Best Exercises for Patella and Quadricep Tendinopathy | Tim Keeley | Physio REHAB

#kneepain #kneeinjury #kneeinjury

Diagnosed with a patella or quadriceps tendinopathy? Or even in rehab for a patella tendon rupture? The check out my 5 essential and progressive isometric and eccentric tendon rehab exercises for both the patella and quadriceps tendons.

1️⃣ Banded TKE (Total Knee Extension)
2️⃣ Isometric Band Extension
3️⃣ Eccentric Band Extension
4️⃣ Eccentric Step Down
5️⃣ Eccentric Decline Board Step Down

Physio Fitness | Physio Rehab

[CharlotteMcGillion]

Thank you so much! I was really struggling to figure out how to isolate the eccentric part of this movement while also ensuring the theraband was being utilised optimally and safely! All the other videos I found included concentric movement before the eccentric.

[mariacarrillo]

Excellent video! Perfect timing too. I hurt my knee in Nov, x-ray came back with arthritis in the knee. Pain is gone now but knee/quad are super weak and can’t fully extend or flex it. I will give these exercises a try. Thank you!!

[allfredo]

Great video and 'timely' for me as my upper patella just started hurting seemingly out of no where- probably because as I'm now 70 and I recently increased my walking. Thanks!

[MsLepuk]

I have clicking patella when I walk due to weakness in the left quad (checked out by the doctors) and perhaps the glutes as well 😅 but after doing the first two exercises for a couple of days I'm able to walk forward with almost no clicking now! It only clicks when I do turns. Will keep on with it. Thank you so much for such great information!

[robinc.]

I took away from that, if you can do a pistol squat, you‘re not in rehab 😂 good video. Doing alot of those movements to help my patella tendonitis while training for my next marathon. Doing spanish isometric squat holds and bulgarian splits and squats with slow movement.

[JDPhotography]

Excellent video. I am putting these exercises to use. Thank you so much.

[izm]

Brilliant- thank you or sharing the progression since I kept hitting a wall

[johnsmith]

Love that band terminal knee extension! The next morning, my knees felt so good when they normally feel stiff!

[rocksteady]

I just did this and it is an absolutly fantastic rehab workout! It is unconventional, and super effective. - Thank You!

[eddiedantes]

You do a great job of explaining. Thanks you. Great video.

[jessbon]

Tim, excellent!! Thank you for the info provided in the video. 10 years ago I have had my meniscus repair on both knees. the pain never went out completely now the doctor is suggesting another meniscus repair due to the pain at the patella. I did the set of rehab exercises you showed in the video. I didn't feel much pain. how many times a week can I repeat these exercises.
thanks Tim.

[weswilliams]

Thanks so much I needed to see this video

[PatrickMcKnight]

Thanks for the informative video. Might be a useful set of exercises for us all as prehab - rather than rehab. Very cool. Thanks again.

[freeatlast]

Thankyou very much. These are really helpful

[robertmartin]

Well Lad, tis Irish Bob saying thanks for this segment.

I must admit this video is rather fortuitous in nature. Fine timing indeed Lad, fine timing indeed.

Currently feels like the 😈😈himself is doing the Riverdance on my knees. Bloody, hell.

Hope to get some relief for my rusty joints. Or go to the mechanics hoist. " Go ahead Lads, spray my joints good. As there is plenty of creaking and squeaking about"

Irish Bob again thanks you. Other relatable videos on this subject are welcome

😇🤗😎🍀🇮🇪🇨🇵🦾🩺🥂

[garyknight]

Thanks Tim, great video, and happy New Year!

[gracearcher]

Excellent! I can't load my left knee, weak/unstable LCL from slight injury.These will help immensely thank you!

[dpak]

Your videos are the best Tim! One question, when progressing onto the next exercises, which ones do I keep doing, and which can I drop? When going from #1 -> #2 -> #3 -> #4 -> #5?

#1 Banded TKE (Total Knee Extension)
#2 Isometric Band Extension
#3 Eccentric Band Extension
#4 Eccentric Step Down
#5 Eccentric Decline Board Step Down

(e.g. If I am doing #5, do I need to still be doing #1-#4 as well?).

Thank You!

[minanoorbakhsh]

Great exercise progression and modifications! Thank you for your very informative videos!

[appalling]

Thanks for the video! This is pretty much in line with what my physio has given me after a quadriceps Tendinopathy diagnosis a couple of months ago. Doing the exercises doesn't hurt at all, but I do tend to get a mild burning pain that comes on a little while afterwards. Does that mean I'm going too hard and should lift off a bit? Or carry on and that pain will stop once things are a bit stronger?