Why Common Patellar Tendonitis Rehab FAILS and 5 exercises that WORK!
Coach E offers 5 simple exercises to fix patellar tendonitis, aka jumper’s knee. These aren’t your standard stretching exercises. They will help whether this is a new pain after some time off from training or a longstanding issue that has finally outstayed its welcome.
You will target the underlying cause, whether it’s from weak foot muscles, stiff ankles, an overachieving quad, or anything in between. Then, as you go through each exercise, you’ll figure out which muscles haven’t been pulling their weight - something to keep in mind as you go about your day.
All of these can be done at home or anywhere with enough space to lay down. We try to avoid exercises requiring equipment, but you will need a long resistance band, foam roller, and stability ball for these. Exercise #4 is worth it - so much fun.
LINKS AND RESOURCES:
00:00 Intro
02:57 Metatarsal Pressure Exercise
04:55 Banded Dorsiflexion Mobilization
05:08 Ankle Dorsiflexion Routine
07:46 ASMR: Anterior Thigh
09:07 Extended Knee Plantarflexion-Dorsiflexion
10:36 Stability Ball Leg Curl
12:06 Slumpy Psoas Activator
Additional Info / Tools
14:30 Summary
15:17 ROM Coach Mobile App
Precision Movement Academy: https://www.precisionmovement.coach/academy - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Lower Limb Control course: https://www.precisionmovement.coach/lower-limb-control - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain
Knee Recovery Program: https://www.precisionmovement.coach/knee-recovery-program - includes exercises to restore fundamental function including VMO activation; designed for any painful swollen knee, acute knee injuries like meniscus tears or chronic conditions like arthritis.
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
Coach E offers 5 simple exercises to fix patellar tendonitis, aka jumper’s knee. These aren’t your standard stretching exercises. They will help whether this is a new pain after some time off from training or a longstanding issue that has finally outstayed its welcome.
You will target the underlying cause, whether it’s from weak foot muscles, stiff ankles, an overachieving quad, or anything in between. Then, as you go through each exercise, you’ll figure out which muscles haven’t been pulling their weight – something to keep in mind as you go about your day.
All of these can be done at home or anywhere with enough space to lay down. We try to avoid exercises requiring equipment, but you will need a long resistance band, foam roller, and stability ball for these. Exercise #4 is worth it – so much fun.
LINKS AND RESOURCES:
00:00 Intro
02:57 Metatarsal Pressure Exercise
04:55 Banded Dorsiflexion Mobilization
05:08 Ankle Dorsiflexion Routine
07:46 ASMR: Anterior Thigh
09:07 Extended Knee Plantarflexion-Dorsiflexion
10:36 Stability Ball Leg Curl
12:06 Slumpy Psoas Activator
Additional Info / Tools
14:30 Summary
15:17 ROM Coach Mobile App
Precision Movement Academy: https://www.precisionmovement.coach/academy – includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt – our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Lower Limb Control course: https://www.precisionmovement.coach/lower-limb-control – comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain
Knee Recovery Program: https://www.precisionmovement.coach/knee-recovery-program – includes exercises to restore fundamental function including VMO activation; designed for any painful swollen knee, acute knee injuries like meniscus tears or chronic conditions like arthritis.
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
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Hi! What should I do if I can’t do the Anterior thigh exercise without pain in my other knee?
its been a year with this problem still these exercises can work?
thank you very much. This video is very helpfull.
How much reps and sets are good for the last exercise? Thanks for the great exercises!!!
Should I be icing my knee after these exercises?
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.
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
thank you for video. finding band not attainable. what is a good replacement?
will this also be useful with a partial tear? Probably a dumb question haha
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.
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
I tried this, I recovered after 6 months of inactivity, but then, as I went back to my regular sport (soccer), after just 5 months, the pain returned. Now I am at 3d month of inactivity+ theraphy and I still didnt recover yet. How to fix this for good?
Do you know why I get lower back pain whenever I do a lunge?
Lunged help my pain, but fir soem reason it casues pain to my lower back
Please do a video degenerated bone
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.
I'm under the assumption this will not work for those with patellar tendinopathy. Being very different for this with tendonitis
How often is it okay to do these set of exercises? Everyday okay ? Or have a rest day? Thanks
should i pair this with typical 4 stage Patellor tendon therapy progression exercises (isometrics then isotonics, etc.) or should i just do this with isometrics?
when do u progress to activity?
Thank u sir
When trying to activate the psoas muscle I feel the activation in my hip flexor and groin only. Any idea why not the psoas ? Thank you