Build Knee Tendon Strength in 5 Minutes

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00:00 Build Knee Tendon Strength in 5 Minutes
00:37: Directly load the tissue with the issue
00:55: 60 second overview of tendon training science
01:55: 30 second isometric contraction with 90 seconds of rest
02:13: Spanish squat
04:01: Split squat
05:22: Single leg isometric leg extension
05:54: Managing pain
06:15: Ramping up into contractions
06:45: Getting back into plyometrics
07:03: Plyometric examples to start with
07:10: Expected timeframe to notice improvements
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Опубликовано:

9 июн 2024

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Комментарии : 46

@TheMovementSystem Месяц назад

Follow along on Instagram to learn more: instagram.com/themovementsystem/

@LittleBpaulmuller-Owners Месяц назад

7:24 avoid sloppy program or Matt will glitch through your screen and get you.

@magnushorus5670 Месяц назад

Thank you for this

@andneomatmj23 Месяц назад

Thanks for video! I first hear about that exercises form Jake Tura.

@schalkkymdell5941 28 дней назад

Brilliant 😮

@georgepnf8596 Месяц назад

Great video Matt!! What about a low back pain with nerve symptoms(pins and needles, numbness, tingling etc.)? Thank you

@younghustlercpr7089 Месяц назад

Can you do Achilles tendon please for explosiveness

@hunterwright3274 Месяц назад

Great video! Could we use the exercises you mentioned prior to slow eccentric movements like step downs or Bulgarian split squats? Also, if these are all isometric movements, would just doing one work to decrease the chances of pushing the tendon too far? Again, thanks for the information!

@martinguzman6673 21 день назад

Can you please do a elbow tendon Tendon/ Folgers elbow Strengthening

@dhananajayshukla9496 27 дней назад

Thanks for the superbly illustrated videos Matt, a question for you: Spanish squat is with a vertical tibia, but the lunge movement involves taking knee beyond toes, especially for tall guys. Is it OK?

@basse9914 12 дней назад

Thanks. Incorporating isometric approach to the ATG split squat. Any thoughts on walking backwards pulling a weighted sled?

@vikaschauhan2757 Месяц назад

Sir can you start adding the Research Reference as well it's good to read as well ..

@EIH18 Месяц назад

Hi, thank you so much for this video! Are the same exercises effective for Quad tendon pain/injury? And can you do the same video for Golfer elbow tendon pain? Thanks again! really helpfull.

@divyansh6574 Месяц назад

Yes

@akshat2380 Месяц назад

Can we do these exercises on leg day ? If yes when before or after ?

@lightningspike4452 Месяц назад

Hi, so youre saying, don’t move forward and backwards in the split squat, so what do you think about the (elevated to start with) “ATG” split squat with knees over toes for your patellar tendon?

@SLCPunch 20 дней назад

Dr Jill Cook says isometrics are good to do daily (up to 4x daily). If isometrics are not setting you back do you recommend doing them daily rather than every other day for tendonitis?

@cej3940 Месяц назад

Can you make a video on how to work with a tibial stress fracture - sorta how to assess yourself on when you can start building back up without accidentally making things worse and how to load back into running?

@TheMovementSystem Месяц назад

Look up Nathan Carlson

@hansjochen2193 Месяц назад

What about 6 months with a setback in between by adding to much plyometrics without screening??I train heavy slow 2x a week the other days cardio Upper body and isos

@andrewhadjimichael9616 6 дней назад

I have a question that may not be exactly linked to the video. In terms of knee rehab is cycling or sledge more beneficial? Or should I just mix it up and do both? I work out 4 times a week. Further more if I do stick to sledge pulls and go heavier how long do you recommend? 5mins, 10mins etc... the issue is I find if I go heavy I end up fatiguing my lower back and glutes and this can be detrimental if leg day is the day after but I do want to make them work.

@skullknight4134 10 дней назад

If ive see this before i wouldn't hurt my hip, glutes, adductor tendons...

@nicolaos355 Месяц назад

I have a question... Lets say Ill do straight set of 20 reps on leg extension, then after that last rep (rir 0-1) Ill try to hold iso contraction. Does it work same way in terms of tendon strenghtening or I do need to go dedicated iso sets for that?

@divyansh6574 Месяц назад

If you are holding the isometric for more than 40secs and going till failure, it will work

@easygoingdude9990 Месяц назад

Thanks! Would a wall sit have a similar effect?

@TheMovementSystem Месяц назад

A wall sit is a good starting point

@easygoingdude9990 Месяц назад

@@TheMovementSystem thank you!

@actioncameraspro Месяц назад

@@easygoingdude9990 progress to higher than 90 degrees one leg wall sit with focus on pushing knee over the toe so the tendon get challenged 45sec x3

@easygoingdude9990 Месяц назад

@@actioncameraspro I was going to look for progressions! Thanks dude you’ve saved me some time 🙂🙏

@actioncameraspro Месяц назад

@@easygoingdude9990 np im doing 2 quad ext and 1 wall sits 2 times a day for over a month now to keeping my knees good, so I can get my vert up and dunk as 5'5 feet. Right now I only touched the 9'10 rim one time

@user-lv4lx4wn4d 13 дней назад

Can I use this with a child that just turned 13 to bullet proof there's knee for the future even if they have no prior knee issues

@LongSack-jj1gs Месяц назад

1:50

@7Liri 29 дней назад

How many sets and reps?

@doctorgorgomel 28 дней назад

1 rep, but holding it for 30 sec. 90 sec rest. 3 sets

@danielhughes6896 Месяц назад

Really confusing, you say slow eccentrics are what you need then you proscribe 3 isometric movements and no eccentrics.

@omchavan7506 Месяц назад

That's not what he said. He advises plyometrics to build tendon strength and prescribes isometric exercises to rehab the injured tendon.

@gothops2632 Месяц назад

Your issues live in your tissues!

@ethan-sq6zv Месяц назад

Hip flexor video? My knee and hip flexor are the worst

@terminator_playz5167 Месяц назад

you would really benefit from atg split squat iso where hip flexors are isometrically contacting in the lengthened position. this can undo tightness from satendary lifestyle aswell

@terminator_playz5167 Месяц назад

3 sets of 30 second holds followed by 90s rests. making sure that in the front leg your calf is not touching your hamstrings. burning sensation in the quads and in the hip flexor of the rear leg

@ethan-sq6zv Месяц назад

@@terminator_playz5167 thanks man I will give it some goes

@KD-vf6yq Месяц назад

Just so everyone knows a “doctor of physical therapy” is NOT a medical doctor. All it means is he went to school long enough to get a doctorate degree in physical therapy. This man is not a typical medical doctor. That doesn’t mean he doesn’t know his subject matter, but just wanted to clear that up for anyone thinking he’s a MD