Get Relief from Patellar Tendinopathy with these Exercises

[@rickford2697]

Initially, I was despising the length of this video, but now I have to say this woman is subscription-worthy.

[@tomolegenda23]

Ditto! Were not going to watch whole vid but ended up wanting more from her!

[@mauriciorossi8477]

May be a lot of words but they are all valuable.

[@corey8478]

I learnt more things in this video more than I did in the last 2 years since my patellar tendinopathy started... Many thanks for the explanations and treatments suggested.

[@fairosportelitegoalkeeperc8375]

I am a goalkeeper coach and was kicking the ball consistently and probably wasn't as strong as I though I was and the repetitions have left me injured with this for over a year now. I've finally begun PT and having this very informative video will help prepare me better for my at home workouts. Stephen

[@CutOfTheStone]

I've read all the published papers and digested a lot of content on this topic and this is probably the best video out there. Thank you. I've been rehabbing for 9 months, in the beginning I could only run 2-3 km without pain. After about 5 months of strengthening protocol I was only able to run 7km without pain, but I could only do one strength session per week to be able to have any cardio during the week. I was tired of the slow progress, being limited on cardio and having a fatigued sore knee all the time so I quit the PT program in Sept and did 3hrs cycling (mostly) and easy running per week instead. I have now progressed to 7 km tempo hard efforts and 15 km easy runs. That's 25 km running per week on grass, and 90 min bike. But I can't yet run sustained 6.5 min/mile intervals without acheness next day, and I am cautiously introducing strides. I don't know how a someone who likes to be active could do strength only for a year and let their entire aerobic fitness fizzle away. But I do know it's very hard to do both. I'm counting on hills, stair stepper, cycling and progressive run volume, with only a sprinkling of wall sits and extensions, to gradually strengthen my tendon and keep me sane in the process. Interestingly, although my tendon is reasonably tolerant to running now it would probably be irritated by 2x 8 reps of 30lb 1 leg extensions, so I want to improve that. I'm hoping with time I can load up more strength exercises without it affecting my cardio volume. So basically I'm doing everything backwards, but it seems to be working better for me.

[@pawelp531]

I'm impressed you can run with that condition. I can barely walk!

[@josh_dgrimes]

Thank You sm. Was reluctant to watch this video because of how long it is but it was totally worth it. I am now less concerned about my injury, understand it more and am ready to really start pt after a year of not dealing with it well. Thanks - keep up the work!

[@SportsInjuryPhysio]

You're welcome!

[@eg244]

Great presentation! Knowledge is key to healing this condition. Thank you!

[@orendezo7530]

Thanks!

[@SportsInjuryPhysio]

Thank you very much for your support.

[@kirstinstrand6292]

The isometric routine appeals to me on an intuitive level. Brilliant! I've tried the usual knee strengthening exercises without the desired success. Thank you!

[@SportsInjuryPhysio]

You're so welcome!

[@lexiekornas4736]

Very helpful video, thank you very much! Would you mind to add the sources that you used, please?

Best and most comprehensive video on this topic by far! Thanks a lot!

[@SportsInjuryPhysio]

Most welcome!

[@louneallabiagareb5544]

The best video for the knee issue out there! Cheers!

[@MsVivian99]

This has been invaluable ! Thankyou SO much. I can now take the right steps to heal my knee!

[@SportsInjuryPhysio]

You're so welcome!

[@kayo331]

At 23:10 if I understand correctly when you have an injurie for a long time your body will limit the power output of the muscles around the injury in order to protect it? Could this be the reasonings for the strength of my left leg being about 50% weaker than my right leg?

[@lewisjones1123]

At one point in my life it was so Debilitating that my whole quad muscle wasted away and I was in tremendous pain when I squatted or straightened my knee. I ended up having a HVI injection which substantially improved my symptoms. However, 6 months later it came back and standing for prolong periods of time and training like a mad man everyday it eventually came back. I ended up getting shockwave therapy and with the correct loading program I managed to reduce my symptoms. I load my tendon 3/4 times per week now. Am generally doing whatever it takes I can’t give up because I’ve got this far I can walk now before I couldn’t. I can leg extension 30kg now I couldn’t do the first rung down. I had a flare up the other day because I loaded too much but I ended up lowering my load. Good luck 🤞🏻 everyone. This is a battle. A battle we will do whatever it takes to win 🏆!!!!!

[@TonyqTNT]

Good advice!!! Especially by not going full force when going back to training!!!

[@leighdenecker8441]

This was hugely helpful! Very disheartened by how long this can take to heal but great information to guide the process - thank you! :)

[@SportsInjuryPhysio]

You're welcome!

[@MrTeff999]

I injured my knee on a leg extension machine. Maybe it was because I straightened my leg too far. But it seems that the forces are completely unnatural. When walking, running, climbing stairs or squatting, the quads tighten less as the leg straightens. On a leg extension machine, the quads must tighten more as the leg straightens. I'd like to hear your opinion.

[@dyfcgc4654]

Exactly what you are teaching I face a lot no scouts, no kneeling, and it pains too much at night and I thank you for the great news and I went for the scan Dr. Gave me Dorofene for but there's no way to recover. Thanks helps me

[@sadeertamo8735]

Thanks for helpful but I have one question please I need the answer is it good walking every day or not ? thanks

[@tonydelariva7163]

That's what I would like to know also

[@jaspemabanza5926]

Is a wall sit a good replacement for the Spanish squat if you’re not able to do the Spanish squat due to lack of equipment?

[@Impulsage]

Thank you very much, that strengthened me in my already collected knowledge and put all the pseudo tips out there in the internet in the background

[@SportsInjuryPhysio]

Glad it was helpful!

[@waleedalirace3r368]

I have same pain and I working in it your video 10/10. 😍

[@piotrwojdelko1150]

I'm a pharmacist ,I have this problem for over 4yrs .I should be an expert but I'm not I have failed many times I'm stubborn and I was told that I rest too much ,but this viedo is useful for me.I have had almost one year without discomfort I returned to sport fully and forgot about my problem by the time when I have done massage with strong jet steam in jacuzzi on the placed area ,and I have struggled again one year and I still don't understand what happened -tendon dosen't like vibrations?? .What does mean sometimes I 'm without paint but when I trip over the pot hole I feel that my knee is irritated for weeks and again and again .. .This is horrible condition first you feel that your leg is irritated during the all day you try to rest and when it is better you feel that your leg is only irritated after a day. before going sleep Usually morning ok ,evening it is the real test how bad is my tendon after all day pins and needle mainly . I would say this is not a pain but rather discomfort pain scale low but understandable .The most important thing is probably to adjust exercises to condition,light /moderate or advance to maintain it forever ,proper rest and exercises.This is the key to success . After my experience I see that tendon dosen't like vibration ,too stressful and it looks that it would lose attachment to tibia easily and probably tendon like heavy weights.It could be nice to learn about it.I would like to create a drug which can accelerate pain for diagnostic.I see how human being informed about pain not correctly or usually after a while .

[@peterjemba9540]

I have been on and had your lessons properly thanks

[@luvfitall]

You're so thorough! 😩🙌 I am too poor to go get work done. Thank you so much!

[@karlbratby4349]

Excellent information… but if we don’t have access to a gym for the heavy weight work? Is there an alternative?

[@SportsInjuryPhysio]

Yes, you can train at home and use weights or heavy objects in a bag on your back and just go for more reps. I designed the treatment plan in the Exakt Health app to be used by people at home - You can test it for a month for free with discount code: MARYKE

[@MoveRealEstateOnline]

Looking for help. Would like to know if you can recommend someone that is here in South Florida

[@sujiththimmaiah]

Very helpful video. Iget liltle relief during walk and pain remains same. Does sitting and bending the knee for long time is good or worse

[@martincarter2505]

Hi, thanks for the video, I’m an Ironman Triathlete and I’ve had Patella Tendon pain at the Tibial Tuberosity for 10 months and unable to run, I’ve seen physio’s, regular ultrasound scans and even an MRI, the scans show the damage on the lateral side and as of today is 12mm in width, getting extremely frustrated now, I’m doing eccentric loading, light biking and swim when I can due to COVID lockdown

[@waqasbajwa310]

Hi.same problem here . deadlift sets 5 of 5 reps give me some relief.my English not good.

[@z0uLess]

Its been a week since I stopped training during table tennis practice because of, not exatly pain, but a feeling that my left knee could not bear the weight of my body while landing after a right hand stroke. Took two days off from table tennis, but the first day I did some running because I couldnt sit still. On the third day, I tried playing table tennis again and after two hours, my knee wouldnt handle it. I got some advice on how to bandage my knee and have been to practice three days in a row. Seems to work, but I am worried that I am making it worse. Made an appointment with a physical therapist.

[@prantoahmed2909]

any update on your condition?

[@z0uLess]

@prantoahmed2909 Yes, its been a long time. Almost two years I think. I had jumpers knee. Got the standard prescription for jumpers knee of 3 exercises 3 times a week or something, by a physical therapist. Cant say for sure if it woked or not. All I remember is that it would inflame my tendon when I tried it, and this would limit my ability to challenge the tendon in training (it can only take so much). So I didnt like that regime very much. I understood that you had to challenge the tendon in order for it to heal, so after a while I just decided to play table tennis regularly all the while testing out a few exercises which were not "established" by the professionals, that I found on youtube. They would give relief and made me able to play if I did them before playing. I can recommend squat university. Bandage is last resort and you should not play with it for prolonged periods of time, since the body adapts. I did a 3 months break from TT that summer of 2023. Hiking a lot. Slowly did more and more hiking untill I could walk for two weeks straight in the mountains. I could still feel the jumpers knee when returning to TT, but my warmup routine had established from trial and error based on how my knee felt the days after. Used tape under the kneecap to "trick" my brain into thinking I didnt load the tendon as much when playing. Did that for at least a year. Now I almost dont feel it, but I am still careful of not doing too much forehand loop practice where I land on my left leg. I have since developed some issues with my elbow. Moral of the story is that you just have to keep on keeping on.

[@mrlfcynwa]

This was brilliant! Thank you.

[@SportsInjuryPhysio]

You're very welcome!

[@Northwindbreeze]

Great video. Does anyone know if we should take painkiller before the training?

[@SportsInjuryPhysio]

No, it is best not to take pain killers before training because 1. then you don't know if your exercises are at the right level (they should not cause pain during or after doing them) and 2. certain pain killers like NSAIDS can reduce your training response which means you may not get full benefit from the exercises and 3. you can damage your kidneys if you take pain killers and then dehydrate through exercise.

[@deadpeni5]

Thank you so much for this video, absolutely the best I could find online! Will a muscle gun perhaps help with this issue? I have one laying around though I'm unsure whether I should apply it to my patellar tendon or not.

[@SportsInjuryPhysio]

I’m not sure that it would be useful on the tendon. I would rather just use it on the muscle bellies of the quadriceps to help relax the muscles and decrease the tension.

[@coloradozmom]

Excellent Video.she knows her stuff. What great information! Thank you from CA!

[@jeffreyeuro6523]

Video was very helpful thank you so much for sharing your knowledge.

[@titikshashoots4479]

Mam my daughter is 11 yrs old.. she is a badminton player.. while playing she fell down once and got hurt in her knee.. after that she is telling pain and symptoms you have explained.. can i use bands on knee while she plays.. please help me out and your video is excellent.. keep loading more.. thankyou

[@TheDlx9]

Hi The best vid on the web, with all the infos everbody needs....and it is for free.... youre really change lives Thank you One last question: what strengthning exercises do you recommend for stage2? Alternative ones for homegym participants as well please 🙏🏼🚀

[@SportsInjuryPhysio]

What exercises you should do depends on how sensitive your tendon is and what it can currently tolerate - you can find examples of different programmes in this playlist: kzbin.info/aero/PLkRW4ITRa6bBS_FPd1P8jKFmQ3N2P6G94

[@ahmaddawalibi2671]

How many sets for the single leg press each ? Thank you

[@Shawn-hs8qk]

There was an article I believe you referenced a few times. Sounded fairly recent. Any links to that article? Thanks! very informative video.

[@s41magazine37]

I think I may have developed this through tennis! I started playing a lot more than usual. I don't have any symptoms during a game, but at night when I sleep if my leg is bent it wakes me up through pain. Putting a heavy load on it also causes pain.

[@SportsInjuryPhysio]

Yes, sleeping with a bent knee will cause a low level stretch of tendon and also gently compress it against the bones which can make it hurt if sustained - same as sitting with leg bent up.

[@LarsRyeJeppesen]

Thank you, very informative. I heard box squats take tension off the tendons. What is your opinion on this? Thanks

[@top10india45]

Hi I am 15 year old can you tell me how can you tell me how to treat

[@togetherweperspire6379]

Hi there can u suggest anything exercise or treatments I can do to repair torn ligaments around my ankle after a trip. I have been on crutches for nearly 3 weeks and now the swelling has subsided with lots of rest, elevation and cold therapy. I cam weight bare now but still struggle with the full range of foot movement and bending of my foot. I have tried compression aids around the foot and ankle as well. Any advice or help would be gratefully appreciated. Thank you James

[@jason24natic38]

My patella is excruciating painful I am 48 I decided to get off the couch and go run 4 miles it hurt the first day hurt the second day but I was always told push through you can do it pain is weakness leaving the body so I’ll try to be super athleteAnd now I am in tremendous pain thank you for the video it was amazing

[@SportsInjuryPhysio]

Oh man, hope you're feeling better. Just to note - if it's your kneecap that's causing you pain, then this video's advice is not appropriate. You should be looking for help with patellofemoral pain.

[@jason24natic38]

@@SportsInjuryPhysio 3weeks of no running, now I’m pain free, thanks

[@sanglapdas6499]

Thanks mam.... It's really easy for me and very helpful video.

[@SportsInjuryPhysio]

Most welcome 😊

[@FroggerMan2024]

Anybody have the Lin to the research article she references at 15:05 . She didn't out it in the description :(

[@kirstinstrand6292]

The knee discomfort appeared after stopping use of my Stairmaster for several months. The left side of my body is weaker. When I started using the Stairmaster again, the left knee did not like it. No major pain or swelling, just quiet rebellion. Any other ideas? It hurts when I walk down stairs. Meniscus tear? If I could be assured of finding a highly competent physical therapist, like you, I 'd consider it. In the meantime, isometrics will be my start. You are Best 😍🤗🤩

[@SportsInjuryPhysio]

Ah, so you perhaps jumped in with a bit too much too quickly. If the pain walking down stairs is around or behind the kneecap, then it’s likely more patellofemoral pain (your kneecap), but if it is the tendon below the kneecap, then it is more likely patellar tendinopathy. This is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

[@overthehillgames]

Hi there, do you think the Grafton Technique is beneficial for patellar tendinopathy? I have had PT for 7 years now and cannot do any ballistic sports. I have not done surgery as the success rate of scrapping is very low from what I understand.

[@SportsInjuryPhysio]

I've not really found that too useful - getting the rehab right or trying injections like PRP or doing Shockwave usually give better results.

[@sladjaprelevic31]

The best explanation!👏🍀✅🙏 thanks

[@mar-keypropertyservices-pl8170]

Thank you, very insightful, useful, and complete coverage of the subject. :-)

[@crev1018]

So much good info in this channel. Thank you

[@AmrIbrahim2]

Really Great presentation very good job I learned 🙏 many thanks keep going 🙏

[@oliverkwan9955]

Very informative! keep up the good work. liked and subscribed!

[@colearabian9941]

Awesome video, thank you

[@SportsInjuryPhysio]

Glad you liked it!

[@MisterGenie21]

Thank you very much for this wonderful video.

[@SportsInjuryPhysio]

You are very welcome

[@MacCionnaith]

Thanks, really informative

[@SportsInjuryPhysio]

You're welcome!

[@JAMESBAKER-jm5dv]

Does pattellar tendinpathy cause a cracking sound when the knee is straightend? My knee is painful when i run but there is no swelling. Thanks.

[@SportsInjuryPhysio]

That may actually be patellofemoral pain syndrome (kneecap pain) rather but to be honest - the patellar tendon and kneecap works as a unit so it is possible to also injure both at the same time. If you wanted help figuring this out, it is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services

[@gavingallagher1143]

Thank you so much for your advice. Can I ask is sprint interval cycling ok during recovery... sometimes I use hills also which is heavy on the thighs?

[@Sebastian.T]

Is there a video about the tendon above the knee ??

[@SportsInjuryPhysio]

Do you mean quadriceps tendon as opposed to patellar tendon? Not yet, but it is on my list. The treatment is very similar to patellar tendonitis but do make sure that your kneecap isn't also irritated because then the squats etc. can aggravate it.

[@ikarus6559]

This include partial thickness tear of patella?

[@SportsInjuryPhysio]

No, this is just for patellar tendinopathy.

[@kayk9603]

Tha k you for that immensely helpful video...I have suffered from this before and it is safe to say that it has returned. If by chance you have had any new research or info into recovery that would be much appreciated. 😁

[@ck8087]

Hello 👋 thank you for this useful info. I really appreciate it . I have a question please : In case i started progressing with my exercises and everything and it happens that you take more confidence and one day i decide go play a bit of ( basketball 🏀) and then roght away the tendon doesn’t feel good 😌 after it what to do next where to take over again ? Thank you

[@viktordamgren1033]

Then u should stop and keep resting for maybe 2 weeks while doing rehab and exercises.

[@tanzeemsultana9973]

Hi..do u have any video on ACL tear?

[@SportsInjuryPhysio]

Hi Tanzeem, We don't have a video, but we have two blog posts: www.sports-injury-physio.com/post/torn-acl-exercises www.sports-injury-physio.com/post/anterior-cruciate-ligament-acl-injury-should-i-have-surgery-or-not

[@mikewent5881]

Hi thanks for your video it was really helpful. Im waiting to see a physio for a clinical diagnosis but from what I've read and the symptoms I'm getting i believe i do have patella tendinopathy Can i just ask when i do the test of squating at a 30 degree incline the first squat is always more painful then the proceeding ones. So my question is should i be judging if my work out was too much from that initial rep or the subsequent less painful ones? Thanks any help will be greatly appreciated

[@lewisjones1123]

How is it now and what was it?

[@kimscott4439]

Thank you for this incredible resource! What is your opinion on including more collagen rich foods in your diet such as bone broth, or even collagen supplements? I've seen lots of advertisements for collagen as a part of the treatment plan, but not a lot of clinical studies to back up the claims.

[@max-ru6cz]

While you may not find a specific study on this, everything I've been learning about dieting from nutritionists support the principle that your body can only be as strong as the fuel you give it. The nutrients natural to things like bone broth are what humans have lived on for forever. Your body is going to use whatever you give it to get stronger - might as well get the good stuff. Interesting question about the synethic collagen - I try to take some before doing the strength intensive workouts. I've seen people suggest this and it seems to simple to not do.

[@lewisjones1123]

I’ve had this almost a year and am very worried and concerned am off work as my job is driving and it hurts on the clutch and I love the gym. My life is actually on the line with this condition. Am 6 weeks into recovery I pray this will work

[@lewisjones1123]

Update. Still got it... pain reduced but still here and it’s horrible

[@lewisjones1123]

Still have it. I had a HVI injection and that helped a lot. Standing for a prolonged time in work always aggravated it and been doing shockwave therapy and progressive loading program which helped a lot however it’s still here so it has not fully healed up. I still can’t run and sometimes I can it depends but at the time I wrote this first comment it was debilitating and I couldn’t do anything

[@ivoneromero8191]

@@lewisjones1123hi how you doing now?

[@AKB-cs8kw]

I get pain on my kneecap when i fully extend my knee, i injured my ligaments 2 months ago and used to walk on bent knee still cant walk, is it tha fad pad pain? Whats the treatment?

[@SportsInjuryPhysio]

Sound more like it might be your patellofemoral joint, but I can't really diagnose you with so little info. Get it assessed so you can target the treatment properly - otherwise you'll just waste time. If you want help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com

[@fitlifeconrad]

this is super good! ive heard a ton of things and know a bunch myself but this is very good!

[@manishkhatri684]

Thank you so much Maryke 😊😊

[@SportsInjuryPhysio]

Welcome 😊

[@debil3250]

Why is there crepitus associated with patella tendinopathy while bending the knee? Is that because the muscle tightens up and pulls on the tendon in response to the injury?

[@SportsInjuryPhysio]

Crepitus is most likely coming from your kneecap rather than the tendon. You can get crepitus if the sheath around the tendon is affected but this is more common in Achilles tendons than patellar tendons.

[@jacobreese1232]

Is it possible to have patellar tendinitis and patellofemoral syndrome I do feel the pain around me knee in different spots though I wondering how to tackle it

[@SportsInjuryPhysio]

It is, yes. If you wanted specific rehab advice and an exercise plan, this is also something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

[@The_Professor26]

Has anyone had any success with curing patellar tendonitis at the tibial tuberosity part of the knee?

[@trishabahri396]

Coach, I had gotten hurt in my left lower back 2 years ago,shortly after which my right knee started paining, i went to a pt immediately but he said its nothing, gave me a couple of stretches. As days went on, the knee pain got so bad especially while i woke up in the morning, it was unbearable. Slowly with some exercises it got better. Been more than 2 years, I have had this pain. This one time i experienced after 1 month of regular good PT that my pain had almost gone while squatting and alignment of knees seeemed better but after a month ( i wasnt exercising for that anymore just normally going to gym) it came back and the pain is the same now. I also think I have a slight tilt in my body, the jeans that i wear always align to the left side. Im just 23, not being able to workout, go to the gym,dance skate,it just hurts me so much! I dont know what to do. Im gaining weight and thats messing with my confidence too. Whichever Pt i go to,mostly cant disganose the issue and mints so much money out of me that I dont have. Please help me out with this issue!! Im not sure if its patellar tracking ( my knees are bent inwards) or this.. will this ever get better

[@SportsInjuryPhysio]

Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

[@RaviGoyal-p7y]

Can this work for quad tendonopathy aswell

[@SportsInjuryPhysio]

Yes, they are treated in a very similar way

[@frankieeog1625]

Using knee brace are helpful during recovery?

[@SportsInjuryPhysio]

A knee strap (not brace) might be helpful. If you go to the "Patellar tendonitis treatment" section of this article of ours and scroll down to Number 9, you'll find some more info: www.sports-injury-physio.com/post/patellar-tendonitis-causes-symptoms-and-treatment

[@frankieeog1625]

@@SportsInjuryPhysio Appreciate the response. I have another question I've been with this injure for about two months here and there hurts depending on how much i walk or put load on my leg. would you recommend treating with hot patch at that location or using ice? thank you for your time

[@SportsInjuryPhysio]

Heat or ice won't speed up healing, but it can help for short-term pain relief. Here's our video on that: kzbin.info/www/bejne/i5CcmJ2cm5x8ebc

[@peterjemba9540]

What makes heal by exercise

[@dyfcgc4654]

Dr. I took long without recovering petella treatment for six months now. Please help me to get more treatment and is Oxra good for the joint pain?

[@LordOfTheBytes]

Thank you for this helpful video! Do you have any tips for a runner how to keep up endurance with this condition? I was told swimming (with crawl stroke) would be a good choice and biking might work if I stick to lower gears. Do you have any recommendations? Or should I just forget about endurance and completely focus on the strength training / rehab?

[@SportsInjuryPhysio]

Hi Andreas, strength training comes first but if you can manage to keep your endurance up then that would benefit you tremendously when you go back to running. It all depends on how sensitive your tendon is at the moment. Swimming is a great option - use a float between your legs if it doesn't like kicking initially. Cycling is worth checking out. Elliptical trainer may also work if your tendon is not too sensitive because the impact is very low. I would try elliptical once the tendon pain has settled a bit - just for 10min and then slowly build that if it is OK. Hope this helps! xm

[@maureenpolak2184]

What is lateral knee pain at night?

[@GeorgeOu]

What if I have almost no pain beyond 20-degree bend, even at extreme loads, but severe pain between 5 and 15 degrees where something almost feels like it catches? I treated this condition 9 years ago with extreme quad extension resistance exercises where I will do the entire stack of weights 12 times, 4 sets. By the 2nd set, virtually all pain is gone and I can do almost anything but this pain-free state will only last a few minutes while I have the pump in the quad muscles. As I built strength, the problem eventually went away after 2 years of training. But the last 3 years of lockdowns got me out of shape and the problem is now back, and probably worse. I can also mitigate the pain if I have extreme heat pads over my knee and quads, but I'm talking heat that is almost burning the skin. Any kind of cold on my thigh or knee will make pain much worse.

[@SportsInjuryPhysio]

What you are describing makes me wonder if your pain is perhaps caused by something pinching at that angle e.g. the fat pad or the patellofemoral joint - it may be worth getting it assessed to check if it is the tendon or something else.

[@rizjeuchiha3439]

Yup,it is very hard to stay motivated.... 7 months without sports now

[@bisharakevin]

Hello, thank you very much for this informative video. I have a question regarding how one should handle setbacks and what to infer from them. For example I had been rehabbing both patellar tendons for a couple weeks and I made the mistake of playing basketball and jumped around a bit too much too soon. I was able to do full squats with decent weight on top so I decided to try my luck playing basketball again because that’s the sport I love. Hours later the tendon flared up and for the next couple of days the left tendon was very sore and it felt like all the progress that I had made strengthening the tendon was lost because I was unable to do certain exercises without pain that I was able to do during my rehab progress. My question is how do I know how much damage I did to the tendon or how far I set myself back progress wise in my rehab training. Thanks for your time, I would really appreciate a response. This rehab process is very difficult since I am very eager to get back to playing basketball but I do understand how long this injury can take to recover from.

[@SportsInjuryPhysio]

This is a very good question but actually quite complex to answer. I'm going to make a video about it for you so keep an eye on the channel. It should appear next week but I will try and remember to post the link here as well.

[@SportsInjuryPhysio]

Here's the video about how to handle set-backs and flare-ups kzbin.info/www/bejne/qIiYd4WJpd6LaM0

[@bisharakevin]

Wow! Thank you for making a video to address these concerns. It helped so much and was very informative. What I found most interesting was how our mentality about the flare up dictates how sensitive we will be to the pain that we feel in the tendon. I never knew that and will definitely integrate that into my future training!

[@JZ-xu3vg]

So I had knee surgery about 5 years ago, and now lift weights I'm now having irritations that seem to be peroneal and patellar tendonitis (mostly when running and not lifting) . I can squat about 300 pounds for 8 reps and 3 sets and about 375 deadlifts. I'm worried that might be too high. I don't mind pulling back because I don't want to get injured, what would be a good weight to work these tendons ( i would like them to recover in a reasonable amount of time) while I do PT and proper stretching.

[@titikshashoots4479]

Excellent video.. thankyou so much mam..

[@ceekoolo76]

Quite an informative video! Thanks for sharing it! I have developed a mild pain on my kneecap over the last 3 weeks I assume following a pretty intense running training months. So I assume it is due to over-training. I have rested for two weeks and started running again even though for not than more 10K. And I can still feel the mild pain. During these 3 weeks I have upped my S&C game also following 10 exercises prescribed by the physio, over the phone sadly due to covid. I think I will try to see a physio privately as I am not quite sure yet what the diagnosis is. And also I was planning to run a couple of marathons next year and I am quite perplexed as the knee is an extremely delicate part of the body that could not be neglected. I have just subscribed to your channel as well :-)

[@alextight3403]

Hey Francesco! How is your knee doing 4 months later? I think you and I are in the same boat; I picked it up a month ago during a marathon training session.

[@emmanueltorres7794]

Thank u... very helpful... any drills that can help for tennis hehe just wondering thank u again

[@SportsInjuryPhysio]

There's no one-size-fits-all. What works for one person won't necessarily work for you so best to get tailored advice from a physio who can assess you.

[@rishabhvashisht7841]

Can Yoga and stretching help me in Treatment of this pain?

[@SportsInjuryPhysio]

Not really - stretching can often make it more sensitive if you're too aggressive. Strength training is what it requires. You can find more info here kzbin.info/aero/PLkRW4ITRa6bBS_FPd1P8jKFmQ3N2P6G94

[@rishabhvashisht7841]

@@SportsInjuryPhysio but i did yoga and i didn't have pain now.

[@ElectricianTS]

I get a sting on the inner bone same height as under the kneecap which then follows with a yellow liquid effusion which builds up just above the kneecap. Very painful and I wear a brace (tutor) for about a week. Doctors once pulled out 35 ml of liquid after just a 2 hour buildup... I suffer from degenerative arthritis. This happens without stress or strange movements, it just happens. My last time, for which I'm still recovering, happened overnight while sleeping... Any solutions?

[@SportsInjuryPhysio]

One would have to have a really in depth understanding of everything relating to this e.g. you daily activities etc. to come up with possible solutions. A physio may be able to take a thorough history and assess you and provide tailored advice. This is not a simple sports injury which have a standard type of treatment

[@sc7244]

Great video! I’ve had ongoing PT pain for a little over a year now from HIIT and a lot of running… Some days I feel absolutely nothing and can actually run, and others it’s painful from doing simple tasks. I’m going to stay consistent with patellar strength & stretching exercises and see if I notice improvement though! Overall, is PT permanent? Cheers

[@SportsInjuryPhysio]

It doesn't have to be permanent if it's treated correctly. Good luck with your recovery!

[@safdardahriwal7503]

Please Dr make detail video as it is on quadersip tendonipthy please thanks a loooooooooot love you

[@gavinsorg5527]

Hello thanks for the video it was very informative! I just wanted to ask you a question about my rehab. So about 5 weeks ago I took a bad fall snowboarding, I landed heavy with my knees far over my toes. My physio said I damaged my patellar tendon (patellar tendonopathy acute tendon strain) and I have a mild fat pad effusion. I’m still waiting for a ultrasound but the wait list is about a year. Anyways I’ve been taking the exercises super seriously and the tendon is handling the load really well, I can do 4 sets back squats with a 100 kgs for 6 reps at 75 kg body weight and super heavy single leg press split squats etc with zero pain and the load is tolerating nicely but every time I try the leg extension machine for a couple sets of 15 reps the load is not tolerated and the knee gets very sore about 24 hours after doing it and it lasts for a couple days. What would your advice be for the leg extension? Should I keep trying even though the PT isn’t tolerating it? Even less load? Is the leg extension an essential part of my rehab? And my physiotherapist seems to think I should be able to return to snowboarding within two weeks which is obviously way off the return to sport timeline you expressed. Are there certain cases where patellar tendonopathy Can resolve much quicker? If my knee does feel 100 percent after the next couple weeks do you think me returning to sport would be wise? Thanks in advance Gavin

[@SportsInjuryPhysio]

Hi Gavin, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment of your situation and a personalised treatment plan: www.sports-injury-physio.com/

[@wedo3346]

What if I can do heavy deep squats without any pain but it gets worse during easier activities (e.g. walking down the stairs)?

[@SumitaDas-wj7rv]

I suffer with Rheumatoid arthritis, had fluid in my right knee, I still have pain, how can reduce my pain?

[@SportsInjuryPhysio]

Rheumatoid arthritis is an inflammatory condition and should be treated differently from plain sports injuries. Best to see a physio or medical professional in person for this as general advice may not be right for you.

[@jenniferlu1151]

Thanks for sharing the knowledge and rehab approach. I know what i should be doing now.

[@ujjwalsharma1087]

I am suffering from patellar tendinitis from last 3 years.. My knee can be better without surgery.. Even I can't run.. will I be able to run again?! Please reply..

[@safdardahriwal7503]

Dr what is difference between patella and quadersip tendonipthy?

[@daviddziekonski7758]

The quadersip is above the knee cap. It is the same things just in a different apot

[@carloshernandez-el3jk]

@@daviddziekonski7758 can you get both at the same time?

[@aidastiskus4550]

Very good

[@akeishacrandon2775]

Apparently I had a patella dislocation but when I visited the hospital I was told it may hay slipped out but it's back in.They put my foot in a cast for 6 weekd and now it's out and I can barely bend it and it pains a lot at the inner n outer side and sometimes the center. Can put my full weight my knee feels locked. My big toe has felt a bit numb from the time of😊 casting to now and all they told me is to keep exercising the leg. IM WORRIED. Health care I my country is terrible.

[@19kcrypto]

please help me ,i got very hard ankle twist while running really fast to catch the ball ,i hit ball of foot to stone i got shock like feel inside leg after few days i m getting lot of swelling in ankle ,then my toes starts extension i used half of foot for walking because i can't use full, after a month i m getting knee , hip back neck pain one by one i consultant lot of ortho , neurologist,i done ls spine mri report is normal,but doctor say it's multiple pivd and physiotherapist say it's Patellofemoral or patellar tendon pain on knee it's always stiff 24h ,dull pain from year and my ankle joint pain for lot of month,still i have lit pain what causing my knee pain please help

[@SportsInjuryPhysio]

Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

[@19kcrypto]

@@SportsInjuryPhysio i m from a student and i m from india,i can't book consultation your physio,i can say my problem is overuse of knee , causing chronic knee pain ,what could be the solution

[@danielledale1401]

Really helpful and informative, which someone had told me about this video last summer when I got this injury. Will get properly started on Stage 1 now. Its not good news about the timescale but better to know what to expect.

[@kat5342]

Can you share similar videos on other conditions that can cause pain in the knee?