People, please be warned and go to a physiotherapist for a custom therapy regimen based on your condition. I did this regimen exactly and the pain has increased exponentially. Especially the lunges are a no go. Stretching in the early phases of a quad tendinitis will damage your tendon more depending on how inflamed the tendon is. Everyone is different, there is no one-fit-for-all regimen
Sorry to hear that you had a flare up. With rehab there are so many different variables to consider like frequency, duration, and intensity of the exercises along with when to progress to another exercise. So of course having someone qualified to guide treatment is essential. For clarification, stretching the tendon does not produce enough load to damage the tendon. It can lead to irritation, but not damage.
I was training to run a marathon and came down with quad tendinitis back in July. Since then I still haven’t gotten on track even after stretching and using other rehab exercises. I look forward to trying these.
I tried today for the first time and already feel slight relief, like tension has dissipated. For weeks I thought I had re aggravated an old knee injury, thank goodness I figured it out.
Thank you for this video, I’ve been in the gym on and off for the past few years and now that I’m really sticking to it I developed quadriceps tendinitis, it’s been so hard not being able to weight lift without feeling pain. It’s depressing honestly but I’ll give this a try 😊
Hi Michelle! Sorry to hear about the pain. This is a common scenario, especially when people start to find their groove and then an injury interferes with their progression/routine. Hope the exercises help and you make a speedy return back to the gym.
Hi! Thanks for this! I'm currently experiencing knee pain as well due to my workouts (i believe it started after doing a kicking motion repeatedly due to dancing) The pain is now on its 2nd week and it hurts when i kneel. Trying reverse walking and bringing my toes up while the heel is on the ground to ease the pain. I'll try doing these steps as well to see if it works especially the inclined one.
It's been about alittle over two months now with this pain when I apply weight to it. Hit legs hard one day and had a soccer game the day after and I guess I over did it. My right leg was able to handle it but my left wasn't able to. I miss hitting legs so bad
Hi Michael, thanks for this video. I've been struggling with quad tendinitis for a bit over two years - sometimes it's super intense, other times not too bad. Definitely worse with eccentric loading, like hiking downhill. I just got back from a rock climbing trip to Colombia and the style of climbing (lots of high stepping with loading) aggravated it a LOT! I need to do something to rehab this nightmare! Should I start by doing all of these exercises at a low level or should I begin by doing one exercise only and then move on once that doesn't aggravate it? Thanks for your advice. :-)
I'd probably pick one exercise to start with and then incorporate more/progress. That way you can see what aggravates it. Otherwise if you do everything at once, it will be hard to tell what was tolerated.
I wonder, how can all this stretching help when the quad tendon is already irritated. Stretching will irritate the quad tendon even more. It makes no sense to me. Explanation and arguments are welcome!
Hi! For an acute flare up, it might be best to temporarily reduce the load on the tendon. Tendons typically can tolerate slower loads, as it is usually more explosive/quicker movements that irritate the tendon more. Hope that helps to clarify things. But with a tendon that it is irritated, there is fluid accumulation in the tendon. Slow loading exercises help to change the proteins that are pulling that fluid into the tendon.
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Are these exercises meant to be done everyday? Also are these exercises building the foundation of recovery or these exercises can solely be done for recovery and no other progression is needed ?
They can be performed every day but usually 3 times per week is sufficient. The specifics really depend on how the respond to load is. The final progress depends on what the goal of rehab is. Ideally it’s a smooth transition from these exercises back to whatever sport/training looks like.
Hi, (QUAD TENDONITIS) ALOST 3 YEARS NOW mri's and X-rays clean. I'm going to do Isometric exercises for 2 weeks everyday and then progress into Eccentric exercises. Should I still incorporate the isometric's 2 to 3 X a week?
Hello! It depends. I generally drop the isometric exercises once progressing to other exercises. But if someone finds them helpful, there’s not a problem keeping them in the rehab program for a little bit.
Hello, thank you for the video! I am a volleyball player trying to rehab my quad tendon. I am experiencing weakness/pain when I first start to bend my knee, not in deep knee flexion. I feel it around a 15-20 percent knee bend. Is there anything I should do or be aware of? Thank you!
Hey. Nothing jumps out to me (pun-intended). We see that the most stress on the tendon is in deeper knee bend, but that doesn’t mean it’s the only time someone would experience pain.
Im experiencing exactly the same. Full Knee Bend is no problem, I can squat ass to grass etc. But that slight knee bend of like 30-45° gives me intense pain. The pain is hart to locate though, it starts like on the top of the knee cap and goes to like behind the knee cap like inside the knee
Hi there! Generally pain during the exercises is ok as long as it is tolerable (usually less than a 3/10), doesn't stay aggravated afterwards, and doesn't interfere with sleep. Tennis might be challenging because of the quicker movements, but it varies on the sensitivity of the tendon.
I feel pain in my left knee above the knee cap but it is major in right side above the kneecap i.e. inner side of leg. Is it also quadriceps tendonitis? When I do squats I don't feel pain for almost 30° bend after that it starts paining and at 90° it feels like I can't even hold the weight. And it also pains when I climb 2 stairs together because it almost makes 90°
@@erik7586 Yes brother. My doctor told me to have uric acid checked and when I was tested for uric acid it was too high. Now after medication my uric acid is in lower side of range and now pain is gone.
Hello, i play soccer and i am experiencing quad tendon pain usually it start at the beginning of the training and then it dissappears, can these exercise be helpfull if i do them on my rest days or is it better to do them the same day before/ after the training? Thank you.
Tendons sometimes have a warm up effect which is what you are describing (pain initially but reducing later on). Typically these are best on rest days, otherwise there is a risk of overloading. But everyone responds a little differently.
Spanish squat is a great isometric and can be used for the quadriceps. But the quadriceps tendon is loaded more with knee flexion, so using an exercise band for the resistance makes this a little more targeted.
How long does it takes to heal / (get back to power lifting?) I have been suffering from pain since 3 months whenever i performe this kinds of exercise i feel a bit pain next day
Usually pain the next day is a sign that the load is too much. Tendon recovery can vary from 3 months to 12. There’s lot of factors that influence the recovery process
I wouldn't say a shoe with an arch support is bad. The general consensus is that it is better to have the foot muscle strength to support the arch without the need for an external support.
i was wondering the same!! and i tried it and think it worked--i did a usual set as a test where i wasnt going slow through it and i had pain, but when i lowered the weight and slowed the reps way down i had no pain :)
The leg extension machine is a great option and actually probably better than the exercise band. I just show the exercise band variation as some people don't have access to a leg extension machine, so this variation they can do at home.
I see a lot in thise tendonapthy video the recomnded time for isometric holds is 30-45 for couple of sets,is that work for everyone to to use that to heal or is diffrent frok person to person?cuz i feel my tendons are sensetive to this much load
30-45 seconds is the general recommendation based on some research. But there’s also some research that multiple 10 second holds are also effective. It really depends on what the tolerance of the tendon is to load.
i have strange feeling on my left upper knee,, no pain just something weird, im new to running 12 days with 2 rest days 2km per day,, is this Quadriceps tendinopathy? or a sign of it?
@@MichaelBraccio its not maybe its just my knee adjusting to my new activity, while watching lots of runner videos,,it seems like the culprit is the road that im running at is uneven. it only happened once tho and my knees are fine. Thanks for replying :)
@@TpDgreat dude I have something similar. Upper knee, basically quadricep tendonopothy. Started happening after I upped the intensity of my leg days. It's a weird pulling sensation and it doesn't hurt; just feels weird. However, it does get a little achy at times but usually when I put a lot of focus on it.
@@seizuresalad91 hello, mine disappeared after that day i did some exercise the one that putting your one foot on a stair then slowly lift your body up then down slowly thats it I actually went for a run the next day worried about it but it didnt worsen or anything,it just disappeared, it might be just my legs adjusting to my running, i never stopped on my sched still running since jan.2 with 1 day rest a week. Now on my exp. i think its better to make it 2 days rest. Right now i have a pain not really painful on my groin then ive noticed that if something happens on my body its always on my left side, my knee before ,then groin now, been searching for ans.i found one that it says it might be the road that im taking is uneven basically its not straight flat, left side is lower. i hope that the one u feeling right now on your knee is the same as mine just a weird adjusting thing and will disappear the nxt day :)
@@seizuresalad91 i hope its not serious. at that time i was worried bcuz it was the time i started to love running, actually i still went for a run on the next day, i was worried it might get worse but it didnt its just gone. Still running since jan.2. now i think i have the experience to tell u that an uneven surface/road is not the best to take for a run, because right now i feel something on my groin it was a little painful (im resting right now for a week, holy week as an excuse XD) but really to rest my groin but i think its gone now. so my 2 theories. 1. again the road that im running on is uneven, the left side is a bit lower. why did i think this is the reason? because everytime i feel something on my body its always on my left side,, the knee before and the groin now both left sides 2. Rest day, i run six times a week and my distance increased since jan.2 from 2km to 4km. this might be taking a toll on my body, so i think its better to take a 2 days rest each week.
