How to Diagnose Tendonitis vs Patellofemoral [Understanding KNEE PAIN]

[@danibs7860]

I have fixed my Patellar tendonitis after years of suffering and i wanna tell you my feedback . I am a powerlifter so I had and still have many workouts in the gym . This is what helped me : Started doing all exercises under rpe 7 and progressievly upgrading to maximum of rpe 7 . Warming up a lot more . My warmups used to last for like a minute or two . You really need more than that . Make sure your fingers and whole feet is stuck to the ground while squats and other lifts . I'm stretching out my quads and doing some sets of bulgarian split squats combined with quad stretch as a part of squat . Do not rapidly increase weight and work the way up . I used to train 20kg》80kg 》120 Now i'm doing 20,40,60,80,100 When at home perform some bw squats and hold for couple secs in the bottom position . Hope i help someone and remember . Proper form and RPE will solve 90% of the problem

[@marym6613]

Thank you!!!

[@fitlifeconrad]

RPE?

[@danibs7860]

@@fitlifeconrad (keeping reps in reserve)

[@moreasmorebaes9996]

@@fitlifeconrad rate or percieved exertion, its usually measured with the accentric motions time or RIR (reps in reserve).

[@moreasmorebaes9996]

@@danibs7860 Honestly My issue is I can't do this for a lot of my lifts, the gradual build up tends to fatigue which definitely limits me on my Deadlift, squat in my experience it wasn't that much of an issue. Also for clarities sake I don't have tendonitis, just mobility issues for oly lifting which is something im trying to learn.

[@npackard14]

Does anybody else just want a full body evaluation from him? 😂

[@justynabieniek9900]

Yep! I am with you on that one ☺️

[@phatchav]

Good god yes!! 🙌

[@cachi-7878]

Oh boy, the nymphomaniacs are out and about…hahahaha!

[@jahnubaruah4624]

I 😆

[@lazry3208]

My whole body is full of unbalances:(

[@onerider808]

This has become one of my favorite channels; it’s an integrative phisiologist’s dream.

[@SquatUniversity]

Glad you’re enjoying the content I make!

[@charliebrowntree]

I love this man so much. I had my ACL repaired a year ago and I still have so much pain day to day. Never thought the problem was in my ankle and none of the 6 physical therapists I’ve seen have told me such.

[@tpsinak]

Dude Aaron this video is saving my knee! I thought for sure it was tendonopathy but after doing the assessment I found a huge discrepancy in ankle mob and a slight tibial IR difference R to L. After doing the suggested mobility and tibial IR work I'm squatting with almost no pain!

[@simrankapoor1610]

Thanks!

[@Omeetrs]

Im absolutely obsessed!!!! I’ve learned so much!

[@SquatUniversity]

Honored

[@Angelo-uo2gj]

Great video again Dr. Aaron. You are what every therapist should strive to be.

[@SquatUniversity]

Honored

[@cachi-7878]

Yeah, it’s refreshing when someone knows their craft.

[@mattkoch3117]

Struggled with knee pain. For the last 4 years. PT for 6 months didn't help. Here now for the first time I test my ankle flexion and it was TERRIBLE. I play hockey, and am constantly skating in a low knees bent position. I think now I'm feeling pain because my ankles can't quite handle my skating and my knees are getting thrown off track because of it. Gonna start seriously training my ankles! Thanks so much!!

[@lousmeets4797]

This is fantastic, I feel like I should have paid for this content. Thanks for sharing your experience Aaron!

[@robertalynch5433]

This is so helpful for me. I had a bad ankle injury years ago and I now see how this has impacted my femoral pain. Amazing!!!

[@1Albertm14]

Thank you I've recently started to squat for the first time and I developed knee pain. After a session of all stretches I found it be my glutes/ hips Thank you no more pain! I will continue with my stretches before every squat session. 💪

[@stephegee]

Dr Aaron, you're awesome. I've self rehabbed a ton of flexibility/pain problems over the years with your videos. I just had a kid, I'm able to get back in the gym after awhile with a ton of new imbalances/creaks, and your videos are still here :)

[@justkeepmiffing]

My knee hurts most in the pushup position, and it also hurts a little in extended deep squats. 4:12 My ankle on the unaffected leg has a lot less mobility, I wonder why. 5:11 Unaffected leg way less mobility too. 6:40 Unaffected leg less mobility 7:55 Affected leg feels a little bit of tension in hamstrings and quads (other side only glute activation).

[@starshine7937]

Your content is really helping alot of people. Just want to say a big thank you

[@andremarco2413]

You're dramatically awesome Dr. Aaron. It's been 5 months or so I'm have knee discomfort. I don't say it's actually pain, it's an uncomfortable feeling. I feel nothing while squatting, that discomfort annoys me a lot to walk. It's a feeling of instability and discomfort when walking

[@chancefarwell5556]

Very well put together video with excellent explanation of the knee pain generator. You're giving way to much info out for free! Thank you!

[@SquatUniversity]

Thank YOU

[@RedBar3D]

Why would he be giving out too much information for free? I'm pretty sure he'll remain fully booked. With videos like these, he's able to help out a bunch more people than he would otherwise.

[@subhajitkarmakar22]

Congratulations on 1 million subscribers. Keep on spreading knowledge and help people get better.

[@bruceschwartz5588]

eventhough i may not have had patella tendon issue the other video for patella tedonitis made getting out of a chair from a 9 to 1,something miraculous about your triaging skills,and even this video made pain reduction atleast 2 or 3 less,my problem was i stepped into a hole with my left leg while walking and it felt like i hyperextended,it took me 1 1/2 years to get it better on my own,then my right hip has been clicking due to favoring one side,and i hope you got therapy for that,but the excessive sitting too is making getting up a strain,and before i had no problem squat full depth now,only half squats,any suggestion would be appreciated,but listening to 90% of the other therapists here havent come close to youre wisdom,me being a doctor i appreciate your thorough diagnosi and treatment planning,thank you very much.

[@fsamp9969]

You are the best! Thanks for sharing your knowledge

[@SquatUniversity]

You’re welcome

[@immersiveparadox]

I've always felt tightness in my right ankle. Whenever I do Wall Ankle Stretches before workouts, I feel as if my right ankle is never mobile enough to reach the proper shift towards the wall like my left ankle. This ankle tightness is correlated to my knee pain on the same leg. Thanks, Doc!

[@Shivam-hk6sq]

The only Channel I watch before my workout...

[@pierrec.dussault2138]

Best video on the subject on KZbin. Thank you

[@lukeskelton6479]

Think you might have saved me. Reduced ankle left mobility, left internal rotation, weak left flute during bridge. Felt better after these exercises

[@lugerixruters2682]

Love the video man👍, I was just starting to develop knee pain so I could use this.

[@SquatUniversity]

Glad to help!

[@tcaffall]

This guy saved my body.

[@omanduhuislife3367]

I need a 121 mobility review from you! Definitely when the pandemic is done👌🙌

[@jaziel1209]

Thanks to you I can keep working out!!!, your relieved my knee pain, great advice!.

[@jyothibandaru9189]

Great explanation, thank you. For one condition you explained the exercises which help us but if a person diagnosisd with patellar tendinitis I would like to know the exercises. Thank you

[@jaredariel22]

Great video. But how about if the pain is under the knee you should do another video about it. Please.

[@nikitchoudhary9625]

Really helpful. I had exactly same problem as shown in the video. How long should we continue using the ankle mobility to squat pain free?

[@athleticaddiction3739]

This guy is a magician🎉

[@saad-1]

Brilliant Dr. Aaron 🏋️‍♀️

[@daweitao2668]

This was great, thank you!

[@SquatUniversity]

You’re welcome

[@Armando_Lara]

I don't have pain in my knee. I feel a funny sensation. However that sensation is not load related. I think I have a similar situation as Aaron mentions in this video, i.e., I have irritations of the tissues around the knee because the patella didn't travel correctly while squatting. In my case the error was in my technique or form, I didn't use to externally rotate the hips and therefore not keeping my knees in line with my feet. Thank you Dr. Aaron.

[@rubaalbarghouthi]

Very informative and helpful video. Many thanks for your time and effort

[@sandreacampbell1062]

Excellent content and great work. What would cause the decreased internal rotation of the tibia though because it may be possible that after he leaves the session he may go back into the same patterns that lead to the problem in the first place

[@nicolelandre1884]

Whats about painfree while Squating - but in the Night feel the pain in the Tendon

[@grahampeterson3293]

With you on this, knees felt good during squats, but hurt after I cooled down.

[@koDiacc]

I also have no pain at all while exercising. Pain comes always after and is 12h at peak

[@eminuysal6301]

do you have pain or lack of movement on your knee in the mornings? or do you have pain after long time rest?

[@aidensnacklad4178]

100% this. Fine during the lift in the morning. Then lying in bed the pain is like aching 7/10 pain

[@aidancone5226]

@@aidensnacklad4178 these all sound like tendinitis

[@chloeccc2535]

banded joint mobilazation 13:12 Banded tibial rotation 15:40

[@chillimillischweiz]

Would be great to see a follow up after he has done the exercisies for a while.

[@shehab1798]

Amazing content Doc! Really awesome!

[@SquatUniversity]

Thank you!

[@shehab1798]

@@SquatUniversity my pleasure

[@jackmarshall757]

The squat master does it again.

[@bljonesx]

This is great and I'm going to start testing and doing these excerises. I'm wondering if it will be hard to test though because my knee pain starts going away as I push through my first set or 2 of squats on leg day. Should I not be pushing through the pain? I'm wondering if I am making it worse after the workout is over.

[@BazzGamez]

Thanks for the vid Aaron, very informative. One question: does the method you use for these problems have a name? All physical therapists I go to don't even look at things like ankle mobility, stability, etc. when I mention my cascade of problems in my lower back and hip, they just give core stability exercises. How could I find a therapist like you who looks at the body as a whole when assessing problems?

[@SquatUniversity]

It’s just called a movement based approach or a fancy term would be a kinesiopathologic model or KPM

[@Hermes-Quadmegistus]

Dr Aaron H - " Lucky enough I have a Friend with knee pain. Me - LOL.

[@lMobiuscidl]

This is amazing, thanks Dr.

[@rowanolsen64]

Yeah great video. Pain reduced when performing the banded exercises

[@shannonbalogh6168]

I followed along to 3 Of your videos I have two different knee pains my left knee Cracks and makes noise every Time I bend it and go upstairs my right knee Has pain on the inside not on the front of the knee It hurts to cross my legs are fold my leg I haven't heard anybody talk about that yet or I haven't found a video hopefully. You can make a video on that I don't know what you call. These muscles are these spots on the bodies so sorry for that. And thank you for your videos they really do help My left needs still makes noise but actually feels a bit better 😊

[@rivalstorm120]

Couple days ago???? Bruh my knee been hurting for like 8yrs.. i should've been the one being interviewed lol

[@cheekclapper4498]

My first thought 😭 my shits been cooked since I was 17

[@jbdlr13]

Thank you!👌🏽 can you please do an evaluation for other parts of the body as well? Like shoulders? 🙏🏽

[@AlbertoDiaz-ig3gh]

Please can you make a video about condromalacy?????

[@emadestaki9217]

Appreciate you Dr. Aron, your lessons really useful for me

[@salmankhandeshmukh]

Please make a video in Chondromalacia Patellar Pain

[@krstedimchev1799]

Hey, I think I have the same problem. Reply to me and we will privately talk.

[@JackSPk]

Great video. But maybe all the "pain-measure" squat variants should be to the same depth? Probably his pain would went up if doing a one leg squat or counter movement jump to the same depth as the first squat, but doing them much higher reduces de pain because the rectus femoris tendon (the one from quad tendonitis) is not working as much as on a deeper flexion.

[@tezzytez_1]

Helped me out a lot thanks so much

[@NaveenKumar-sz8rk]

Thank you so much from India. 👏😊

[@WithOrWithoutU26]

Great content and explanation as usual, Aaron! Thank you so much for your channel and valuable insight! Do you have any exercises to recommend to fix dissymetry in motor recrutment pattern chain in the situation of glute activation when lifting right leg versus hamstring when lifting left leg?

[@NikkiDShow]

This an excellent video, thank you for sharing!!

[@ak_1053]

Love your videos man; plan on getting your new book! Do you think you can possibly speak about tightness in one side of the back? How to make some self evaluations and treatments? Would be greatly appreciated!

[@boubakernoui5140]

Hi squat university , thank you so much for this video , I am an parkour athlete and the last couple of months I had some pain in my knee more precisely below the patellar , I can’t do parkour any more please could you advice me to any specific video or how ever you could help me please 🙏🏻

[@ItsCyberWolf]

Very insightful. Will be trying this myself. Would love to see a similar thing for shoulders too!

[@lawrencetaufahema9349]

Thanks for the geat content! It's probable his suprapatella bursae is inflamed from the patella maltracking.

[@daisydela]

Great content. Thanks. Would be great to see your take on meniscus tear rehab for athletes. I’ve got a complex tear of medial meniscus + arthritic changes. I do everything I can to strengthen + core + mobility + yoga and still have chronic pain. (Lifetime outdoor endurance guy + professional firefighter. Injured my knee from falling in burning stump holes on one of our California wildfires. A loaded rotational injury). Meniscus pain seems to be positional (like at 90 degrees).

[@philtran3115]

Great work. I have severe pain on both left and right knees. Every time I would squat or lunge, I would feel as if my knees would buckle up and collapse. There is also sharp pain above and below the knee cap. Would you know anyone in Toronto (Canada) that could probably help with my condition? Thanks

[@darlingly3130]

Do you feel better today?

[@jreid100]

Great video. Question, what is the name/brand of the bench you’re using to demonstrate the hip internal rotation ?

[@rvfitness5576]

What an amazing video❤

[@move_with_simm1320]

Amazing information ❤️

[@TheVratilo]

how would you structure your quads and squat training around chondromalacia Patella pain? any advice?

[@drecrego8632]

Just discovered this channel, it’s amazing! I’m going to start doing the mobility warmups & exercises, but, I need some advice. I have tibial ~and~ femoral rotation, birth defects. My femur are rotated inward, aka knock knees, and my tibia are rotated outward, aka duck feet. Your videos have convinced me that my bilateral quad tendon pain, which started about 2 months into my cardio + weight training program, is most likely due to these rotations distorting my mobility. Is there any advice or resources you can provide, specifically for mobility with twisty bones? Fwiw, I have always walked fine, but never tried running after being ridiculed as a kid 🥺 but honestly I think I probably shouldn’t run anyway, not without better mobility. Walking at 3.5 - 4 mph on treadmill might have contributed to pain also. Anyway, thanks for the great videos, very helpful!

[@anna7812]

Thank you for your work. you have many completely new approaches. what I haven't figured out yet is why my knees crunch and hurt. not only in sports. when climbing stairs, for example, it can be heard really loudly and they also hurt. I often train with jumps but this is only possible to a limited extent. can someone help

[@aleduck]

Hi Doc, how should I adress imbalance detected i the Faber test? and predominance of hamstring during right single leg bridge (left leg fired up glutes) ? thanks very much, love your channel!!

[@nonyofyas]

Great video! I have a question: Wouldn’t the “tibia rotation test” you performed just be looking at ankle inversion/ addiction?

[@shannonphilpott214]

Good day Dr. Aaron Do you offer online coaching? Kind regards

[@buragerpostovani4991]

Very comprehensive and thorough approach! I was doing the Hip Coordination test and on my right leg (where i had patellar tendonitis) i felt that my hamstrings are firing. Apart from glute bridges is there any other exercise I should focus on? Thnx!

[@perry3175]

Great content.

[@BH_Restorative_fitness]

Have you ever had a client who said they have a pinching sensation if the front side of their ankle. But the banded joint mobilization did not increase mobility?

[@817Moon]

Front squats!!! Ftw 🙌🏾

[@FitGBRU]

We need to repeat same Mobility exercise or diff on next session ?

[@rinz-n-repeat]

It would be great to know how many set and reps of each exercise outlined in the video. I have moderate pain in the front of my left knee. When I completed one set of 10 for each exercise, the pain diminished noticeably. I want to continue the exercises but do not know how often, or how many sets/reps in a single session. I doubt more is better. Please help.

[@michaelivie362]

I need help! I've been an athlete for decades, elite runner and triathlete - never once had an injury other than tendonitis despite doing 70+ marathons and dozens of triathlons up to IronMan distance. 8 months ago I signed up with a personal trainer for the first time in my life. I liked it because he had me doing things I hadn't been doing on my own, but one day he had me doing sumo squats. I told him they were making my left knee feel weird... he asked if there was pain and I said no.... so he told me it is fine/normal. Every time since that day, my left knee has a loud click/pop sound when I do a squat motion (even just sitting down on the toilet). I complained to him about the clicking, and was further instructed to push through it as long as there is no pain. But after pushing through a workout, my knee did start hurting and lasted for a few days after - so I have avoided repetitive or weighted squat motions ever since and stopped seeing that trainer. When I ask doctors they insist it is normal and just nitrogen like a knuckle cracking, but I know that's not it. It would not just suddenly start happening if that were the case. There was a fundamental change in how my knee works and I am tired of being told to ignore it. I have absolutely zero issues running and thought it might self correct over time.... but it has been too long. I tried taking 6+ weeks off from running and leg workouts other than stretching with no change in the clicking. Any advice or insights would be greatly appreciated from the community here.

[@koDiacc]

Thanks for doing this video. I think I requested it once

[@SyedAli-cy4er]

THANK YOU SO MUCH I LOVE YOU BROTHER

[@v8consumption]

I'll save this to my workout Playlist never to see it again 😆

[@adrianbrome6652]

Hi, Dr. Horschig. Squat University website is Amazing. I am a 54 year old man who has recently recommenced weight training. About 4 - 5 weeks into it now. I am experiencing SHARP pain in my knees when I do BARBELL squats. What approach can I take to rectify this issue?

[@MrDfresh90]

Would you recommend the same protocol to someone who primarily a runner?

[@kabewar77]

What if there is a pinch when you are doing the external rotation

[@DarshanPatel-ct3xb]

How long should I do the mobility exercises? If it ok to do daily and how many sets are recommended. Is it ok to squat with weightlifting shoes while doing these mobility drills

[@selenalorigo9175]

So what would you do for tendonopothy???

[@mat33o]

During Faber Test does the patient should squeeze the glute, or let the leg drop loosely?

[@DethKaketv]

I have had torn meniscus cartilage in both my knees since I was 13 (now 36) This has caused knee and eventually hip pain. What exercises are good for this particular case?

[@prateek2755]

Hello Doctor! In Cossack squat my heels are coming off the ground and the straighted leg’s hip area hurts and knee hurts What would you suggest for this? 😁

[@gouravelez7288]

Hey Dr. Aaron thanks so much for your awesome videos. I need some help... I've been working with some hip pinch, and have been doing the exercises you showed with the band. But I wanted to know should I change my squat program while I'm working on my hip?

[@dennismaloney7882]

Foot neuropathy.. Numbness of skin from foot to knee.. Can feel stiffness through ankle when toes down foot flex. 68 years if age..did crossfit till I was 60. . Still active but walking more than half mile causes serious numb burning in feet.

[@reemas5440]

earlier than last time!!!

[@ayxantanrverdiyef]

You are legend

[@Schroinx]

Thanks for the vids. I have been troubled by this for years. I have worked with improving my ankle mobility for years as well and while it is improving, it is slow going. You talk about some excises that can be done after the ankle mobility, to get the new range of motion to stick better. Can you share those?

[@Velvet_Troubadour]

Is it possible to have both PFPS and tendinopathy at the same time? Moreover, is it unheard of to have tendinopathy in both your quads tendon as well as you PF tendon? Thanks

[@JeEsRih]

I also notice the same knee hurts after jumping rope. Does that also help with the evaluation or could it still be either?

[@TwelfieSpecial]

Thank you so much for posting this. Quick question, would the diagnosis be any different if the pain from the squat vs the plyometric jump is the same (in his case, the deep squat was more painful, but mine is basically the same in both cases)

[@LiquidityThieves]

when im sitting for an extended amount of time and when i first wake up, my knee is super stiff and requires me to warm it up with movement before I can start walking on it. My ignorant assessment has me inclined to think I have a tendon tear. What does this sound like to you? Is the stiffness indicative of a certain types of injury , generally speaking?