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These exercises are also good for Osgood-Schlatter disease and other knee pains that can be caused by thigh muscle tightness or lack of eccentric contraction in quadriceps I should say
If you have reactive tendinopathy or insertional tendinopathy, you need to be very careful with the eccentric exercises. Start with massage and isometric exercises and then slowly move onto eccentrics.
Rehab will take at least 12 weeks. According to this research, it takes 4-6 weeks until the pain settles if you have done them correctly and 3-6 months until you can get back to sports. Even if you are back to sports, resume 20-30% of your normal training level and slowly increase by 5-10% every week or so.
Precautions
1. You should not have any new or increased pain during/after exercises and following morning. For example, you have increased the eccentrics from 2sets x 10 to 3sets x 10 and then your pain level increases. You should go back to 2 sets x 10 for a couple of days with massage+isometrics and then maybe try 2 sets x 15 instead. (next: 3 sets x 10 and then 3 sets x 15 and so on)
2. Do not overdo the exercises. Lots of people do too much and irritate their tendons even more, which may take several weeks to settle. Tendon injuries can sometimes take longer than bone recovery so please be patient..
Reference
1. Eccentric vs Heavy load (American Journal of Sports Medicine)
www.ncbi.nlm.n...
2. The role of stretching in tendon injuries (British Journal of Sports Medicine) www.ncbi.nlm.n...
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The key principle of rehabilitation is to continuously navigate the middle of doing too much and too little. You are the only one who can do it and I really hope this video can help with your symptoms. However, you should not take the information in my channel as medical advice. It is best to see medical professionals if you have any pain or injuries and it is also advisable for you to do these exercises with a proper assessment and supervision.
If you want to know the latest evidence and concepts of tendon rehabilitation, please check the below videos. Rehab safely!
1. Never stretch your tendon
• Video
2. Tendon rehab Q and A
• Video
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