very good info, thanks for the suggestions. I bet I did too much to soon. What is the optimal slope and what's a good way of measuring it to be sure mine is ok??? I appreciate all the suggestions. Will do!! I haven't heard of the incline treadmill idea before, but that's a few weeks away for me.
Increased pain could mean 1) you are performing the exercise incorrectly or not at the optimal slope or 2) your problem is not limited to just the patella tendon. If your pain continues to worsen you need to seek professional help from a physical therapist or physician (look for a physiatrist or orthopedist in your area). Did you try to ice your knees after exercise? This is usually advisable for inflammatory conditions such as patella tendinitis.
After having this problem for over five months, I tried this last night and did just 10 reps with both legs, a 2-leg squat. Now today, I have more pain in the tendon area, does that mean I shouldn't be trying this exercise yet, or is it normal to have pain the next day, and stiffness in the tendon?
@1mamaherrera I've been trying to rehab my jumper's knee.....and I've been doing the above rehab.
Here is a suggestion: Go slow. Start with 5 reps. Then 6 the next day. 7 the following day.....til you get to 15. Wait a few minutes. Then do 1 more. Eventually, you will do 3 sets of 15.
If you try what you did immediately, your knee will hurt and be sore.
Do not do more even if your leg feels good.
Eventually, get a backpack and put weights in it until you get to 20lbs.
Great video but question... is the point of the wedge to make common calf limitations a non-issue? I know most people have tight calves and ankles which would restrict the movement of the knee to extreme ranges. Let me know thanks!!
A different metihod could be used to mimic this type of training with bilateral involvement. Place a wedge on the plate of the leg press with the patient lying supine (gravity eliminated) with both feet on it. The patient performs the concentric part of knee extension with no weight on the leg press, taking the load off the patellar tendon. The weight would then be added to the leg press by the therapist at which point the patient could perform the loaded eccentric phase of the exercise.
@daberr2 You're S.O.L.! No I'm kidding, you 1. Use the foam roll(check it out on Youtube) then you stretch! 2. You exercise/strengthen the areas surrounding the knees; hamstring curls, quad extensions, and seated leg press(ALL 3 of these done with the least weight possible that you can lift without using ANY other muscles on your body). Then stretch, ice(20 min), hot tub after the workout!
2 weeks later: 1. Walk on Treadmill with incline high to slowly release knee tension. Cont.......
(Part 2) then as you turn the incline down jog a little bit(like the last 5 min), then walk for 2 minutes w/incline all the way up!
Each day you do these(2-3 days apart) I would be on the treadmill for no longer than 10-30 min. Totaling your run to be 5-10 minutes out of the 30 minutes total on the treadmill! Increase the speed of your 5-10 minutes on the treadmill each time you get on!
Once done running, LIGHTLY exercise you entire body, because your muscles will be tired!
(Part 3) about 2-3 months later, you still foam roll first, then stretch, then go into your workouts a little more forceful.
Single leg exercises(extremely light weight) and strengthen those glute muscles to help take pressure of knees when bending/jumping! Also, do squats with weight on days you do nothing else for your legs(Proper form: back straight, squeeze glutes(butt)).
From here, change up your workouts, add sprinting drills with running/jumping drills, & slowly build up!
Actually we are talking about an entirely different TYPE of exercise here. Eccentric training is designed to strengthen the affected muscle without straining the tendon involved. This is very different to doing hamstring curls and quad extensions against weight (both CONCENTRIC motions). Hope this helps...
Our mobile app, FORCE mobile, will be available next week for IOS and android devices. This will provide you with a more in depth description of these types of exercises...and it's free!
very good info, thanks for the suggestions. I bet I did too much to soon. What is the optimal slope and what's a good way of measuring it to be sure mine is ok??? I appreciate all the suggestions. Will do!! I haven't heard of the incline treadmill idea before, but that's a few weeks away for me.
1mamaherrera 1 week ago
@1mamaherrera
Increased pain could mean 1) you are performing the exercise incorrectly or not at the optimal slope or 2) your problem is not limited to just the patella tendon. If your pain continues to worsen you need to seek professional help from a physical therapist or physician (look for a physiatrist or orthopedist in your area). Did you try to ice your knees after exercise? This is usually advisable for inflammatory conditions such as patella tendinitis.
forcetherapeutics 2 weeks ago
After having this problem for over five months, I tried this last night and did just 10 reps with both legs, a 2-leg squat. Now today, I have more pain in the tendon area, does that mean I shouldn't be trying this exercise yet, or is it normal to have pain the next day, and stiffness in the tendon?
1mamaherrera 2 weeks ago
@1mamaherrera I've been trying to rehab my jumper's knee.....and I've been doing the above rehab.
Here is a suggestion: Go slow. Start with 5 reps. Then 6 the next day. 7 the following day.....til you get to 15. Wait a few minutes. Then do 1 more. Eventually, you will do 3 sets of 15.
If you try what you did immediately, your knee will hurt and be sore.
Do not do more even if your leg feels good.
Eventually, get a backpack and put weights in it until you get to 20lbs.
jojopuppyfish 1 week ago
Great video but question... is the point of the wedge to make common calf limitations a non-issue? I know most people have tight calves and ankles which would restrict the movement of the knee to extreme ranges. Let me know thanks!!
sb6bb 2 months ago
A different metihod could be used to mimic this type of training with bilateral involvement. Place a wedge on the plate of the leg press with the patient lying supine (gravity eliminated) with both feet on it. The patient performs the concentric part of knee extension with no weight on the leg press, taking the load off the patellar tendon. The weight would then be added to the leg press by the therapist at which point the patient could perform the loaded eccentric phase of the exercise.
forcetherapeutics 11 months ago
what if both of your legs are affected
daberr2 11 months ago
@daberr2 You're S.O.L.! No I'm kidding, you 1. Use the foam roll(check it out on Youtube) then you stretch! 2. You exercise/strengthen the areas surrounding the knees; hamstring curls, quad extensions, and seated leg press(ALL 3 of these done with the least weight possible that you can lift without using ANY other muscles on your body). Then stretch, ice(20 min), hot tub after the workout!
2 weeks later: 1. Walk on Treadmill with incline high to slowly release knee tension. Cont.......
charismaswagg 2 months ago
(Part 2) then as you turn the incline down jog a little bit(like the last 5 min), then walk for 2 minutes w/incline all the way up!
Each day you do these(2-3 days apart) I would be on the treadmill for no longer than 10-30 min. Totaling your run to be 5-10 minutes out of the 30 minutes total on the treadmill! Increase the speed of your 5-10 minutes on the treadmill each time you get on!
Once done running, LIGHTLY exercise you entire body, because your muscles will be tired!
charismaswagg 2 months ago
(Part 3) about 2-3 months later, you still foam roll first, then stretch, then go into your workouts a little more forceful.
Single leg exercises(extremely light weight) and strengthen those glute muscles to help take pressure of knees when bending/jumping! Also, do squats with weight on days you do nothing else for your legs(Proper form: back straight, squeeze glutes(butt)).
From here, change up your workouts, add sprinting drills with running/jumping drills, & slowly build up!
charismaswagg 2 months ago
@charismaswagg thx bro for the tip, both my patellar tendons in my knees have been shot for 2.5 years cuz of too much basketball
daberr2 2 months ago
@charismaswagg @daberr2
Actually we are talking about an entirely different TYPE of exercise here. Eccentric training is designed to strengthen the affected muscle without straining the tendon involved. This is very different to doing hamstring curls and quad extensions against weight (both CONCENTRIC motions). Hope this helps...
forcetherapeutics 2 weeks ago
@charismaswagg @daberr2
Our mobile app, FORCE mobile, will be available next week for IOS and android devices. This will provide you with a more in depth description of these types of exercises...and it's free!
forcetherapeutics 2 weeks ago