hip flexor, rectus femoris, quad stretches jumper's knee prevention

http://www.jump-science.com

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Sports

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• jumptrainee1stretches
• flexibility
• hip
• flexor
• rectus
• femoris
• jumper's
• knee
• rehab
• prevention
• fitness
• workout
• exercise

[Brandonian3030]

i think i have jumpers knee. when i squat on my right leg or put any pressure on it i get a wicked pain and can only go down so far , hardly anywhere. are these stretches good for rehab or just prevention. i feel like this is never going to go away. pleasse help.

[jumptrainee1]

@Brandonian3030 the rectus femoris stretch is crucial for rehab

[Brandonian3030]

@jumptrainee1 hey i appreciate the feedback, believe it or not i saw a specialist today. he told me i have Patella Femoral Syndrome. i hope hes right. scheduled an MRI to be sure , but who knows if how long ill be waiting for that. are these stretches still good for this type of injury? i did try the rectus femoris stretch at my gym yesterday and after a few trys was able to get the hang of it . so if its stil ok to do, thanks for showing me.

[jumptrainee1]

@Brandonian3030 PF syndrome is different than tendinitis. It usually results from improper tracking of the patella in it's groove on the femur. I can't say if that's the cause of yours or not, but that's what's common. If that's the case, then your biomechanics need to be examined. Things like being bow-legged, knock-kneed, or too quad dominant are examples of problems. Flexibility can be the cause of poor mechanics so these stretches along with all around flexibility would still be important.

[daballa100]

Do you use SMR as part of your static stretching? If so could you post a video about that too? Thanks.

[jumptrainee1]

@daballa100 I don't use SMR. I've tried foam rolling and never felt any benefit from it. It just hurts a lot. I'm not saying it's not good. Plenty of people swear by it. Maybe I just haven't been shown how to do it correctly or something

[getmbeefer]

Thanks for posting this video, wish I had found it earlier. The second stretch you demonstrate is just what I have been looking for to treat my injury, it really hits the spot near the top of my quad (i'm presuming high on the rectus femoras). It's a weird strain that is hard to target, thanks for this.

[yogotah]

@TheMrjay1987 when and how did you see results?

[TheMrjay1987]

very nice!! it helped alot thank u!!

[MegaReemas]

Can the rectus femoris muscle be stretched by laying on your stomach and pulling your heel to your rear end, perhaps with a towel or stretch band? I have jumpers/runners knee but the stretch in the video hurts my knee (as you mention). Just wondering if there's an variation on this stretch that still hits the target muscle. Thanks!

[mrmrjays]

thank u thank u the first time i started doin tha exercise it worked wow!!!!

[inmymind801]

@jumptrainee1 its helped me out a lot with my foot arch pains. ive done the rolling with a tennis ball and it helped re-establish my arch as well as increase the flexibility. i think youre supposed to roll the spot where it hurts because thats like a gunk buildup spot in the muscle. it helps a lot but stretching is def. more important IMO