Why Common Patellar Tendonitis Rehab FAILS and 5 exercises that WORK!

in this video you're gonna discover why common patellar tendonitis rehab fails and five exercises that actually work hey what's up coach e here from precision movement and today we're going to talk about patellar tendonitis patellar tendonitis is inflammation and or pain in the patellar tendon which is located in this area just below the kneecap which is the patella going from the patella and inserting into the tibia this is also known as jumper's knee and it's very common in anybody who jumps obviously hence the name and runners and cyclists people who do repetitive movements that where the knee joint is moving through flexion and extension repeatedly why does this happen well one could be and one reason could be that this tendon is just not ready for the load that it's given or the volume of load that it's given so if you've been off of running for the winter and you get back into and you start going for it and you go for a hard run your body just might not be ready for it and that patellar tendon might not be ready for that load so it gets sore and inflamed and if you don't recover don't allow it to recover you just get back out running and keep doing that trying to train through the pain then you could result in a long-standing issue and a syndrome so it could be a matter of volume or intensity going too high too soon but if that's not the case and it just creeps up on you then that's another matter and the common rehab strategy of strengthening the patellar tendon through squats and eccentrics and lots of load might not be sufficient to get you out of patellar tendonitis for the long term so what do you do instead well there's a number of different strategies and possible root causes and with the five exercises we're going to talk about today you might be able to address one of those root causes with the exercises here the first thing we want to look at is the foot and the ankle the foot and the ankle every step you take that's the first interaction your body has with the ground and with absorbing force so if the structure's down there the muscles or the joints aren't functioning properly then all those forces that would have been absorbed first through the foot and the ankle have to move up to the next joint to be absorbed and that next joint is the knee that's why i always look at foot and ankle function first so the first thing i want to look at is does your arch work do your intrinsic foot muscles work can you create the arch the exercise to test this out for yourself drill is metatarsal pressure now metatarsal pressure is looking at pushing through all five metatarsal heads one two three four five not just through the ball of your foot you should be able to push through all five metatarsal heads and by doing so pushing through the ground and being able to hold your weight while pushing through the ground through the metatarsals that helps to create that arch and strengthens those muscles so that they can begin helping you absorb that force whenever you run or when you jump so very simple what we're going to do is do this barefoot put the foot flat on the ground and then think of pushing down through the metatarsals not through the toes through the metatarsals and squeezing the metatarsals together this way so you're working the longitudinal arch and the transverse arch do that once it's activated put some weight over top of it and hold it for five to ten seconds and then you relax you can wiggle your toes a little bit reset and do it again but a little bit of load think of pressing through the metatarsals adducting through the metatarsals and then load it up by putting your body weight over top of that forefoot and hold it for five to ten seconds you do this for anywhere from five to ten repetitions work your way up to ten because you need to build that endurance and you wanna work two sets three sets even build that up over time so that's metatarsal pressure work both feet if you've never done this before then it might feel weird it's going to improve over time the foot we stuff it into shoes tighten it up and those muscles don't have to work there's lots of muscles underneath in the bottom of the foot and if they're not working again you're not getting that arch support natural arch support that you need to absorb force properly so that's exercise number one exercise number two is looking at ankle range of motion specifically dorsiflexion i've got another video on dorsiflexion where i presented just how important this range of motion is and you can watch that video up here and there's a number of different exercises including the one that you're going to see today so dorsiflexion range is anytime you're pulling your toes up towards your knees and closing down closing this angle making this angle smaller in the front of your ankle so it can happen like this in the open chain where i'm pulling my toes up or it can happen in the closed chain where my foot is flat and i'm lunging forward and i'm driving my knee in front of my toe there that's towards flexion so how do we increase this range of motion well there's a couple things we can do first we're going to look at the joint and is the joint able to actually go into dorsiflexion if it's not if the bones are getting stuck then any kind of exercise or massage that you do or stretching that you do is not going to help so to address this just going to grab this band here you need a band and i'm going to place this right here around the pole and i'm going to stick my foot in now ideally you do this with a downward angle so you see that band is pulling upwards a little bit from where it's placed on my ankle i'm just going to step on it so now it's the band is pulling down and that's what we want to do we want to pull down on the front of the ankle here and that helps to stabilize the bones in the front of the ankle so that when i go into dorsiflexion they're properly aligned and i can get that range so with this technique this is the banded dorsiflexion mobilization foot flat metatarsal pressure so now we can start to work this in a functional pattern the band is providing tension down back and i'm just gonna drive my knee forward as far as i can keeping the foot flat the heel down and hold with that metatarsal pressure for five seconds and then come out of it and then again drive straight forward hold it for five seconds maintain metatarsal pressure and then push yourself out of it so it's a nice functional pattern related to running walking lunging squatting jumping everything you do on your feet the key is metatarsal pressure through all five heads heel stays on the ground and knee stays straight over top of the foot doesn't go out or in do this for five to ten reps one set is sufficient for that technique okay so that's technique number two technique number three is active self myofascial release for the quadriceps or the anterior thigh need a roller i like these knobby rollers and this very simple getting down you start with the roller at the knee and you roll down push your body down as you flex your knee and this helps to lengthen the quadriceps actively and helps to improve tissue pliability in the quadriceps and the anterior thigh so we're activating the hamstrings here which is important and we are improving the tissue pliability and quality of the quads then you start with the roller at the knee just above the patella and then as you roll you flex the knee bring your heel to your butt and repeat that for one to two minutes on each side next step one of the things that we want to do is make sure the quadriceps are activated properly especially the vmo okay that's the medial aspect of the quadriceps here and a great technique i find for this is the extended knee ankle plantar flexion dorsiflexion so for this you put your rest your knee on something a little pillow or you can even i often do that just rest it on my other ankle and you're going to straighten the knee out think about the quads on especially the vmo and tap it tap that vmo and then hold it extended as you planar flex and don't let the knee flex at all and point those toes hard you might get a little foot cramp if you do just deal with it hold it for five and then maintaining the knee straight perfectly straight full dorsiflexion pull the toes up and think about firing that quad up making sure that quad is active and fired the vmo and then plantar flex keep the vmo on full plantar flexion five seconds and then full dorsiflexion do three to four cycles two sets and that'll help to activate that vmo make sure it's on so that you're not having any alignment issues and you have full quadriceps activation and balanced activation of that muscle so that's third exercise fourth exercise we're gonna get the hamstrings working now with patellar tendonitis jumper's knee sometimes it's the rectus femoris muscle so the quadriceps the rec femme goes from the hip it works as a really crappy hip flexor and inserts down onto the knee and if your hip flexors aren't working right this muscle can get tight but if you just stretch it that's not going to provide you lasting relief it's not going to work well so we're going to address it with two methods first is the stability ball leg curl so this one will get the hamstrings active but then it's actively stretching the wreck fam so for this technique feed on the ball bridge up and you curl the ball in as you drive your hips up high so the hips aren't moving the hips stay neutral the only movement is at the knee flexing the knee with the hamstrings and controlling down with the hamstrings don't just flop down so heels in keep the hips high hips don't move just the knees are moving stability ball leg curl you can do six to ten repetitions for a couple sets that'll strengthen those hamstrings to keep balance between quads and hamstrings and it'll also lengthen the rec femme muscle finally last technique we're going to do is the slumpy psoas activator this is one of my favorite techniques for getting the solos on now the so is if it's not on i just mentioned how it can result in the wreck fem over working and pulling on the patella so that the patella is being pulled up this way chronically and that's going to cause stress on the tendon down here so we need to get the solos working to make sure that the rec femme isn't trying to jump in and help out for this technique sit in a very slumpy position flex spine lift foot off the ground opposite hand goes on to the knee and you're going to drive knee into hand and think about activating deep in the front of the hip here the psoas the hip flexor once you're activated sit up nice and tall stick the butt out so you go anterior pelvic tilt and then hold for five seconds once you're here keep breathing and then let it down under control flex go to the other side even if you're only one one patella is problematic switch sides activate the psoas and then sit up tall in anterior pelvic tilt and lumbar extension hold it for five keep breathing and down again flexed you're starting flexed activate the psoas by lifting the foot up opposite hand to the thigh push the knee into the hand and then stick the butt out into your pelvic tilt and extend the spine as tall as you can and what this does is we're getting the psoas active that's the muscle that lifts the foot off the ground and creates hip flexion but we're working both functions hip flexion and lumbar extension anterior pelvic tilt and if you're sitting all day in the slumped position this os just shuts off because it doesn't need to work because you're sitting you've got a back rest and you're in a bad position so it gets weak shuts off and that's why other muscles come in to try to do its job so here we're activating it and then we're working not only the hip flexion motion but the anterior pelvic tilt lumbar extension motion so there you have patellar tendonitis addressed through different means not just working on the knees and the quads but getting the foot working properly getting ankle range of motion dorsiflexion range of motion getting the quads on with some great techniques making sure there's pliable tissues and then ensuring that the hip flexors are working so muscles that are pulling on the patella aren't chronically taut and aggravated so there you go hope you enjoyed those give them a try work them for two to four weeks at the very least most people if you're going to get results you'll get results within that time period and if you don't there's more that you need to address and i would recommend checking out the rom coach app that we have specifically the strong feet one routine because i showed you one exercise the metatarsal pressure but there's more that you can do to make sure that the arch is working right and those intrinsic muscles are fired up and strong so check that out we'll have a link at the end of the video and if you do have some swol swelling in the knee and knee pain or if you've landed from a jump and your knees swelled up and there's an acute issue there you gotta check out the knee recovery program and we'll shoot a link to that at the end of the video and or in the description below okay so thanks again for watching hope to see you next time peace

Channel: Precision Movement

Views: 449,395

Keywords: flexibility, mobility, exercises, routines, programs, workouts, fitness, training, decrease pain, movement, injuries, rehab, patellar tendonitis, jumpers knee, knee pain, patellar tendonitis exercises, jumpers knee exercises, physical therapy, knee pain exercises, patellar tendonitis treatment, patellar tendon pain, how to fix patellar tendonitis, knee injury, patellar tendonitis rehab, how to fix knee pain, knee exercises, knee, Precision Movement, Eric Wong, Coach E, ankle dorsiflexion

Id: wY-OOv5nZco

Length: 16min 5sec (965 seconds)

Published: Mon Jun 14 2021