What do
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Patellar Tendinitis
What do
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BROS?!!?
go to a physical therapist
They're not helping it's always some evil roastie who tells me to do moron things
Do slow and controlled light reps on the leg extension, you pussy
How much weight?
My legs are strong from Bulgarian split squats so I don't know what is light anymore
Stretch every single muscle every day
Hip and ankle mobility drills every day
Very light, slow eccentric part of leg extensions
Sled pulls
Get a stand up desk and spend at least 75% of the time standing
>Hip and ankle mobility drills every day
mobility is bad for running and he's a runner
Stop jumping every day. Literally every bought of tendon pain I got was from too much frequency, hence why athletes get it (training 5-7x a week, twice a day)
Been diagnosed with this for two years now and after going to knee specialists and physios this is most of the advice I've gathered:
1. Pain is caused by increase strain on the joint, which is created in multiple different ways. The pain for me is caused by my right leg muscles being underdeveloped because my walking is crooked. Make sure when you're walking that you control your steps and you aren't placing your foot with your knee fully extended (especially down stares and whilst running). This jars your knee and your joint eats up all the vibrations = overusage = pain.
2. Avoid machines which place unnecessary strain on the knees. Hack squats, split squats and especially leg extensions according to the knee specialist. I still to split squats but the other machines are too painful for me to even use correctly.
3. Stretch and massage. Having tight muscles = to less support around your knees = pain. I find icing really good for me after a leg workout or a run.
4. Do lot's of band work. Working your hip flexors and other stabilization muscles helps take more strain off your knees. Working on your balance is also useful.
Fixing this is painful, long and hard work. My physio had this problem and it took him 18 months of this to get him back into full sports capability etc..
I've been seriously trying to fix this issue for about a year now and I've progressed but slowly. Considering I used to be unable to raise my right leg entirely to now being able to raise it easily with resistance bands does show that this works or at least for me.
Bulgarian Split Squats and rolling out my IT band has really helped me. I'll try icing after a run as I miss running too much not to try running after building muscle.
I talked to my physio about running and he said it was high impact, both on muscles and joints. If I wanted to build up decent running endurance just use cardio machines in the gym properly and run about 1-2 times a week instead. My second time running after a while I decided to do 25m walk, jog then sprint. Didn't ice my knee and just did a little bit of stretching then I couldn't walk straight for a week. Still recovering after about 5 weeks and I can't fully extend my right leg without pain.
What I've learnt from all of this is that it's not just doing the exercise but being equally as disciplined in your recovery (stretching, rolling, icing).
search rippetoe's advice
Ben Patrick aka Knees over Toes guy
Walk backwards slowly on treadmill at little or no incline.
i don't have a treadmill
outdoor autism it is
Cheap 24 hour gym, bruh
I got harassed out of there due to my mental illness from having patellar tendinitis too long and having to kneel all day at work and breaking down and collapsing and being homeless
Check out the knees over toes guy