How to Fix Quad & Patellar Tendon Pain |

[@allisonk8316]

I cannot believe this. I had an injury in September 2021. No tendon or meniscus tears, just "tendonitis" and possible "fat pad impingement". I have spent thousands of dollars in physiotherapy, massage, chiropractic, acupuncture, osteopathy trying to heal this. Not to mention my time spent RICE-ing this injury. I was compliant and put in the work - but ~18 months of minimal improvement I stumbled on this video. In 3 weeks, I have gone from taking ibuprofen daily to manage day-to-day 8/10 pain to a 2/10 and back to yoga (albeit some modified poses). I feel like I have my life back and there is a light at the end of the tunnel. I cannot thank you enough.

[@EnhancedChimp]

That man helped me more with my quadricep tendonitis, bicep tendonitis, rotator cuff tear, and warm-up routine than six physiotherapists combined. Sometimes, you need an athlete to fix athletic issues.

[@nfreddyyy]

Well said!

[@ThatGuy-gd1vf]

how do they make money if they fix you..

[@mdkgr]

KZbin needs people like you. Keep doing what you do. Thanks.

[@MountainGlowGloria]

I had an ACL reconstruction using a piece of my quad tendon and its been hell trying to workout my quads in my recovery due to tendonitis. I had to self diagnosing my tendonitis with 0 help or understanding from suregons, physical therapists. These exercises you showed are the only things that have helped me build and quad muscle back without pain. Thank you!!!

[@spitalhelles3380]

fuck thanks for the reminder not to tear my acl

[@sheronsidbury4935]

This makes so much sense. Stopped exercising for about a year and developed this problem. Also work some days 13 hours straight standing with going up and down stairs all day. I developed this quad-knee pain exercise. Great video

[@itsbeiko]

I went back to the gym tonight after almost a year of zero training. My quad tendon flared up right away as soon as I started squatting and it never has before. Thank you for explaining why that happens so clearly

[@lukajanicijevic4552]

Im in reactive stage, do i need to do these exercise or just rest?

[@johna3700]

@@lukajanicijevic4552 bro he literally answers this

[@lukajanicijevic4552]

@@johna3700 bruh i dont have tendonitis anymore😂

[@micky4494]

@@lukajanicijevic4552 what kind of exercise did u do?

[@lukajanicijevic4552]

@@micky4494 bro just rest. I took a break from gym 30 days and i just did spanish squats 45sec x 5 times.

[@stevenhatfield1961]

Fast forward to 6:00. Actually starts talking about how to fix the issue.

[@jasonblahafitness1766]

Steven Hatfield MVP

[@johnd5805]

Disagree. The first six explained to me what I wish I would have known 3 years ago.

[@egjs2006]

Thanks, just saved me 6 minutes of info I got many times elsewhere.

[@shaktishaker]

geez man so loong to get to the point

[@CoasterCrazyy]

@@shaktishaker you are one of those people huh.

[@12FV]

I haven’t trained consistently for 3 months and then decided to go on a 4.5km run 2 days in a row and started to get this pain. This video helped me a lot. Thank you so much! Time to rearrange my training schedule.

[@hugoaviles4762]

It works!!!!! I had a pain on top of my knee for about 4 weeks, I saw this video and started on Monday 3 days after the pain is completely gone!!! Thanks so much!

[@shvetamalhotra4408]

hugo aviles hi hugo, what was the frequency of these exercises for you in a day, the number of sets and repetitions, thank you

[@hugoaviles4762]

@@shvetamalhotra4408 Hi Shveta, I usually do it 3 to 4 time a week 4 sets of 12 repetitions, my knee isn't 100% but definitely much better. Good luck!

[@shvetamalhotra4408]

hugo aviles thanks a bunch ☺️

[@camiloarango9943]

@@shvetamalhotra4408 Hi, how did you go if you don't mind me asking?

[@shvetamalhotra4408]

Camilo Arango hi, not very well

[@steveo5999]

I've had this on and off for about 15 years. I still squat hard and pretty heavy pretty regularly. Sometimes itll get bad. I've seen a pt and they were garbage and didn't really realize the extent to which I've damaged the tendons over the years. It was a waste of money. This video was much more valuable than the entire pt treatment I went through

[@allanlargiovsol4985]

This has been my favourite video about this injury... and it doesnt ignore squatting like all the other videos. Loved it. The little pain check with the incline surface is great.

[@kennybejaran3078]

I can not believe how much this has helped me. I’ve been dealing with this pain for almost three months and couldn’t find any solution to my pain. Icing didn’t helped slightly but I was incapable of working out the way I wanted to because of my pain. I tried everything in this video and next day I performed a air squat with little to no pain. THANK YOU SOOOO MUCH FOR THIS VIDEO

[@harryfung1304]

Kenny Bejaran when ever i do the half wall sit, my quad tendons hurt even more. was this the candles for you or did it feel better after the exercise?

[@d1ndark25]

I'm guessing his knee pain came back lol

[@nadaayman519]

Sudden reactive pain due to unexpected load is exactly what happened to me! What set off my knee pain was adding tennis and horseback riding to my normal weightlifting routine. They had never hurt this bad when I was only weightlifting for more than 6 years. I’m currently slowing things down to doing only one sport per day (I was doing two most days which really messed my knee up).

[@baileycernosek3313]

My pain started 2011 in college volleyball. Weight training was not a huge priority, it was mostly just conditioning. Still battle the pain on and off when I perform a lot of jumping in exercises plus running. I will definitely give these a go.

[@jourdanstickler2018]

Former D1 athlete. My quadricep tendonitis started when I was a young teen in highschool. I was new to dunking at around 15 and did it way too much. Gave myself severe tendonitis. Left it untreated from lack of knowledge for a year and a half. Finally I went and persevered to get PRP treatment. The treatment was successful in taking away the pain however I felt I lost a significant amount of power and explosion.

[@marcus8131996]

Jourdan Stickler same, mine was the patellar tho; could never really put that much for into the ground like I used to, sucks

[@nawaralotaibi8980]

Jourdan Stickler I will take PRP tomorrow I have patella tendons problem much days take u to recover after taking PRP I have marathon race after month & half

[@jourdanstickler2018]

@@nawaralotaibi8980 took me several months to recovery fully

[@fifis101]

I can still do all my quad exercises except the hack squat, which is what caused it in the first place. It was a new stimulus and I obviously just pushed little too far. I went for a 20 min walk yesterday (I never go for walks) and it actually feels soooooo much better for it. Definitely going for another one today!

[@tzahigro]

Same, went from very easy leg days to max failure hack squat.

[@liamcafferty9945]

@@tzahigrohack squats really caused some weird pain for my quad tendon too such as when standing up, but it’s never been so awful and usually I feel slightly better after a warmup. Have you tried barbell squatting Instead? I felt much less pain and stress on my knees from this as opposed to hack squats

[@tzahigro]

@@liamcafferty9945 I can't do barbel squat because of shoulder dislocation thats why I started with the hack squat. Tried to avoid shoulder injury got me knees pain lol

[@liamcafferty9945]

@@tzahigro damnnn that’s very unlucky. Honestly. Try Bulgarian split squats, or walking lunges with heavy dumbbells, if if doesn’t aggravate your shoulder… or kettlebell goblet squats.

[@carlosfonseca697]

Stiffler became a squat doctor? Lol. Awesome video thanks!

[@SquatUniversity]

You know it!

[@Mattyehdams]

Bernard Fonseca hahahaha as soon as I opened the video I thought the same thing

[@rickytroopa2871]

@@SquatUniversity oh shit, now i cant take him serious.. joke for real! great video. Thanks.. my spark was basketball

[@danefoxx8318]

🙌🏻🙌🏾🙌🏽

[@winsdycharles861]

@@Mattyehdams 9opo

[@ivanandreevich8568]

Surprised he didn't mention cross-friction massage of the patellar tendon, stretching the quads out, and doing deep tissue massage on them. It relieves the symptoms a lot.

[@saadxislam]

It's in the older video he had on the same topic.

[@SquatUniversity]

Yes, like Muhammad commented, all of those things are in the previous video I made on patellar tendon pain.

[@adambugajski1898]

can u give me the link to this video please?

[@junehyuckpark6318]

kzbin.info/www/bejne/hYqueWtvg8ithZI

[@bhh1988]

@@SquatUniversity That video is private now...why?

[@rebekah7987]

Thank the Lord for this man and this video. I have had painful aches in my knee to the point where i could not even sleep. This has helped so so much!!! Thank you Dr. Horschig

[@3reena]

This makes so much sense now! I have knee injuries from over 10 years ago from basketball in volleyball back in high school. I always thought it was just knee pain so I went to physical therapy and explain where the pain is but I never felt any better. I recently realized it was probably quadricep tendinitis...I feel a burning/intense tingling above my knee at the lower part of the quad. Squats, wall sits and other exercises hurt that area and I never felt a “burn” or good workout on the targeted areas I was suppose to feel it at.

[@jaleelatafolabi8073]

Omg I am feeling this! Did it ever get better?

[@suzaku4878]

@@jaleelatafolabi8073 same!!! Did it get better for you?

[@plunkett20]

Great video thanks! I am an 40yr old who used to run in college and got back to it. I got in pretty good running shape with no issues and then deconditioned for months and when I got back at at 75% intensity of max from months ago it triggered tendinitis. Thanks.

[@asurat376]

Did the weighted wall sits and pause squats rather than box squats at 40%x5 and ~55% for 3x5. My knee feels the best it’s felt in weeks after a single session. Thank you very much sir.

[@alecwaller8457]

I hope it’s the same for me

[@JonesyVids]

@@alecwaller8457 right there with you, I wanna get back to my regular training!

[@abrahamcoby8917]

@G3nie rbe Rrerrrrr Rr R Rr Rr Reerereeerereeee r Re R R Rr R Enernreberree nr Re R R R Rr Re Rerenrbernerbrnrnrr Rneben Ferrer renr Eres rnrrent efebrberrrbrerrr Enerent re fbnrbbbrb rb eres rbrbernrn eres rrenrbrenrbrnrnrbbrrb eres r re fnrbbrnrnrbrbberrnrnernerbe

[@abrahamcoby8917]

Rn

[@dasdos002]

Did you squat to parallel?

[@chrispeters4186]

It worked!!!!!!!!!!!!!!!!!!!! After suffering for a couple of weeks with really bad quad tendonitis (swelling, pain and very limited range of motion), brought on by pushing workouts too far, I managed to self diagnose. I didn't want to get exposed to covid so no medical center. Instead I found this video and tried the wall squat. INSTANT RELIEF. Felt a lot better immediately afterwards. I can't thank you enough. Seriously, I could barely walk. I thought I had a pretty serious knee injury but it looks like I will be able to get my life back. Turns out lying down wasn't the best medicine.

[@JamesFeey]

What was your exact protocol? Going through the same thing now

[@johnbugnoii]

Thanks so much for these and other patellar exercises!! I’ve been dealing with knee pain for yrs and just did the wall squat and modified single leg one and felt immediate improvement in my knees. Really appreciate all of your videos, super helpful and God bless!!

[@CruentusCruor]

I've been dealing with this for a week now - I did heavy leg presses, followed by long sprints on the treadmill - thanks to your video and exercises, I'm feeling a lot more flexible again, and the pain has gone down significantly

[@secondhandloversph]

my quad tendon pain started when i was inactive for almost two years, then started playing high intensity basketball and performing high intensity plyometrics. I guess my body was not prepped for those activities so my quad tendon took a toll for that. Now, I'm trying to rehab my knees and following Dr. Aaron's advice to fixing the pain.

[@samshermalhi9396]

How’d it go?

[@secondhandloversph]

@@samshermalhi9396 so far so good, i experienced less tendon pain during and after the rehab process

[@samshermalhi9396]

@@secondhandloversph that’s great! How’s it doing now? And what exactly was your “routine”?

[@secondhandloversph]

@@samshermalhi9396 right now, it has improved a lot. I've been doing tons isometric holds, drop jumps, and slow squats as maintenance exercises for my tendons and ligaments. My knees feel better than ever.

[@derreckbasdeo4999]

You are 100% on the button... I experienced a quad tendon injury by ramping up my activity after a few months rest period.

[@bear24908]

I got knee pain from badminton drop shot. this is really help me out from my pain ! thank you for knowledge and sooo creative exercise position :)

[@skylightsignite]

I have had recurring patella and quad tendon pain after I pulled my patella badly running down a steep hill. The pain comes and goes, but I can attribute to to different things such as doing explosive unweighted squat jumps, and increasing my training quickly. After watching your video it explains exactly why. Very useful techniques!

[@SquatUniversity]

I'm so glad this video was helpful! Thanks for checking it out!

[@santiagodelapena3851]

Fantastic! I have been dealing with this for a couple of months (running and squatting triggered it, I think). I added some Spanish squats to these exercises and I am pain free even after heavy squatting. Many thanks! Your series have been very helpful.

[@SquatUniversity]

You're so welcomer! I'm glad that could help so much!

[@dorothyk137]

I am so happy that you provide these videos. My knees have been bothering me since I began my crossfit adventure in my weightloss journey. I was believing my knee pain was related to my weight and 4 years of inactivity after leaving the military. I am going to try these movements to see if any improvement comes. Please continue to update this information on quad+patellar pain. This has been the most helpful source on the internet for this type of issue/injury, for me at least.

[@abhijeetmalik07]

Did it work?

[@juliussalvadorcadavis316]

I cant do split squat. 10/10 pain somewhere above my knee.

[@fofiggitty]

I have a lower quad tendon strain and I am so glad I know about your page and content. Can't wait to get better using your methods and knowledge!

[@hlamp]

Thanks! Had quad tendon pain in both legs from squatting. It was difficult for me to find the information I needed. This video really helped me understand, and address this specific issue. I've been doing a lot of half-squats recently (without noticing). My squat load kept increasing over a few weeks. On the day that I realised I wasn't going low enough, I suddenly did full squats without dialing back the weights. As a result, my tendons got pain the next day from the "unexpected load". Thankfully, I'm pretty sure I'm just in reactive stage.

[@zman-ru3yf]

I know this is an old video but I have to say, this has fixed my quad tendon knee pain 100%. It took a couple months but I have no pain anymore. I still do these three exercises but have increased the weight consistently. Thanks a lot guys

[@micky4494]

how did u get injured?

[@zman-ru3yf]

It wasn't a specific incident that caused the problem but like most tendon issues it was over used. I have been working out for many years and the pain started to develope and I just tried to work around it. Eventually it got to the point I had to stop working out my legs. I tried many things but following this routine is what finally did it. It's been 3 months and I have almost gotten all my strength back. I do the single leg wall seat for 45 seconds. Five times per leg. Single leg split squat with dumbells. Then the barbell box squats. After 4 weeks or so I was able to add other exercises at the end like Legg press and leg extentios. Hope this helps.

[@micky4494]

@@zman-ru3yf thank you for ur time

[@JamesFeey]

@@zman-ru3yf how often did you do these strengthening exercises? Times per week? And how long did it take to resolve?

[@zman-ru3yf]

@James Zyzz I did it 1-2 times a week for my leg day. It started to work after the first few weeks but it was a long process. After about three months I rarely had any pain. I have changed up the workout a bit now but I will always do the single leg wall seat to preload the tendon. For me, that seems to be the most important part of the routine.

[@renzibaby01]

Thank you so much for sharing this. I've been having pain and subsequent challenges with training because of my quad tendon. Now I finally know how to correct it.

[@kanki1174]

Thank you Aaron for these informations. I used to suffer for patellar tendon pain for two years and last year just dropped the bar and spent months with rehab exercises and started to built control and strength from bottom. The pain disappeared in about two to three months and I was able to squat again without pain and kept building the strength back. Whenever I now experience pain it usually happens above kneecap and with your tips I know how to react and it usually helps.

[@andrewbloomfield6905]

Just tried this and was actually the first workout without knee pain for a while! Hopefully not speaking too soon and will keep at it. I did 5x wall sits upward of 1 minute as I needed longer to get warmed up. I also weighted the box squat and unweighted the split squats as they put a bit more pressure on the knee I find.

[@jamescurley8559]

how are you doing now?

[@basvanrhee]

It started for me playing basketball when I was 14 and I’m 41 now. I’ve learned to live with it and can squat, run, and bike, but always with knee pain. It used to be patellar tendinitis, but in the past few years since I started lifting more, it’s exclusively quad tendinitis... I’m going to try some of the exercises you showed and see if it helps. Your videos are some of the best online for proper training. Thanks for doing this!!

[@nd7871]

Ever play basketball again?

[@janineciccone3405]

Thank you for this video! I'm performing the wall squats right now and felt relief immediately.

[@fet6]

Me too!

[@astroboy3493]

I've been a basketball player all my life. Just started playing again after about 13 years of being inactive. My legs were/are really sore from jumping right back into mid level comp. Been experiencing pain in both my knees for a lil over a week now. I will try these exercises because I want to still play at a high level. I'm 38 years old

[@timsullivan3167]

I had patellar tendinitis, which ended with a lateral meniscus repair surgery. I just got back under the bar. I have been using some of your tips and your squat warmup. My knees feel great. I’m going to take it slow and put in the time to improve mobility. Thanks for all the great content!

[@suzaku4878]

Did the latetal meniscus tear cause the tenditis or you had first tenditis and then meniscus problem?

[@timsullivan3167]

​@@suzaku4878 It started with ongoing tendinitis, but there was one particular squat session where the I felt a sharp pain as opposed to the discomfort I had been feeling.

[@sfjwr]

I’m a active duty military member. What caused my knees to hurt and have hurt ever since going on now for about 2 1/2yrs was Rucking. Military standards is a 35lbs ruck and usual distants that we did were miles consisting of 4,6,8,10, and 12. What really caused the injury was I would run up the hills while Rucking and run down the hills to speed up and gain a lot of ground. I did this to past everyone up. I would consistently run/walk straightaways. My knees now ache on a regular bases and when I try ad perform a one legged squad it’s near impossible because of my pain. But squatting with both legs isn’t really a problem. Hurts but achievable.

[@xiKonFuzR]

This is absolutely amazing. Thank you!!

[@chloediggs314]

The stimulus for my patellofemoral syndrome was weighted back squats. I increased my weight too soon + glute medius muscle weakness + internally rotated femur bone misaligned from tibia, causing patella to be lifted on medial side. I own correct toes and would benefit from one on one, ongoing training. I do my best with research, but I want to do better. Thank you for sharing your knowledge!

[@T.Scott_Ashe]

I’ve had patellar tendon pain for over a year now in my right knee. Been in and out of PT to try and fix it, and only now feel like they’re getting on the right tract. I’m a weightlifter, but have been out of training to work on rehab and corrective exercises for a few months now, had a blood patch injection in January, and the PT said we might have to revisit that in a few weeks since I’m still having pain with light cleans/dynamic loading. Box squats with hamstring/glute focus since my posterior chain is weak compared to anterior, lots of other hamstring/glute work, eccentric quad loading with leg extensions and a 6-8 second concentric lowering, and I’m going to try the Bulgarian squats to see if those will help as well.

[@SquatUniversity]

I'm glad to hear you're feeling like you're on the right tract now! It can definitely be a frustrating injury to get over!

[@d1ndark25]

Did you ever fix your knee pain?

[@minimo328]

Did Crossfit for 4 years, never get injured. Now, I am focusing on weightlifting since 3 years. I started a patellar tendonitis at my right knee but I was able to deal with the pain easily. I month ago, after a back squats set, a sat on a bench and felt a very bad pain in my left knee. I hat to stop my training right away and put some ice. I saw a physiotherapist and a chiropractor but the pain stayed. I couldn't stop my trainings cause I was in preparation for the World's. I took a lot of pain killer and did my best. The specialists think it's a quad tendinitis. After to World's, I took 2 weeks off of weightlifting training but continued to move with some crossfit's workouts. I got back on track today but the pain is still there. I am currently waiting for an Xray and IRM. I'll try your exercises and see if it helps.. hope it fixes soon..

[@orlobranch5402]

Basketball did it for me.

[@_DanWright]

same

[@markerving7615]

Orlo Branch same

[@harryfung1304]

Orlo Branch same

[@harryfung1304]

Orlo Branch not even these exercises help. they make my quad tendons hurt more after

[@jetsetradio8200]

Orlo Branch samee

[@rossdx6071]

Love your content Aaron. I appreciate all you do to educate people on injuries and pathologies and the best pathways to recovery!

[@JosueRealty]

I’m definitely in disrepair stage. It’s been a year since I developed outside knee pain from jump training. I used to squat 405lbs for reps and never had a problem, but jumping and landing messed me up.

[@Nobo_On_The_Rocks]

Same here. And i have been visiting multiple docs and have spent quite a shit ton of money on different therapies but none has had helped. The interesting part is though when am lifting heavy or working out regularly the pain subsides, it just comes back the moment i start taking a couple of days off during travel or likewise.

[@jamescurley8559]

how are you doing now? i have had this pain for a year and im hoping it doesn't require surgery or anything major.

[@JosueRealty]

@@jamescurley8559 I’m good now. See a physical therapist if the pain is intolerable

[@jamescurley8559]

@@JosueRealty preciate the response, good to see that there's hope

[@thomasprovitt1806]

I've been dealing with tendon pain above the Knee for about a month and a half now. My pain actually started after the super bowl this year. I threw a watch party and spent most of the day (about 9 hours straight) on my feet in the kitchen baking and prepping food for guests. The day after I developed pain above my dominant side knee when climbing and descending the stairs. Its ebbed and flowed in the time since and gets worse the day after my league practices depending on my intensity level the night prior. I'm overweight (6ft 1in and 300lbs) and have a sedentary job. my only real exercise is playing in a Laser Tag league once a week (the games are comparable in intensity to pick up basketball.)

[@PhilipSherriff]

Hi Dr, Thanks for your video. I've had Patellar tendinopathy for 12 yrs now. Initial injuries were landing on my left knee and dislocating my right patellar twice. Basketball flared it up in the initial stages. Running long distances over 2km also flares it up as does agility. Sitting still is probably the worst for it. I've tried decline eccentrics programs, squats, etc. CrossFit overall goes ok, but I'm doing a 12kw weightlifting program now and am struggling a bit with flare ups. Things that help are "the emmett technique" which is a neuro release of some muscles...but symptoms only take a few days to re occur. I'm currently doing an 8wk quad loading program on the leg extension with 30s of isometrics for 2 weeks, 30s of eccentrics for 2 weeks and then a combination for another month. No real relief so far (halfway through right now with my physio). Very frustrating being in pain now for so long.

[@SquatUniversity]

It can definitely be a frustrating thing dealing with injury for that long. You'll have to let me know how the injury progresses as you go through this loading program!

[@PhilipSherriff]

Thanks for replying. Will do. I'm in the final phase now for doing the quad loading program on the leg extension machine. Single leg 3 secs concentric, 2 secs isometric hold at the top and 5 secs eccentric. A bit of pain reduction at present. I'll report back with how it goes. I'm also doing 1km of running practice (forward lean from the ankles focus with higher cadence, hip bridges and calf raises) to supplement.

[@fbastmar]

@@PhilipSherriff Hello Phillip. Did these exercises work for you? I've been having some knee pain for about two years now. I've reduced it but I haven't been able to get rid of it completely

[@fieoz87]

Francisco Bastardo 2 years for me as well from hockey

[@PhilipSherriff]

Hi guys, no real luck on my quad loading program this year or 6 rounds of PRP injections which i just finished. I'm going to trial next a mix of rest, spanish squats and box squats. Then I'll try shockwave therapy afterwards.

[@201lewie]

Hey mate, It is now October, my knee started to have pain in February/ March. Since then I have been seeing the GP DR regularly and Physio every week. I have had many scans from ulstrasounds to MRI’s and it is noticeable that I have a torn quad tendon above the knee. I have only recently been able to go back to loaded box squats (40% of Max). Extremely frustrating as I was on a great training plan. The pain began when I started training legs and lots of squats once a week into twice a week. Since then this issue went on and on during covid. I am also booked into the sport physician and hope it process some more clarity, I’m just glad I’m in the Aus military so medical is free ! This video does give me some more clarity to just my Physio so thank you very much, I hope I’ll be on the mend soon !

[@estuardomarcos3739]

I did the program smolov. Pushed through it and it’s been 6 months and my quad tendon hasn’t been the same. I was happy that I could fix it until the last min of the video 🤦‍♂️😂

[@GETmeHOPS]

Estuardo Marcos dude the smolov workout got me too! Never done it before. Was on it about 1 month and now I can’t do any type of squatting

[@keisoku6825]

@@GETmeHOPS do u mean that smolov made it worse for you?

[@universalschoolofboxing5071]

thank you! It was putting a much heavier weight on the ATG Squat. I was so happy the 1st time I did it and was spared. I wanted to show off and did it again a few days later to show someone my progress. I felt the pain at the bottom of the squat. that's when the patellar tendon pain started.

[@ivanrizzo2066]

Awesome video as always! My knee pain started in a crossfit training and it is still coming back after 2 years. Did MRI and nothing is damaged so I hope that with exercise it goes away...again...

[@alshifaakram3338]

Hey... Any updates sir???

[@StephiePpn]

Had pain for months that finally went away for a couple more months. Got sick and was off workouts completely for a month. Jumped back in with a run followed by weight training the next couple days and BAM. Back again.

[@jameschanner3765]

I was a paratrooper and cant remember a time in my adult life without quad tendon pain.

[@rndst6]

PHENOMENAL BRO... HAD THIS FOR SEVERAL YEARS

[@joanapeaguda3474]

I had quad tendon pain for a month. I got back to the gym after 4 years and started training a bit too hard. After resting and skipping squats and lunges, I feel a lot better. I can now squat without pain, but I’m still afraid to load up the weights. I will definitely try the exercises you showed since my quads have been feeling a bit weak.

[@SquatUniversity]

Glad you're feeling better! Take it smart this time and don't load back to quickly and LISTEN to your body!

[@imnotastar1298]

BRO, You know what you're talking about. You just fixed almost 20years of pain from running and sports with just the corrective exercises here NO LIE. Literally thought i just had a bad knee and little cartilage left. (Self diagnosis) Im 33 feel 20 again after doing just the corrective wall sits!!!

[@FeliceCastelletti]

Great vid. I've been dealing with quad tendon pain for a few weeks now, but as I train 3 times/week (crossfit) I can't go on like this any longer. I am 6'5'' tall and it took me a long time to get a decent squat technique, maybe there is something more to be improved. Thank you !!

[@ethanbuckley4206]

Hey Doc quadriceps tendonitis started 2 days ago for me I have never had issues with this before I'm going to follow this way of training for 2 weeks I'm glad I have got this opportunity to deal with it personally so that I can support my clients that may have the same condition. Im not sure what has caused it, it all of a sudden come on from no where thankyou for this 👍🏻

[@DGNventures]

"Sean William squat" out here

[@jetsetradio8200]

barry f duuuudeee 😂😂😂 fr

[@Human-xw6pt]

Bro ur a straight up w the diagnosis matched with exactly what happened to me and the exercises help a TON. Tysm bro ur the goat

[@mariolp2999]

I have been dealing with this quad pain for years on and off. I recently integrated the following: 4 inch deficit snatch dead-lifts one leg squat pistol to a bench regular squat to a bench/low box barbel glute bridges and it seems that the pain is slowing going away..

[@josepinchero]

I have inside of the knee tendonopathy and did something just like this to finally heal that area (isometrics like a bent knee copenhagen hold 3X45 secs + slow eccentrics). my PT said that this is the newest understanding of tendon repair...we cant rest them...they need to heal thru slow and steady load like this. thanks!

[@mike191919283474664]

Very clear, concise info. Thanks!

[@mike191919283474664]

I had high hamstring tendinopathy that combined with a couple of ankle sprains on same leg put too much pressure on my knee. Got really bad during a soccer game after I decided to squat the day before. 3 unstable points on my leg has obviously led to further issues in my back etc. Taking the year out to fix my body. Cheers.

[@SquatUniversity]

I'll actually be writing and making a video on that topic in the future!

[@captainofnumenor8221]

5 x 45 second slight wall sit (activate quads) 5x8 Single leg squat 5x8 Box squat

[@S0rr0w93]

I should've watched this video before I squatted through the pain and hit a new 1rm 😶

[@TheTwitchybird]

Suffered a back injury and had to take 3 weeks off training. Came back and thought doing single leg leg press was a good idea (less load on my back). Felt some nasty knee pain during my first rep and my knee has been painful ever since. Will try these exercises

[@babyleaffb1727]

I don’t feel constant pain it’s just that sometimes when I squat I’ll feel a sharp pain in one of my knees and it’ll only hurt for like 1-2 minutes after that

[@tanishkven7762]

I get the same thing , I just don't know what its called

[@gkhogg]

I was marathon training with no issues, and worked up to 16 mile runs for my long run day. I missed squats and added them in, but I think I did them too heavy and missed a week of runs due to insane DOMS. I added in sled pushes and pulls for a mile and started jumping rope, but when I jumped rope I noticed a lot of patellar tendon pain. I reduced my mileage drastically, but even at a 3 mile run I could kind of feel it post run. Nothing agonizing. I immediately stopped all running, sled pushing/pulling, and jump roping. I am switching to an active rehab program, I'm a few days in and they're already feeling better. Hopefully I can begin to build my run miles up again in the next 4-6 weeks and I won't let my squats fall out of my regimen completely this time.

[@Sergeant1990]

When I squad deep I feel a knife getting in my quad tendon.

[@paulshealthfitness7922]

yeah your knee was probably too far forward in relation to your foot. work out your glute med muscle, and do slow squats on a bosu ball, foam roll/ stretch legs and glutes/hip flexors

[@filukkasophiaskoue2096]

then dont do it

[@loveday80x]

This is such a great explanation! I had a patellar dislocation and after starting to walk again I got pain in the quad tendon. I know now it's because my quad tendon was shocked by waking again after such a long time of not being engaged because of the knee braces

[@seenamonshugar]

Thank u so much! I actually had the pain for 1.5 months. 😭😭😭 hope it isn’t too late to correct it.

[@nazemulkhan3802]

Yes just sniff my bumhole when i fart

[@mariusbroucke6233]

I got patellar tendonitis from doing tricking (an artistic mix between martial arts and acrobatics) the pain symptoms came out of nowhere, I got in the second stage of the injury, i am healing slowly after some months i am back dooing flips on one leg so everyone can beat patellar tendonitis ! Cheers

[@SquatUniversity]

Thanks for sharing your story!

[@tnine3]

Been having this pain for 3 weeks roughly.... slight pain when I walk up stairs. I cut outdoor running for stationary cycling, smart idea?

[@SquatUniversity]

Sounds like a very smart idea while you return to full health

[@paulpaynter6219]

Quad tendonitis came 1st time in 20 years. I ran on asphalt, Olympic WL 2-3X/wk with hurdle hops 2X/wk, FS 1X/wk, BS 1X/wk. Thanks for rehab exercise tips which confirmed by knowledge and intuition. Paul Paynter MS CSCS USAW USATF

[@factor1114]

*Just do that exercise in **_Bulletproof Your Knee_** - it'll fix a bunch of knee problems for good.*

[@davea3641]

For real?

[@milliegarcia1536]

SCAM

[@tinawei9489]

I bought Bulletproof Your Knee. It did help to a certain degree, you can recover to the point that jogging and going up & down stairs shouldn't be any problem. But for basketball, volleyball players, this book doesn't help that much, if your goal is going back court and continue your old training routine...

[@scramjet7466]

I can't believe how awesome your tips were. Just holding that shallow wall sit seems to be helping me a lot. I'll try not to sit in weird sitting postures too

[@galaxybounce1002]

Is it advisable to do the corrective exercises when you’re only in the reactive phase? Or are they reserved only for when you’re in the disrepair phase?

[@skrubalicious5167]

I feel like my knee hurt and got injured when I immediately jumped to heavy ass weight on the leg press because I thought it’d be funny. As I pushed through the reps I felt a growing discomfort at the top of my knee. I immediately stopped but I then felt a slight discomfort anytime I squatted or put pressure on my knee. Doing these exercises has helped the pain and really highlighted the fact I have one leg weaker than the other and I now focus on fixing that so that my training can go back to normal

[@paulandjohnfan1]

ME TOO. That’s how my pain started because of my suddenly heavy leg press

[@aomaigad]

Hey doc! I've experienced knee pain for years and it never really goes away (im 22 years old). How often and how much of these excercises should I do every week do u think?

[@maciek8172]

Im not a doctor but according to what I've read about tendon injuries and my interaction with physical therapists and my own experience with tendon injuries one day train and one day rest and so forth. Focus alot on the way down, because that is when your tendon gets stronger and becomes more elastic, the way up is not as important. Try to go five seconds down.

[@rigofux]

Gardening! Seems silly but the intense week/weeks of spring of getting everything ready and planting thousands and thousands of plants (moving in deep squats in unintentional ways for hours on end) will almonst always be tough on my quadriceps tendon. This year I thought I had done a good prehab-protocol but it was still tender and upset... but recovering faster at least. Next year I will be doing mot heavy loaded excercices in end range to "prep". For gardening! Haha!

[@shereesenance6594]

I've got quad pain. Only feel it when knees are in a bent position. Very tight and unable to rest on heels while doing yoga poses

[@mertcan4957]

same, and shit hurts

[@kcbluebutterfly2182]

Finally someone who can help me understand what is going on. Above my knee started hurting when I stand up from a squat. Pain is horrible. If I squat through out the day my knee and lower thigh is sore. My knee does look. And swollen. And then my upper outer thigh and right knee feels tired and painful when I walk but goes away when i sit down. Not good for a mom who is trying to get things done and play with kids

[@extrasmack]

Good content. Recently dealt with quad tendon pain caused by simply jumping off a truck bed after having become completely detrained. Dealt with by being mostly inactive for a couple weeks. Now slowly working into a routine again and all seems okay. My question is would including these as a prehab protocol be advised or would it be counterproductive? Is some form of prehab even necessary in most similar situations or is it a "trust your current general strength program and the rest will take care of itself" situation? Thanks for all the awesome info you put out! 👍

[@SquatUniversity]

Great question Paul - if any of these would be great prehab exercises it would be the bulgarian split squats. Otherwise I think the most important concept is to not jump too quickly with intensity/frequency/volume in order to keep the tendons safe.

[@Mcheree]

This information is a God send. My pain started a couple months after aggressively starting weightlifting. I guess I started to go up in weight too fast.

[@Ray-ed5cp]

I was playing basketball outdoors and my knees have been giving me trouble for weeks now.

[@danielflip4137]

same man same

[@gateaublasted]

You've just explained this condition perfectly.. I'm a hill walker and decided to give trail running a go.. go big or go home didn't work that way!! I don't lift by can translate the ideas to something that'll fit me.. cheers from Scotland!!

[@Mr.Stroke0331]

Damn this is exactly what I have and today is squat day....KZbin does it again...#howdotheyknow

[@lorangyvasquez6526]

I was an active runner back in the day so that probably had something to do with and also doing the insanity workouts. My knees have never been the same since. Lifting weights has accelerated the pain and it hasn’t gone away for months

[@emilopez4957]

I feel you. I’ve been going through the same. My started getting better after 2 months of physical therapy, but it still hurts. I just want to get back to normal :(

[@wesleyfrank3495]

Hey man, awesome video! So I started squatting 3 times a week about 3 weeks ago (1 used to squat once a week usually) and I've recently started to feel minor discomfort in my quad tendon. I'm pretty sure I'm in the reactive stage. Would you suggest I take a few days off and then continue training as normal? Also once my tendon is healed how do I get it used to the new training frequency of squatting 3 times a week?

[@superpaulgarden]

Unless you’re in your 20’s your body won’t likely be able to recover from three squat sessions a week. And even so you risk burning out your joints before you’re 40. Unless you are an Olympian or going for a world record assess if you really need to be squatting that often my friend. Squat twice a week and do assistance exercises the other day if you really have the urge to do three days

[@gregpeterburs4155]

I’ve been training since I was 17 , 77 now . At 73 I had both knees replaced. Slowly got back into squats, leg press, cardio exercises. Had my 3 year X-ray and checkup , orthopedic doctor said they were pristine. The problem is I have is tendon pain to the point of not recovering for a week . The weird thing is I was doing better a year and half after my TKR’s then mow . I also hike a lot. Trying to figure out what I should do in my situation. I’ve even tried hip squats and extensions 🤔

[@dark.mode.on.]

This sounds too complex for a quick KZbin solution. I‘d rather go to a professional therapist.

[@maxbellino9938]

Did anyone else get it from basketball?

[@SquatUniversity]

Often, that's why it was originally called "jumpers knee"

[@iliketurtles1027]

Yeah the guy who commented above

[@AlwonDomz]

I'm a runner, but not a trained one. I've grown accustomed to it as my go-to workout, but years of mismanaging my body's strengthening, conditioning and recovery has left my knees (The right one primarily) with chondromalacia like symptoms (sitting in cars or on a plane with my knees bent or weight on my lap/quads for too long causes MAJOR discomfort below my kneecaps). I noticed single leg lunges triggers my knee tenderness most, so I've been adding more strength and conditioning classes with yoga for flexibility and have noticed minor improvements. Jiu-Jitsu has improved my plantar fasciitis like symptoms, which perhaps is caused because I'm flat footed. I can definitely tell how imbalanced my body's muscularity is from only distance running w/o proper footwear, musculoskeletal development, and stretching.

[@SquatUniversity]

This blog post may be able to send you in the right direction: squatuniversity.com/2017/07/07/how-to-fix-patellar-compressive-syndrome/

[@Sal-uh5pc]

Im in the degenerative phase.. 6 months.. Im fucked and it wont heal. I might look into prp.

[@tommybarnes3511]

Get the Tenex Procedure!

[@Sal-uh5pc]

@@tommybarnes3511 i found out i have minor degeneration in my anterior and posterior horns of my medial meniscus. This all happened after an incident because thats when the pain started. Mri didnt catch the tendinopathy but i also read that an mri is only sensitive with meniscus, acl,pcl,lcl and mcl.

[@jordantroy3842]

I am also 6 months with pain. However my MRI only says mild tendonitis and very minor degeneration of the lateral ligament (grade 2). The Traumatologist told me this is normal for a 27 year old sportsman?! Doesn´t feel too normal! I have done 2 months of Physio and now i am continuing alone with my corrective exercises, knee flossing, stretching etc. I found swapping to heat treatment and flossing to be much better than ice/no flossing. I also suggest strenghtening the VMO as much as possible. Poliquid step ups have helped me a lot. This is not a short process unfortunately but it is getting better. I am now training legs again albeit with a very slow warmup, slow eccentrics, paused reps and moderate load. Not ideal , but at least the legs are finally growing slightly again and the tendon is getting stronger.

[@tommybarnes3511]

@@jordantroy3842 I'm right along with you. Stay with it bro and thanks for the tips about the heat and flossing. That's helps alot.

[@parixitrao954]

@@jordantroy3842 8

[@sudhansh14]

I used to go for run,s and because the gyms were closed during the lockdown, I had not trained legs in like 4-5 months!! This might’ve added an extra tension while I was running and jumping on hard roads in london, which was responsible for the pain. Still recovering!

[@drob3962]

The worst part is realizing I’m in the “degenerative” phase.. I truly don’t know what to do

[@seferozdemir5271]

+ 1

[@fbastmar]

I think i'm there too. But don't worry, you can still squat. Head over to the athlean-x channel and watch all of the knee pain videos. They will help a great deal. At least they helped me

[@iwantlee9510]

I have accepted that Ill never squat again. I train partly for work, so risking another squat injury isnt worth it for me.

[@samuelgez]

@@iwantlee9510 @kneesovertoesguy will help you get back to it

[@zlader-x8084]

Me tooooo