STOP Knee pain in 5 minutes!! | Physiotherapy | Quad tendinopathy | PhysioEvangelist

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Tendinopathy grading
According to classifications of Blazina et al.
Grade 1:
-Pain after activity such as running, sports or squatting
(all done with satisfactory form)
Grade 2:
-Pain at the beginning of an activity
-Pain goes away once you warm up
-Comes back after the activity
Grade 3:
-Pain that remains throughout and after an activity
-You’re almost unable to participate in sport.
Grad 4:
-Your quad is basically completely torn
-You can't extend your knee (AKA you f’ed up)
The quadricep or the quad for short is made up of 4 muscles or heads. Vastus medialis obliques (VMO), Vastus intermedius (VI), Vastus lateralis (VL) and the rectus femoris. They all join into one tendon forming the quadricep tendon. This tendon then hugs the knee cap aka patella and from there forms the patella tendon that attaches to the tibial tuberosity. The quad does extension of the knee and flexion of the hip. The Vastus intermedius in specific elevates the patella during terminal knee extension.
The quad tendon is basically the tendon that connects your quadricep muscles to your kneecap or patella.
Quad tendinopathy is defined as a disorganisation of collagen protein fibres in your tendon.
Tendinopathy happens when a tendon is shocked by an unexpected increase in load, and is unable to adapt in time. Either you had a long break from your training and went straight back to your normal intensity, or you progressed too quickly and prematurely increased your training intensity. Scenario 1, an olympic weightlifter who took a 2 week break and went straight back to snatching 200kg on his first session, boom quad tendinopathy.
Scenario 2, a rock climber who took a 2 month break because of lock down and went straight back to climbing 6 days a week, boom tendinopathy.
Personally, when I had quad tendinopathy. I had pain here when standing up after sitting for more than 10 minutes.
Kneeling down for even just 20 seconds and getting up
also, when I had quad tendinopathy, there would be pain in the first few reps of a squat session or activity, then pain would go away after warming up, but pain would then be worse after the squat session or activity.
How do we test for quad tendinopathy?
3 Pain provocation tests, a pain provocation test means, if it hurts it's a positive test.
No.1 Palpation, so pressing the tendon to see if it hurts.
2. A single leg decline squat
And 3 a Resisted knee extension. Test it in full range, 3 repetitions, it should reproduce pain slightly above the knee cap.
We can also use an ultrasound scan or a doppler.
Criteria for what grade of tendinopathy you're in. is in the description below.
Treatment
Before you start your rehab, do the single leg decline squat to establish baseline, rate your pain out of 10. Mine was 5/10 at baseline.
Now
Phase 1 of our 4 phase rehab.
Isometric exercises.
Exercise 1: inner range quads, place a rolled up towel under your knee, and press down while lifting your heel. Aim to hold it for 45 seconds, repeat for 5 repetitions and do every single day. Your effort level should be about 7/10, once this becomes too easy, you can progress to exercise 2: an isometric wall squat. Go against a wall, sit at about a 80 to 90 degrees angle, for the same 45 seconds 5 reps everyday and should feel like 7 out of 10 effort.
Phase 1 should last at least 1 week. Retest with the single leg decline squat, if pain is about a 3/10 after a week then you can progress to phase 2, if not then continue then retest.
Phase 2
In phase 2, you will start exercise 3: lunges. For lunges, start with 4 sets of 15 repetitions with 10 to 60 degrees of knee flexion. To progress, either add weights and increase knee angle to full extension and 90degrees knee flexion. Or start exercise 4: bulgarian split squats. Do the same progressions as lunges. In phase 2 you will do phase 1 exercises every first day and phase 2 exercises every second day. Repeat for about a week, again test it with the single leg decline squat, if it is less painful after week 2 then progress to phase 3, if not then continue phase 2.
Phase 3
In phase 3 you will do phase 1 and phase 2 exercises every first and second day, then phase 3 exercise every third day. Phase 3 exercise is exercise 5: reverse nordic curls. Kneel on a pillow, keeping your hips and upper body straight, lean backwards, your quads slowly letting you down. Start with just a 30degree hold, then progress to lowering down to 45 or lower if you are a brave soul.
After a week or so, retest with the single leg decline squat, if better than before then progress to phase 4.
Exercise 6 box jumps. and other running and dynamic drills if you are an athlete.

[@chrisx2186]

I am an ultra runner and was suffering from bad quadricep tendonitis in my right leg, I tried everything and it wouldn't go away. I found this video. Along with my normal leg exercises, I did the wall sits, lunges and the Bulgarian squats from this video and within a month I was back to running with no pain. Thanks for the video!!!

[@KevinRyan-qb4ef]

This is great to hear. I am a runner also struggling with this. You do these exercises every day? Also did you take time off of cardio? I have been walking too to maintain cardio but am worried that might be hurting my situation

[@KevinRyan-qb4ef]

Chrisx2186 I’m getting better but not there yet. Are you doing just one exercise per day or multiple tendon exercises per day?

[@lauriemacdonald4885]

You have nice legs. Not skinny legs.

[@reintavera5526]

​@@KevinRyan-qb4efhey there I know it's a late one but you should do it by its intensity if you think you can't manage multiple one try lower Intensity it really base on your patient 😊 and I wanna know how are you doing now?

[@keerthithambu5140]

I have seen many videos nobody explained so clearly man rocking

[@mayankmaheshwari3778]

Awesome video man! Start to the point, no BS and nicely progressively exercise set.

[@shaunchildren]

This condition is exactly what I have been dealing with for about 2 weeks. Thanks for the rehab plan. Great video! Thanks again!

[@yukimodz9127]

How are you niw

[@Praetorian775]

Thank you so much i gifted my kneecap falling from a floor that was hard and when I watched this video it helped god bless you thank you Jesus for these amazing people

[@maghesencadervaloo331]

Thank you SOOOOO much bro! Exactly what I needed. ❤️

[@grabgametech904]

Thank you for this. I have been suffering from knee pain for a whole year and after trying this routine i can finally run and jump again.

[@bohdan9963]

Exactly what I've needed since I injured during sprints. Great video, thank you!

[@andrewbloomfield6905]

Best instructions I’ve seen - very clear and good gradual introduction of load. I will try this out!

[@physioevangelist]

Thanks! Appreciate it. You're welcome

[@we_thrive]

Loved this. I suffer from this. Also, this is the best progression I've seen on the internet. Excellent resource! You don't have chicken legs. You have turkey Legs.

[@AnjuliMack]

Thank you so much for this! I train legs 3x a week and always have but it’s flared up recently when I sit and get up

[@physioevangelist]

Yeap! If it's this problem then this program will work for you. Can't guarantee without checking physically. Feel free to message me on insta

[@NattyDuty]

BOOM. This is the video I’ve been looking for for weeks now. Wonderfully explained and the scenarios of cause was great!!

[@techfif5013]

Did it work?

[@NattyDuty]

@@techfif5013 went away without doing these exercises. Big thing was doing squats regularly again and getting deep tissue work in on hamstrings and IT band.

[@filip2342]

This was absolutely fantastic! Thank uou very much sir 🙏

[@healthy2202]

Great video. I had been doing variations of three of the exercises. I am starting the other way you outlined here. Keeping my fingers crossed. thanks again

[@yukimodz9127]

How r u now

[@Hakeem597]

YES FINALLLY SOMEBODY WHO KNOWS WHAT THEY ARE TALKING ABOUT!!!!

[@raziel0729]

Thank you bro! Exactly what i needed.

[@sumkin5]

Nice exactly what I needed and I have the same symptoms especially while squatting. Thank you for the video, it's really on point.

[@physioevangelist]

You're very welcome. Let us know how your rehab goes!

[@dinindu9941]

How are you going now?

[@timocuyvers1501]

I have it 6 months now. Most of my pain is on the outside/flank of the tendon. Blood/liquid flow is minimal in this area compared to the middle of the tendon. I checked a lot of videos but this comes close to what it should be. Very helpfull

[@techfif5013]

I have mild tendonitis in my quad since a few months, I will be documenting my progress

[@Yhwxchh]

How is it now?

[@vizgames8977]

Best info i could find on this. Took time off from squats from a disc bulge. Tried hack squats. Shot up in strength. Now i cant do squats again lol. Gonna try this thanks

[@luizcarlosvagostelo489]

you are amazing, thanks for this

[@salh8742]

Very supportive, thanks. I am going to start the rehab’ programme tomorrow and will report back 🙂. I have been suffering with quad pain and weakness above the knee for six months, possibly caused by a long drive using a new car and stiff clutch. Diagnosis fits with your description. A sort of weakness and ‘fizzing’ pain above the knee, feels sore, swollen and tight but does not look it. Quad stretching is an ouch! So are leg extentions 😩. An X.ray showed no skeletal/bone knee issue. WBIT.

[@wardonardo5949]

You have anythin to report?

[@HaroldtheNihongoStudent]

Damn very detailed. Thanks for the explanation.

[@wheelindex8983]

Thanks for this video. I've developed quad tendonitis after driving my car 3000km over a weekend. I went to see a physio and this video is helpful for more exercises.

[@physioevangelist]

Glad it helps!

[@physioevangelist]

Ooof, 3000km sounds rough

[@markw8139]

This is awesome man..Really good advice and progressive..Consustent with the other physical therapy advice I’ve seen but more structured so perfect..My knee just started hurting (pain level 3 so starting with giving running a rest and ploys, just the phase 2 stuff and swimming/walking cycling for cardio

[@physioevangelist]

Thanks man. I'm glad.

[@yafetkebede9735]

Thank you so much!! God bless

[@aleerleek926]

Thank you so much. I started feeling quad tendon soreness in both of my knees in about September 2020. My knees killed. I play basketball so it completely altered my game. I could dunk with ease before and after it I could barely touch the rim. I couldn’t squat lunge nothing. I couldn’t stop no more cuz it was just too much. I still played ball because I loved it and would have extreme pain after excessive. This past summer 2021, I finally got some treatment. I went for shockwave therapy for about 6 weeks and it helped tremendously. I was able to play this season (am playing basketball at the university level) and I didn’t have that much trouble. My knees are a lot better and although I can play in games and now dunk again, it can only be done with proper warm up. I used to be able to squat 2 plates with full range but despite everything, I can almost but not yet do a body weight squat to 90 degrees. Squatting is the only thing that really stimulates that pain other then jumping extremely with force. I never really had a definitive program but this video helps a lot and focuses on a lot of areas that I’ve been trying to attack. I think this just might be it. It’s comforting to see someone experience the same thing specially because I’ve been having a hard time trying to hear other peoples stories and what helped. Thank you so much am going to try out the program and see how it goes. God bless

[@physioevangelist]

Yea man! So glad you're back at it. We all have our stories thanks so much for sharing yours as well 💪💪

[@vikrraal]

How's you now mate?

[@tim_nextvolleyball]

How's it going?

[@adrozz2120]

Hey mate how are you now ?

[@sebas08a]

Im in the same situation. I play Basketball... Now i had to stop... Its the worst feeling. I have tendinitis on left leg... Dont know how to solve it because i went to therapy but still pain is there when I sit down or jump. Man... Can you tell me how can I solve it?? What can I do to help my pian go away?

[@irfanamir8239]

Very very very very very good great beautiful brave strong marvelous presentation 👍💐👏💐💪

[@keegans.3939]

I tore my labrum a year ago. And I’m now five weeks out of surgery. Before my surgery I used to get a ton of pain above my knee. I also lost 2 inches of muscle mass on the torn labrum side. Now I’ve been cleared for the elliptical and have been using it every day for 30 minutes to keep me moving. Recently I feel like this pain is slowly coming back and I can feel it above my knee a little bit.

[@tusharpaliwal42]

I really like the info you share man, could you please make video on archille tendon, toe mobility while lunges issue and most important elbow snapping while doing tricep dependent exercise like bench press or skull crusher.

[@mbrenke]

You explained this much better than my Dr. did, thank you so much!!

[@RiinyDit]

Thank you for this video and information! I was dealing with quad tendonitis for some months and it wouldn't get better with multiple PT visits. Started doing all the exercises in this video consistently for about 4 months while strengthening my quad and the pain is pretty much completely gone.

[@physioevangelist]

Ayye, thanks for trying out my exercises. Glad it helped you. 👍👍👍🎇

[@RiinyDit]

@@physioevangelist Could you answer a question? The pain from above my kneecap is gone now but sometimes I will feel tightness in my kneecap when extending my knee. Any information on that?

[@anteemony]

@@physioevangelist please how many long is the break between each repetition? Is there a recommended time frame or just any time of the day?

[@mohsenmaddah8399]

saved me, thanks a millions

[@shwets_thats_me]

Thank you 🙏🏻

[@physioevangelist]

Welcome;

[@ozan3824]

Can someone who suffered this pain explain two details for me according to their experiences? 1-Where was the exact centre of your pain? I also feel like my kneecap is also in trouble. Very edge of the kneecap feels bruised and I can't differentiate and say it is tendinopathy or not. 2-Did this centre of pain change sides? My pain spot switches sides in an area 30 degree L/R of the upper knee. So, everyday has its own surprise for me. Also thank you @Physio Evangelist for this perfect routine. Best wishes for you!

[@slavikivanov8605]

It helped thank you!

[@rumblytumbly]

Thank you for the video very helpful.

[@sahilbajwa4247]

Thanks bro, really helpful

[@physioevangelist]

Welcome! ❤️❤️👍

[@kirangi92]

Thanku so much sir i was looking for this

[@physioevangelist]

Welcome! Glad it helped

[@markbisnauth3369]

Thank you!

[@physioevangelist]

Welcome!

[@RendangStyle]

Exactly described. After sitting and kneeling. That pain above the kneecap. Can't squat right now

[@girdhar3224]

U r my savior 🙏

[@girdhar3224]

Love from India

[@physioevangelist]

Thanks for the love bro

[@theglassman32]

you mentioned "other dynamic runner's exercises" at the end of the video in addition to box jumps. Are there other one's you guys recommend? Thanks a bunch! This video is super helpful

[@COO113]

This was really good.

[@justinyeewenjie12]

Aggreed

[@physioevangelist]

Thanks my man

[@physioevangelist]

Appreciate it

[@Chair991]

I have/had quad tendinopathy in my right leg. It now doesn't hurt at all and has been "fine" for a few weeks however my right knee still clicks (more than usual) and my pain will flare up if I do any heavy squats/leg press/leg extensions, it doesn't hurt at all while doing them but the pain comes back 1-2 days later and lasts for 1-2 days. Any tips on what I should do in this case?

[@salh8742]

Hi, said I would report back (around a month ago). I have followed these rehab exercises, not strictly but enough to measure how effective the advice is. Yes, my quad is better, not fully yet but the main swelling and pain has gone. Still lacking in strength and lifting the knee (e.g getting into the car) is still a struggle. Straight leg raises are out too. Feel pressure when walking - weight bears down on the quad? However this video has given me more confidence to do strength exercises (kinetics good too and the use of a band). Thanks again, I will continue.

[@physioevangelist]

Hey!! That's great. But do look into the joints as well if your pain seems deeper

[@salh8742]

@@physioevangelist Thanks PE. I am due to see a consultant on the 13th after doing strength exercises with bands and following some of your suggested movements. The previous X.ray resulted in ‘normal’ for the joint. I expect the consultant will repeat the X.ray and hopefully do an MRI. Of course I am disappointed the area is still feeling weak above the patella and around the quad tendon, also a difficult to describe ‘bruised’ feel but no swelling, many thanks for the support. I’ll report back.

[@salh8742]

@@physioevangelist Hi, thanks for suggesting other joint issues. I called this ‘quad/knee’ pain ‘the ghost in the machine’, given that the pain, numbness, weakness and tightness seemed to move about. Eventually saw a knee consultant/surgeon. Hey, ho! The pain is from the hip apparently. An x.ray showed my osteoarthritic left hip. A common cause of this type of pain, weakness, tightness etc..that could have been quad tendonitus. My own further explorations make me think the hip causes agitation of the femoral nerve, its endings all hovering above the knee. Not ideal but it does make sense as the pain changes, moves about and sort of shoots around causing a weakness in doing leg raises. However the strength exercises have helped and do not make the pain worse 👍. Future hip op probable 🫤.

[@dh05z28]

I got a lot of relief by cross friction across the pain zone, with a theragun to break up scare tissue. That alone helped with 80% of the pain.

[@RoronoaZoro-rp7mn]

Hey, thanks for making this video! I have one question: how do I know if my knee pain is quad tendinopathy or patellofemoral? What are the differences and do these exercises also work for patellofemoral?

[@mritaci15]

great legs bro thanks your video helped alot

[@vipullot3645]

Nice vido

[@suzannaong8012]

So many sets 🥲

[@physioevangelist]

Yea, just like school. Test test test

[@physioevangelist]

Hope you score a 100% on all of them

[@nicoleblosch2230]

Thanks a lot for the video and exercises! How much daily movement is allowed apart from the exercises? Going to work by bus, walking stairs etc.?

[@benqo2612]

This was what i was looking for thanks lot i hope i will be ok

[@physioevangelist]

You're welcome!

[@noerodriguez7389]

Hit legs day before a soccer game and maxed out on leg extensions played the whole soccer game the next day and the day after my knee was swollen 😭, it’s been about a month now and the pain is mostly gone but it’s still there when my leg is bent at a 45 degree angle when doing leg extensions or when I try to run hard and sprint, hopefully this 4 phase rehab will heal it 🙏

[@matanlevi4457]

Thanks mate, awsome video! while rehabbing it is ok to keep trainig as usual or cut the squat to box squats etc?

[@physioevangelist]

Management of load bro. So don't let it get more than 3/10 pain after exercise or day after.

[@TheDazboo]

@PhysioEvangelist So JUST once a day for the 1st exercise until it gets too easy? Thanks!!!!

[@DarthVix501]

yea..think this what too me ..i took a like a week or so off and hopped right back lifting heavy squats ..i could and did but i think that messed me up, my pain is like 2/10 just a discomfort especially if i kneel down and get above ..the area is above the knee cap..gonna take it chill and do some of these exercises

[@julienrodot8288]

Hi there for the 5th exercice like Nordic Curl you do it back and forth ? If so how long last this exercice ? Thanks

[@rodrigoc.goncalves2009]

I am glad to find this video! I've had this injury for a couple of months and it seemed to be getting worse - it turns out I've been over-massaging the tendon right at the kneecap, and it was too much. Other than that, I have almost no pain in the single leg decline squat, so I think I can slowly ease into phase 2 or 3

[@physioevangelist]

That's great! Yeap progress when you're ready!

[@supercjh]

Don’t massage tendons

[@Bkbond]

How is it now

[@twenty4seven368]

The face punches brought me 😂 😂 😂

[@perry3175]

Can I start the rehab plan when the tendon is somewhat swollen ? Curious to know I'd appreciate it a lot if could let meknow!

[@salakaukia]

hey man, i have this pain only when i am in the gym using the leg extensions machine and it will hurt ALOT, however i can feel minor discomfort when squatting my bodyweight and doing normal leg extensions when seated. but when i am squatting heavy , cycling, or doing any of the exercises u showed, it is just little to no discomfort. should i be worried about it ? do you have any recommendations on what to do? or just ditch doing leg extensions machines. hope you can help me out !

[@sahityasagwal1703]

Could you please make a video on pain below the knee ( where the patella ends). I’ve been to a doctor but he said it was goose foot but the point where my patella ends that’s where it hurts but on the inside. There is a tiny point where it hurts pretty bad and often it gets harder to stand up after sitting. The way you make videos is quite impressive as it’s very easy to understand the anatomy. And btw I have it in both my legs and it started after I started playing volleyball after long 2 years I would say my pain is 7/10

[@physioevangelist]

Hey man! Sure will work on that video. Although your condition can be multiple things. Even if I make a video, it might not address your issue accurately

[@sahityasagwal1703]

@@physioevangelist I just discovered a new fact that when I bend my knee the pain shifts from that point. And I gave it a good massage and for a few hours it was gone but after I went for a jog it came back but the fact that it doesn’t hurt during the activity and vanishes after I bend my knee is something I can’t understand. Any views on this ? I really appreciate your reply and hope you can help.

[@physioevangelist]

@@sahityasagwal1703 it's just the nature of a tendon injury. Although, it's difficult to diagnose you with any condition without doing tests on you. Hope you understand

[@jediroque5202]

Thank u you help me figure it out what happen after two year mot playing basketball i play full force then that happened thank u

[@rickymorival7958]

Fricken life saver. Thank you. Results came Same day 🫡🔥

[@zivking123]

Thanks for the great video! I do have some questions 1. How can I do the test without weights or anything to do the incline 1 leg squat? 2. I have the pain in the tendon but it's hard to trigger it. Most of the time it's 0 pain but if I do bulgarian squats after a few reps it becomes 8 out of 10 and after some rest it's 0 again. Same thing wirh table tennis which I do 3 times a week and where it started. Now I practice with 0 until at some point it's becomes 8 so I stop and next day 0 until I practice again and it spikes. Really hard to tell if it's healing or not without doing bulgarian squat which I fear is making it worse

[@conorfennelly3667]

How does your leg go higher, when I do it my leg barely goes off the ground

[@paye192]

How should we position our knee when sleeping with Tendinopathy?

[@maryf9801]

Hi just a question, my pain occurs whenever I stand up for long period of time then sudden bending of knee like stepping a stair. Is it the same symptom with quad tendinopathy? Thanks

[@evchopstic7681]

single leg squat is literally unbearable. i’m only 20 years old. i don’t train my legs hard. could this happen from running?

[@physioevangelist]

Sure it can. Unbearable pain? Has it always been painful? Or did it just start

[@dalilaahmed1419]

This video is a tresure 😍 a month ago in leg day i progressed in weight squat suddenly and since then m suffering frm this pain whenever i do a movement with pressure on knee ... im gonna start doing this but should i skip the leg day while treatement ?

[@TheMakfather]

Love the irony! Plus great contents! Tnx

[@HendersonHinchfinch]

I have had this for almost 4 years. Truly awful. Squatting down and rising hurts like hell. My PT said just focus on glutes but I don’t think that will be enough for me. I’ll try these out

[@saadatfarrukh3567]

Good evening 3 month 15 days acl reconstruction maniscuse repaer and then again maniscuse garde 1 injury i interating with you can you help me rehab?

[@shivaninarain9899]

Thank you so much for the video! My soreness is bearable and relieved just with the first suggested exercise . Question, will the program be effective if I continue with my daily workout that includes running and biking?

[@physioevangelist]

Yeap! It's a matter of load management

[@physioevangelist]

So be wise with your load management. No more than 3/10 pain after exercise

[@ilustrechristian3421]

Same symptoms in my knee pain, before pandemic i always play basketball then it stops because of pandemic after how many months started again playing but always after playing basketball my knee hurts and it sores a little bit and everytime i sit it hurts when i get up I can't do a single squats 😓

[@kyuubix2501]

Im a big bone person. Decide to lose weight by running and my knees hurt above and i cant sit to long. Should i use painkiller and do ur training?

[@matijadragutinovic993]

After this first exercise, the pain in the knees is worse tomorrow. I don't know what to do about my knee pain. I would like you to answer me. Thank you in advance.

[@haleefmiqhail775]

I wanna ask,, I feel popping at my quads tendon when I bend or doing squats but I don’t feel any pain. It’s just getting annoying,, what can I do to heal this ya

[@paigehammond6752]

I started a new job in January where I carry an 8’ metal stencil with a partner and we create a track based off the zero points. To do that I have to drop in almost a frog like position to be able to see the zero and shift the stencil comfortably. My knees are KILLING me. I can’t even get out of bed in the morning without pain.

[@physioevangelist]

Hey man sorry to hear. How is it now? Feel free to message me on instam screenshot your message

[@ykajg]

should I be doing these before or after my workouts?

[@adityaranjannayak6339]

The position where point your pain I also felt pain at that same place but also there's a lump there. So is it because of same reason or there might be any other reasons for this?

[@raunakfitness00]

How many times exercise doing in a day I'm basketball player

[@andykoh7880]

When I play basketball, I always felt a pull when I bend my knees to shoot the ball. Is this a symptom of Quad tendinopathy?

[@taybascoWL]

I am the oly lifter that started back up, it essentially went from non existent to grade 2 in 4-5 days, I assume theres no way to get rid of it while continuing to lift?

[@beloved1child]

Is it normal if I experience pain on my knee when doing wall squats? Should I push through?

[@habibapasha8598]

Make video about rehumotoid arthritis knee pain swelling and tenderness plz

[@physioevangelist]

Hmmmm interesting can't say I know much about it. But I'll put that on the list?

[@ajaj9056]

Subscribed. Awesome video and content mate. Just wondering, you didn’t include what to do when we aren sitting still? Should we put ice? Should we rest it on a higher surface? Do let us know :) Also re ice: Which method to apply it?

[@physioevangelist]

Yes you can ice. Not crucial but you can. What's important is the exercises. You can do some stretches for quads.

[@physioevangelist]

Sitting still, you can't do much. Just stand up for breaks every 20mins

[@08lunaluna]

Hi omg.. I couldn’t find any video that described where my pain was. I don’t know how I got it. But I am a dancer. When I go into my plié in second position my left side hurts.

[@Swiss1981]

im 14 and any time i bend my knees like doing a squat they hurt but its more in the knees than the quad

[@craigd2352]

Man I’m confused, I hurt my knee/quad tendon during training it got a weird twist/bend and I thought it was mcl but starting to figure out the pain now and it feels around the quad area but I still have pain doing phase 1 from squeezing down on the towel but I am also able to do squats and lunges and some pain, why do I still have pain in phase 1 but It’s actually easier for me to do phase 2 and maybe other phases too, I’m in gym tomorrow and I’m thinking about doing some leg workouts because it has been 2 weeks already

[@TpDgreat]

i got a strange feeling on my left upper knee, it doesnt hurt,, just a weird feeling that comes and goes,,i just started running its my 12th day,,can u help me determine what is this? its this just a normal thing for begginer runner? it doesnt hurt when i press it,do squats etc etc.

[@theanimatedfoxguy1867]

Should it hurt to do these exercises? Should I push through pain?

[@aalijahmuhammad7615]

Thank you for the video. But I get stiff quad again and again after getting fit for 2 days only

[@physioevangelist]

Hey no worries. Try the full rehab program and see. Let me know!

[@Sunshinebblife]

If I doing reverse nordics will feel pain, should I continue do that?

[@gutoingame9918]

Hello from Brazil, I'm feeling exactly the same pain location and pain level 5/10, besides the exercises, should I use ice after the exercises or not a good idea?

[@physioevangelist]

Yeap you can ice after! But not that important. Just rest and stretch a little

[@Alex-br3ll]

Still fckn good in 2022

[@StreamSnickerCuts]

If the pain is 4/10 are some days of rest enough to get back to liftings and maybe some massage?

[@physioevangelist]

Nah man. Not just resting. Slowly load

[@igt2173]

What if i take time off from the gym like 1-2 momths complete rest? I recently had this problem on right leg the pain 8-9/10 i still pushed my body to its limits while squatting but there was time when i felt if i train anymore im gonna snap my tendon so i took time of from the gym 5-7 weeks complete leg rest the pain is gone tremendously it's still there when i squat full knee flexion but the pain is 3/10 so just wondering if i took 3-4 months off from the gym will the pain permanently vanish..🤔

[@yogeshraghumudri1902]

hey can anyone answer? i've started running, and i did it barefoot, in the garden though. 3days a week for 2 weeks. i started having sudden, intense pains, just above my knees. this happens suddenly.and it feels like an electric shock; like a pulsating pain. i stopped running, but the pain still is continuing. its not a constant pain, it occurs suddenly, for around 15 seconds and then stops. please help.