealing with jumper's knee for over a year now. Spent lots of time and money on doctors visits and PT to no avail. Have been doing isometrics for a few weeks, hope to start stage 2 soonish. We'll see how it goes.
Start hitting the soleus and hamstring too: ruclips.net/video/s9TIRJr-6Ro/видео.html
I will beat patellar tendinopathy because of you!
How did it go?
You did it?
@@ru4ka33 yes... Took a very long time but I am pain free
how long time?@@OffDaZoinkys.
@@OffDaZoinkys. did you do this or something else?
ty for this series Jake - great stuff
Thank you
Currently on the second stage of the four stage process. I’m definitely getting stronger and could notice a significant difference in strength between injured and healthy leg. As far as pain goes, no major difference so far.
Pain in sport or when?
Hows the knee today???
Updates?
Hands down the highest quality and straight to the point videos on patellar tendinopathy.
Question: I have PT at the moment, just starting out on leg extension isometrics 5x a week. I am kind of scared to progress to stage 2 too quickly. Can you recommend any strength standard to hit in stage 1 before moving to stage 2?
In Keith Baar's case study on an NBA player, isometric leg extensions progressed from three repetitions of 10 s with 12.5 kg to two repetitions of 30 s with 32 kg within 18 months. I am hella weak at the moment. Had to start with 9kg 4x45sec single leg extensions and worked my way up to 12.5kg within the last two weeks.
Hi, I’ve recently come across your page. It seems as though I’ve struck some luck, as In the past two weeks I have begun developing PT in both knees. I have been playing basketball 3-5x a week for a few years now. Recently with stay at home orders in my province(I’m Canadian) I began implementing some standard plyometrics such as shock jumps, depth jumps, penultimate jumps etc. I was doing these once a week, 4 sets of 5 roughly on each exsercies, with maximum effort penultimate jumps. I was biking for 5 minutes and did some dynamic warmups prior to plyos. I did this as I wasn’t playing as much basketball, and had intentions of bringing up my vertical jump. As of yesterday I started phase 1, heavy isos on the leg extension machine, and I’m doing some mobility for APT, and exercises you recommended. I have done the eccentric squat pain test and had no pain whatsoever. My question is do I continue with this phase 4 program or do I skip stage 1 and 2 and start with stage 3. This was long, sorry! Thanks so much for everything you do for athletes and people in general tho man.
Go to stage 3.
great stuff. maybe increase the sample size to find significance
Scrap the whole study and just get hyyyyyoge!
Brother I find I’m being a bit overwhelmed by your videos. You are constantly adding more and more and I can’t seem to keep up. Is their a few essential exercises I need to be doing? I feel like everytime I try one of your videos you upload a new one with something else.
jackedathlete.com/jumperskneeprotocol/
@@jake_tuura Can I have the LGBTQ+ TRANSGENDER Democrat sovereign student citizen discount?
@@fuhmepls Lol
Hey jake, how many weeks di i need to stay on stages ? 3 weeks for each stage?
Did anyone experience the loss of VMO strength/activation.
I tend to have the most pain when i can't feel my VMO properly.
All quad muscles work together. VMO just seems to be the one to atrophy a bit more or get smaller when there is pain. Work to decrease pain and it should pick up.
The Tendinopathy KILLA!
Golden boy!
Have you ever noticed more pain when the bad knee is in the rear during a split squat or lunge?
Yes, putting it in the stretched position is uncomfortable
As you work through getting things more functional and safer for the brain, pain goes away
I can’t recruit the glute in the back leg for support at that angle and the stress goes through the knee.
@@jake_tuura Awesome that’s good to hear. I bought your program and I am now noticing how much my brain has recruited the hips to avoid pain. Forcing myself to work through it has helped (knee extension and single leg isolation)
Thank you sir. And your quads are ridiculous
@@artihnatsenka4274 Do an ISO in the bottom position and consciously squeeze your glute
@jake_tuura maybe missed it but my painscore is always less then a 3 and more like a 1 or 2, is that a sign to move to stage 3 although i didn't finish fase 2 till sets of 6 reps?
You have to pair the pain score with functional benchmarks. You don’t move on to stage 3 if you’re weak as a kitten and still have muscle wasting (even if your pain is very low). Function + Pain scores to move on.
Hello, My teenage daughter’s knees have been hurting on and off for 18 months. The professionals say it’s from overuse and the fact that she’s growing a lot. They also say she’ll grow out of it eventually. The pain is below the knee cap and it’ll jump from right to left knee and back for no apparent reason and no consistent duration. She does travel soccer and lacrosse but we’ve cut her training time down significantly. She’s rested form weeks at a time but the pain would come back within a couple days. What do you think?
Answered in another one of your comments
Hey have you looked into nutrition and Keith baars 2016 study on increased college synthesis? Looking to supplement my recovery!
Yes, that’s pretty simple to implement. I’ve done it here and there but personally think other factors are more important. But, if you don’t mind spending the money and want to potentially maximize the rehab process, go ahead.
Where can I check out this study? On what website?
Pretty surprised people could ever get back to sports for a substantial amount of time with the 2 stage process. Seems like a decline slant board -> basketball is a pretty big gap. I remember when I went to Physio they had me doing the 2 stage process and immediately when I got back to jumping, my knees hurt. Just because heavy Eccentrics are a lot more tolerable then explosive concentrics & cuts.
Side note... what’s your BW & Height?
Different starting points and different responses are always at play. If a tendinopathy isn’t too long-term, simple fixes will work. The longer it’s been with you, the more thorough of an approach you need to see relief from it
6’0” 220 pounds
Is it like doing Isometric on Monday and Isotonic on Tuesday or is it Isometric and Isotonic on the same day? You said that we should do Isometric everyday and Isotonic every second day
Read the study.
its isometric everyday for stage one, but then when you hit stage 2, you alternate them. stage 3, you do one of the 3 each day
How do you know when you are ready to proceed to stage 2?
When pain is regularly 3/10 or less
So with the decline single leg squat test how low should i be going for the test? If i go to around 60 degrees pain is around 5/10 so does this mean i should keep going with the leg extension ISO’s? But if i go to 90 degrees I have the pain and it hurts like a mother fucker. Please let me know appreciate your amazing videos love
Hit 90 degrees. But that’s a 90 at the knee, not 90 at the hip
Having a pain score of 5 out of 10 as a guideline ain't a good idea imo. What 5 means will differ a lot from person to person.
Ofcourse it is a good idea.. although pain is subjective it is the painscore You are feeling and should go by.
On the left side of my left knee near the top left, every time I halfway bend it, it’s sore or like a pinch of pain, how do I fix it?
idk
Hi Jake im currently on the second stage and its hard for me to do isotonic every other day because my legs get really sore, but no tendon pain, just muscle soreness, what should I do?
Keep the frequency where it is: day 1- isotonic, day 2 - isometric… and decrease the volume (do less sets). That should help.
for isotonics how should i progressively inc angle, inc weight and dec reps. are each progressed at same time or...?
also
how many isotonic exercises per session? is 1 enough or should i do like 3 or 4?
Covered in JKP. Too much to answer here
You ever deal with jumper's knee these days?
Off and on, yes.
@@jake_tuura just don't jump. Boom: cured - bad doctors.
@@Itstime1231 Lol
@@jake_tuura Happens to a lot of friends and me. I was hurt, doctor said wait 6 weeks and don't do anything. Well I got weaker, didn't help, and they said okay now start PT.
Should have just started me right away. Friends in volleyball jump, hurts, don't jump for awhile. Okay now feel okay, go try to jump, hurts, doctor "oh well, now try PT" No good recommendations on PT, just go find someone in your coverage. Get terrible PT, don't make progress, don't know why, don't know some PTs are better than others.
Eventually go back, doctor says oh yeah this PT is good and you're like "well why didn't I just get the good PT from the start?"
Makes no sense. - I'm sure others who watch your videos can relate.
@@Itstime1231 Lol. Similar experience for myself but over the span of like 3 years. Some people will get better but a lot won’t.
how do i know if im doing enough weight on the isometrics to where it isnt too much but is enough? same with isotonics?
Two things: 1) if you’re doing it to target the quads, your set should reach near failure (no more than 5 reps left in the tank) and you should feel it hitting your quad more than it is hitting your tendon. If it hits the tendon more, find a different exercise or tempo that is better tolerated.
2) with the isometrics and isotonics, you are also going to adapt tendon but you need a load of at least 70% of your 1RM to do that. So isometrics to failure that last 30 seconds are good and so are isotonics that are about 6 reps or less per set.
@@jake_tuura makes sense. just to make sure, i wont actually damage my tendon when i try to find my 1RM right?
and also, i think u might mentioned this in another video, but pain during isotonics and isometrics is okay right? its only pain after that is greater than 3/10 that is bad?
Do you reckon the 4 stage could be modified for quad tendinopathy?
also, I was looking over at your jumpers knee protocol, and again is it stricly for petaller tendinopathy or is there a possiblity to modify for quad tendinopathy? thanks! sorry for the stupid question in advance.
Works the same. Just go into deeper knee flexion over time to hit more quad tendon.
@@jake_tuura perfect thank you, looking forward to getting rid of this bullshit lol
Hey jake, can i perform stage 1 for 2 weeks?
In not Jake but, your meant to do each stage until you can go to the next stage. It’s not a specific time you HAVE to switch, you can do stage 1 for how long you want until pain is 3/10
What would be an intelligent regression (if following PTLE) if a 90 degree wall sit cause 5+/10 pain? Or rest?
How quickly would you progress in stage 3 (PTLE)? For example when would you know to (after initial progression of 2 leg --> 1 leg landing/interval running -> zig zag) move on to jumping higher and increasing the load, to then increasing the volume? How often would one of these progressions be, if done properly would you progress this far within the less than 3/10 pain week? And would you alternate between the exercises you showed (box jump, squat jump etc) or pick one and roll with it? Appreciate the video.
Try a higher angle and progressively get deeper as pain allows... if you have 5/10 pain on that exercise, you must have it pretty bad. Do isometrics until pain decreases.
Progress as quickly as pain allows. If the exercise is 3/10 or less and if next day’s response is 3/10 or less, then progress. Only change one thing at a time. You could change volume or intensity first, whichever you prefer.
Yes, alternate between exercises. If you’re preparing to get back to a sport like basketball, you will be required to do a number of different jumps. If you’re preparing to get back to just dunking, you have less variations of jumps you need to train to get back.
@@jake_tuura Yeah man, probably because I skipped a few steps and tried to play this morning after resting a while. Usually unilateral isometrics would be fine, probably tomorrow would feel normal. Either way, I will follow your advice with higher angle (if needed), until a week of 3/10 pain.
Hi Jake, currently on stage 3 and I'm wondering how long will i stay in this stage before really returning back aggressively jumping to sport, an estimated time?
And any tips to maintain my tendon health after returning to sports?
No clue on your time back into jumping. Too many variables to say.
@@damonsandhu4693 Tips: lift weights forever, look at your biomechanics to see if something could be causing more stress on the patellar tendon, and don’t change store-and-release loads too fast
How long did you need to heal from your patellar tendonitis?
Years of not loading. Then a few months of loading and slow progression back into jumps and good.
If there is pain on the isometric phase is that normal?
Yes
@@jake_tuura how much pain should you tolerate when doing isometrics because it can get quite sore after the exercise.
@@LeoSantos-zm3qq if it’s a patellar tendon issue, it will feel better after each set of isometrics. If it doesn’t get better, you should be looking at a different diagnosis