Best Exercises for Patella and Quadricep Tendinopathy | Tim Keeley | Physio REHAB

#kneepain #kneeinjury #kneeinjury
Diagnosed with a patella or quadriceps tendinopathy? Or even in rehab for a patella tendon rupture? The check out my 5 essential and progressive isometric and eccentric tendon rehab exercises for both the patella and quadriceps tendons.
1️⃣ Banded TKE (Total Knee Extension)
2️⃣ Isometric Band Extension
3️⃣ Eccentric Band Extension
4️⃣ Eccentric Step Down
5️⃣ Eccentric Decline Board Step Down
Physio Fitness | Physio Rehab
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[@JDPhotography7]

Excellent video. I am putting these exercises to use. Thank you so much.

[@mariacarrillo6249]

Excellent video! Perfect timing too. I hurt my knee in Nov, x-ray came back with arthritis in the knee. Pain is gone now but knee/quad are super weak and can’t fully extend or flex it. I will give these exercises a try. Thank you!!

[@scrumptious9673]

Really clear demo thanks 🙏

[@minanoorbakhsh8391]

Great exercise progression and modifications! Thank you for your very informative videos!

[@brodyallard9011]

Can I do the first excercise with weights instead? Please help me

[@ibrahimmahmud2720]

Instant pain relief. Life saver

[@garyknight8616]

Thanks Tim, great video, and happy New Year!

[@physiorehab]

👍

[@freeatlast1810]

Thankyou very much. These are really helpful

[@allfredo7753]

Great video and 'timely' for me as my upper patella just started hurting seemingly out of no where- probably because as I'm now 70 and I recently increased my walking. Thanks!

[@markbisnauth3369]

Thank you!

[@eddiedantes7732]

You do a great job of explaining. Thanks you. Great video.

[@physiorehab]

🙏

[@johnsmith2221]

Love that band terminal knee extension! The next morning, my knees felt so good when they normally feel stiff!

[@physiorehab]

Great to hear!

[@petrolene_performancecoach]

My squat is horrendous because of my knee pain. I hope this will help me to correct my form and get back into catching weight in the bottom 👊

[@anna-mariejene1139]

Great - super explanations!

[@physiorehab]

🙏

[@AhmedSaad-gl6fu]

Brilliant ❤

[@anthonylobay9345]

Thanks!

[@weswilliams891]

Thanks so much I needed to see this video

[@physiorehab]

You are so welcome!

[@gracearcher126]

Excellent! I can't load my left knee, weak/unstable LCL from slight injury.These will help immensely thank you!

[@physiorehab]

😀

[@robertmartin8762]

Well Lad, tis Irish Bob saying thanks for this segment. I must admit this video is rather fortuitous in nature. Fine timing indeed Lad, fine timing indeed. Currently feels like the 😈😈himself is doing the Riverdance on my knees. Bloody, hell. Hope to get some relief for my rusty joints. Or go to the mechanics hoist. " Go ahead Lads, spray my joints good. As there is plenty of creaking and squeaking about" Irish Bob again thanks you. Other relatable videos on this subject are welcome 😇🤗😎🍀🇮🇪🇨🇵🦾🩺🥂

[@PatrickMcKnight]

Thanks for the informative video. Might be a useful set of exercises for us all as prehab - rather than rehab. Very cool. Thanks again.

[@physiorehab]

👍

[@4rocksteady440]

I just did this and it is an absolutly fantastic rehab workout! It is unconventional, and super effective. - Thank You!

[@physiorehab]

You're so welcome!

[@its-violet]

Using these on my 47 year old mom. Thank you so much!!

[@physiorehab]

Wonderful!

[@robinc.9845]

I took away from that, if you can do a pistol squat, you‘re not in rehab 😂 good video. Doing alot of those movements to help my patella tendonitis while training for my next marathon. Doing spanish isometric squat holds and bulgarian splits and squats with slow movement.

[@Raymundo619]

Thanks for the help! Can you recommend how many sets and reps for each?

[@OmerKhan]

How often do we do these exercises ? And how long does it take to heal?

[@charlessahagian160]

How often do you advise performing these when struggling with this issue?

[@jessbon3399]

Tim, excellent!! Thank you for the info provided in the video. 10 years ago I have had my meniscus repair on both knees. the pain never went out completely now the doctor is suggesting another meniscus repair due to the pain at the patella. I did the set of rehab exercises you showed in the video. I didn't feel much pain. how many times a week can I repeat these exercises. thanks Tim.

[@physiorehab]

Aim for 3 x pw. Glad it’s helping

[@DG-fs3ih]

Can the 2nd and the 3rd exercise be done for chondromalacia patella? Greatings from Poland.

[@TheDazboo]

Is it okay to do the Isometrics everyday? the 1st part? Was planning on doing for 2/3 weeks the 1st 2 you showed and then move on after that and then 3-4 X a week on the others? Sound good? Cheers

[@amen_ra6926]

Do you have any videos or information on how to re-establish plyometric strength on the operative leg? This is my one year anniversary to reattach a ruptured left quad tendon. I can do split squats and barbell squats with light loads. But I would like to develop the one legged hop strength for jump rope workouts. I'm not able to get the spring off the one foot that I used to have with the left leg. I can hop with both feet. Although I think my right leg is doing the bulk of the work. I can do a run in place when jumping rope also. I just want to be able to get that one legged hop again. . You should know that I tore the left quad tendon practicing double-unders while doing a jump rope workout. I was retraining the skill since I had been out of practice. I was mixing one double after doing a series of singles. I wanted to mention it because I don't know if doing bounding or plyometrics is even something I should be trying.

[@GTsitsop1]

Thanks for the info! How often do you recommend doing these? And would the progression past the decline step-down be more isometric work that involves concentric pattern (i.e. split squats, lunges, etc)? I should clarify - my goal is to eliminate my knees pain to regain the ability to squat in the powerlift. My thoughts are (1) work these movements (2) introduce a concentric portion to these movements (3) add resistance via similar movements such as lunges (4) reintroduce the squatting movements

[@physiorehab]

Sounds like a good plan! If you get stuck there are always programs at physiorehab.com

[@kumarkaruna1520]

I am from India.I suffered muscular destrophy... this video really helpful for me... thank you very much

[@skullknight4134]

How much reps ? For each of them.

[@duncan1930]

Interesting, I got pain below my quad and into my knee especially after a run or skiing, but I can do a pistol squat relatively pain free. Had this issue for a couple months now and working to get rid of it hopefully these exercises will help.

[@physiorehab]

Hope they do!

[@maximilianmazzini6298]

Hello, first of all I have to say thank you, because you are an inspiration. Your exercises are very useful and I hope to solve my situation soon, which has been going on for 10 months now. I have severe patellar tendonitis, and I also struggle to climb stairs… What do you think of PRP? Greetings from Italy

[@physiorehab]

Works on some people and conditions

[@joshyeo4919]

Great video! im just in recovery from a snapped quad tendon! what are the number off reps/set would you recommend??

[@physiorehab]

Depends on the exercises you mean

[@tylercunningham4311]

Great video! On the first exercise of 10x10 sec holds, how long of a rest between 10 second holds?

[@physiorehab]

Do the other side!

[@johnoji6578]

How many months does it take to heal ????

[@LifewithAlTesha]

my knees are easier to disloacated. i never got the proper therapy for it. one time i was doing a leap in the air and both of my knee caps went out of place .

[@danieldx2]

Yeah my right leg quad tendons feel like hell when raising back up for a jump or from a squat, how many days a week do you suggest we do for the single leg squat eccentric exercises?

[@physiorehab]

3 days pw

[@paulrondeau2517]

Is the eccentric isometric decline squat a daily exercise, or a few times per week? Been having issues and following all the suggested rehab without much improvement at all.

[@physiorehab]

3 x per week

[@Zedifyy]

I'm currently at the stage where I have basically rehabbed my quad tendinopathy back to strength myself but I am having trouble with the very last stages of eccentric movement (where my legs are basically parallel to the ground) and I think I have overdone it on a few occasions. In terms of regularity, how often do you suggest to do rehab work on the tendon? I have seen some suggestions of every day and some suggestions of every second day. Additionally, if I have overdone it a little bit, how long is enough time to rest before I start working on strength exercises again?

[@physiorehab]

Every 2nd day. If you over do it on average about 4 days rest

[@omarbenkhayal7143]

Thank you very much sir, I had a complete cut patellar tendon 2 weeks ago Had my surgical repair 10 days ago When should I start rehab?

[@physiorehab]

You should start it right now be guided by the exercises your surgeon has given you four the first four weeks. If you start struggling have a look at a rehab programs at physiorehab.com for knee surgery.

[@lonewolf4663]

I have reoccurring patellar tendon pain if I do too much from my rehab plyometrics. But I could already do pistol squats without pain. Does that mean I'm having good progress? I'm starting to lose hope 'coz even slight mistake in loading my knee, the next day it would hurt.

[@dkmndkmn7910]

Is it better now? Have the Same Problems

[@lonewolf4663]

​@@dkmndkmn7910 it's great now. I'm back at my sport and training on elite level again. Just be patient, and also THP strength podcast regarding knee pain really helped me a lot. And also take note that I invested 2 months of pjf performance durability code when the pain was tolerable before I went back to sport. EDIT: took me 3-4 months before going to training and playing and on the 6th month I had my first tournament.

[@Tornadospeed10]

There’s a difference between being able to handle a rapid load and a slow load. You can handle a heavier slower load with pistol squats, but the rate of loading your tendon in plyometrics is what’s causing the pain. If it’s still somehow bothering you 9 months later, I recommend starting with very basic plyometrics, such as, get a foot tall box and step off and work on landing safely. Then do jumps and proper lands off just the floor. Then work on small box jumps. Or whatever specific plyometric you’re trying to work. Do it 2-3 times a week for 2-3 sets and build up

[@mamawelder]

On the mini band, How long do you hold that isometric contraction? How many reps? Is there rest time?

[@physiorehab]

Isometrics can be anywhere from 10sec to 30sec

[@reena16]

Can u make video on the work out after 6 month post acl reconstruction

[@physiorehab]

Already done have a look at the ACL playlist

[@brandonevans6770]

What if you are getting this pain due to heavy lifting? For example on leg day. I tend to Squat/Leg Extensions/Leg presses/Leg curls and stiff leg deadlifts. Do I sitll need to start with this minimal of exercise?

[@physiorehab]

Perhaps it’s angry from the lifting in general. May need an assessment of it

[@thewholenessshop]

hey there, I've had what I think is quad tendinopathy on both knees for the past 2 months. It seems when I've trained legs even heavy lifting i'm fine and no pain next day, but if I'm out of the gym for a week, it starts up for a few days. Mainly feel it when I bend/squat and straighten with weight on toes (thats when it lights up above the knees). I've bee on holiday for a few weeks so now I'm unsure if I should just start with these exercises for a while or if I could start slowly integrating some lifting/training in again along with these exercises.

[@timocuyvers1501]

I've had severe tendinopathy on the quads (1 year). Leg extensions did not work at all for me. The best exercice for me are assisted lunges. If you put your foot on a height (around 10 cm), you can go below 90° angle. That works great for the quad tendon.

[@TheDazboo]

Can you explain a bit more? thanks

[@user-cm1xj4el6f]

I recently had surgery that found a “large full thickness defect of posterior patella” and a “lesion on femoral chondal”. I’m on crutches and my knee will not extend (stuck at around 40 degrees) and flexi on currently at around 90. I’m on crutches and just started physio and I’m keen to get back to where I was asap (very fit, active); especially my road bike. Any tips from across the pond? 😊

[@physiorehab]

Hope the rehab is going well. If you need a great knee surgery rehab program head to physiorehab.com

[@ninag6744]

Thank you so much for the video. I’ve been doing these exercises for the pass four months. The pain went away about 95%. Can you show me exercises that is going to maintain the tendon strength?

[@TheDazboo]

How long did you do the 1st isometric exercises for and how often? When did you know when to progress to phase 2 so to speak?

[@clareschannel8046]

Are these approved for 8 weeks post ACL surgery? I'm still experiencing knee stiffness and I'm wondering if that's because my quad tendon is weak. I know I'm cleared to do closed chain work and there are two good ones here but just ensuring ok for 8 weeks post ACL

[@physiorehab]

No I would follow the ACL rehab exercises laid out in our program here: physiorehab.com/rehab-programs-acl-knee-surgery-rehab

[@orangeblue3531]

Hi Tim, I have knee tendinopathy. It's hard to tell when to progress to the next stage of each of the exercises because I can do them all without pain. The problem is that the pain doesn't come until a couple hours after I've done them. How can I address this? Cheers

[@physiorehab]

You might have the load incorrect ?

[@andersbjrnsen7203]

find the level that DOESNT cause the delayed pain and then stay at that level for a month or so.

[@MakriGraphics]

How often would I do these exercises? Daily, every other day,...?

[@physiorehab]

3 x pw

[@newlife-su7sd]

heyyyy! question: if i can already doing squats fine, do i still need these to strenthen the tendon?

[@physiorehab]

If you have a tendinopathy then most likely (and if the squats aren’t making it better….)

[@newlife-su7sd]

@@physiorehab so just to be clear. i have tendinopathy yes. squats are not a more advanced tool to help the tendon right? i still need these tendon specific moves to get better? thank you sir!

[@dcal2051]

Hello, I can do a pistol squat. In the beginning it hurts the quad tendon but as I warm it goes away and pain comes back postworkout. I can load my pistol squat with 135lbs but tendon gets really sore post workout only on my right leg

[@physiorehab]

That is a classic tendinopathy symptom. Reduce the load on the pistol squat and work on these exercises

[@dcal2051]

Got it thank you, I’ll try and consistently do exercises and report back with any progress. Thank you!!

[@corneliusjonesworth]

How often should I do these exercises per week?

[@physiorehab]

3 days a week

[@Cardotv5080]

What’s the name of the yellow band you’re using?

[@physiorehab]

Shop.physiorehab.com

[@meredithmcbride2701]

What if you can do most everything, but the quad tendons stay chronically sore and become painful and limiting on short runs of a few miles or during a routine work out class with squatting and lunging? This has been this way all my adult life, only one knee.

[@physiorehab]

If all those exercises are pain-free, you need to increase the load to improve the strengthening of them. If there is some severe cartilage wear on the patella though that may be limiting your run.

[@brodyallard9011]

Can I do the First excercise with weights instead? Plsss help

[@physiorehab]

sore - but make sure if its eccentric you do it eccentric

[@derekmccord3798]

I believe him because he is Australian 😂. Great stuff for a 42 year old AFL rookie in the states mate.

[@physiorehab]

You mean New Zealander

[@Omruckn]

Please tukısh subtitle

[@davidb9025]

Is this safe 4 weeks after lower acl patella surgery of snapped patella repair