Got patellar tendon pain? Try this out!

💥Patellar Tendon Pain AKA “Jumper’s Knee”👇
💥If you have this, it’s likely because your patellar tendon was over-stressed beyond what it can currently handle (due to loads that are too high or lack of recovery).
🔑 Try 5 reps of 45 second holds
🔑 2 min of rest in between each rep
🔑 Keep your knees at roughly 60 deg angle
🔑 7/10 intensity
🔑Should not increase pain during or after exercise
📚A research article found that this protocol using a knee extension machine provided significant short term pain relief. Most people don’t have a knee extension machine at home, so you could try out a wall sit instead!
🔑It may be useful during the season of competition to decrease pain and allow the athlete to compete, if needed.
❤️ Share this video with a friend who needs it!

[@thedurablebody]

Thanks for watching! If you want to see the long-term fix for patellar tendon pain, here's the video: kzbin.info/www/bejne/iJ3ZhqRpjN53js0si=HQDBzQ9dFY0hARIN

[@princessalia6]

That helps, Ive never been so completely pain free in so many years. It felt unreal but again its temporary but so good. I thought maybe I never had the pain in the first place 😢

[@UserIsntHere67]

@football vidzz I’ve got it on and off since 15 lol I’m 20 now

[@thedurablebody]

Hey Alia! So glad to hear it helped! It’s just one part of helping rehab a patellar tendon. It’s definitely possible to not have that knee pain anymore if you rehab it fully with a physical therapist!

[@princessalia6]

@@UserIsntHere67 omg same Ive had it on and off since I was 15. And now im 25. This time around is the worst bc well I kinda kept working out without stretching bc it made it too time consuming- Now I have to suffer the consequences and go into a recovery period. Only stretching and strength training to be pain free 🥺 Hopefully this time around I learn my lesson 😁

[@princessalia6]

@@thedurablebody yes! Im currently working on fully recovering. Ive worked with a PT on this same issue before so I know how to over come this problem again. Your video was very helpful! Thank you!

[@devontae7262]

Backwards sled or backwards up a hill for a few sets is reslly good for your knees

[@wgp7376]

This felt amazing thank yu

[@thedurablebody]

So glad to hear it helped!

[@disboi6577]

​@@thedurablebodyi know im a little late but do you have any exercises for long-term?

[@JimmyJimmy-ey6ih]

I have had knee pain for a couple months but for those who can get access to someone with advice, i did these simple exercises for long term healing and stregthening the muscles. 3x10 wall sits and these you crouch back up and down ten times for three sets, and do partial one legged squats only go down as mjch as you want and the back up for 3x7, you can also use something to support you. This helped my pain through the aoccer season and after a week in aummer i was perfectly jumping amd sprinting. At the end hold a quad stretch for 60-90 seconds after a big workout or running.

[@user-hb4ee6rh3o]

I am definitely trying this in a soccer game a broke both of my patellar selves and every other Bob in my knee caps and I am in a heel chair I have been in it for 6 months now and I 10 months to go please pray. Thank You

[@MSGT.Reaper]

Ur first mistake was playing football .. as the sport does not like the term soccer .. the football gods decided ur fate .. but hey 7 more months GL ❤️‍🩹

[@clareanne7412]

thanks for this!! this has helped so much

[@thedurablebody]

Hey clare! That's great to hear! Glad I could help!

[@dlo4rmdago1693]

Thank you very much

[@bronsonleach3573]

​@@thedurablebodyWhat if you had a strip of pettla tendon taken out of the middle to the bone because of ACL surgery in the past

[@J4D3N]

Needed this‼️‼️‼️

[@Dulex321]

Holy that felt amazing! Thank you so much!!!

[@CNCProgram]

hmm

[@TimurFutbol.]

man, I don’t how to thank you.. Im a football player and, everytime I ran or jumped, my knee hurted and cracked so much.. after this, my knee didnt hurt at all, thank you a lot! but can you do a tutorial on how to stop my knee from cracking everytime i bend and straight it out?

[@J_Trask]

I’ve got a runners knee injury and have learned the knee pain is likely a leg muscle or tendon injury that manifests as knee pain. Basically a muscle imbalance causes one muscle to compensate for a weak muscle, causing overuse and tightening of muscle tissue and tendon, and pulls the kneecap out of proper alignment. Other than torn ligaments/cartilage, most knee pain can be caused by overworked or weak leg muscles.

[@kiranshrestha8820]

I need more of this plz. 😢

[@RaviKumar-yn5uw]

A big Thanks from bottom of my heart ❤😊

[@danielhuerta882]

I do Olympic weightlifting and every time I do jerks or slip jerks I away get pain there. But hopefully this will work 😊

[@PetrolAudio]

You could also try a different variation of the wall sit called a spanish squat, which activates your quads even more and gives relief for longer imo. Attach a thick resistance band (at least half your weight of resistance) around a pole or a similar sturdy object, then wrap the band around the top part of your calves. Stand roughly hip width apart, feet pointing forward. Lean back into a wall sit position and hold for 45sek. Make sure to keep your back straight (don't lean forward) and your shoulders relaxed. Go as deep as you feel comfortable but as a beginner, make sure to keep your hips above your knees to lessen the strain. Do 5 sets every day and feel the pain go away!

[@100RXAK]

OMG THHANKS SO MUCH I BEEN TRYNA FIND STRETCHES FOR MY BONE SPUR IM 11 AND HAVE KNEE PAIN THATS SO MUCH ❤❤

[@Sportskid-23]

This felt so much better than before but it hurts a lot still

[@J_cranmer793]

I used to do the wall sits when i was young and now my legs don't hurt thanks to my parents. 😁

[@Sonyajoys]

This helps SO much TYSM

[@DanielFabing]

Thanks bro you the guy ❤

[@thedurablebody]

You're welcome!

[@victorhughgo2376]

yes it does and thank you, I will try it.

[@vojtechpolak9770]

Fantastic content. I bought bike which was probably too big for me, and cranks 175. Because frame was quite big, I had to lower seat, so in the upper position also because cranks were long my knees were probably too flex. Now I struggle for a month with patela pain and inner knee pain. Both legs in one day. Also on that bike I got Achilles tendinopathy, also both legs. Before never ever had a problem. 😒

[@tmtpookoojoo9696]

He said short term relief cause hes humble and doesent want to come off as a know it all but in the long term strengthening those muscles will make the problem go away if there isnt any other underlying problems

[@user-uo3zb9kh1c]

Bro saved my life🎉😊

[@thedurablebody]

@@user-uo3zb9kh1c glad it helped!

[@broon4734]

OMG THANK YOU SO MUCH THIS JUST FULLY RECOVERED IT OMG THANK YOUUUU

[@thedurablebody]

Hey broon4734! Glad it helped!

[@hydragamerz7146]

How much time it takes

[@JAMNyt321]

Had this pain for a while now so this will really help

[@mrwilliam969]

Thanks Bruh. 👍🏾

[@Kaykaymart]

It’s been hurting for days now and I couldn’t find out why because I recently sprained my ankle a couple of days ago and I thought I hurt my knee but turns out just my tender

[@ibmongergamingyt5869]

Permanent relief vid plz

[@Lesr8]

Just slowly strengthen it with leg extensions and stuff, and stretch it often while eating healthy and not sitting all the time. Eventually it will be better.

[@mindyhorton9482]

Thank you so muck

[@AloneWorld_7024]

OH MY GOSH BRO! THIS IS THE ONLY VIDEO THAT ACTUALLY HELPED

[@calebmum4582]

This works thanks 🎉

[@cerenalaz]

I don’t think its short time non-permanent relief cuz my doctor gave me this with bunch of others as restorative training. He said its for strengthen the ligaments and tendons around the knee cap.

[@gitimakouee5937]

Thank you

[@LOADINGpower]

Thanks brother I do it right now for 2min it relax

[@squidadmiring5398]

THANK YOU

[@thedurablebody]

You're welcome!

[@jasonsherwood7539]

Had to quit basketball in high school because of jumper knee. Wish I had this back then.

[@Friendlymoose720]

I might have to get a brace I have done things like that for months

[@user-qq1jk5wl2b]

Thanks bro❤❤

[@glendalezeau4811]

Whoa!! This really works 😮

[@thedurablebody]

Pretty cool right! Glad it helped!

[@verybizzareslatin6876]

I happned to scroll onto this right after trying to figure out what in my knee was hurting and how to fix it

[@Goofyvids123]

It is long term because it is an isometric that helps the tendon but thanks 🙏

[@isashahzad9216]

Thanks❤

[@alexmilano9405]

it’s called Osgood schlatter it’s a disease that resolves within years it’s just when your bone under your knee cap is soft so it chips and try’s to rebuild itself so it makes it painful to run squat jump etc. get the knee cap bands they look dumb but they put pressure on it to make me feel better i had mine in 8th grade through like 10th when i was a kid

[@thedurablebody]

Hey Alex! I just want to clarify that this video is intended for patellar tendon pain and not osgood schlatter. While they’re very close together on the knee, they are treated differently. This exercise probably wouldn’t be good for osgood, at least in the beginning when it’s still healing.

[@tebogomohanoe5443]

@@thedurablebody how does 1 sleep like which position like should I bend it or straighten my legs when I sleep ?

[@hudyz_prodzz.]

thank you dude

[@thedurablebody]

Happy to help!

[@Alexsocoin]

Ima try it, It has been a month with this knee pain as a football player

[@Risingbg]

Mine didn't work

[@_ELzY_]

I play volleyball and whenever I land I get crazy knee pains and I will definitely try this

[@nicholasmorton1039]

Same bro

[@percrazie]

Please take a break and so a rehab. I had the same and it resulted in me not being able to jump or run at all for over two years now

[@AshvinTyagi-qs9eb]

hows the knee now brotha?

[@The_foxes-s1h]

I can move my leg finally!

[@ErikPT]

This algorithm is scary knowing me after one google search lol

[@pampaantoksessions5124]

my knee pain is opposite of that side. i think they call it runners knee but i dont know what home remedies to try

[@Ran_dom_Tutorials]

that helped alot

[@thedurablebody]

Glad it helped!

[@Sara.i]

I think I have the same pain. Sometimes it hurts when I’m driving or sometimes it hurts whenever it wants to

[@noahleffze220]

Me too Try doing squats with a kettlebell which u hold in front of your body so u can lean back a little better Focus heavily on the eccentric (lower the weight very slow)

[@Sara.i]

@@noahleffze220 thanks! I wish I could know the reason. I took x ray, blood test but didnt find the problem

[@noahleffze220]

@@Sara.i you can only be certain if you do an mri of the knee. I also had pain while sitting and especially while driving. I had patellar tendinitis. The cause for it could be overtraining or imbalances in your hips or feet. Also if you have very inflexible quads u should stretch them, this releases some of the pressure on the tendon. to really get rid of it u have to do weight training of the legs and also the hipmuscles. But bear in mind that this helps for patellar tendinitis and not for everything in the knee

[@Sara.i]

@@noahleffze220 thank u so much!

[@PixelPlanner_1]

What if wall sits hurt

[@percrazie]

Hey how are you doing? Still struggling with this?

[@PixelPlanner_1]

@@percrazie yes

[@theUSER_0]

You should focus on more extension exercise for legs to fixing petella pain

[@ApoIlonian]

does treatment such as compressing with ice cubes help?

[@guard4617]

Trying this now cause I’ve had the same pain on my left knee and I’ve been trying to troubleshoot it but anything so I don’t gotta see a physical therapist

[@Ayozaycozy]

Just got quad tendinopathy from doing overcoming isometrics😭

[@Monstaray0210]

And then where do you progress to returning to sport after you do wall sits?

[@ANu.S9014]

Thnkuu 😊😊😊

[@Mr.Unknown2099]

Bro. It worked tysm

[@thedurablebody]

I’m glad it helped! Thanks for the comment!

[@smushiroll]

Not sure exacty why but holding leg extensions for 30-60 seconds at a lighter weight really helped with my knee pain

[@owenhaughton7302]

i thought ab this, ill have to give it a try. was it pain in your patellar tendon

[@smushiroll]

@@owenhaughton7302 yupp it was

[@Jajajajajajaja481]

Bro thank you so much for the tutorial, after i do the exercises i dont get the pain anymore and i break a record and i just lift clean and jerk 75 kilogram at my age 13 Btw sorry for the English i just bad at it

[@naufalfadhli1969]

it just happened to me, and i tried this it hurts at first but mins later i feel little relieved

[@Bri_Bri_BriBri]

I have really sore knees and I can barely walk if hurts to squat jump run and even go down stairs like I can’t even bend my knee

[@Kaykaymart]

TYsM

[@_BOOSIEUNCUT]

Any more tips?

[@ThePaquitomlbb]

that helps thanks

[@erikarod]

Do u recommend doing this everyday multiple times a day?

[@TXzadB]

I have had this for like two weeks and it has started popping out under my knee

[@justsayinidontbelieveit8977]

Similar to Spanish squats which have always helped me.

[@eugenelane3291]

Why does it hurt? What would I need to do to get permanent relief?

[@skmohibulla386]

Omg Alhamdulillah...... Its like a magic

[@davidhall4401]

This felt great

[@thedurablebody]

Hey David! Glad it helped!

[@davidhall4401]

@@thedurablebody Thanks

[@redcronojm]

Any tips for a right knee meniscus tear like twice i got it injured for 7 years apart 2011 and 2018. I wasnt careful since basketball jump then and time doing a random box jumping with both times with flat shoes also i was heavy guy. its like i can never want to jump again after second time. I never gotten surgery i waited it out to heal on its own (probably theres scars tissue hanging inside joint might be a problem). I walk normal but times i want to run or hop or if i angle it the wrong way it’ll hurt.

[@santiagocruz9426]

That's right at 90°

[@Madlax2013]

Does it crack multiple times when this pain occurs? If so then this will be helpful for me. I got this pain because of lifting weights

[@Timmy-mi2ef]

Also do knee sits they also help

[@yesgaseno-gase-5930]

i do it with two leg . now my knee is strong as hell

[@thedurablebody]

Nice! Strong knees are always good

[@cornerjon9817]

Doing wall sits is the problem when I do wall site it hurts in the spot

[@thedurablebody]

Hey @cornerjob9817! It's possible either your patellar tendon is too irritated to do this right now or maybe your knee pain is from something else (like patellofemoral joint or something else). Always a safe bet to get it checked out and diagnosed by a doctor

[@Double_TroubleTWINS]

Say this out loud “my knee guy”

[@Logan.66gainz]

Thank you so much

[@thedurablebody]

Glad it helped!

[@bronsonleach3573]

​@thedurablebody Doesn't help me because I had part of my pettla cut out for my ACL. It is painful to walk, let alone do that stuff. I have had this for almost two years, and it makes me depressed being in pain all the time.

[@Logan.66gainz]

@@bronsonleach3573 I’m sorry to hear that

[@bronsonleach3573]

@@Logan.66gainz Tore my other ACL too but had a another graft. I tore them both in college football. I had a more skilled surgeon using the quad tendon instead and I feel hardly any pain in that leg. He sadly doesn't know what to do with the right because it is such a damn mess on MRI due to all the scar tissue and the terrible job the first surgeon did. Basically when they take from a tendon is doesn't grow back. Even though I was promised it would by the first surgeon. They work with two totally different companies. I am debating on going to a university to see what can be done because this is absolutely ridiculous to be living with on a regular basis especially as a blue collar worker.

[@AydenMorales-md1ix]

I play basketball and I need knee relief for as long as possible

[@unedited2716]

WOUNDERFUL ALSO WALL SITS ARE GREAT TO BUILD STRENGHT FROM SITTING TO MUCH AND RECOVERY FROM HIP LOWER BACK SURGERY💯🙏👊🏋👍

[@beenusdiary4770]

i had a knee injury abt a year ago and i just gave it rest for 6 months without any exercise and i noticed my thigh muscle lost alot of muscle and now my kneecap hurts when i run 😢

[@namanvarmastark]

Did you consult doctor

[@godnamgaming2656]

Guys help, its my left knee and i dont know why but its giving me discomfort its not paining... how do i recover this

[@blendspahiu3954]

How many minutes per day you need this and how many days

[@filipivan5125]

He said “short term” so daily.

[@blendspahiu3954]

@@filipivan5125 thank you,pain already gone thanks to this video

[@goguggg]

Ok but how many mounths i need for repause?

[@aparichit9728]

Thanks bro i also have this pain while cutting shooting football but are there more exercise other than wall sit

[@maxw5900]

Straight leg raises, glute bridges, Poliquin step-ups, and GENTLE cross-fiber massage.

[@johngordon3499]

Yea I do that at my physical therapy

[@strickersniper7909]

I got to try it

[@biswarupdas5808]

I'm 16 and im having pain just below knee cap i do cycling everyday for 6-7 kms and have been feeling this pain for quite some time suggest me what to do

[@gilboimesh3583]

Should i do these before or after workouts

[@skill20245]

How our knee get strong aftwr masterb@tion?

[@rambro3k190]

What’s a permanent fix?

[@xDSolo]

What if wall sits hurt my knee?

[@johngordon3499]

I never played sports I just work really hard

[@marissajoypasilaban1631]

Ive had a big bump below my knee for 4 years it really hurts i have it on both of my legs but my left leg hurts the right leg doesnt hurt only my left leg the big bump eveytime it bumps with any object it hurts to much i cant run well since i had this and i also Play football/soccer ⚽

[@hmmodi9052]

How about long term solutions

[@Cobrakai038]

Do you have something to recommen for osgood shlatter cuz i have it and i have had it almost for 3 years and its also hard to play baseball with osgood schlatter cuz it hurts so much

[@EASYCHEEZZ]

Is it supposed to be in excruciating pain while I do it

[@radesosolovski4174]

Thank you I'm football ⚽ player (LW)and i have this problem.

[@0jarnmaster0.]

Does it help you?

[@nepzski]

@@0jarnmaster0. buddy said "have" a day before you commented he did not get it fixed that fast 😂

[@user-on9fm6zz1d]

1 year injury jumbing two legs proke heart 😢