@Harris27SG many exercises that can help the recovery of patella tendonitis. The number one point in trying to recover from this overuse injury is to find the cause. Patella Tendonitis can be cause by several different issues ranging from Tight hips and ankles to lack of strength in the quads. In strengthening the quads you do need to be mindful of the volume and intensity that you use at it can impede healing and increase symptoms. That is why finding the root of the issue should is 1st
The Terminal Knee extension is great for rebuilding strength to the medial quad. There are many different forms of the terminal knee extension. The one demonstrated in the video is one of the easier variations and pretty much anyone can perform it. If you haven't done so already make sure that you are diagnosed with tendonitis by an Orhtopedist. Sometimes Patella tendonitis is a term thrown out to cover a range of issues.
@Tomatomaten Thanks for the comment and link to that article. I agree with much of that article. When I advocate stretching the ITB it is to help lengthen the connective tissue. The only way to do this is to break up adhesions with foam rolling or massage and implementing a tensile force along the length of line of pull of the ITB. Stretching on a hole should be left to after activity and is to put muscles on strength through full ranges of motion.
@Tomatomaten Most activities, sports and training do not put joints and muscles through full ranges of motion. By stretching post activities you ensure that you will not have muscle shortening and will help prevent connective tissue adhesions. It is my belief that the benefits of static stretching isn't for muscle tissue but rather connective tissue. There is much truth and myth to stretching on a whole and much of the research to study it is significantly flawed.
i had surgery in one of my knees and I'm desperate to get a stronger vmo. I did this exercise but felt it more on the glutes, what am I doing wrong? my other leg felt it right on the vmo... help! it seems I just can't get my vmo to work
@tsuna7 It is possible you are not quite strong enough to begin this exercise. Often after surgery the VMO is shut off via swelling and needs to have treatment by a Physical therapist or Athletic Trainer in the clinical setting to help get it firing again. I have seen it before with individuals after surgery unable to get a contraction of the VMO. By using some electrical stimulation of the muscle you can begin to get it to fire.
@tsuna7 My best recommendation for you is to seek the advice of the physican who perform the surgery or physical therapist who did your rehabiliation.
Are you using a standard physical therapy / fitness band like a theraband or dynaband, and just tying one end around a fixed object and stepping inside the loop to perform the movement? Is 6ft of band suitable length to perform this movement, is that the length of the band in the video?
@cdwok Most likely you are having patella tracking issues. even though there is no pain you can cause damage to the underside of the patella. I would seek out a Physical therapist and/or orthopedist to address the tracking issue. They can be corrected with strengthing, bracing and exercise. This exercise will help with tracking issues but if you are having popping on every rep I would discontinue and seek professional help.
when i walk/step down stairs my knee hurt and i think i have chondromalacia. many people said this exercise helps my knee in recovering. thanks for the vid
@n1lvy no problem. Chondromalacia is a very painful and debilitating nagging injury. Regaining proper balance strength with the quad is vital to recovering from this disorder. Also Foam rolling the IT Band with plenty of stretching will also help to restore proper patella tracking. I am very glad you found this video helpful and thank you for your comment!
@RedHorizon100 I found the bands at target, Wal-mart and Big 5 Sporting good stores. Most of the stores all offered light-strong resistance bands and they can be used for a variety of different exercises and they're very inexpensive.
Hey, I have patella tendonitis on my left knee.
Will this workout help me to strengthen my knee?
Please reply back ASAP
Harris27SG 1 week ago
@Harris27SG many exercises that can help the recovery of patella tendonitis. The number one point in trying to recover from this overuse injury is to find the cause. Patella Tendonitis can be cause by several different issues ranging from Tight hips and ankles to lack of strength in the quads. In strengthening the quads you do need to be mindful of the volume and intensity that you use at it can impede healing and increase symptoms. That is why finding the root of the issue should is 1st
AthletesEquation 1 week ago
The Terminal Knee extension is great for rebuilding strength to the medial quad. There are many different forms of the terminal knee extension. The one demonstrated in the video is one of the easier variations and pretty much anyone can perform it. If you haven't done so already make sure that you are diagnosed with tendonitis by an Orhtopedist. Sometimes Patella tendonitis is a term thrown out to cover a range of issues.
AthletesEquation 1 week ago
Thank you for this vid, but why do you say you would do stretching?
Stretching wont help and it is a common myth
Source: saveyourself.ca/articles/stretching.php
Tomatomaten 5 months ago
@Tomatomaten Thanks for the comment and link to that article. I agree with much of that article. When I advocate stretching the ITB it is to help lengthen the connective tissue. The only way to do this is to break up adhesions with foam rolling or massage and implementing a tensile force along the length of line of pull of the ITB. Stretching on a hole should be left to after activity and is to put muscles on strength through full ranges of motion.
AthletesEquation 5 months ago
Comment removed
Tomatomaten 5 months ago
@AthletesEquation
Thanks for the response, you seem like a very credible person unlike many on the web. I will definetly follow your videos.
However, i can not find anymore info on the VMO on your website ?
Tomatomaten 5 months ago
@Tomatomaten Most activities, sports and training do not put joints and muscles through full ranges of motion. By stretching post activities you ensure that you will not have muscle shortening and will help prevent connective tissue adhesions. It is my belief that the benefits of static stretching isn't for muscle tissue but rather connective tissue. There is much truth and myth to stretching on a whole and much of the research to study it is significantly flawed.
AthletesEquation 5 months ago
i had surgery in one of my knees and I'm desperate to get a stronger vmo. I did this exercise but felt it more on the glutes, what am I doing wrong? my other leg felt it right on the vmo... help! it seems I just can't get my vmo to work
tsuna7 6 months ago
@tsuna7 It is possible you are not quite strong enough to begin this exercise. Often after surgery the VMO is shut off via swelling and needs to have treatment by a Physical therapist or Athletic Trainer in the clinical setting to help get it firing again. I have seen it before with individuals after surgery unable to get a contraction of the VMO. By using some electrical stimulation of the muscle you can begin to get it to fire.
AthletesEquation 6 months ago
@tsuna7 My best recommendation for you is to seek the advice of the physican who perform the surgery or physical therapist who did your rehabiliation.
AthletesEquation 6 months ago
cool, ill give this a try with my resistance band.
thank you very muchly!
hunkyjelly 9 months ago
Are you using a standard physical therapy / fitness band like a theraband or dynaband, and just tying one end around a fixed object and stepping inside the loop to perform the movement? Is 6ft of band suitable length to perform this movement, is that the length of the band in the video?
getbenfit 11 months ago
when i do this excercise my kneecap pops on every rep. There's no pain but it's stiff.
cdwok 1 year ago
@cdwok Most likely you are having patella tracking issues. even though there is no pain you can cause damage to the underside of the patella. I would seek out a Physical therapist and/or orthopedist to address the tracking issue. They can be corrected with strengthing, bracing and exercise. This exercise will help with tracking issues but if you are having popping on every rep I would discontinue and seek professional help.
AthletesEquation 1 year ago
when i walk/step down stairs my knee hurt and i think i have chondromalacia. many people said this exercise helps my knee in recovering. thanks for the vid
n1lvy 1 year ago
@n1lvy no problem. Chondromalacia is a very painful and debilitating nagging injury. Regaining proper balance strength with the quad is vital to recovering from this disorder. Also Foam rolling the IT Band with plenty of stretching will also help to restore proper patella tracking. I am very glad you found this video helpful and thank you for your comment!
AthletesEquation 1 year ago
@RedHorizon100 I found the bands at target, Wal-mart and Big 5 Sporting good stores. Most of the stores all offered light-strong resistance bands and they can be used for a variety of different exercises and they're very inexpensive.
lynnrossi1 1 year ago
@lynnrossi1 But that supports slave labor. Buy local, buy within your country- pay for piece of mind.,
Elite1987 1 year ago
By doing this exercise, how long would it take for someone to fully gain strength on their vastus medialis ? anybody know plz ?
phone711 1 year ago
useful video. that guy got some smooth legs. razor or nair?
turbozed 1 year ago
I am glad you found this video to be helpful. Thank you for your comment.
AthletesEquation 2 years ago
thanks, i had patella dislocation and damaged the medial side of my knee so this helps a lot, thanks
cozz 2 years ago