Jumper's Knee Exercises (Patellar Tendonitis) - www.jumpupdunkdown.com

[artyy14]

I used to have this problem and it affected my performance on the basketball court. I am a senior in high school now and going to college next year and found that YOU NEED TO STRECH to help get rid of the tendinitis. First, you need to take about two weeks off from and jumping or running (do some light work on an elliptical machine if possible or a bike). After taking some time off you need to strech every day. Finally, start working your legs out more in the weight room. By strengthening the m

[petejuggling]

I feel a popping/clicking right below my patella. It's not too painful but I feel it doing squats or leg extensions. I also run a lot and run a lot of stairs. Is this jumper's/runner's knee?

[ohfboy]

i had surgery on both of my knees due to chronic patellar tendonitis.i did 1 year of physio, it had gotten a little better. But improvements were slow. my knees felt so stiff like all of the time feeling like i'm 60 while i'm about to turn 25. The physio sessions were costing a lot of money so after a year and half i stopped. now 2 years later my knees are feeling worse, i think only thing that could help is for me to exercise every day and that for during at least 2 years

[Tomatomaten]

You say "underneath the knee cap"

But pain at that location wouldn't have anything to do with the tendon, if you have true patella tendonitis, the pain will be located somewhere on the tendon.

For instance I have mine so low that I mistook it for shin splints.

Also, training the VMO is outdated science, its not Worth it for dealing

[Andrew6James]

ive been experiencing pain below my knee cap in the patellar tendon i believe for about 6 months, the pain is on the side below the VMO and my physio has diagnosed it as patellar tendonitis and ive been given a workout to do for it and ive taken rest and ive gradually gotten back to playng basketball, the pain seems to still be there sometimes even when playing even though i have a patellar tendon strap and more worryingly i seem to be developing the same thing on my left knee now. any ideas

[crookedFC]

I just watched your video, my knee started playing up again and the all the things you said is exactly what my physio explained last year.

I have got it down to me being too lazy to do my strength excersizes.

thanks mate

[carlvincent12]

I started developing jumpers knee when I started college and also I've gained weight during the years (about 15 or so) and I wanted to start jogging again but my knees would hurt after. Do you recommend me just doing these exercises first before jogging again or can I combine the two. I really want to lose weight with jogging but I hate it that my knees keep getting in the way

[ponnyjose]

its very gud rehabilitation for sports students.

[stevelau1933]

Thanks for the post. I'm not sure if it's from dunking, but my non dominant leg has exactly what you are talking about so does that mean I should stay off leg exercises altogether?

It has gone on for a couple weeks already and I want to have my jumping ability back and it really sucks.

[boliver30]

How often should I do these exercises?

[deanrow89]

i have been for mri scan and nothing has been found but im sure this is what i have anyway of me knowing 100%

[gcgCLOUD]

Stand back up. Lol there is no way I could get back up using 1 leg. Feel like I can't fully use my quad muscles . How long does it take to get my knee strength back after doing these.

[tray1515]

@mrsarpong yes, a good rule is about 3 sets of 10 on each leg

[optyx]

hi,

Thank you for the nice video.

i have this condition I went to the specialist he suggest me to get lots of rest and buy a patela band.

I also read that doing some exercise might help prevents this from occuring in the future. So the question is Can i do it while I still feel the pain or should I wait till the pain subside first.

thanks in advance

[ScarlettJordan]

Hi bro, I have a pain on the top of my patella where i assume the tendon joins the quad to the patella. Is there any exercises to try? (i used to have the bottom patella pain in both knees but now its moved to the top on one knee)

Cheers

[alankillian]

Are you sure that patellar tendonitis is 'under the knee cap'? as the patellar tendon is more above it? You could be right...?

[m5unga]

DO U HAV ANY SETS N REPS FOR THE SEATED EXERCISE??? THANKS

[JMoware14]

Hi, I have tried these exercises. They didnt hurt while i was doing them, but after a little while i felt more pain. Then after like a day the pain stopped and my overuse injury seemed to have gotten smaller. Is that normal?

[ozglo1]

Hey good vid, im working on my vertical right now and randomly i will notice some small pains. Does stretching also help improve the vertical??

[EKTELESTES]

Do NOT do a pistol exercise ( like the one with the stool ) when you have a Jumper's Knee! You can do it ONLY when your knee is totally pain free!

[pvelitetrainer]

@EKTELESTES it depends on the severity of the injury. Patellar tendonitis takes on many intensities. Also, pain during these exercises is NORMAL, and is due to the increase in blood flow. If you experience NO pain during training then there is no muscle cell growth...in this case it's due to increasing blood flow through an inflammed area, totally normal. Just be cautious!

[EKTELESTES]

@pvelitetrainer

Don't confuse "pain" with "muscle ache", the 2nd is normal, not the first. I agree about the intensity, but even if you feel the slightest pain, you should stay away from exercises that put such load on your knees until you're totally OK.

Having suffered a lot from Jumper's Knee I don't recommend pistol exercises, they put too much stress on the joints. ( yes, I've tried them ).

[minkmoink]

@pvelitetrainer should we wait till the inflammation goaway before doing the exercise?

[TheeMacbeth]

I have had jumpers knee for 11 months. Since it has been this long does that mean it will never heal?

[Zaitsevsz]

what if the pain is above the kneecap :(. please answer

[jordanfuller10]

pvelitetrainer, i was just curious... what if the tendonitis puts you through pain whilst attempting these excersices?

Jordan

[tray1515]

@jordanfuller10 yes my man, this is Tyler Ray, and yes you will still feel SOME discomfort. Just keep at it properly and you should see progress.

[jordanfuller10]

@lilswitch29 I also do parkour, i have a very serious case of tendonitis, do there exsercises work at all?

[bigwhite136]

hey how often should we do these excercises?

[DKB778]

hey im 13 and i ride bmx last year i tried a trick and landed on one leg and under my knee the patella or whatever hurt so soo bad it has been anoying me ever since any advice

[rawls3183]

great video bro Im a runner and Im going to try this out lets see how it pans out.

[jahallo9999]

I got a question about the strait leg raise part. When i do this, i can feel some pain under the knee. Can i still do this with some pain? Its not an insane pain, but i can feel it. I can handle the other exercise you show with just a little pain.

And yes, am 100% sure i have jumpers knee.

Good video, cheers from Norway

[ghettosamson]

For a second there I was alarmed! That cube! Heugh! Glad it was not an exercise cube, just a stool. What a relief.

[littlelion50480]

great stuff man... really helpful advice from an elite is always a confidence booster!

How do you make sure that your legs aren't imbalanced when you're training?

[DevinWarren816]

How many reps and sets should I do? Is it ok 2 do these every night while also doing my normal workout routine during the day? Great vid.

[2oceans]

Thanks for the exercises, I will do them. I'm the same with muscle imbalances in my right leg. Right patella's had dull ache for years and just now is more sore from adjusting my running style a bit. Is it right that the affected knee hurts a bit (not painful, dull) when doing the exercises? Or should it not hurt at all? Many thanks

[boadstuz]

So I've been having pain on the inside of my right knee I think from overusing my VMO. I was told by my trainer (I'm a college athlete) that it was a slightly swollen or infected bursa sack, but the pain hasn't subsided and there is no swelling. When I straiten the leg sometimes there is a pop in that area and I can feel some bumpy tissue right above the left side of my right knee cap... Any insight would help. Thanks!

[tray1515]

@boadstuz sounds to me like the quadriceps tendon is aggravated and needs to rest and recover. Try ice regimen and light stretching. A lot of times with an injured tendon increasing blood flow to flush out impurities can help when combined with stretching. I would know more if I could assess you in person. Hope that helps.

[Erokizzle]

for someone with patellar tendonitis would you suggest squatting with the toes pointed slightly outward? would that help fix a VMO imbalance? also, would you suggest wearing a patellar tendon strap for a leg workout?

[tray1515]

@Erokizzle that slight adjustment could help out, however do not ONLY squat in this fashion. A more effective movement may be a step up with toe slightly outward.

[veronesej]

how many times per day, how many times per week, how many sets, how many reps?

[tray1515]

@veronesej try performing these a couple times per week with a couple days between sessions. A few sets of 10 is a good benchmark.

[skywalkerincau]

Hi mate... I am a professional athlete who has had this problem in my right knee for years. It is my preferred leg for kicking etc so it's strange but it definately weaker and smaller. Thanks keaps for the vid. If you have any more excercises i can add to those 2 you showed I would love to hear/see them. Also if you have any excercises on preventing Ostitis Pubis. Cheers.

[tray1515]

@skywalkerincau thanks for watching, and glad the exercises are helping. To my knowledge there really aren't many specific exercises to prevent ostitis pubis, BUT it does result from overuse. My advice would be to continually stretch and strengthen your hips as that could help in stabilizing the structure of the pubic area.

[Daew0ns0ng]

Do you have to warmup or stretch before doin these two exercises? and how much reps and sets do you recommend on doing on each of this exercises?

[speedster27]

It's nice to hear multiple opinions. My doctor said that it was from muscle imbalance, but they did not say much in terms of actually exercises to help the problem! So it's nice to at least have some idea of what could help, it's rather annoying to deal with that ever since I've started becoming more active again. Fortunately, it's only one leg though so it's not as though I'm completely crippled.

[lakrs83423]

bahaha "ok, welcome to my floor" XD

[jmaris4eva]

Great call bro! i looked it up and thats exactly wat i have, there are some stretches on  youtube and stuff that say they help, is there anything you would recomend?, btw if it helps i do vj training twice a week with plyos first and weight training after

[tray1515]

@jmaris4eva ultimately for stretching, making sure your quads, hamstrings and IT bands are stretched out a few times a week is sufficient. Standing quad stretch, seated hamstring and seated IT stretch as well. I'm sure you can find those on line, and I may provide that one week on here, some stretches to keep limber.

[youngdunker21]

thanks for uploading,

i couldnt get rid of patella tendonitis but 2 months ago i started doing the first exercise and did a lil bit of strenght training and now im 90% painfree

[jmaris4eva]

hey man i used to have jumprs knee in hs but i used thoes knee straps that u were wearing in ur tfb vid and never had that problem again,.. but ive started a jump program(the vertical bible) and did a 12 week program, and an 8 week program(programs with in the program) and I feel this pain below my heel, paticularly after doing more reactive plyometric stuff, feels almost like the knee thing just on my heel, any idea?

[pvelitetrainer]

@jmaris4eva perhaps achilles tendonitis, i have to see where exactly it's bothering you, but that's an idea, especially from doing plyos.

[Darwyyn]

ikea!

[mightynorman]

great vid,i'll definitely try these exercises next time i'll have jumper's knee.

and can you give me an advice on this. i don't have fat lower legs,or anything like that,and i don't have problems with jumping,i can jump very high,but i would like to have thinner lower legs,i think it's depends on length of achilles tendon, so could you please give me an advice on lengthening that tendon,some exercises or something like that? thanks in advance

regards

[pvelitetrainer]

@mightynorman I hope you don't get jumpers knee again, and you should do these even if you don't have jumper's knee to help prevent it as well. As for calves, I have never done a single calve raise, however as a result of jumping, genetics and resistance training my calves have turned out as they appear. It's impossible to lengthen the Achilles tendon, reducing body fat which may give the appearance of a shorter insertion point of the calf belly which is a result of less BF. Hope that helps!

[mightynorman]

@pvelitetrainer

ok,i don't have too much body fat,i'm actually too skinny,but my lower legs look a bit unripped. so body fat won't do it,but i'll try those single calve raises,and i'll tell you about the results. thanks man ;)

[mojom2003]

Good video and nice calves by the way. lol

[Vertfreak101dotcom]

you are calvetastic! haha Great vid man!

[Tproc13Zha]

How would you deal with Osgood Schlatters in adult athletes? Thanks.

[pvelitetrainer]

@Tproc13Zha typically OS is found in adolescent athletes aged 10-18, and is effectively "adolescent jumper's knee". The difference however is that the pain gravitates more toward the tibial head or the boney prominence at the top of the leg bone. My advice is ensure you stretch periodically throughout the weak as these conditions can be a result of tight hamstring, IT and quadricep muscles. Give that a try and also perform the exercises in this video as well. Hope that helps.

[ReggieBlackBear]

"even us elite athletes"