Jumper's Knee: Spanish Squat Study (Fix Patellar Tendon Pain)

[@CoolColJ]

A single leg Sissy squat hold at 50% ROM loads up the patella pretty good and the burn after 1min is killer!

[@jake_tuura]

Awesome! Cheers for sharing, brother!

[@SWAGsocitey]

Yes and add load to it! Works like a charm. A weighted vest or hold something heavy! Great vid

[@jake_tuura]

Cheers! I’ve never tried load. Jill Cook (tendon researcher) says you can just play with the level of the hips to make it more difficult.

[@SWAGsocitey]

Jake Tuura yea my physical therapist started me on 5-10lbs for 5 sets of 50 seconds. Now I’m at 20 lbs for 5 sets for the past 5 months. Able to play and dunk everyday. I feel like it keeps the tendon sturdy for us dunkers! Also I add the seated leg extension with two 10 lb ankle weights or add in your lunge isos. Pain free! Wee

[@jake_tuura]

SWAGsociety Lol. Wee indeed

[@R0BERTMAY]

Love this just had patella tendon surgery 8 months post op and struggling.

[@ashgherense2555]

Are you doing rehab every day? I also did surgery 1,5 year ago.

[@R0BERTMAY]

@ashgherense2555 yes pretty much every day. The anchor in the top of the knee sticks out and feels like it is stabbing my quad tendon.

[@ashgherense2555]

@@R0BERTMAY Did you do the open surgery? Because I had arthroscopy, they removed the damaged tissue from the tendon and ground down my patella tip to prevent impingement again. I was fully recovered after five and a half months when I played matches again. But a lot of rehab was required after the procedure.

[@R0BERTMAY]

@ashgherense2555 open surgery. Drilled through my patella to anchor it back into place. I need to go back to hospital I think as the anchor is sticking out and sort of stabbing me if that makes sense. I cant rehab any more than I have as the pain is rediculous

[@ashgherense2555]

@@R0BERTMAY Well it sounds like you need to go to the hospital and ask them to examine your knee again. After such a long time, you shouldn't be in so much pain and should have come a long way in rehabilitation. Hope it works out and good luck.

[@mpgrewal00]

Nice video to the point and with good demonstrations.

[@jake_tuura]

Thank you

[@bodilycurious2519]

Hi Jake! What about squatting against the wall? I have been watching your videos and I tried with that one since I didn't think about buying an elastic band. Now that I think about it, I might buy one haha :D

[@jake_tuura]

It can be good, progress it to a single leg wall sit so you can get more strain on the tendon.

[@ThePetieProject]

What are your thoughts on an isometric on a slant board vs Spanish squat iso? Seems like both would produce similar results but curious on your take.

[@jake_tuura]

It can be good. If it works for you, go ahead and use it.

[@ThePetieProject]

@@jake_tuura Cool, thanks for the response. Been trying some of the other isometrics outlined in your video series especially as it relates to strengthening the soleus. Thanks again for this amazing content. I've finished the whole series and am very impressed with the concise depth of information as well as application of the data outlined. Will be checking out your podcast soon.

[@jake_tuura]

@@ThePetieProject Cheers for that! Hope it helps

[@bigpapichullo3079]

In this study, as mentioned in the video, they did 5 sets on each day of 5 days in the week, but correct me if I‘m wrong, didn‘t you mention in one of your videos that we should exercise twice daily? So wouldn‘t it actually be 10 sets to be performed on each day?

[@jake_tuura]

You can exercise twice daily, yes. So you could do 10 sets each day in early stage rehab.

[@AthleticPreparation]

booom - always dropping bombs 💣

[@jake_tuura]

Cheers

[@abdulgaming3095]

Can we still play sports like field hockey or football⚽ during the rehabilitation and Spanish squad exercises

[@jake_tuura]

In general, if pain is regularly a 3/10 or less, you should be fine to continue those activities… but sometimes that’s not realistic and you have to play. So it depends.

[@kozed130]

I just realized I did this exercise wrong for a few months maybe 🤦‍♂️

[@skullknight4134]

How could you did it wrong wtf....🤦

[@kozed130]

@@skullknight4134 relax, i just put the band wrong 🤷‍♀️

[@HoopstrongCoach]

Hey Jake, would you recommend an athlete use some isometrics as a part of their on court warm up? Got a client with a tendonopathy. Gets sore when sat still and pain increases during store release movements.

[@jake_tuura]

If they want to, yes. You should rehab them outside of the court so they don’t need a special warmup to feel good.

[@Portmant186]

What would be a good frequency for this per week in your opinion?

[@jake_tuura]

Depends on where the person is at in their rehab

[@filoreykjavik]

Is a wall-sit practically the same?

[@jake_tuura]

@@filoreykjavik no, wall sit it easy, Spanish squat is hard

[@filoreykjavik]

@@jake_tuura oh okay thank you for the response! I'll try this out

[@filoreykjavik]

@@jake_tuura I find single-leg wall sit harder than spanish squat

[@jake_tuura]

@@filoreykjavik many such cases

[@jake_tuura]

@@filoreykjavik double leg wall sit is very easy. Single is hard.

[@dereksmithfor3]

Should you feel a good quad burn with this movement after 30 seconds? Also any advice on how to keep the torso more upright?

[@jake_tuura]

Yes

[@benjagaete2695]

a good way to keep your torso more upright is to tense up the band to its full capacity, the more far back you put yourself the more tension you put on it the more upright it will allow you to be given that the pressure of the band wont let you fall back

[@MuhammadLaher]

Great video, well researched and good explanation. I get a sharp pain in the front of my knees when I do this. Any thoughts on why? Thoughts on modifying the movement?

[@jake_tuura]

The pain should get better and better with each set. If this isn't happening, then you may not have a patellar tendon issue. Tendon pain should decrease or completely go away with isometrics.

[@MuhammadLaher]

Jake Tuura thanks. I get in the hold and everything is fine but after 30-40 seconds or so I get a very sharp almost electric type pain in the front of the knee. It happens on every set, and seems to come quicker and sharper if I squat lower.

[@jake_tuura]

Muhammad Laher I think you have something else going on. Get it checked out.

[@MuhammadLaher]

Jake Tuura thanks for your input. Yeah I think I will as the isometric treatment isn’t working so as you say I likely have something else. Thanks again!

[@aaronwilson6410]

@@MuhammadLaher I get the same pain, any updates on what you did to improve your function?

[@fizzyfish-k4q]

Hi, Jake. I'm a serious skateboarder, mountain biker and BMX street rider. I need a lot of pop to hop the bike/board on jumps etc. I have quad tendinopathy and possibly chondromalacia PTPS. Will the Spanish squat help or are there others you'd recommend that are more suitable? Please advise. Love your content. Thanks so much!

[@TieranOfficial]

Did you ever find something that helps? I skateboarded for 20 years and now am having problems even going up stairs

[@fizzyfish-k4q]

​@@TieranOfficial Was it 20 years of street skating? Did you do a lot of drops and ollie tricks? How old are you now and where on the knee is the pain located exactly?

[@TieranOfficial]

@@fizzyfish-k4q a mix, lots of transition and high impact. I'm 33. Mainly my right knee (I'm goofy so front leg)

[@fizzyfish-k4q]

@@TieranOfficial This helped me. reduce the pain by about 60%. kzbin.info/www/bejne/hInHdJ2KZ7angKMsi=AoJNVxdq3bLQbeHI

[@fizzyfish-k4q]

@@TieranOfficial And this: kzbin.info/www/bejne/hInHdJ2KZ7angKMsi=71zvrb0Che_KGcSA Avoid stairs, hills, quad exercises or anything that causes more than 3/10 for pain. Then get an ortho to do an MRI. I don't want to scare you but 20 years of high impact skating is some serious wear and tear on the knee.

[@TheDazboo]

How long is the rest time after the 30 second hold before the next one? @jake_tuura

[@erikchu5996]

Sup coach, is the patellar tendon supposed to burn after a set? mine is

[@jake_tuura]

It can... if you're getting increased pain responses the following day from it, then take it easier until that doesn't happen and progress from there

[@ericsong356]

how do wall sits during which you constantly push into the wall compared to spanish squats?

[@jake_tuura]

Wall sits are too easy compared to Spanish squats… they can work if you’re very weak. You could also do single leg wall sit to make it harder.

[@championchuck777]

What is the resistance band and weight that is being used in the video?

[@jake_tuura]

No clue. They use a belt in the studies. Belt works better. Just something strong that won’t move much.

[@NODKclan]

Hello Coach, Does the spanish squat put enough stress on the patellar tendon to use it specifically for tendon health if you add load to a point where failure kicks in after 30-45 seconds? And is 5 times a week the appropriate amount for tendon health sessions?

[@jake_tuura]

Yes, Spanish Squat is enough load. You don’t need to add load to It. Keep the torso as upright as possible and sit lower to get more stress on the knee extensors and patellar tendon... there is no way to say how many tendon health sessions is best. It always depends on the case, how much pain there is, what else is going on outside of these sessions, etc.

[@michaelkulman7095]

Opinion on Spanish squats as a general exercise and to head off these problems as well? Not isometric holds but normal range.

[@jake_tuura]

Go ahead

[@camerondanchuk5558]

Should you feel any pain in the knee after the excercise or extreme soreness

[@jake_tuura]

Depends. Usually no. But pain response the day after is more important than pain during as long as it’s not excruciating pain

[@camerondanchuk5558]

@@jake_tuuranot really horrible pain just sometimes some soreness after the movement next day it feels great though

[@jake_tuura]

@@camerondanchuk5558 should be good then

[@Anon.G]

How about reverse Nordic isos?

[@jake_tuura]

They can be good, yes. But, in my experience, Spanish squats, leg extension, sissy squat, and split squat variations are better. But reverse nordics could be good for you. Try them out and see.

[@Anon.G]

@@jake_tuura split squat isos are good for me in particular for the calf but I like the flexibility increases in the rec fem that the reverse Nordic gives. Also anecdotally helps my quad tendon more. Time and place for almost everything.

[@jake_tuura]

@@Anon.G Yes, everyone responds differently to certain exercises. Some feel best from iso lunges, some hurt worse from them and respond better to bilateral exercises. Find what works and use it.

[@CoolColJ]

I find the stretch of these flare up the patella pain

[@Barracuda101]

Rest time between sets?

[@jake_tuura]

2-3 min

[@helloareyouthere9992]

Every day? How often?

[@jake_tuura]

You can, yes. Read this: jackedathlete.com/3-concepts-for-juicy-tendons/

[@bluedasher3989]

how much do you rest between sets of the spanish squat isos (45sec each set )

[@jake_tuura]

2 minutes