No More Knee Pain! Fix Your Patellar Tendonitis NOW!

Physical therapist shows you 10 of the best home stretches and exercises to eliminate patellar tendon knee pain. Patellar tendonitis treatment at home to help you feel better fast! Complete progression of massage, stretching, and strengthening exercises demonstrated.

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OTHER HELPFUL KNEE PAIN VIDEOS:

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What Is Patellar Tendonitis?
Your quadriceps (or “quads”) are actually a group of four powerful muscles that extend, or straighten out, your knee. These muscles originate up near your hip, come down your thigh, and cross your knee through the patella (or kneecap). The connective tissue between the bottom of your kneecap and the top of your shin bone it’s called the “patellar tendon“.

This is a common area for pain and inflammation to develop. This condition is known as patellar tendonitis.

Why Do You Get Patellar Tendonitis?
The three most common causes of patellar tendonitis are overuse, muscle weakness, and faulty joint biomechanics.

OVERUSE: patellar tendonitis is often referred to as “jumpers knee“. It is common in populations where jumping and high-intensity performance are required (basketball, volleyball, track and field, etc.).

MUSCLE WEAKNESS: oftentimes weakness in the quadriceps and hip extensors (glutes) are major contributing factors to the development of patellar tendonitis. Failure of these muscles to adequately handle loads and resistances places more stress on the tendon.

JOINT BIOMECHANICS: performing running, jumping, and resistance-training activities with inadequate strength often leads to higher loads being placed on tendons surrounding joints. These faulty joint mechanics can lead to increased stress in the tendon and eventual breakdown.

WHAT ARE THE BEST EXERCISES FOR PATELLAR TENDONITIS?
Luckily, patellar tendonitis is a very manageable condition with the right modalities, stretches, and exercises. In the video above you’ll learn 10 great tips and exercises that will help to eliminate your patellar tendon pain.

Each of the modalities and exercises mentioned in the video can be found on the list below. Please see timestamps for each specific exercise mentioned in the video.

0:00 The Best Exercises For Patellar Tendonitis
0:40 What is Patellar Tendon Pain?
1:24 Ice
1:43 Cross Friction Massage
2:52 Patellar Mobilizations/Stretches
3:51 Prone Quad Stretch
4:56 Standing Quad Stretch
6:10 Quad Set/Straight Leg Raise
7:05 Glute Bridge
7:58 Wall Sits
9:15 Box Squats
10:34 Reverse Lunges

Performing these exercises regularly can significantly reduce patellar tendonitis knee pain. They have worked for my physical therapy patients for years and I hope you find similar pain relief!

Of course, if you did find this video useful I would appreciate if you smashed that “thumbs up“ button above to “LIKE“ it, leave me a COMMENT telling me about your experience, and be sure to SUBSCRIBE to my channel so you never miss a new video when I put one out.

[kimtabel]

0:40 What is Patellar Pain?
1:16 How to treat it
1:25 Ice
1:45 Massage
2:52 Stretch
3:52 Quad Stretch
5:02 Standing Quad Stretch
6:10 Straight Leg Raise
7:05 Glute Bridges
7:57 Wall sit
9:15 Box Squat
10:35 Reverse Lunges

Great video, many thanks

[jasonyau]

I'm really impressed by this demonstration. Not only does he provide a tons of exercises for eliminating patellar tendon knee pain, we do not even need any extra tools for doing at home. Wonderful

[mahsumcetinkaya]

I got completely healed with this exercise last year

[mrv]

It’s so depressing because I want to continue to run and do squats like before. This pain is so depressing

[劉融-qp]

I cannot thank you enough, been troubled with patellar tendonitis for 2 years. In the mean time barely squated at all, leading to 800lbs dead with around 500 squat and of course countless pain and handicap to everyday life . Even at only deadlifting I relies on ESWT to maintain training volume. Ever since I tried your drills I finally felt like a normal person and being able to squat once again. Huge thanks and I wish you all the best here oversea.(sorry of my poor English)

[teniindonesia]

I just watched it now, did what the video said, and I already felt the difference! Thank you!

[NK-oeiv]

not many videos out there with 0 BS and just value! Loved your video, cheers mate! especially the massage for patella, I’m going to practice this often now.

[runnerzx]

This worked. Took about 3 weeks but I'm pain free. Cross friction massage + icing+stretching. Thank you!

[bdawnhorror]

Wow! After 4 ½ years of training Olympic weightlifting I finally had an injury. It was indeed Patellar tendinitis. I dropped 15 lbs, stopped Olympic weightlifting and introduced wall sits, single leg lifts and more standing quad stretches and it went away. I changed my some exercises now that I do body building and I notice some are better than others. After years of Olympic weightlifting with a coach, my back squat was never an issue so I know that isn’t the culprit. But Bulgarian split squats are. After watching your video it’s because my knee is tracking too far forward. I have been in so much pain the last 3 days but I did your recommended cross massage, patellar stretching and I can actually do the standing quad stretch today! I am over the moon! Thank you I will be including these in my daily morning movements :)

[toneandtighten]

I’m here LIVE with you this morning for one hour after this video launches! Tell me your thoughts in a comment below and let me know how I can help you! 🙌🏼

[christinepastrich]

So happy your wife has no pain. I’ve been doing your “5 exercises for knee pain” for about a week, and the difference is AMAZING! I do experience a little discomfort, but it’s so much more tolerable than before. I’m planning to do that video every day! Thanks. I also find your other exercise posts very useful. Thank you so much!! 👍🏼👍🏼👍🏼

[heraclez]

Jared, thank you for the video. It fixed my knee pain that was going on for months immediately after the first try of these exercises.

[tonyajeffries]

I got completely healed following these recommendations. Patience and discipline is so hard to maintain at times. After four months of slowly progressing through these exercises I could run, jump and play with my 5 year old grandson . Thank you.

[Benny-zoqh]

I've had this injury and this has to be the best video online for treatment, step by step. Thank you sir!!

[p.richter]

Awesome video. I may have patellar tendonitis, so this is right up my alley. I hadn’t been jogging for 10-15 years, and started out strong doing 5k, and went up to 8.5k in a matter of weeks. As I’m 56 years old, I guess my knees didn’t handle that very well, and my patellar is now quite tender. I’ve had this tenderness for about 2 months now, so this video will probably help me out a lot. Thank you (and your wife) for putting it out there. ATB from Norway 🇳🇴

[massbygus]

Wow, the tendon massage alone got me out pain instantly. You are what I needed man. Thanks soooo much...!!!

[brit]

Thanks so much, I still can't believe 9 simple exercises help me so much, I totally recommend

[AndyMeads]

I've been suffering for 15 years with knee pain and with lots of "specialists" saying they have no idea why I'm in so much pain all the time, i decided to take matters into my own hands (rightly or wrongly) and found patellar tendonitis the most likely thing I've been suffering with all this time. I've been trying these exercises and found they work really well, especially the wall sit and squats really take the pressure away. As well as other stretches in the hamstrings and quad muscles in finally getting there. One thing I would say personally is consistency, if I don't keep up with it I really suffer. I'm going to add the massage and ice to my routine and see if that helps. Thanks for sharing this video, honestly I feel like I can finally get my life back and pain free. 😁👍

[tomrees]

As a regular cyclist I have suffered tendinitis in my knees a few times over the years and have relied on ice and the simpler stretches. Your additional techniques will be really helpful I’m sure. In fact the last couple of days I have had a sore knee, no idea what brought it on, so I’ll have a chance to test them out immediately. Many thanks.

[clinqr]

I play soccer and I’m 10, my physio gives me really hard exercises and Stretches, if I don’t settle down in 10 days I’m undergoing surgery I’ve also been resting for 3 months now, your exercises immediately helped.