Has anyone had Patellar Tendonitis (aka Jumpers Knee)? I've been playing basketball, squatting, dead lifting, and doing plyometrics a lot recently. The pain is right below my knee cap, I'm not sure if I actually have it, I just assuming from what I read online.
my knee only hurts the slightest bit. Anyone else ever have this? How long did it take to heal?
Back in september I got light patellar tendonitis and I just continued squatting 3pl8.
It got really shitty after a while and I couldnt even do bodyweight squats until january
no, it went away by itself.
I just stopped training my legs for 4 months and did the RICE method (Rest, Ice, Compression, and Elevation) if it hurt really bad some days.
Same thing when I get elbow/shoulder tendonitis. I just let it recover and ice it until it doesnt hurt anymore
Yeah man, my GF actually has it and I've pretty much fixed it for her.
here ya go man, buy the bands and do it.
Works wonders. I have her do it when she wakes up and before and after she trains, and before she goes to sleep, and her pain is almost gone after about a week.
It won't heal just by itself.
When I had it I had to back off my squats a bit and have a few session with a physio to massage out my quads as well as doing all the other exercises they recommend.
It doesn't take too long to heal if you get it sorted early
>just continued squatting
if you have tendonitis you need to let it rest and do rehab
i'm a runner and have had patellar, peroneal, quadriceps and achilles tendonitis/tendonosis
Ive got it. Pretty much given up on squatting. Tried a lot of the bs recommended on livestrong and other shit sites and hasnt worked. Generally doesnt bother me unless I run a ton ie >20 miles per week
Thanks I'll get some tomorrow.
It really does even hurt, its more like a soreness. Do you think it could go away within a week? I don't really want to lay off the training since I have a scholarship to play ball nextyear.
Then you are tracking forward when you land, its totally possible its from jumping.
Look up some crossfit videos on burpees, I know that sounds gay, but obviously its a common problem in xfit, so they do have some decent videos on how to jump and land properly.
Do the band stuff, youll notice a difference after 1 session.
Ice wont do that much, ice isn't really that helpful for longer term inflammation, it can actually be counter productive if you are trying to break apart tissue.
I only started feeling the soreness, two days ago.thought I had maybe just banged it without noticing or something because it hurt like a bruise. and it only hurts when I'm playing basketball. Doesn't hurt at all when I'm squatting. So I haven't done any rehab exercises yet because I only realized tonight that something might actually be wrong and not just a bruise. Do I need a prescription for NSAIDS, and is it expensive? I'm in Canada btw, but I don't know much about what is free and what costs money here. I don't even know where to go because I havent been to a doctor in 8+years.
no man, ibuprofen is an nsaid.
You can get stronger prescription ones but ibuprofen is fine. Buy the floss bands, do that. They are cheap.
Be proactive with your injury. Go on youtube, look up Patella Tendonitis correction or something, watch kelly staretts videos, solve your shit man.
I've had this, OP my best advice is stretch/foam roll your hamstrings. I went off leg work for about to weeks while working only on leg mobility instead, focusing on hamstrings, someone from PLG said it can often be brought on from tight hamstrings, especially in tall people. My knee pain is almost completely gone now and I'm back to normal leg work
Oh dope, thanks for the tips man. Training and working out is basically my life, and I want to get back to practicing ASAP so I'll be as proactive as possible.
I'm 6'4 so it makes sense. Damn so it's probably brought on from we not really warming up that well, usually just stretch for a minute. Two weeks isn't too bad, how bad was your pain? it basically just feels like a bruise for me.
Yeah I understand that man. You need to treat injuries like training. The same way you would attack an issue with your squat or whatever, do the work outside the gym and treat prehab and rehab like training.
got mine from being coming back to squats after taking some time off. my flexibility was shit.
start stretching those quads and foam rolling. No more leg training for at least a month if not 2. When you start training again start really low and increase very gradually. stop if you feel any pain.
The longer you rest for initially the faster it will go away. I started squatting again too quickly, got to 80kg then had to stop again. wasted time
I can 2nd this.
I went to my PT (who knows his shit, dude is one of the main PTs for the Mariners), and he gave me similar advice. Stretching out that quad/hammy, stretching the fuck out of my calves, etc.
basically, my knee was the victim caught in between two sets of very strong muscle groups.
so, while you're working on stretching for a few weeks, avoid any deep crouching or high impact stuff (running on pavement, jumping, etc).
this is one of those injuries that doesn't just go away; you have to be proactive with PT to fix it, then you have to continue stretching and be concious of it to prevent any future stressing.
If all else fails you can always go to a chiropractor that specializes is sports injuries. My chiropractor helped a lot with my reoccurring runners knee, after my general doctor did nothing.
Same here, before the stretching I stopped squatting/doing most quad work for about 2 months and the pain went away, then as soon as I started squatting again it came back. You HAVE to stretch. on the plus side having this probably means you have good quads/hams, and you're tall, so good on ya.
Had it for like 10 years, had to quit running and almost stopped playing icehockey. It got better once i started lifting. I did some shitty exercises that a physio "prescribed" to me telling me it was the same exercises that cured zlatans "jumper knee". Which included a lot of resistance training, with "negative" movements. Did that for 3 months and saw no results.
So i just let it be and started swimming for carido. Now, 9 years later i only notice it if i jump or run for a longer period of time.
If anyone was able to fix it, pls tell me, but im pretty sure i fucked it up going this long without fixing it
how the fuck does that work? It that some sort of sorcery? Tendonitis is aggravated/inflamed tendons from overwork and they need time to recover. What the fuck does this do exactly?
Nah man, he has a phd in biomechanics, wrote becoming a supple leopard, probably the most highly regarded book about mobility and prehab/rehab in the SC world.
Highly respected and works with all the elite powerlifters and yes is very popular in the crossfit community because surprise, they tend to fuck their shit up a lot.