Got patellar tendon pain? Try this out!

💥Patellar Tendon Pain AKA “Jumper’s Knee”👇

💥If you have this, it’s likely because your patellar tendon was over-stressed beyond what it can currently handle (due to loads that are too high or lack of recovery).

🔑 Try 5 reps of 45 second holds
🔑 2 min of rest in between each rep
🔑 Keep your knees at roughly 60 deg angle
🔑 7/10 intensity
🔑Should not increase pain during or after exercise

📚A research article found that this protocol using a knee extension machine provided significant short term pain relief. Most people don’t have a knee extension machine at home, so you could try out a wall sit instead!

🔑It may be useful during the season of competition to decrease pain and allow the athlete to compete, if needed.

❤️ Share this video with a friend who needs it!

[princessalia]

That helps, Ive never been so completely pain free in so many years. It felt unreal but again its temporary but so good. I thought maybe I never had the pain in the first place 😢

[JimmyJimmy-eyih]

I have had knee pain for a couple months but for those who can get access to someone with advice, i did these simple exercises for long term healing and stregthening the muscles. 3x10 wall sits and these you crouch back up and down ten times for three sets, and do partial one legged squats only go down as mjch as you want and the back up for 3x7, you can also use something to support you. This helped my pain through the aoccer season and after a week in aummer i was perfectly jumping amd sprinting.
At the end hold a quad stretch for 60-90 seconds after a big workout or running.

[hbeerho]

I am definitely trying this in a soccer game a broke both of my patellar selves and every other Bob in my knee caps and I am in a heel chair I have been in it for 6 months now and I 10 months to go please pray. Thank You

[clareanne]

thanks for this!! this has helped so much

[Dulex]

Holy that felt amazing! Thank you so much!!!

[PetrolAudio]

You could also try a different variation of the wall sit called a spanish squat, which activates your quads even more and gives relief for longer imo.

Attach a thick resistance band (at least half your weight of resistance) around a pole or a similar sturdy object, then wrap the band around the top part of your calves. Stand roughly hip width apart, feet pointing forward. Lean back into a wall sit position and hold for 45sek. Make sure to keep your back straight (don't lean forward) and your shoulders relaxed. Go as deep as you feel comfortable but as a beginner, make sure to keep your hips above your knees to lessen the strain.

Do 5 sets every day and feel the pain go away!

[TimurFutbol.]

man, I don’t how to thank you.. Im a football player and, everytime I ran or jumped, my knee hurted and cracked so much.. after this, my knee didnt hurt at all, thank you a lot! but can you do a tutorial on how to stop my knee from cracking everytime i bend and straight it out?

[RaviKumar-ynuw]

A big Thanks from bottom of my heart ❤😊

[danielhuerta]

I do Olympic weightlifting and every time I do jerks or slip jerks I away get pain there. But hopefully this will work 😊

[Sportskid-]

This felt so much better than before but it hurts a lot still

[RXAK]

OMG THHANKS SO MUCH I BEEN TRYNA FIND STRETCHES FOR MY BONE SPUR IM 11 AND HAVE KNEE PAIN THATS SO MUCH ❤❤

[J_cranmer]

I used to do the wall sits when i was young and now my legs don't hurt thanks to my parents. 😁

[JAMNyt]

Had this pain for a while now so this will really help

[vojtechpolak]

Fantastic content. I bought bike which was probably too big for me, and cranks 175. Because frame was quite big, I had to lower seat, so in the upper position also because cranks were long my knees were probably too flex. Now I struggle for a month with patela pain and inner knee pain. Both legs in one day. Also on that bike I got Achilles tendinopathy, also both legs. Before never ever had a problem. 😒

[_ELzY_]

I play volleyball and whenever I land I get crazy knee pains and I will definitely try this

[victorhughgo]

yes it does and thank you, I will try it.

[tmtpookoojoo]

He said short term relief cause hes humble and doesent want to come off as a know it all but in the long term strengthening those muscles will make the problem go away if there isnt any other underlying problems

[broon]

OMG THANK YOU SO MUCH THIS JUST FULLY RECOVERED IT OMG THANK YOUUUU

[Kaykaymart]

It’s been hurting for days now and I couldn’t find out why because I recently sprained my ankle a couple of days ago and I thought I hurt my knee but turns out just my tender

[Friendlymoose]

I might have to get a brace I have done things like that for months