Table of Contents:
Knee Tendonitis Exercises & Stretches Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Stretches: Front of Thigh (Quadriceps)
Video taken from the channel: jjaimedc
How to Do Quadriceps Stretches | Knee Exercises
Video taken from the channel: Howcast
Quadriceps Stretch for Arthritis Pain
Video taken from the channel: Arthritis Foundation
10 Excellent Quadriceps Strengthening ExercisesEasy to Hard.
Video taken from the channel: Bob & Brad
Physiotherapy: Quads and hamstring stretch
Video taken from the channel: East Cheshire NHS Trust
Quadriceps Tendonitis or Tear: Top 3 Exercises (DIY Physical Therapy)
Video taken from the channel: Bob & Brad
Here is how you do the prone quadriceps stretch: Lie on your stomach. Bend your knee back as far as you are able. Grab your ankle in order to pull your knee towards your butt. Maintain position for 30 seconds. Return to starting position.
Repeat exercise 3 to 5 more times with each leg.Quadricep stretches are a great way to reduce knee pain and help to prevent injuries. Muscle tightness is a common cause of knee pain as it changes the way the forces go through the knee making it more prone to injury.
The quadriceps muscle is actually a group of four muscles in your front thigh that connect to your knee just below the knee cap. They straighten the knee to help you kick a ball. They bend your.Quadriceps stretching is an extremely effective way of releasing the tension and stiffness which accumulates in the quadriceps, impeding millions of people worldwide from performing relatively simple activities (walking, climbing steps etc.) or more complicated and strenuous ones (running, cycling, doing aerobics etc.); in more severe cases, the stiffness on these muscles can be a reason for.
Here is how you do it: Lie on your back and use a yoga block or basketball to prop your knee up. Slowly straighten your bent knee until it is all the way straight. Tighten your quad muscle with your toes pointed toward the ceiling and hold it tight for five seconds.
Slowly lower your leg down.The rectus femoris originates at the pelvis, in the anterior inferior iliac spine and the acetabulum, and inserts into the base of the patella (knee cap). The rectus femoris plays a role in extension of the knee and is the only quadriceps muscle that causes flexion.
The quadriceps, or quads for short, is the muscle group in the front of your thigh. You use these muscles when you walk, run, or do lunges. To stretch your quads: Stand with your side to.Symptoms of a pulled quad. The quadriceps are the group of four muscles on the front of the thigh that act to straighten the leg at the knee.
Injuries can range from a.Front thigh stretches These stretching exercises are some of the most recognised and commonly used stretches and are especially important for recovering from quadriceps strains and thigh contusions. They stretch the four quadriceps muscles (vastus medialis, vastus lateralis, vastus intermedius and rectus femoris).Lying Quad Stretch: Lying on your back near the edge of a bed, bend your right leg, keeping your right foot flat on the bed. Hang your left leg over the edge, keeping the leg relaxed and your thigh resting against the bed.
Hold for 10 to 15 seconds, and then repeat with the opposite leg. You can do this exercise daily.#Quadriceps ( #Thigh) #Stretching Helps to Relief of front chain stiffness and release lower back pain.
Thigh Stretch improves flexibility in the quadriceps and hip.The thigh is the part of the leg between the hip and knee, and it contains three primary sets of muscles: the quadriceps, at the front of the thigh the adductor muscles, on the inside of the thigh.Regardless of your stretching goals, I got you covered with these 12 amazing leg and thigh stretches! First, I’ll go over the leg stretches and then I’ll show you how to combine them in 3 different leg stretching routines depending on whether you’re a runner, want to.
The Kneeling Lunge is a classic hip flexor stretch. But because the knee is flexed it tends to bias the stretch towards the rectus femoris muscle. As long as the patient does not have issues with putting pressure on the knee this is usually my go to stretch for the quads.Stretch 1 thigh at a time by bending your knee and placing a foot on a bench. Find a knee-height bench or, if you’re at the gym, a knee-high jump box.
Bend your left knee and rest the top of your foot left on the bench. Lean your torso backwards and press your hips forward to.
List of related literature:
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| from Ashtanga Yoga: Practice and Philosophy |
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| from Anatomy and Human Movement E-Book: Structure and function |
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| from Athletic Training and Sports Medicine |
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| from Identification of Pathological Conditions in Human Skeletal Remains |
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| from Sports & Exercise Massage E-Book: Comprehensive Care in Athletics, Fitness, & Rehabilitation |
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| from Yoga Anatomy |
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| from Anthony’s Textbook of Anatomy & Physiology E-Book |
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| from Human Osteology |
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| from Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation |
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| from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention |
135 comments
Americans health system is so fucked up these youtubers are my doctors ����
The pain is coming from the upper side of my quadriceps(below the hips)
…Is that a quadriceps strain or something?
If you struggle more with stand to sitting but you are able to lift from a chair easily what can you do? I find at a certain point my toes lift as i try to get a little lower causing me to loose balance. But i know it is not good to put my knees over my toes. Also how would you keep your knees from wobbling side to side when doing a leg press machine?
I can’t even do the first exercise. This damn tendonitis has been around for at least a month. My first Dr. put me on Prednisone and antibiotics. Then told me to up the Advil. I went to an orthopedic surgeon a few days ago. He said steroids and pain relievers were the worst thing you could be on. Basically they give you a false sense of security/healing that can cause a ruptured tendon. Don’t do what my first Dr. said! I’m still dealing with this pain and suffering without pain meds. Anyone have any advice? The orthopedic surgeon wants to do stem cell shots at $500 a pc. (Not covered by insurance).
@AskDoctorJo, will this help with patellar tracking disorder too?
My knee has “pinged” a few times over the last 3 months, it felt like an elastic band right below the kneecap. Each were followed by a blunt, somewhat deep burning pain, which literally ended after 3-4 seconds. These occurred mainly walking upstairs, and one when I was pulling a plane from a hangar (imagine in a wall-sit position moving backwards!).
Now my knee crackles every time I bend it and it feels like it’s catching on something when I extend it.
From this information, what’s your opinion?
Would those “pings” be micro-tears? Are these symptoms of patellar tendinitis and/or patellar tracking disorder?
Many thanks for your help!!!
What about not being able to bend the knee much due to swelling and pain in the back crease of the knee on the back of the leg, then in a week or so its fine, that is if
im not up on it a lot, feels like something twisted back there. Sure would appreciate any thoughts you might have on this and sure do
thank yall for the awesome videos…..
Hey they bob&brad.. i just had and arthoscopic surgery on my knee about a month ago. Can u guys tell me wat would b the firsth exercise i should starting doing to gain strengnth in my quad?
Dr. Jo how long can mild knee tendonitis take to heal? I am playing a tennis tournament in about two and a half weeks and want to be ready by then, hopefully.
These exercises are perfect for my weak quads… thanks! Susanne
Wearing dark pants made it difficult to determine which was the injured leg
So I tore my quad about 3-4 weeks ago. I’m finally able to put some weight on it. But I still can’t do any of these exercises. I think the main reason is because I’ve had multiple hip replacements and hip surgeries on the same side as the quad tear. So it would be hard to do these exercises without the tear because of all the surgeries. Is there any other exercises recommended I can do? Or am I basically stuck until it heals up on it’s own?
Thanks for sharing, this has really improved my quad tear to getting better, didn’t want surgery.
Dear Dr. Jo.I just found your videos they are really helpful and refreshing knowledge!I’d like to share with you my clinical history about my left knee!One day i felt when i was at work like a small tendonitis feeling.Then the other day it wasn’t there,But the same day i did a inward rotation movement and i felt like a blade penetrated my knee.After i didn’t had any pain just liquid knee.I took anti-inflamatory and it became well after 10 days(3 days of the anti-inflamatory and 7 days of strengthen exercises)then for 1 month i was ok and i started feeling again instability in my knee(like i couldnt trust it).Then it started have some needle pains in times on in some exercises i did like lunges and squats.i stopped them and i went back to my strengthen exercises which i left too soon i think thats why it came back…And when i was actually fixing it without too much weights or anything i felt a GUNSHOT one day without any special movement in the tendon behind the knee..I don’t know how are they connecting all of them i am trying to understand which factor to look like is it a posterior cruciform tear or a tendonitis….I wrote too much but i wanted to give you as many info as possible.If you can maybe give me a idea cause after that gunshot feeling behind the tendon i am a bit afraid of doing anything!thanks in advance!!
Hey guys, You do a fabulous job. I’m a PT of your era also, having graduated in 2002. Watching myself hiking and walking up stairs always made me wonder about that, “no knee past toes ” idea. I recently looked up the research on it again, first time was like 2005, and was happy to see some clarification. It seems that as long as the hip and back control is good goong over the knees is not a problem. Again, check yoir knnes up stairs and while hiking.
Again, that’s for the good info, Darren
Imagine them 2 having a drinking contest. ��. That would be such an interesting convo. Lol. Thanks for this video. My right side is strained behind belief.
What if my knee/quad is to the point where I can hardly do these exercises?
I was in a cycle/truck crash where my left quad was cut/torn at a 45 degree angle from the top of my kneecap about 3 1/2 inches towards my femur and my quad tendon ruptured. The doctor had my leg in a brace for around 3 weeks before I started sleeping without it and soon ditched it altogether. I have zero trouble keeping my leg straight and it seems fairly robust, plus I’m walking around 2km day. The thing for myself is when can I begin trying to bend the knee, it can bend a few degrees but I’m hesitant to get aggressive at all with it. I’m in Chiang Mai, Thailand, and the surgeon seems reluctant to give me any time line. I’m 66 but have been a competitive cyclist for 35 plus years, and so far the other surgeons, one for my compound fracture of my forearm and my neurosurgeon, for my skull injury have been astounded at the pace of my recovery, my head is fully recovered, as is the arm, including not requiring a skin graft…
Hi doctor bob and brad I have an question, I fall down injured my leg after a week rest my ankle sprain and veins injure too but after a week starting to recover but there is a lump like skin going to drop and look watery any idea what it is? Thanks
Is TKE safe for OA knees?
Can you direct me to purchase of recommended stretch bands that support your channel. Thx
hi… love your vids and info but i have a quest, I have bilat quad tend rupture I’m braced etc. I’m assuming that these tips are more for tears, as my Ortho MDs and PTs emphasized not to bend my knees… or they’d kill me lol. I’m lucky in the sense that im very flexible and had v good muscle tone and strength (i can touch the floor w my palms, straight knees). Im told my recov time is abt 6 mos. Is that typical and is there anything i can do to help progress? TYVM. oh btw im not obese, danced an marath runner… no, not a power lifter 😉
Usually swelling with no pain is inflammation take some inflammatory foods medz exetra use the acronym r.i.c.e. method. Stay off it for a few weeks and a knee brace u should be fine
I appreciated the exercises they shared. Hope they help because I have had pain in my upper and lower quad for more than one year when I walk or stand still for any period of time. It also hurts when swimming although I ride a bike about 25 miles 3 days a week with no pain.
Would you recommend all of these exercises to an athlete pre ACL reconstruction?
Thanks for sharing the knowledge God has bestowed upon you, based on your hard work over many years of practice.
I have had a Proximal Femur reduction surgery (was run over by a speeding truck coming from behind). I was at my wits end with my PT Instructor having unable to help me lift my left leg (the injured one) from a lying down position. I will try your techniques surely. Thanks.
Hey guys, wondering if any of you know of any quick fixes for my quadriceps tendonitis. I got it after preparing for my volleyball season (perhaps due to continuous intense jumping), coupled with more basketball, and now I have issues with daily activities such as climbing the stairs. There would be that one spot where it has a sharp pain. I have also a muscle inbalance between my left and right leg, where my left leg, the one with quadriceps tendonitis is significantly smaller than my right. Any tips to solving this sharp pain so that I can jump properly without pain again? Thank you.
I don’t notice swelling, but the pain is above the knee cap and really really hurts when my knees are bent. BOTH my knees are doing this.:(
Single leg squat on the way down, normal squat on the way up. Eccentric load without favoring a side…hold pole on the spine with one hand up by their head and the other by their LB while trying to keep it as vertical as possible with usually force them to have great form without thinking.
I only have one leg with what I think is quadriceps tendonitis (pain above kneecap). Would you do these exercises only with the bad leg or with the good leg as well?
I know of a few people that claim they have cured their long standing quadriceps tendinosis by first resting and then incorporating a VERY deep squat regimen. This seems counter intuitive but can you think of how that would be a remedy? Thanks!
Hey I was playing soccer and didn’t really stretch before hand very well I went kicked the ball pretty hard with my right leg and when I did all these excercises it didn’t hurt at all so I stretched went outside and started kicking around its fine but when I try to run full speed or kick really hard it hurts really bad when I jog I can feel it but it doesn’t really hurt the pain is in the top of the middle region of my quad
have not been to the doc yet but i’m pretty sure this is what i’ve been dealing with. Would this tendonitis also make my knee feel extremely weak? Like it will give out any second? I barely started noticing the swelling right above my knee cap where it meets my quad. most of the swelling is towards the outside of my knee. Is this standard/normal?
You don’t realize how important these videos are until the injury happens to you.
I can do an Adduction but it is very painful to attempt an Abduction.
Hi guys, how often should I do these exercises? My pain is at the top of my kneecap towards the outside. It’s raised on my kneecap compared to the other one.
I have quad tendinosis in both knees. Do you think adding Graston Technique in addition to eccentric squats would be helpful?
Hi, reinjured a quad tear top of thigh middle where there is a bump where it tore, but I stayed off tennis till the tenderness stopped. Now, just tenderness. I guess I will keep off tennis till tenderness stops. Percussion wand and foam roller have been good but guess because of scar tissue I can get injured again easily. Am I at risk of knee injury? Saw another you tube video showing that you treat the opposite leg. This is such a huge muscle and so developed I cannot believe I am not in pain or limping, hey not complaining. Any suggestions for me please send to reiser0002 at gmail. Thanks guys. Keep the surgeon away!
I unfortunately kept working heavy squats for about 2 months after my first signs of tendonitis. I’d never had it before so I didn’t know what I was facing. Would these types of exercises also be useful for longer term tendonosis? I’m really antsy to get back to squatting. Thanks for your help!
Hi Dr. Jo,
Thank you so much for this video. I have bilaterlal patellar tendonitis from bad habits with running in my younger years. Im currently having a flare up and had a few questions for you.
1. Is it common for the pain to radiate up to the hip? Because ive been told before this is tendonitis, but i also get hip pain
2. Can lack of exercise cause tendonitis?
3. If i havent been exercising much lately, are there any good exercises I can work on to strengthen the muscles around my knees without causing more pain and inflammation?
I had a tear along my mid thigh. Got it while playing football. I did physiotherapy for a 2-3 weeks and took rest as well. However now I am experiencing pain higher up my thigh while the original region isn’t hurting at all. What is happening?
Knees not going past the toes is a myth. Highly recommend knees over toes guy and the athletic truth group for anyone that wants to build real quad strength past just being able to walk and stand normally again. Good video overall but knees should ing fact go over the toes if you want to get your quads stronger and eliminate pain.
Very nice video sir…this is help me improve my quads muscle strength
I have chronic quad tendonosis in my right knee and chronic patella tendonosis in my left.
I have a few questions if you don’t mind.
1) I had a flare up today, mainly had a pain response and weakness but no real inflammation. Would you recommend waiting a few days before doing the strengthening exercises, muscle work and stretching?
2) I live in a remote part of Scotland and the nearest physio is over 2 hours away, may I contact you by email for some help with putting together a routine?
thank you for the video nonetheless
I’ve only been running for a few weeks, and this video helped me a lot! I could still run and walk but bending my knees esp my left one triggers the pain above my knee browsing your videos helped me figure out that it wasn’t my knee but the quadriceps!:) Thank you!
what is the muscle above the quadriceps, that’s where I experience the most pain and it feels like a knot, I’ve massaged it and tried to stretch it out before I play kickball when I kick or begin to run the pain becomes worse what can I do to get rid of the knot and pain? I had gastric bypass surgery 2 years ago so I really don’t want to give up playing but I think I might have to! any suggestions would be appreciated.
Dear Bob Schrupp and Brad Heineck
.I have a partial tear on my quadriceps tendon
Is it necessary to do a surgery or the tear will recover without it?
thanks!
2 weeks out of surgery still cant raise my leg, you should start with the very basics after surgery. no can do this after surgery on a full tear. good luck but no help for me
Hey Bob and Brad, great video as always. Def gonna start these today. Quick question I had though is what kind of cardio can I do while doing the massage and rehab exercises? The bike and eliptical irritate it (actually those are what caused this to begin with) and I don’t have access to a pool. Would just a brisk walk on a flat surface be ok? Or does cardio needed eliminated completely?
would this be a great idea to stretch something that is already tear?
Hello. i’m a basketball player and i have a torn tendon. i actucally did a prp injection and now i sterted the rehab. im doing the exercises and dont feel pain while im doing it but the next day i do. spaically when im raising my leg to do a quad strech. should i keep doing the exercises?
second, the tendon is still very swollen and stiff. how can i make it loose again?
thanks!
I had a complete quadricep tear. I can’t raise my leg at all.
Hello Bob and Brad
Can you help me with my knee problem? For quite some time now I have been having knee pain without any swelling. It doesn’t hurt when I run. It does hurt when I do a one-legged( all the weight on knee) However I can do lunges just fine. Please help. Thank you
I love you guys, you know how to teach and entertain people even if they have pain somewhere in their bodies.
Great! Somebody puts a 10 inch cushion on Trump’s White House office seat so he can get out of Washington fast:)
Hi
I had an accident in which my patella was broken. And now my quadricep is shrunk and i cant move my leg in 90 degrees. My thigh is become shrunk. Plz help me what can I do? My age is 25 years and I am so depressed
I need to do these exercises to strengthen my knee, hoping to dunk again!!!
Hi, Bob And Brad. You two are to be admired for your very helpful rehab program.,I was strengthening my leg muscles before left foot surgery about 4 weeks ago. I needed a strong left leg since I will be on a scooter. I immediately went to the massage therapist in my Chiropracter’s office. Now I am ready for strengthening and will start with your exercises. All rehab for me is complicated by fibromyalgia. One symptom has always been weak muscle tone which I have fought against for years with swimming and mild weight training.
To do the eccentric squat I find that standing on the second to the bottom stair works well. You squat down as shown, then at the bottom you step down a step which essentially helps straighten the legs back out, with the straighter legs along with pulling up on the rail or post you can stand back up with little concentric force.
Thanks for the great video. I subscribed and will watch many more of your videos. So I am a tennis player and developed tendinitis above my left knee about a year ago. It felt like a tear when it happened but two doctors visits and some xrays later said there was no tear, although I did not have an MRI. It’s gotten 90% better since but has plateaued. I ice, take Advil, heat, stretch, slow squats, massage, use a pulsing mechanism, but it’s just not getting better. I have full strength with my legs straight but as I go down to say bending my knees about 30 degrees from the straight position, I lose nearly all of my strength. I play tennis regularly but cannot stop and switch directions quickly (that’s how I hurt it in the first place), which is why I play more doubles these days. I had taken some serious time off but it didn’t really help. What do you recommend I do? Thank you
Thank you guys so much! From two knee replacements and back problems my quads are terrible. These will help me so much.
Great work��….I have complete PCL tear before 4months…And haven’t went for surgery yet…My quad is very weak… should I do all these physiotherapy u have showed in this video??..please reply……
Thanks Bob and Brad! You guys rock! And Bob you’re saving lives, you can let one slip every now and again, no love lost!
What do you suggest for someone with quad tendinopathy that literally can’t even do the ball or chair squats?
thnx doctor…will my knee be healed completely with these kind of exercise
Buy a printable worksheet with the Knee Tendonitis Exercises & Stretches in this video here: https://www.askdoctorjo.com/knee-tendonitis-worksheet
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Practicing those exercises would help my knee from grinding too much
And release pressure from my knee??
Helpful AF
I’m was struggling to build up my quad strength due to my knee being dislocated and after a week of doing these exersices I already feel better keep up the good work
I counted only 6 exercises and not 10 as in the title of the video.
Hi guys so I went to the hospital and they said I had pulled my quad ligament. So they said after 2-3 weeks you should be fine. But so fair after 6 weeks it has not changed and I have not been able to do any sport. Would this be a tear?
What’s the deal with the Packers and Vikings paraphernalia you can’t have both! Go Pack Go!!!
What do you do if you feel pain shhoting through the tendon/muscle when sitting down and then standing up fromt the chair?
I am recovering from tearing both patella tendons. These exercises look like I can do them. Would you recommend a leg press?
Thnxs Sir, can I implement these with a foot drop patient?
I see I need to create my own PT guideline videos with a SeaHawk in the Background:) thank you for all the Great Videos!! in PTA school You two are much funner than the books!!!
Ummm…sir, take your socks off. You don’t need shelf liner…
I find your videos very helpful. I have 3 disc protusions. L3-L4, L4-L5, L5-S1. I have had very severe episodes of backpain with severe sciatica. I couldnt even move my body. After physiotherapy and medications i am now able to walk. I still get pain every now and then. I walk for about an hour everyday and now i am noticing severe knee pain (on the front). Will these help my knee? Thank you in advance.
Hi I recently visited my physio because of knee pain (due to overuse), I have patellar tendonitis in my left knee and plica irritation in both knees (it sucks), my PT recommend body weight half squats to start off again, after doing this for 2 days my knees are more painful than before. Any idea of how long I should put off squats and lunges and when I can incorporate them into my routine again?
I had qudriceps and patellar tendon rupture 5months back but am just able to bend 70 degrees only!!
Been using the tension stockings but ankle and foot are still swollen 6 weeks after quad surgery. Any suggestions on reducing the swelling?
Thank you for this video. I have a grade 2 MCL sprain along with osteoarthritis and really needed some beginner exercises for my quads (my other knee has had patella-femoral arthritis for years). These I can do!
I’m ready to try some of these! I have extremely weak quads…
Doc, I’ve had two knee surgeries for a torn ac and a torn meniscus, now it’s been 5 months post my second surgery I never did professional therapy I did it at home, there’s a big difference in the size of my quads and I suffer of chondromalatia on the injured knee. I’d love to know if theses exercises can help my build a stronger quads and make the chondromalatia go away
Which exercise target the quads. I don’t want to exercise my hip flexors
Hi Sir, my father had brain stroke on the left side almost 9 months ago so please, Can you tell me the exercises for right foot and fingers after brain stroke (right side hemiplegia)
I am four weeks postpartum and sustained femoral nerve damage during my delivery. After delivery, I had lost all ability to extend my left leg. Now, I can extend my leg to 55 degree extension. I find this video to be very helpful with tips to strengthen my quad while waiting for my nerve to continue repairing. My neurologist says I have 3-6 months before I have full function of my leg again.
This is great! I’ve been experiencing patellofemoral tendinitis which I believe it is and I do feel relief after doing the stretches and exercising. The pain is in lateral aspect of the left knee cap and it’s only felt on prolonged squatting position. I am doing more of self-diagnose, however, on normal every activity doesn’t cause the pain. Thank you for this video.
Hi just went to doctor and they X-Ray my right knee and found that it is a Entheopathy of the quadriceps tendon and told me to ice and rest it how long does this take to heal before I can do these exercises that are in your video. Thanks.
Thanks both! I’m a physio associate practitioner from the uk! Hence the name. Been subscribing for more than a year now you guys are my hero lol! Do you mind to do shoulder rehab exercise for rotators cuff injury! Thank you guys!
Thank you for showing me how to get out of a chair with arms the right way. I haven’t progressed to getting out of one without the help of my arms. That will help me when I am at the kitchen table.
I am glad you have put these videos on Youtube. My legs and arms are very weak. These videos will help.
Bill
hey Doc!!! Do leg lunges have any bad effect on lower back???,,,,, i’ve recovered from lower back pain
Just the perfect subject I needed covered. My left quad is very weak due to suffering strokes. Hope to overcome chronic ataxia.
Why don’t you make videos on child development exercises(cp,development delay,wry neck,…)
Love this, have you any favourites and advice for core strengthening excercises you can do at home? Thanks Bob & Brad, love from Greece
It’s 2017 and you still advise against the knees travelling past the toes during squats?????
Great exercise and you do not need expensive equipement to do it. I have L3 protrusion with crural pain. Now the pain is off but this left me with important weakness on my quadriceps and with loss of about 20% of quadriceps mass to one leg. So in the last weeks I struggle to rebuild that muscles. When I was young I built that muscle with many years of bike effort so now is not easy to rebuild. I am 45 years old and over weight. All equipement I have in my home are a big ball and a wood medical stall bars. So your example of exercises are very good for me. Thank you for being so helpful and generous.
Sir i am having swelling in my ACL please suggest what type of excercies should doctor suggested me to do quadriceps and hamstring excercies is it true i am from India sir please reply it’s 8 months old swelling
Great video!:D
I have a small question. Is it possible for you guys to (may be) do a small video about being bed ridden for a long period of time. I feel like there’s not much out there about longtime depression and the muscle weakness that comes with it.
Thanks for these videos!
Have a lovely day:)
Sir, i had a knee effusion before 5 months, and from the last report before 1 month i had a small lateral meniscus tear..!! During this period my affected leg becomes thin as quadriceps gone week…!! So can i do this exercise? Or it will damage my lateral minescus?
Your information is nice and basic. Appreciate the simplicity and down to earth information
those are the most sexy legs on the internet. In my opinion of course
thank you very much, it is important for me to stretch my quadriceps after Squats because while squatting quadriceps muscles contract a lot and if one do not stretch them very well after squatting it will cause a lot of pain!
Hi both of you, sir I was met with an accident 3 months back and had a fracture on my left femur and had a surgery in which IM mail was inserted in my femur bone, now I can stand and walk with the help of a cane but when I try to walk without can I started limping and pain in my knee, left leg does not have strength like my right leg… Can you please help me to recover from this? Eagerly waiting for your response, please respond!
I am so glad I found your site.
My knees and hamstrings ache so badly after driving for an extended amount of time. The exercises you show here I believe will help me, if I work them into a daily routine, to find relief.
Your not doing these excersises you show one pateints doing these excersises how they learn after surgery
The only movement I can do with my damaged knee is a cycling motion. Which means I can ride a bike. Anything else, like the effort it takes to stay balanced on one leg (the damaged one), hurts like the blazes. I can’t fully squat or climb stairs on it. A previous comment on how long this will hurt of six months, I’m quite expecting.
I’ve heard that for quad tendon pain, you can do massage on top of the kneecap where there is tenderness to help relive the pain. Is this true?
Question here. The bottom of my right quad on the inside seems to bounce when I’m running with each heel strike. This makes some pain along my knee and I feel it jiggling for lack of a better term. Doesn’t do it if I run on my toes though. And of course I’ve had constant knee pain that gets worse if I’m sitting. Any ideas as to what this might be?
i have a quadricep tendon rupture and sugery 10 days ago. after 4 to 6 month will i been able to 5k or 10k running races? like i did before
Hi Dr. Joe love the video.Almost 4 months out of total knee replacement all was well until I started feeling pain on inside of knee. Dr says it is tendon that is causing discomfort. Suggested knee brace to help take tension off. Any experience with this pain in tendon after TKR and if so with exercise could this go away with time?
Good morning. Im recovering from a total ankle replacement and Im 9-weeks Post Op. My ankle is doing well but now that im walking, then tendonitis in my knee and Peroneal Tendon have kicked into gear. Its hard to walk because of the tendonitis but not the implant. I’ve watched both videos on the above mentioned. Thank you! Do you recommend heat or ice after stretching, or neither?
Hey Dr. Jo, I realize this is an old video but hoping you still keep an eye out.
Anyway, I was told I have a stretched tendon in my knee and that I should rest. Obviously I’m not going to go jogging or do squats, but seeing as I’m a swimmer, I was wondering if I can still perform my swimming routines? Or should I give it complete rest?
Thank you in advance!
Hi, thanks for the great video. I have been going to PT for hip Tendonitis. I have pain now in the lateral aspect of knee that shoots into the knee. I am confused, this pain only occurs at night when I sit for the evening????? Is it ok to do these exercises and will they help this knee pain?
My Patellar tendon ligament and lateral collateral ligament are very painful. What do I need to stretch / or do I need to relieve the pain from pulling on these two areas
I am a cyclist and I have knee tendonitis about 7 months. I saw a lot of doctor and they have given me some exercises. I did those exercises everyday and each day I did it for 2 or 3 times. I think tendonitis is tricky. My knee says ok, I can easily walk, bend my knee but when I put my foot on a pedal and ride a bike it comes back unfortunately. 14 days ago doctor recommends prp and I let him to do it. It relaxes my knee and let the pain go free but when I rode bike today and it happened again. Pain always comes. I went physiotherapy about 1 month and it didn’t work either. Unfortunately my knee tendonitis is stubborn I guess. So what can I do? Resting, exercising, prp. I tried everything. I missed my healthy days.
Thank you doctors i watch lot of your videos i will try this therapy cuz have no money for IRM
I have had knee tendonitis for 6 month now and it is very slow to heal. I play competitive tennis during weekends including tournaments. I do leg press with machines to strengthen my legs but that doesn’t seem to help with knee tendontitis. if anything, makes it slightly worse with sore knees. Tennis puts tremendous pressure on your knees with side to side movement on the tennis courts. Would above excercises help me strengthen my knee so that tendonitis doesn’t get worse or comeback? Thank you
thank you for your videos Dr. Jo, would these exercises apply for lower hamstring tendonitis?, in the tendons at the back of my knee.
My husband calls you guys my YouTube doctors. I love your videos. Thank you for sharing your wealth of knowledge with the world ♥️
Dear Dr Jo, is a light compression sleeve/brace good for quadriceps tendinitis?
And is massage a good idea? Thank you so much for your wonderful videos!
Oh my god thank you for your work. ;-; i have to do home physical therapy or get surgery on my knees. Ill be using these videos to help my therapy
Hi, I’ve been dealing with tendonitis for a while now. I’ll breifly explain when it started, around June 2017 I had quadricep tendonitis, it healed within 4-5 months. But I’m now dealing with patella since January 2018 (same knee and a little in my other). I’ve been stretching (due to being overly tight), massage therapy, physical therapist, and isometric work all have seemed to help a little bit it keeps flarring up. I do crossfit but have advoided squating, running, or intense movements that make it hurt. Is there anything I’m missing here, it’s very frustrating. If you can give any advice thank you.!
Hi Guys! Thanks so much for doing this video. Been having this issue for the longest time from cycling.. with your video and various other sources.. with some deduction.. figured the likely causes:
1) I’m not riding as regularly and hence likely muscles are weakening
2) I’m not as religiously doing stretches before each ride.. hence flexibility is compromised
3) I tend to do a lot of start-stops as I’m doing long distances riding.. often thru busy streets.. and I’m starting with my bike from stationery with my right leg bent. So the stress during each start is greater.
Will start on the stretches and the strenthening excercises you’ve shown.. and hopefully will be able to enjoy those painless rides I used to have.. soon:)
Love, love, love your videos! You are awesome at explaining exactly what to do and what not to do. My only concern is could you explain the problem you are trying to fix? For example exactly what knee tendonitis is and what it feels like if you have it (symptoms) so we can tell if that is what we might be experiencing? That would help a lot (for those of us trying to diagnose ourselves! Ha ha!) I had microfracture done on my medial femoral chondile and the surgery went well, but my patella area now hurts. Doctor really stressed keeping leg straight at first, then biking after it healed. I’m wondering if I just need to do a lot of quad stretching because it was straight for so long. She said she did have to pass instruments through there and might have inflammation also. I had absolutely no problems in patella area before my surgery. Any thoughts?
Can the same stretches and exercises apply for knee tendonosis?
Great resource! I think i injured one knee in an intense leg day. It’s bothered me for over a week and I’m so thankful I found this resource. Can’t wait to get back to running and lifting with this.
Hi Dr. Jo
I have had tendonitis on and off for the past couple years and I try my best to stretch but it just seems to come right back. Would you recommend doing this stretches every day and would you recommend certain leg workouts?
Thank You
Thanks guys it really helps is there anything else I can do I tore everything in my knee and cracked it during a football game so if there’s anything else I can do to strengthen my knee that’ll be great
Dr Joe, I have a pain in my inner knee area and at the patella muscles. Is there any way out
I can run on it with slight discomfort but it seams to hurt the most while I’m sitting and driving.I stretch, I foam roll it, rest it, bought new shoes, reducing running mileage, u name it, I’ve tried it
I’m no doctor but I think the reason this keeps happening is because people don’t stretch before sports, I think the reason behind this is because the muscles are not prepared for instant action and need time to prepare, take care everyone
Hi! when I am doing the standing exercises with the resistance band, why do I feel like I am working out more of the other leg than the one tied to the band?
Thanks for the video. Would it be ok to do leg workout with the machines and stationary bike while recovering from knee tendinitis?
Dear Dr. Jo, thank you very much for your videos. You can’t imagine how much you help me. 14 weeks after my patella fracture, with your exercises I have managed to reduce my knee pain. The physiotherapy at the hospital was not the best. I have tendinosis now. I’m trying to recover my knee with your exercises and they help. Not only for my knee, but for my soul too. I’m really grateful. Thank you again and best wishes!
Thanks again for the help Dr. Jo! One of my IT bands was angry for a day to the point of limping, but disappeared after two days of doing your videos.
Hey Dr. Jo! I’ve been doing bike trials and want to avoid injuries and imbalances. In bike trials you are constantly bouncing in place hinging at the ankles, this creates a repetitive stretch in the calves which gives me some concern. Any tips to avoid injuries? Am I worried about nothing?