How to Fix Knee Pain [Is It Patellar Tendonitis?]

If you're experiencing Knee Pain, you're not alone. It's a common problem that can significantly impact your daily activities.

In this video, we'll dive into the intricacies of patellar tendonitis Knee Pain, discussing how it occurs, how to determine if it's tendinopathy, and the crucial first steps towards fixing it.

Join us as we unravel the causes and mechanisms behind patellar tendonitis Knee Pain. Learn to differentiate between tendinopathy and other knee conditions, empowering you to make informed decisions about your treatment.

I will guide you through the initial steps to address patellar tendonitis Knee Pain, including self-assessment techniques and targeted exercises to promote healing and recovery.

Subscribe to my channel now for expert guidance and actionable steps to alleviate your discomfort and regain your knee's strength and function.

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Your tendons speak the language of load. Depending on a number of factors (such as how intense you have trained throughout your years as an athlete, the medications you take, whether or not you have diabetes, etc.) your body will have adapted your tendon to a certain set point of strength called the “load tolerance” level.

Training loads placed on the tendon that do not severely exceeded this set level create a cellular response in the tendon (that can actually be seen by ultrasound) that will return to normal in 2-3 days given proper recovery methods (this is the normal time frame for the adaption “replenishment” process to take place). However, if the load placed on the tendon is too extreme or if there is inadequate recovery in the athlete’s training program, this balanced process is disrupted. When this occurs the process tips from being adaptive to pathological. A spark is lit and the injury process begins.

Young athletes (under the age of 30) who are involved in sports that include sudden explosive and repetitive movements of the knee are most susceptible to developing an injury at either the quad or patellar tendons. Movements that use the tendons of the knee as a spring (such as a jump) place significantly more load on the tendon than a slower movement like a squat. Historically, this is why sports such as basketball and volleyball that involve a high amount of jumping have such a high incidence of this injury (a reason why this injury is also known as “jumper’s knee”).

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Special thank you to Evan Pierson Productions for his help in making this video!

[SquatUniversity]

The #SquatUclub is now on YouTube! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my YouTube channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!


I’ll reply under the winners comment - so make sure you keep up on your notifications!

[spyrosvasilakis]

Dude I ve been doing these excersices for 3 freaking days and i am feeling already better thank you so so so much

[mikegorbet]

I've watched probably five hundred patellar tendinitis videos. This honestly may be the best one.

[jahlyjolly]

For those who just care about which exercise:
1:40 1st. Step - Spanish Squat 45 secs x 5 sets
4:40 2nd. Step - Bulgarian Split Squat 15 x 3 sets

[rebeccaboone]

My knees literally hurt just watching him jump. Ouch.

[TwowheeledadventureVT]

As a physical therapist, this is the best explanation of patellar tendonitis I have seen. Great job for informing the public with good information!

[liakourasmc]

I play basketball and last year I had a big problem with my patellar tendon and I lost the season because of this. From the beginning of the season with these exercises and a strength program I'm here to tell you that this year I played 24 games within 20-25 minutes per game! That's awesome! Thank you a lot!

[milanvn]

Anybody who reads this, who had months maybe years of pain in the knees, listen up. Few months ago I was depressed, thinking I could never squat again because my knees were f*ckd, that was a lie. Your tendons are probably so weak because you sat to long doing nothing that a basic squat on body weight even hurts. Listen homies, if you are trying to fix your knees, searching desperately on the internet no worries. I had to start from 0 that means walking longer and longer times doing harder parcours, after weeks I was trying some squats on bodyweight only till 45 degrees in the angle. Each weeks build and make your tendons stronger, now I squat 40kg without a single problem or not even feeling pain and im still going. I hope that someone out there who reads this with patellar tendon problems reads this and has to know it will be all good get your ass up and start working. I had it hard to those times but you’ll get there buddy!

[oriyosef]

Hi, I have been dealing with this situation for over a year, and I wanted to thank you very very much thanks to you the pains and almost completely disappeared.
And that's after being treated by a physiotherapist for almost a year.
Thank you for everything I appreciate a lot, keep creating useful and healthy content for everyone !!

[Fodderforthesoul]

I started Olympic weightlifting over quarantine around 8 months ago, and it was an adjustment from powerlifting. I ended up getting a bit of patellar tendonitis and saw a similar video on your Instagram. Within two weeks of just adding in Spanish squats, my knee felt much better and hasn't had a flare up since.

[avocatious]

Like how he flexes on us in the beginning. "Guess who DOESN'T have tendonitis!"
Im just messing. Good video!

[hakimghelab]

This guy is a legend. Thank you doc. I have suffered from this recently one big load, too much of a rest, followed from chronic pain. Bottom line weak knee muscle. This simple routine and straight to the point explanations was eyes opening. I can’t thank you enough ! God bless.

[smusic]

When gyms were shut down I started doing bulgarian split squats just coz they were a good bodyweight leg exercise. My knee pain did go away but I hadn't really noticed. Just now, I am finding out from this video why my knee pain was fixed. I'm going to do the isometric hold too now. Thanks!

[WhiteChocolate]

This video has been more helpful with one watch than years of PT. Thank you Doc.

[masher]

Hi Aaron, just to let you know this is the most helpful and informative weight training video for me. I do weight training mainly for cycling purposes. Doing the Bulgarian split squats allow me to train my legs without hurting my knees. Many thanks!

[gabrielolsson]

Had this exact problem for a while now and doctors are clueless to what's bothering me. Thank you so much for sharing your knowledge, cheers! :)

[mikeyh]

I literally did these exercises ten times and the pain difference is already night and day. I’m so glad I looked into this instead of just trying to wait it out. I’ve been taking it easy for 3 weeks now and the pain level or tolerance level stayed the same until I tried these movements

[walterswan]

I have been out of running for nearly two months due to some very severe patellar tendonitis, in and out of physical therapy for months! And of course, that has led me to do tons of research on my own, but this video by far has been the most informative, clear cut, and easy to watch. Doing these workouts I can feel the activation in my quads already and the strength slowly trickling back into my patellar tendon. Many thanks.

[AAtta-]

Thank you so much for this video. I'm scheduled for total knee replacement on my rt knee and the left knee is really getting strained from carrying most of the load the last few months. After following your video utilizing the band behind the knee for a few days, my left knee patella feels 100% better. A big plus is it also helps strengthening my right knee pre surgery. Stay well and many thanks again.

[nickwalker]

1:49 - Spanish Squat isometric
4:48 - Bulgarian Split squat