#1 Jumpers Knee Mistake and How To Fix It!

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[@elitesmartathletes]

The Knee Code is incoming, I see you Paul 🤝

[@KDazee]

😂😂😂

[@AZMASC]

Lol

[@isaacaguilar5744]

Need asp

[@kareemtraboulsi682]

🤣🤣🤣

[@YashSharma-dy1si]

@@KDazee it actually did tho

[@downtoearth5108]

Thank you Paul. I got your name from the other comments and now have subscribed. You are on the money. I have an amputated leg and have been sitting in a wheel chair for a very long time after an operation to my stump and now waiting for a new prosthesis. Recently I suffer from a sore knee and realise incorrect use of knee; getting up and off the chair, extended above me and so on. Your advice is priceless. Thank you so much.

[@red._.thunderyt5472]

The hip flexor stretch is magical. It reduced my pain almost instantly

[@elijaheade438]

Thanks Paul, I needed this!

[@coldhoops6669]

What if I feel nothing doing the stretch

[@gothops2632]

Paul, this was great, but could you also please do a video on how to cure pain behind the kneecap - patellofemoral pain syndrome? Thanks!

[@dionseifi386]

This makes sense, but stretching the tendon will loosen up the tendon, which is in the end of the day the problem. The reason jumpers knee hurts, is cause the tendon is too short, and keeps getting pulled, so if you loosen the tendon by stretching it, wouldn't that help a lot?

[@gerrotu]

as far as i understand, the problem is micro tears.

[@ZaKRo-bx7lp]

I don't know how your case is, but my problem is micro tears. The tendon looks fine under an ultrasound, but the stinging pain from small tears doesn't go away

[@yuanjeremy3107]

Good point. Appreciate it

[@bobikeda3892]

I started skating and I think I got it. I hope it gets better

[@bledsooee]

What about shin splints

[@TristanTriedIt]

Single leg calf raises

[@TristanTriedIt]

Do them off a step and feel the stretch going down then go all the way up

[@krishelmus3014]

KOTguy shaking his head rn

[@jb8785]

Why

[@jmakabd103]

yh but they both r right. no ones wrong

[@johnparker2768]

@@jmakabd103 no, knee over toe guy is 100% wrong to encourage stretching directly at the joint if symptoms are present. Every qualified physical therapist and strength coach knows this.

[@johnparker2768]

Because KOT guy is a quack. I cringe when I see him advocating stretching in max knee flexion for REHAB. This is well know in physical therapy, only stretch the joint/tendon directly if it’s for prevention. Never for rehab.

[@jmakabd103]

@@johnparker2768 very tru

[@bigtedward1587]

what is your opinion on static stretching for flexibility

[@hollywood6753]

He has a whole episode of his podcast dedicated to that.

[@bigtedward1587]

@@hollywood6753 true i saw that after commenting, my bad

[@TristanTriedIt]

@@bigtedward1587 can you sum it up for me bro😂

[@andresposada7064]

Thanks Paul. You da man💪

[@jakovmilin2235]

if my muscels are inflammed should i strech it or roll it with roller?

[@nihalr9]

Warm up and roller before sports stretch after even if inflammation is there. Warm up before exercise works wonders

[@mbappekylian8560]

Up to 7500 views and still no dislike

[@Zen-1985]

Jumpers knee ---> Glute medius !!!!!

[@DC-jx6rf]

@Kneesovertoesguy That. man had me couch stretching two minutes a day everyday on his program while I had jumper's knee... needless to say it never healed and I had to get off his program and join THP to finally heal it

[@arseni.s1595]

How long did it take you to heal it

[@arseni.s1595]

I need some ASAP help, been dealing with it for almost 3 months and I am 16 years old. I want to be able to play basketball in the summer at least 😢. Please help me man

[@DC-jx6rf]

@@arseni.s1595 what’s up bro it personally took my 2-3 months to be able to jump without pain and right now it’s been about 5 months and I am starting to play pickup basketballs again. It’s a long process but it’s do able

[@DC-jx6rf]

@@arseni.s1595 this is gonna be a really long post but this is what I had to do to get back

[@DC-jx6rf]

@@arseni.s1595 for sure man tendinopathy is brutal but through time and hard work can get better. You have to completely stop doing whatever flares it up. For me it was jumping. I play basketball and over training with lots of jumping eventually caught up to me so I had to completely stop jumping running anything that flared it up. I next had to start doing 5 sets of 45 second isometric holds two times a day. My isometric of choice is the leg extension isometric. Use a weight that is hard to do for 45 seconds but not so hard that you have a bunch of pain (above 3/10) or that your leg is shaking you want to be able to hold the weight strong. After about a week for me of only doing isometrics I did quarter squats 3 days a week (Monday Wednesday Friday) literally with just the bar to start and every workout I added 5 pounds. The quarter squat tempo you want to go at is 4 seconds down 4 seconds up once you can get to about 200 with zero pain you can drop weight a bit and go to normal squats don’t force depth go as deep as your mobility allows and again go at a slow 4 down 4 up tempo. Once you I could do that with about 200 pounds no pain I incorporated depth drop landings once a week starting from a low box with lower reps and slowly working my way up after a few weeks of that I added 10 meter sprints twice a week and then each week increased by 5 meters continuing to do my landings (going no higher than about 32 inches) and eventually lowering the box again and doing single leg depth drop landings. After weeks of that I was eventually doing about 40 meter sprints and able to do 4x8 of 24 inch one leg depth drop landings no pain I started jumping again but it started as 5 jumps going at 10% 20% 30% 40% and 50% then next week 6 jumps going up to 60% intensity and then 7 at 70% so on until I eventually did 1 single max jump. I was still doing about 30-40 meter sprints in that time and doing one set of 8 reps single leg landings after each of those workouts. Throughout this time I was doing accessory hamstring and calf exercises that didn’t hurt my knee like seated or lying hamstring curl and seated calf raise or standing single leg calf raise. Sorry for the long post but it is a long process one that can’t be rushed. You can Ice but do not stretch the tendon you can stretch muscles around it like hamstrings calves but do not over stretch your quad. Good luck to you man

[@pablosole990]

He’s basically hating on the couch stretch smh

[@iamzay4938]

I don’t think he’s hating on it actually he promotes that you do it but only after your tendon is completely healed. It’s a great stretch but it can interrupt the process of the tendon regenerating itself

[@benjamindougherty1703]

I would have to disagree with you, from a perspective of antifragile epigenetic adaptation, conditioning nervous, muscle, osseous and fibrous tissue through hormetic stress is only going to yield an improved phenotype better suited to environmental variation along with all of the increased durability, flexibility, dynamiciscm, elasticity, etc. that comes along with such a change. There's also the neurological substrate to consider in determining movement patterns, how the perceptual feedback of somatopsychic-psychosomatic interlocution will determine the limitations and expression of the individual component, the knee, in relation to the superstructure. Generally issues or chronic impingement or inflammation are conscious in origin, a lack of somatic awareness preventing holistic integration of stress, which, in a culture that seems deathly afraid of pain and discomfort and all too eager to medicate themselves into sensory ignorance, is fairly unsurprising. You can't integrate stress if your unwilling to perceive damage.

[@crypto2633]

Bruh i should have paid attention in biology class

[@Maliq993]

@@crypto2633 he is just writing gibberish that doesnt make any sense

[@dre4mz749]

You obviously Arent trying to help people

[@felipeblasco5762]

First

[@freddygutierrez446]

You talk more than you help

[@lancastergerard]

The patellar tendon is compressed with knee flexion?

[@andrewkaufman3393]

Can you do a video on osgood schlatters disease. A lot of young players like myself struggle with this.

[@dkoshy3]

i have OSD and i tried kneesovertoesguy and it didn’t work. strengthen your glutes and hips and do hip/quad stretches as long as there’s no pain

[@shandyooo]

@@-edvins.388 it doesn’t go away for everyone, especially if you had micro fractures over the osgood area.

[@andrewkaufman3393]

@@-edvins.388 I have watched tons of videos and done tons of exercises and nothing works. I just take ibuprofen and play through it

[@bigpapironi]

@@andrewkaufman3393 also the workouts really, you need to stay consistent but I promise it’s worth it. I had really bad knee pain because of basketball and now it’s gone and I’m stronger than ever

[@freedominknowledge8891]

@@bigpapironi What did you do eccentric exercises, both heavy and light loads?

[@Thegoat-4L]

Idk if I have patellar tendonitis or tendinopathy but I dunk pretty often and worked on my hops a lot from 16-19 , I’m 20 now whenever I play for hours the next day and after my knee is so sore , I love to play tho and it’s not bad enough that I need to stop , I took 5 months off and it got slightly better but I’ve been 4x a week snd it’s hurting a lot now , so my question is can I fix it and still play or am I going to have to deal with it if I dont want to stop?

[@dubulaonoh]

The fastest recovery technique I use after playing is alternating icing and heating between both knees. I usually have ice pack on one knee and rubber hot water bag on the other. Avoid direct contact of ice or heat to skin, I put a light cloth(handkerchief) . After 10mins, I swap. I do this about 3 times before bedtime. The next day, I usually don't feel so sore

[@konradd.9001]

Sooo i am currently suffering from jumpers knee for the past 4 months. i just recently started doing isometric and excentric training to strenghten the muscle and the tendon. Sometimes it can hurt a little after the workout. If i go into a good stretch right after the workout the pain completely goes away. Thats only my experience.

[@scottiestorch852]

My guy Paul man always spittin! Saved my knee 💪🏽💪🏽💪🏽

[@vannproductions2775]

how is your jumpers knee now

[@smonovi1263]

Hey Paul what about an inflamed Achilles tendon? Do I have to stretch it or should I not?

[@treefitty937]

Rehab plans say to stretch

[@abrahamhawkins1754]

I've been waiting for content and your thoughts on this on this 🔥🔥🔥🔥

[@z0uLess]

it was probably tight hip flexors that created my jumpers knee in the first place

[@jeffjames15]

Disagree. It depends on how you stretch and incorporate it with other knee strengthening and rehab activities. Human body functions as a whole. We should only think one of the factors.

[@Stevodunker]

Congrats on 100k subs!

[@suryavardhansinghrathore4421]

Please do a podcast with knees over toes guy🙏❤️🙏

[@brendanborn2356]

THIS

[@isaactaylor1241]

Yesss

[@suryavardhansinghrathore4421]

@@brendanborn2356 Believe me sir, once you gain further knowledge on Strength & Conditioning you will know why isn't he doing this podcast.

[@somaticsxd1189]

@@suryavardhansinghrathore4421 elaborate, I'm curious and wanting to buy durability code. Been doing KOT Zero for a week or so with some decent improvement to my jumpers knee but just curious about your thoughts on all of it

[@suryavardhansinghrathore4421]

@@somaticsxd1189 I have read books, related to strength and conditioning, *what I think is*, knees guy had some problems he tried some things and they worked, there is logic behind his reasoning but he is following his intuitions more than research and he strikes very little of strength and conditioning works I think. There are many more ways for developing strength, explosiveness etc. Any of pjfs program will work. He is pure knowledge not common sense. KOT guy just uses fancy ways. I design my workout myself now and I am gaining more knowledge as time passes and it is very easy and logical. No KOT squat etc. He just over emphasizes exercises. Understanding exercise, it's application and its effect helps a lot. If you are athelete or want atheletic results go to pjf. Want general health do different things, heavy wt ex, high rep ex, explosive ex, sprints, jumping, running, sports they will do the work. And stay active.

[@alejandrob6987]

Hey Paul do a collab with kneesovertoes guy. It would be a rlly good vid.

[@dracomadeit]

They teach the exact opposite

[@alejandrob6987]

But they could clarify why both way works or not.

[@notraghav108]

made this mistake when i was hurt. it really made recovery so long

[@fiizz9884]

Thank you very much for this please make more.🙏🙏🙏😃

[@lukadamjanovic4165]

well quad stretching helps me and puts strain of the patellar tendon so dunno why it's bad but when i strech it it helps me alot

[@burke5151]

how do i know if i have jumpers knee? or my coach said it was my osgood schlatters hurting again but they havent hurt in 2 years and im 16 now could i be growing again? how do i reduce pain in the area?

[@abdallahahmed825]

is it happening to your other leg

[@th5384]

Paul is a beautiful man # no homo

[@kylethebos]

Does this apply to quad tendonitis/tendinopathy?

[@ttzo4910]

I want to jump higher and I try my best,but I have osgood schlatter disease,and when I work on my leg,my knees use to pain can you please help me

[@noahyang5228]

This helped so much

[@koDiacc]

I have knee pain for one year now. Having also excessive APT. Thomas test fails. Is it tight rectus femoris, jumpers knee, or pfps? Vmo on this side also significantly smaller. No clear diagnose yet ;(

[@camalex7782]

Go to a doctor

[@armaanpandher6683]

What about skills training?what can I do with jumpers knee?

[@johncwik3106]

What’s the main differences between the KOT program by ATG and the VC Elite Progam? I’m trying to see if I should switch from KOT

[@WestonWolkov]

I’ve done both, Vert Code is a lot more focused on vert, ATG is a lot more focused on “bulletproofing.” Not that VC Elite doesn’t bulletproof, but there are higher volume of plyos and stuff whereas ATG is only 1 jump day a week. Whichever program to do just really depends on your goals I think

[@Stevodunker]

Pls dont do atg

[@johncwik3106]

@@WestonWolkov Thanks bro, I’ll probably stick to KOT for now if that’s the case. I’ve been having a little bit of knee pain and my b-ball season is starting soon, so I prob don’t want too much plyos volume anyways

[@johncwik3106]

@@Stevodunker why

[@Stevodunker]

@@johncwik3106 just dont (coming from personal expiriance)

[@treefitty937]

U cant stretch a tendon

[@AmericanFreakShow]

Okay maybe this is the missing link I’ve been looking for

[@gangbang2347]

Can u make a vid about Baker's cyst?

[@TroijanSkinhead]

👍 👌 👍👍 👌 👍

[@Adam_Zdeb]

again nice video !

[@eupanda4305]

Can you record a video for foam roller?

[@7_k265]

Makes sense

[@ryankellz]

EVER WATCH KNEESOVERTOES GUY??

[@Chavanun555]

They have totally opposite views lol

[@r4ng3l56]

Kotg says the opposite :(

[@konusRTV]

except he's not If you can stretch pain free it means your tendon is probably allright to do stretching. If it hurts - don't do it, that's what he's saying.

[@DC-jx6rf]

@kneesovertoesguy lol man had me couch stretching daily with patellar tendonitis I was fucked up till I joined THP

[@freedominknowledge8891]

What’s THP?

[@mixedmartialhoops9299]

@@freedominknowledge8891 translating human performance

[@RPortugal06]

I’ve been doing it all wrong. Thanks

[@JordyJayHomer]

I agree. I gather I've had patella tendonosis for a few years (I don't believe I've had a 100% diagnosis by a competent physiotherapist), and can't decide if standard quad stretches are good or bad for it. I do a similar stretch shown at the 1:46 mark. I put a hard roller under my bum, flex my hip as much as I can comfortably, then gently bend my knee until I feel my quad stretching. With me in this position, not much knee flexion is needed to get a good quad stretch. Having said that, this stretch doesn't feel quite the same as standard quad stretches with heaps of knee flexion

[@rightybricks1582]

This is science-based advice. If you watch kneesovertoesguy, he ain't gonna cite legit research, he just gon tell you to put your ass to the ground. LOL!