LB – KNEE INJURIES – PATELLAR TENDINOPATHY

PATELLAR TENDINOPATHY – JUMPER’S KNEE – REHAB

INSTAGRAM VIDEOS

  1. Patellar Tendinopathy .
    – Patellar Tendinopathy:  is a common source of pain in the front of the knee, just below the patella (knee cap)
    – Sports: most commonly seen in relatively young athletes who participate in sports with repetitive loading of the knee extensor muscles (quadriceps)⠀⠀⠀
    – Rehabilitation: short period of unloading the tendon (avoid of activities that are aggravating it), followed by progressive re-loading to build the strength back up
  2. Patellar Tendinopathy – 1 . 
    1️⃣ 2-leg squat – heels elevated: 3 x 12-15 reps (4 sec down, 2 up)
    2️⃣ 1-leg isometric pistol squat – heel elevated: isometric hold in bottom position; 3 x tolerance
    3️⃣ 1-leg pistol squat (eccentric only): 2-legs to return to top of movement; 3 x 8-12 reps
    4️⃣ Banded TKE pistol squat: 1-leg stand on step box; box leg has band attached to post for TKE; 3 x 12-15
    5️⃣ 1-leg pistol squat – heel elevated: eccentric and concentric; 3 x 8-12 reps
    6️⃣ Forward step box resisted split squat: (@strengthcoachtherapy); band around waist anchored to post in front of body; 3 x 12-15 each side
  3. Patellar Tendinopathy – 2 . 
    1️⃣ Box Squat: to load within a smaller range of motion (decreased depth); touch and go; 3 sets of 8-12.
    2️⃣ Box Squat/Band Squat: to load within a smaller range of motion (decreased depth); touch and go; 3 sets of 8-12.
    3️⃣ Bulgarian Split Squat – BB on back:  unilateral = increased demand on the tendon. 3 sets of 6-10 each side
    4️⃣ Bulgarian Split Squat – BB front: the front rack position puts more demand on your anterior chain (ie. quads, knee)
    5️⃣ Bulgarian Split Squat – Isometric + ball throw/catch: 3 sets of ~20 throws/catches while maintaining depth in this position
  4. Patellar Tendinopathy – 3 .
    1️⃣ Sled Push: heavier weight slow and controlled or lighter weight with more speed and explosiveness
    2️⃣ Sled Pull: slow and controlled sitting close to 90 degrees so that quads/patellar tendon are working in a lengthened position
    3️⃣ Box Jumps/Plyos + Sprint (slow and controlled): here the focus is on proper mechanics and controlling acceleration and deceleration
    4️⃣ Box Jumps/Plyos + Sprint (explosive): this is usually very sport specific and has increased load on the quads and patellar tendon.

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