3 Exercises for Jumper’s Knee (Patellar Tendinopathy)

[@NeerajVashishtha]

Okay, here's some information for everyone suffering from this injury. I have had this injury for over 5 months now. Initially, I ignored it and kept doing activities/playing sport but I cant stress enough the importance of rehab exercises recommended in this video. Stop the sports/ workout you've been doing because it is only going to exacerbate the pain. Start with isometrics because after the injury your quads might not be engaging (read somewhere the brain does it automatically to avoid putting pressure on the injured knee). After your quads are activated try the other exercises according to pain tolerance level. One thing is certain that it will pain even with rehab exercises. You just have to manage range of motion. It will eventually get better. Rehab excercises do speed up the recovery.

[@RehabScience]

Great points! Thank you for sharing your insights. Glad to hear your patellar tendinopathy has improved.

[@ariadne1elise]

Thank you so much for this content! Some very simple, not intense leg work at the gym left me with sore knees, which i believe is this kind of tendonitis. But now, iI can see how to rehab and get better. You’re amazing!

[@RehabScience]

No problem! So glad the video was helpful!

[@yousiama758]

It’s literally a miracle if you respond but did it ever help

[@devidtodorovic4189]

Thanks! You show the exercise realisticly to which movements are possible. Others on yt show exercise which are way too complicated. I allready did The hell-up one leg squad. Will add the other 2 exercises 👍🏼

[@RehabScience]

I am glad to hear the video was helpful!

[@TayebMessai]

very beautiful thank you very much ❤🙏

[@RehabScience]

You're welcome 😊

[@mk_verse_]

Brah your content delivery is on point!

[@RehabScience]

Thank you!

[@jaibahmani9214]

Thanks ❤ very professional and genuinely effective information

[@RehabScience]

Thank you for the feedback!

[@starshine7937]

Thank-you! Great helpful video. Going to go these. Really appreciate this

[@RehabScience]

No problem! Glad the video was helpful!

[@BlueCR055]

Thank you for the video!

[@RehabScience]

My pleasure!

[@gittethorning]

Thank you so much! I Will try, Right now My knee is pretty painfull thoug! But Really great videoer, love that you Can do something about it yourself. Thx

[@IvanSynyshyn]

Thank you!!

[@pauldavies9085]

Thanks. Very useful.

[@RehabScience]

Glad it was helpful!

[@ThiagoOliveira-iv2nx]

Thanks for the video. I'm a long distance runner and I'm suffering from this tendinitis... I've never had any kind of issue with my knee and I do believe my new running shoes contributed with it ( Brooks ghost 14).

[@RehabScience]

Sorry to hear that. I hope these exercises help you.

[@olafspider]

thank you

[@RehabScience]

You're welcome

[@TheReaper1557]

Thanks

[@doctortarun]

Thank you!

[@RehabScience]

You’re welcome!

[@connoranderson6051]

What is a good way to warmup before starting these exercises?

[@hudsonwawryk7184]

Yo great video just wondering do I do all three of these everyday?

[@RehabScience]

It really depends on how severe your tendon pain is currently. If you can do all three exercises each day without your pain flaring up, then that is great. However, if your pain gets worse, then you might just do one or two exercises from this video each day.

[@hudsonwawryk7184]

@@RehabScience ok I don’t feel any pain doing all three so good to know! I seem to only really feel it when I play basketball

[@htawtamahong1534]

Let’s say my jumpers knee is on my right leg if I focus on strengthening it won’t I have to even it out and do the same with my other leg ? I’m afraid of muscle imbalances

[@RehabScience]

It's usually a good idea to perform strengthening exercises on both sides.

[@haralambospetalas5882]

How often should we do these?

[@Tazz45]

I had a torn meniscus surgery why after surgery I have that discomfort now I was fined in that tendon area. Is it because surgery still healing after the doctor checks moves the leg while I was in surgery is that normal after the surgery to have discomfort ? Surgery I had was on August this year

[@Ytwhna]

It’s possibly your body compensating. I sprained a minor ligament in my right knee in January. Within two weeks I had patella tendinitis in both knees from walking differently, getting up from chairs differently. I still get flair ups a lot. The original injury has been fine for ages.

[@jestenvick12]

i slammed my left knee directly into the ground from a dirtbike jump, the patellar tendon has had a huge knot for the last month- 2 months now. i can walk and everything fine, but if i sit with my knees fully bent i start to get shooting pain in my leg. how long do these injuries usually take to heal?

[@RehabScience]

Sorry to hear about your injury. Tendons can be quite slow to heal and can take up to 6 to 8 months to fully recover.

[@BrandenKim-b3y]

My question is how are you supposed to do these kind of exercises when it hurts to do it??

[@PeterEhik]

Maybe tape your knee before doing it

[@PeterEhik]

Also a little pain isn’t bad, as long as it’s not like horrible, I think you’re fine, like he said no more than 3/10

[@sylviamb2504]

Sorry to comment but daaaang those calves! 😊 On a serious note, thank you for these workouts and information it really helps inmemsely! 👍🏽 😊

[@RehabScience]

Haha, you’re welcome!

[@markokrivokapic6645]

Since I've been facing this patellar tendonitis issue for 7 years now, is it possible to get over it just with excercises?

[@arranelias8179]

Anyone ever fully recovered from patella tendinitis?? 12 months I been struggling now

[@chaos6547]

From my experience it doesn't go away, but it is more manageable when I condition it like this. I only do these exercises on good days. For me it's due to a mix of hypermobility, one leg slightly shorter than the other and general knee problems in my family

[@ZiomekV12]

youre very helpful :)

[@RehabScience]

Glad to hear that!

[@Lautaro7z]

This works if i have osgood schlatter disease?

[@RehabScience]

Yes, these can help with that issue as well once the acute pain has calmed down.

[@Ytwhna]

How long do I do the isometrics for before moving on? A week? A month? Also, do you do all the sets at once or a few in the morning and a few in the evening? Finally, do you do this everyday or have break days? Cheers!

[@RehabScience]

Isometrics are typically performed until resting pain has dissipated and/or the other exercises can be completed with no more than moderate (3-4/10) discomfort. Isometric exercises usually are best if performed every day. However, you can space the exercises out over the day. The goal is to perform the isometrics 4 to 5 times each day.

[@Ytwhna]

@@RehabScience Great. Thanks for your reply. Means a lot. I bought your book. It’s fantastic. It will be a family heirloom!

[@RehabScience]

@@Ytwhna thank you so much for buying a copy of my book! I’m so glad to hear that you are finding it to be a helpful resource so far.

[@DAVIDSMARTZ123]

How do you incorporate this into a training regimen?

[@RehabScience]

In many cases, it will be important to dial back other quadriceps exercises while rehabbing the tendon. Otherwise, these often can be mixed in with a person’s normal upper body and other leg training exercises. The key is to modify or temporarily eliminate any movements that cause more than mild discomfort in the tendon.

[@vingchiellleing]

Hi this is my first day doing rehab and i want to thank in advance yk cause i cant play basketball for how long? i dont know hopefully this exercises will put be back from having a healthy stronger knee and allowed to play basketball again thank you

[@RehabScience]

Glad the video was helpful! Usually, you don’t want to go back to basketball until you can run and jump without a flare up in your pain.

[@vingchiellleing]

@@RehabScience okay thank you very much

[@letsfun2093]

Plz sir make a video on quadriceps tendon tear

[@RehabScience]

I will try to do one soon. The exercises in this video could be used for that issue depending on your stage of healing.

[@traericemalibu]

How many sets doc ??

[@traericemalibu]

Last exercise heal up and squatting?

[@RehabScience]

Yes, the heel is elevated in order to apply more load to the patellar tendon.

[@RehabScience]

Usually, 3 sets of 10-15 reps works well.

[@prabinrajp2665]

Can I do this exercise every day?

[@RehabScience]

Yes, as long as your baseline, pain doesn’t flare up. If your pain does increase, then I would do them every other day.

[@WenKann0811]

Hi, I have been suffering from this jumper's knee injury for the past two months and only realised it recently and thought it was ligament torn or smtg. My tendon now very painful as I can't even squat with my injured leg which is the second and third exercise. What do I do? Do I only start with the first exercise from now?

[@christophermccarthy9172]

been struggling for the past year, went to physical therapy for a few months made barely any progress, been stretching daily and it’s been helping slowly, i’m trying to be an athlete but it’s so hard with this so i feel you

[@WenKann0811]

@@christophermccarthy9172 this was few months ago and I'm still recovering from it. I went for MRI check and realized that I have torn my meniscus :) and straight up I keep playing basketball non stop and it resulted that pain still remains till now.

[@Zerkerss]

@@christophermccarthy9172 Any progress? Hope its better!

[@TAHLIILHASSANALI-b4b]

1year knee jumbing pain😢

[@martineilertzen2226]

How often do i rehab? Everyday or 2-3 times a week?

[@RehabScience]

Usually, every other day or approximately 3 times per week.

[@tyanni21]

Mine is a very sharp pain and doesn't go away. It feels like a stabbing pain. Doing these types of exercises are not possible

[@zlo7907]

Whatever your doing that hurt, stop doing it. Once the pain goes down to a manageable level, start doing isometrics like leg extension holds or the wall sit. If the single leg wall sit is too difficult or painful do it with both legs

[@CC-my4sn]

Skateboarder here who has had very sharp pain just under the right kneecap. Can barely make it up stairs. Any updates on your condition or tips for rehab? I also can’t do these exercises, feels like my kneecap is going to explode.

[@Dakingjamesversion]

No pain no gain

[@GGG-lt2do]

My pain is along the sides of the knee. It’s not above or below the knee cap.

[@ihteshamkhan5127]

Sir i did everything but not fixing my problem

[@RehabScience]

These tendon issues can take many months to fully recover, so you may need to wait longer. Also, you may need to see a physical therapist for an evaluation and a customized plan.

[@ihteshamkhan5127]

@@RehabScience sir If I play football and it hurts, will it hurt in the future?

[@DemboBeyai]

I have patella for 9 months and my patella have swollen and get big😢

[@TejinderSingh-oi5qf]

My patient is retired military person.. But he used to play basketball and climb the upstairs due to his residence on 3 floor.. Now he is suffering from anterior knee pain below patella associated with same hip pain on lateral side.. Can u help me out for suitable protocol

[@RehabScience]

I would recommend trying the exercises in this video for his knee pain and the exercises in my hip bursitis/gluteal tendinopathy video. You can find that video under my hip playlist.

[@gregoryhamilton3061]

Thanks

[@RehabScience]

Thank you!