How to Fix Patellar Tendonitis (No More KNEE PAIN!)
Patellar tendon pain is a common injury to the knee, and today I want to share how this problem occurs, how to know if this is really tendinopathy and the first steps to fixing.
Get my book on fixing injury here:
https://www.amazon.com/Rebuilding-Milo-Foundation-Enhancing-Performance/dp/1628604220
Get my book 'The Squat Bible' here:
https://www.amazon.com/Squat-Bible-Ultimate-Mastering-Strength/dp/1540395421/
Get my 13-Week Squat Program? https://marketplace.trainheroic.com/workout-plan/program/thomas-program-1641592726
Get olympic weightlifting programming (part 1):
https://marketplace.trainheroic.com/workout-plan/program/vaughn-program-1626381817?attrib=547878-aff-squatu
Get olympic weightlifting programming (part 2): https://marketplace.trainheroic.com/workout-plan/program/vaughn-program-1627319357?attrib=547878-aff-squatu
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Your tendons speak the language of load. Depending on a number of factors (such as how intense you have trained throughout your years as an athlete, the medications you take, whether or not you have diabetes, etc.) your body will have adapted your tendon to a certain set point of strength called the “load tolerance” level.
Training loads placed on the tendon that do not severely exceeded this set level create a cellular response in the tendon (that can actually be seen by ultrasound) that will return to normal in 2-3 days given proper recovery methods (this is the normal time frame for the adaption “replenishment” process to take place). However, if the load placed on the tendon is too extreme or if there is inadequate recovery in the athlete’s training program, this balanced process is disrupted. When this occurs the process tips from being adaptive to pathological. A spark is lit and the injury process begins.
Young athletes (under the age of 30) who are involved in sports that include sudden explosive and repetitive movements of the knee are most susceptible to developing an injury at either the quad or patellar tendons. Movements that use the tendons of the knee as a spring (such as a jump) place significantly more load on the tendon than a slower movement like a squat. Historically, this is why sports such as basketball and volleyball that involve a high amount of jumping have such a high incidence of this injury (a reason why this injury is also known as “jumper’s knee”).
The teaching I present today is based primarily from the renowned work of professor Jill Cook. Check out this blog post for a more in-depth discussion on everything I discussed today along with more ideas for the rehab process: https://squatuniversity.com/2018/01/04/fixing-patellar-quad-tendon-pain/
Link for the Rogue Monster Bands: https://www.roguefitness.com/rogue-monster-bands/?a_aid=570d1d1a06b95
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Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: https://store.3d4medical.com/application/user-kind?id=1&affiliate=true&promo=Zt83d843cA&clickId=bcf492a92e694ecd92ccd96866aff21e
Music credits
Opening & closing track by JookTheFirst: https://soundcloud.com/jookthefirst
Background track by Fox Beats: https://www.youtube.com/channel/UCvpD...
Connect with SquatUniversity:
Visit the website: http://www.squatuniversity.com
Like the Facebook page: https://www.facebook.com/SquatUnivers...
Follow on Twitter: https://twitter.com/squatuniversity
Follow on SnapChat: @aaronhorschig
Follow on Instagram: http://instagram.com/squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
Special thank you to Evan Pierson Productions for his help in making this video!
Patellar tendon pain is a common injury to the knee, and today I want to share how this problem occurs, how to know if this is really tendinopathy and the first steps to fixing.
Get my book on fixing injury here:
https://www.amazon.com/Rebuilding-Milo-Foundation-Enhancing-Performance/dp/1628604220
Get my book ‘The Squat Bible’ here:
https://www.amazon.com/Squat-Bible-Ultimate-Mastering-Strength/dp/1540395421/
Get my 13-Week Squat Program? https://marketplace.trainheroic.com/workout-plan/program/thomas-program-1641592726
Get olympic weightlifting programming (part 1):
https://marketplace.trainheroic.com/workout-plan/program/vaughn-program-1626381817?attrib=547878-aff-squatu
Get olympic weightlifting programming (part 2): https://marketplace.trainheroic.com/workout-plan/program/vaughn-program-1627319357?attrib=547878-aff-squatu
__________________________________
Your tendons speak the language of load. Depending on a number of factors (such as how intense you have trained throughout your years as an athlete, the medications you take, whether or not you have diabetes, etc.) your body will have adapted your tendon to a certain set point of strength called the “load tolerance” level.
Training loads placed on the tendon that do not severely exceeded this set level create a cellular response in the tendon (that can actually be seen by ultrasound) that will return to normal in 2-3 days given proper recovery methods (this is the normal time frame for the adaption “replenishment” process to take place). However, if the load placed on the tendon is too extreme or if there is inadequate recovery in the athlete’s training program, this balanced process is disrupted. When this occurs the process tips from being adaptive to pathological. A spark is lit and the injury process begins.
Young athletes (under the age of 30) who are involved in sports that include sudden explosive and repetitive movements of the knee are most susceptible to developing an injury at either the quad or patellar tendons. Movements that use the tendons of the knee as a spring (such as a jump) place significantly more load on the tendon than a slower movement like a squat. Historically, this is why sports such as basketball and volleyball that involve a high amount of jumping have such a high incidence of this injury (a reason why this injury is also known as “jumper’s knee”).
The teaching I present today is based primarily from the renowned work of professor Jill Cook. Check out this blog post for a more in-depth discussion on everything I discussed today along with more ideas for the rehab process: https://squatuniversity.com/2018/01/04/fixing-patellar-quad-tendon-pain/
Link for the Rogue Monster Bands: https://www.roguefitness.com/rogue-monster-bands/?a_aid=570d1d1a06b95
____________________________________________________________
Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: https://store.3d4medical.com/application/user-kind?id=1&affiliate=true&promo=Zt83d843cA&clickId=bcf492a92e694ecd92ccd96866aff21e
Music credits
Opening & closing track by JookTheFirst: https://soundcloud.com/jookthefirst
Background track by Fox Beats: https://www.youtube.com/channel/UCvpD…
Connect with SquatUniversity:
Visit the website: http://www.squatuniversity.com
Like the Facebook page: https://www.facebook.com/SquatUnivers…
Follow on Twitter: https://twitter.com/squatuniversity
Follow on SnapChat: @aaronhorschig
Follow on Instagram: http://instagram.com/squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
Special thank you to Evan Pierson Productions for his help in making this video!
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Only jaketurra for patellar tendon
Will this work with a 2in or 3in band ?
Glad I came across this video because I wear the knee straps here and there when I’m hooping
Yes this is exactly what I’ve had for so long thank you for this!
Will this work with osgood aswell
I was suffering from knee pain from last 2 months. Tried this exercise after identifying pain area and it helped to reduce pain after single try.
Why do my knees hurt after Bulgarians but no pain after ATG squats?
Do you have the same thing with at home exercises that don't require a machine??
Wish I had found this years ago when I injured myself. Starting almost back from scratch and going to have to rebuild, but at least now I have a blueprint
I feel it after working out legs yesterday. It is just above the knee cap and sometimes I don’t feel it, just on the left leg too.
iam a 51 year old very athletic person ,very active in a adult basketball league (weekend warrior) for sometime i have been noticing that my knee have been declining strenght to the point that i could barely jump a foot high. some pain are excrusiating when i over load my self on my basketball game and when i go about mondays work iam nurturing my left knee when i walk.iam going to try this excercise hoping to get better and be more effective on my basketball game ,yes iam not ready to retire my game yet i just love the game.
Very reliable brutha, much love fa not holdin back💯💪🏾🔥
Ok so huge question, my body is consistently under heavy and random excessive loads! This video proved my theory of what my pain is but I am a marine infantry and my knees have been reacting just as you said lately as of the past year. I’ve been doing touchdowns and they have decreased the aggression of the tendon but what else besides this and the touchdowns can I do??
Absolutely fantastic. I wish I'd found this a year ago.
This shit weird, my knee just started hurting and I see this pop up
35 y/o skateboarder here. Been getting what everyone was calling jumper's knee for a while now, usually during some longer 3-4hr sessions. "Just do Bulgarian split squats bro it'll go away" is pretty much the universal advice. Nobody ever told me to go heavy and slow though, which explains why my bodyweight split squats weren't really helping me make progress. I'll be grabbing my heavy weights and going slow and steady tomorrow.
The reverse wall sit is also great advice. I did a single leg regular wall sit (I don't have any bands) which like you said wasn't really that difficult, but it helped the pain a lot. I'm pretty excited to be getting rid of this nagging pain and get back to 100% power
Both of my knees,especially my left knee,crack whenever bent/bending. Weither I'm standing up from a squatting position or getting into bed and kicking the covers out to.adjust them. Regardless of the action, my knees make this crackling crunching sound. They've done so for years now. Ive yet to go to a dr due to lack of insurance but I've recently acquired blue cross blue shield. I think it's a lack of cartilage but I'm not sure. Any thoughts?
Very helpful
Thank you. I suffered auto trauma injury after five years of heavy load due to delivery job (FedEx)
This is key and gold indeed. Much appreciated
question can this happen even like if running workout is to hard? cuz i had a super hard workout when i started feeling this i took a break from running for a while and ended up getting better now i did another super hard workout and once again it hurts so like can this happen while running?