oh hey everybody it's Doctor Jo and Kali and, yeah you got some secrets to tell me,
today we're going to show you some stretches and exercises for patellar
tendonitis or jumpers knee ohh you ready to get started.
so if you haven't subscribed already, make sure and click on the button down
there. a great way easy way to know if you have that patellar tendonitis or
jumpers knee cuz a lot can be going on with your knee, is usually the pain point
tenderness is right up under the kneecap. so a lot of times you have to push the
kneecap up, and then if I pushed in that space on my patient it would be really
really tender, and they'd be like ooh I want you to stop after pushing that
kneecap up, but then if I bend their knee and push the kneecap up and then just
press on that area, usually it's not very tender. so that's kind of a good way to
know if it's that patellar tendonitis right up in there. so a pretty easy way
to check that out. so to start off just doing some patellar mobs or kneecap
mobs, is a great way to kind of help get everything loosened up because that
patellar tendon is connected to that kneecap. so with the patellar mobs, you
want to be completely relaxed if your muscles are tight like if you're having
to stress your body to go over and do it, you're not going to be able to move that
kneecap. so even if you have some irritation or inflammation in there you
should be able to move that kneecap. so to start off, I like to do the side to
side because that's usually the easiest one. I know this is really kind of creeps
some people out doing this and having the movement, but if you can tolerate it
and get through it, it really helps loosen up that whole
joint in there. so just a little side-to-side. you don't have to go too
crazy with it, but you're pushing in medially you're pushing out laterally,
and just getting some good movement in there. it might not move as much as mine,
but I don't have any knee issues, so my moves pretty freely. and then after you
do some side to side just maybe a minute or two, then you can kind of grab it and
then go up and down. so same kind of thing,
if you can tolerate doing it yourself nice and relaxed that's great, but if
this movement just doesn't feel good for you or it gives you that icky kind of
feeling, maybe you can get somebody else to do it for you.
but you're not pushing down in that kneecap and moving it, you're really
trying to kind of open up that space and go straight up this way back and forth,
instead of pushing your pressure downward because and that's just going
to put more pressure in that groove in there. so little up and down, little side
side, a minute of each and that should get it nice and loosened up for you. so
after you do those patellar moves then we're going to start doing some
stretching because a lot of times with that patellar tendonitis it comes from
tight quads, tight hamstring, and tight calves, and then weak gluts in the back.
so we'll do some strengthening at the end for that as well. so the easiest way
I like to stretch quads is doing it on your stomach and prone because then you
don't have to worry about keeping your upper thigh in a position because the
floor just kind of helps stabilize it. so if you take a strap, if you don't have a
strap you can use dog leash, you can use a belt, but if you want it to be
something solid. so I'm gonna do this on my left side when I roll over just so
it's closer to the camera, but you want to stretch out whatever side is the one
that's painful for you. so put the strap around your ankle and then you're going
to roll over onto your stomach and bring the strap up and around your shoulder. so
you're in this position. you want to be comfortable you don't want to stress out
the rest of your body. so if you want to lie all the way down you can certainly
do that, but what if you just take that strap and start pulling your knee
towards your bottom until you feel a good stretch. you should feel that
stretch in that quad right there, and you might feel it at your knee if you have
that patellar tendonitis. so you want it to be a comfortable stretch. you don't
want it to be painful, so if you're barely able to tolerate ten seconds you
need to back off it a little bit. you just want to feel some tension, you don't
want to feel pain, but the further you can go without pain will get a better stretch.
so you're going to hold that stretch for 30 seconds, and then do that a total of
three times. a lot of times people will ask me should I do both sides. I would
say yes, do both sides if you have time because most likely if you have a side
that's injured, you're compensating so the other side is getting overworked and
it needs to be stretched out as well. so the next stretch is a hamstring stretch.
there's a whole lot of different ways you can stretch the hamstring as well,
just like the quads, but an easy one to do where you don't have to have any
equipment it's just to put one leg straight out. you can curl this one out
to the side you can do them both at the same time if you want to, I feel like you
can get a little bit more of a stretch doing just one at a time .you want to
keep your knee down as straight as you can, and you want to keep your back
straight too. so you're not curling trying to touch your toes, I'm barely
getting a stretch, you want to keep your back straight and just bend forward at
your hips because I'm getting more of a stretch here on my hamstrings underneath
then actually curling down and wrapping around my feet. so keep that back nice
and straight, bend forward, try and keep that knee straight as well. if you pull
your toes up towards you like that, that'll give you a little more stretch
because that'll activate your calves as well. so again holding for 30 seconds,
doing that three times both sides if you have time for it. so then the next one is
going to be a calf stretch. so if you can't quite get your toes to get that
calf stretch while you're doing your hamstring, you can just do a calf stretch
with a strap. so same kind of concept where you want to use the strap to do
all the work. so take the strap kind of put it where the ball of your foot is
and relax your foot. so you're not actively moving your toes towards you,
you're using the strap to pull pull that those toes towards you. so I feel that
stretch in my calf area. now if your knee is bothering you, a lot you might feel it
in the knee because those calf muscles cross that knee joint just like the
hamstrings cross that knee joint, so if those muscles are tight that's a lot of
times why you have that pain in the knee. so again same thing holding it for 30
seconds and then doing that three times and then doing both sides if you have
time and you can. so now we're going to go into some strengthening exercises. so
the first one that I like to do is a simple straight leg raise. so with the
straight leg raise, it's just like it sounds, you want to keep your leg as
straight as possible. so pulling up your toes kind of helps lock out the leg, and
I like to bend the other one just because that takes some pressure off of
your back, and then just nice and slow come up to about level of the knee
that's propped up, and then slowly come back down. so you want to go slow and
controlled with this motion. you're not going fast and just using momentum,
you're really kind of squeezing that leg tight getting those quads working,
getting those hip flexors working, and getting some strengthening in there. that
nice controlled especially going back down. don't let it just plot back down. so
I would say start off with about 10 to 15 of those and then you can bump up the
sets and the reps as you feel stronger, and then add some weights if you need to.
so then you're going to roll over onto your side. so now this one would be the
one that you're working. I'm just rolling over so I can see you. so this is going
to be an abduction in sidelying, and what you want to do with this one again, get
comfortable. so if you want to lie all the way down you can make sure that your
hips are perpendicular to the, excuse me, perpendicular to the floor. you want to
keep those toes tight again to keep that leg nice and straight, and when you come
up you want to go back just a little bit. so it's not coming straight up, it's
going up and back and leading with that heel. so it's not coming up this way, but
it's coming back leading with that heel and then coming back down. and that's
really gonna work that glute med right there.
so keeping your whole body in a pretty straight line, going back just a little
bit, but keeping those hips perpendicular. so you're not rolling back with those
hips as you go up, you're really just kicking it back, leading with that heel.
so same thing 10 to 15 and just kind of working your way up from there. and then
you're going to roll over on to your stomach. and then you
again now your glute max working a little bit. so whatever is comfortable
for you you, lie all the way down if that's comfortable, I'm just going to
prop up a little bit so I can see you a little bit better. but keep that leg nice
and straight. so it's this one we're working on and then pull those toes to
get that leg staying straight and then just lifting up. now on your stomach when
you're lifting up you're not going to go very high .your knee might Bend just a
little bit. that's okay but try and keep it as straight as you can, but keep your
hips on the floor. so it's not coming up like that, it's really just lifting it.
so if you don't feel like you're going high, that's okay that's still working
the muscle. and then after you do those, bend your knee and then just lift your
foot up towards the ceiling. so now you're doing this motion and again
that's working those glutes in the back to help that strengthening. so again 10
to 15 of those work your way up if you have time to do both sides and
definitely do both. so now you're gonna do some bridging. so this is again going
to work those glutes and those hamstrings as well. with bridging I
really like to tell people go slow and do one segment at a time. so when you
come up, you're gonna go up nice and slow and then as you come down really one
segment of your back at a time. so you don't have to do it like one piece at a
time, it can still be smooth but really come down with the upper part of your
back first going down to your lower back. so that really just kind of works
everything out, and then it's making you control that movement to get some better
strengthening going on in there. so same kind of thing 10 to 15, if that becomes
really easy then you can do two sets of 10 20 15 as you go. and so the last
exercise is probably one of my favorite exercises because it looks really easy
but it's harder than it looks and they're called the clam shells. so same
thing I'm propped up on my elbow but you know get in a comfortable
position because you don't want to irritate anything else while you're
working it. so the leg that you're working is up on top, but again you
probably want to do both sides. so you're going to bend your knees
bring them up a little bit, and then have your knees on top of each other and your
feet on top of each other. your feet are gonna stay together, your hips are going
to be perpendicular to the floor, again so they're not rolling back. if you feel
like they're rolling back you might need to scoot up against the wall because if
they're rolling back you're not working the muscles that you
need to be working which is the glute med here. so the top knee just comes up
a little bit off of the other one, but you can see my hips are really staying
in one spot, so it's not this, it's not coming up like that, it's really keeping
that in one spot and just lifting that knee keeping those feet together. so
again this looks simple, but if you're doing it correctly when you get to about
four or five you're really gonna start feeling it the first couple times you do
it. but if you can get to 20 25 easily, and there's no problem, you can add an ankle
weight to the top leg or you can add a resistive band all the way around over
your thighs and then still do that same motion and get some extra resistance. so
those were your stretches and exercises for patellar tendonitis or jumpers knee.
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and remember be safe, yeah, have fun, and I hope you feel better soon.
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