Patellar Tendonitis Stretches: Waste of Time?

[@gothops2632]

Thanks for the video. What's your opinion on the Knees over toes guy?

[@MartinKoban]

I enjoy watching his videos about his athletic feats. Cool stuff. You could say that I’m the „patellar tendonitis“-guy and there’s a reason why I focus on one particular topic over addressing everything. I started my work in 2012 with a book and later on a video course that used one exercise approach for a variety of knee issues, but I soon faced two problems: 1) Different knee injuries require (sometimes significantly) different approaches in terms of exercise 2) I cannot answer someone’s question about his/her specific situation with injury X if I haven’t studied injury X in depth Off the top of my head the list of knee injuries includes: patellar tendonitis, quadriceps tendonitis, (distal) hamstring tendonitis, PFPS, ITBS, Baker’s Cyst, Plica Syndrome, Popliteus Syndrome, Osteoarthritis, Chondromalacia, Patellar maltracking, Osgood Schlatter Syndrome, Sinding Larson Syndrome, Issues with the ligaments (ACL,PCL,MCL,LCL), Mensicus pathologies, etc… It took me close to two years of studying just to master the single topic of patellar tendonitis to my satisfaction and if someone asks about one of the other injuries I’m quick to say that it’s outside my area of expertise, because I’d rather err on the side of caution. The topic of health is too important to me not to. Whether or not Ben Patrick has found a way to overcome these two problems to address 15+ different knee pathologies with one exercise approach I do not know because I’m on the outside, looking in. But based on all the KZbin comments praising him there must be many thousands of people taking his course though so I’m sure you can find plenty of unbiased feedback about it on Google :-)

[@gothops2632]

@@MartinKoban Wow thanks very much for taking the time to type out such a detailed reply! 👍

[@DavidBertossi]

@@MartinKoban Thanks for replying. I think the kneeovertoesguy approach is a bit too generalized, hence it will work for some and not so much for others.

[@Mktgaming2023]

@@DavidBertossi All I can say is I had (what I still think is) Patellar Tendonitis for close to 5 years. I'm talking real pain, with all of the classic symptoms of P/T. I started with KOT Guy around 11-12 week ago (I'm close to finishing his Zero Standards 12 Week block) and my knees are literally on a whole new level of Pain-Free, I honestly can't praise it enough, and (providing you stick to his protocol) I can thoroughly recommend it, right now I can say i'm completely pain free. I'm still taking it slowly but i can finally enjoy the gym and long walks again. 👍

[@filukkasunivers2389]

@@Mktgaming2023 i tried some of hi´s exercises too, not doing that again, now i have more pain

[@Suarincete]

Hi, i wanted to tell you that you helped me through beating patellar teendonitis during covid isolation and now its gone! Thank you a lot. Now im facing cuadricipital tendon tendinosis and im still working on it while i play basketball. The pain changes from week to week and usually gets worse when i stop working out for 3-4 days. Stretching and foam rolling has been huge for me. Good luck to every one facing this tedious injury and never lose hope.

[@GreeZlycheeZings]

Thank you so much for all you efforts and information you share. It’s been incredibly useful.

[@nathantoney.1501]

Thank you. I flared up again. It’s always frightening to have a flare up. I come to your site for inspiration. I know I will completely heal!

[@MartinKoban]

It happens, but it's not the end of the world. Just keep up the strengthening work and flare-ups will happen less often in the future.

[@nathantoney.1501]

I just got back from a mtb ride. Hopefully I don’t experience a flare up.

[@endo9902]

Martin, for those who get pain when stretching.. vacuum cupping massage is an excellent way to stretch the quads. Personally, I think they are more effective than stretching and foam rolling or massage. Deep heat with far infrared heater and vacuum cupping is super excellent stretching way.

[@MartinKoban]

Thanks for sharing Endo.

[@MrK.A]

Great video

[@khuetran9775]

look forward to your video about magnesium supplement

[@JordyJayHomer]

Here's an anecdote: I once apparently pinched the cartilages in both of my knees by doing the kneeling quad stretches on a too-hard surface (one thin-ish pillow on the floor). It wasn't too bad -- I was only off cycling for about 2 weeks -- but it's obviously easily avoidable. I now only kneel on a couch or the edge of my bed. I found kneeling on the floor on only one thin cushion insufficient. Tell all ya friends :-)

[@MartinKoban]

Had the same problem. I used to use a thick pillow, but I got this new mini yoga mat that's very squishy. It's also a bit how you set up. That's difficult to describe, but essentially I found it's easier on the knee if I sort of slide the knee into place so that pressure doesn't directly start on the knee, but sort of slides to position from the quad-side of the kneecap (vs. directly down). One thing's for sure though: the regular quad stretch with holding your ankle behind your body doesn't work nearly as well.

[@astrudlang7557]

Great information, great accent 😁thank you so much!! Und Grüssle aus Tübingen

[@724370013]

Hi, nice vid, what shoes do you wear on the video, please?

[@mihirpadhye4067]

How to know if my quadriceps tendonitis is healed completely?

[@Chosgaming]

Thankyou so much now i m fully recovered and now i can play soccer happily 😊😊😊 One more time thankyou so much

[@EL-oe9dx]

what's helped you the most?

[@RedheadTraining]

I've been reading a bunch about patellar tendonisis, both your articles, researches, Squat University, etc. All of it seems to come down to the same methods, which is appreciable cause it's backed by evidence. From what I have gathered tho, quad tendonisis is rarer, but the treatment seems to be the same, or am I mistaken ? Also, do you recommend a trial and error approach regarding treatment, meaning would you recommend HSR first then slant board eccentrics, or the opposite, or every case depends on the individual ?

[@veronicakidd4300]

I had patellar tendinopathy diagnosed in December and have followed a physio programme to get back running. All good (been able to run 5k without pain over the 4 months). Yesterday's run has resulted in shooting pain in knee when bending. Question is can the exercises here be undertaken at this stage or should they be more gradually introduced with what seems like a flare-up...

[@cxpyrxght]

I have a really tight left hip. The difference ininternal rotation between left and right is insane. Do you have any hip excercises

[@DavidBertossi]

I'd like to hear your thoughts on the Kneeovertoesguys as well, thank you!

[@MartinKoban]

See the pinned comment above :-)

[@DavidBertossi]

@@MartinKoban Thank you!

[@timothyleake418]

Hi Martin, I have had a series of tendonitis injuries recently in glutes, patella and my wrist. Do you think diet has a cause in developing tendonitis and how can I change my diet to help heal it and stop it happening in future? Thanks

[@MartinKoban]

Hi Timothy. Yes, diet can be a factor in many ways (eating too much fat, too little protein, too much sugar, inflammation through omega-6 excess, lack of magnesium, selenium, or zinc ... to name a few). There are also systemic risk factor for soft-tissue injuries. Something else you should look into (e.g., diabetes, high blood sugar, ...). Certain medication like fluoroquinoline antibiotics can (in rare cases) also cause tendon issues.

[@ML-vr5lz]

What're your thoughts on knees over toes guy? He says NEVER work through pain, do you think this could work?

[@MartinKoban]

It's the ideal situation, but not everyone with patellar tendonitis can do tendon strengthening work without pain. You'll also find this in research and through anecdotal evidence.

[@exothermic8525]

@@MartinKoban this is what I find very confusing and frustrating. This has been one of the biggest hurdles for me, finding a balance between too much pain and making actual progress. Trying to fix my patellar tendonitis has been hell. I've had prolotherapy, acoustic soundwave therapy, and have even been dabbling in the world of anabolics. It seems like a big culprit with my issue is tight hip flexors because it seems like everything sets off the tendon because of how sensitive it is, a lot of the stuff that people claim helps is difficult to do so at this point I'm lost.

[@filukkasunivers2389]

hmmm should we stretch before or after rehab exercises or both?

[@ToThePointCT]

I have bought Martins book and course and following the course as part of rehab you stretch daily and it indicates to stretch before the joint mobility and strengthening exercises

[@MartinKoban]

(wrong thread)

[@amanpreet_singh]

I had my patella fracture and it was repaired through tbw, my staples were also removed and doctor suggest me to walk(weight wearing) with the help of walker but I am not able to stand up specially operated leg, is there any technique that help build confidence?

[@gavintan18]

What is deja vu ???

[@MartinKoban]

It's a feeling of having been in a situation before.

[@naomiolaoye]

Hello I have a question, I’m currently 16 and I have patellar tendonitis for a good couple of years now I recently just got diagnosed a couple months ago and ever since I realised whenever I finish walking the pain goes from my thighs all the way down to under my feet is that normal like the pain is pretty annoying and when I lift my legs I feel it feels so much better but immediately starts hurting again

[@m1stern00by]

How is it now?

[@michealaguilar2024]

This is my 2 yr with patellar tendinitis :( I’ve tried everything. I feel suicidal sometimes it’s depressing.

[@rexsyue]

Have you tried prp ?

[@MartinKoban]

Micheal, have you tried isometric holds on the leg extension machine? You can set the resistance to whatever your knees can handle. If none of the usual approaches for patellar tendonitis work I'd first reconfirm the diagnosis by getting a 2nd opinion.

[@Mktgaming2023]

Michael, PLEASE look at my message in this thread, I was exactly the same as you! Constant pain and thinking my only option was surgery, IT ISN'T! PLEASE look into Kneesovertoesguy, sign up for a month, do his protocol for 4 weeks and see how you feel, I did, any I swear to god, i'm a different person now. I can enjoy long walks and the gym again, honestly I'm not paid or anything, but i have to tell people who are in the position i used to be in!!!!

[@ToThePointCT]

@@Mktgaming2023 not cool man please leave

[@ToThePointCT]

Hey Michael have you bought Martin's book and done the entire course? If it makes you feel any better I'm in year 5 of patellar tendonitis It's pretty intensive but what have you got to lose? I'm on day 10 of the course so very very early days and I can't say too much about my tendon but I'm a lot more flexible and my muscles are already far less tight. Interestingly also when I look down at my feet when cycling my toes are actually pointing forward so my alignment is improving