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How to Fix Knee Pain [Is It Patellar Tendonitis?]

If you’re experiencing Knee Pain, you’re not alone. It’s a common problem that can significantly impact your daily activities.

In this video, we’ll dive into the intricacies of patellar tendonitis Knee Pain, discussing how it occurs, how to determine if it’s tendinopathy, and the crucial first steps towards fixing it.

Join us as we unravel the causes and mechanisms behind patellar tendonitis Knee Pain. Learn to differentiate between tendinopathy and other knee conditions, empowering you to make informed decisions about your treatment.

I will guide you through the initial steps to address patellar tendonitis Knee Pain, including self-assessment techniques and targeted exercises to promote healing and recovery.

Subscribe to my channel now for expert guidance and actionable steps to alleviate your discomfort and regain your knee’s strength and function.

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Your tendons speak the language of load. Depending on a number of factors (such as how intense you have trained throughout your years as an athlete, the medications you take, whether or not you have diabetes, etc.) your body will have adapted your tendon to a certain set point of strength called the “load tolerance” level.

Training loads placed on the tendon that do not severely exceeded this set level create a cellular response in the tendon (that can actually be seen by ultrasound) that will return to normal in 2-3 days given proper recovery methods (this is the normal time frame for the adaption “replenishment” process to take place). However, if the load placed on the tendon is too extreme or if there is inadequate recovery in the athlete’s training program, this balanced process is disrupted. When this occurs the process tips from being adaptive to pathological. A spark is lit and the injury process begins.

Young athletes (under the age of 30) who are involved in sports that include sudden explosive and repetitive movements of the knee are most susceptible to developing an injury at either the quad or patellar tendons. Movements that use the tendons of the knee as a spring (such as a jump) place significantly more load on the tendon than a slower movement like a squat. Historically, this is why sports such as basketball and volleyball that involve a high amount of jumping have such a high incidence of this injury (a reason why this injury is also known as “jumper’s knee”).

The teaching I present today is based primarily from the renowned work of professor Jill Cook. Check out this blog post for a more in-depth discussion on everything I discussed today along with more ideas for the rehab process: https://squatuniversity.com/2018/01/04/fixing-patellar-quad-tendon-pain/

Link for the Rogue Monster Bands: https://www.roguefitness.com/rogue-monster-bands/?a_aid=570d1d1a06b95
Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: https://store.3d4medical.com/application/user-kind?id=1&affiliate=true&promo=Zt83d843cA&clickId=bcf492a92e694ecd92ccd96866aff21e

Music credits
Opening & closing track by JookTheFirst: https://soundcloud.com/jookthefirst

Background track by Fox Beats: https://www.youtube.com/channel/UCvpD…

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Special thank you to Evan Pierson Productions for his help in making this video!



  1. The #SquatUclub is now on YouTube! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my YouTube channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!

    I’ll reply under the winners comment – so make sure you keep up on your notifications!

  2. Should you do this everyday?

  3. Thank you for the help but I have pattelar tendonitis and I have been stimulating it with very light activity However it has been more than a month and I have not noticed any improvement. Based on this is there anything I am doing wrong?

  4. the inside of my left knee hurts. same moves ?

  5. Tank you for helping, im dealing with patella tendonitis rn for 6 months and i see this vid

  6. Was just wondering how many time a week I do these exercises?

  7. I wonder if the smaller ones will do the job. It's getting expensive buying all these little tools 🤦‍♂️

  8. Ok small sample size so far but:

    I have pt on both knees. The right one is worse since it’s my primary jumping leg. Ive had it for a long time and it’s been bugging me sooo much. Changed my whole style of play when playing basketball as I would try to reduce jumping to a minimum. Patella tendon would start hurting like hell after like 10min of sitting with bent knees, and I would have to sleep with legs extended etc… all that is to say: it is (was??) quite severe. Been doing the exercises recommended here for about two weeks plus stretching my quads a lot with kneeling lunges with an elevated back leg. I had two training sessions this week and my pain has gone down so so much. Today it struck me after my bball training as I went up the stairs in my apartment- I didn’t even feel my knees! Usually I have to use the balustrade to support me on my way up.
    Thanks a ton! This is so helpful!!

  9. Does using a rubber band under the patela actually helps? Or does it only aliviate the symptoms? Help!

  10. I used to be very athletic but the tendinitis in my knees really effect my athleticism to the point I have dined in years and significantly slower

  11. Isometric lunge hold helped me reduce the tendonitis and improve load bearing capacity of my knee. I avoid squats except isometric squat holds on the half fixed bosu ball.

  12. Okay I will rest and give it a shot when I feel better

  13. How many days a week do i need to do this?

  14. Had some tendonopothy after heavy 5x2s today. Did this in the evening (with just the wall cause my legs were fried) knee pain better after 3 sets. Gone after 5.

  15. Been struggling with this for nearly a year. I find it's particularly bad/angry when driving or sitting at a concert. I have been strengthening hamstrings and quads and doing lots of spanish squats/wall sits over last 2 months but haven't noticed any improvement. Have also stopped playing football and tennis for last few months to reduce load and I also paid for shockwave therapy but unfortunately I'm seeing no improvement. Could it be I've just got a particularly deep inflammation and it will eventually improve with patience and persistence of the exercises? I've been thinking of paying for a private MRI scan to see just how bad it is. I appreciate you won't be able to reply to every comment but if you see this please do let me know your advice as this injury is really getting me down as I can't play sports anymore which was a big part of my life.

  16. If I can’t even do a BW squat that my tendon fire up ?

  17. Is it okay to still feel the pain while doing the heavy bulgarian splits?

  18. I did this but now my back of my knees/ calves are bothering me that my left side won’t let me deep squat😥😕

  19. Love your videos👍🏻 so helpful and informative

  20. This is not related at all the the patellar tendonitis, but can you make a video explaining what the "zercher deadlift" is? Apparently, the famous Russian Greco-Roman wrestler Aleksandr Karelin included this exercise in his workouts. I've never heard of it, I'm not sure that I'd want to either. It looks wrong (biomechanically) in so many ways. Is it a good/safe exercise to perform? Is it a good/safe to do given some condition(s)?

    I heard about this exercise at 4:27 in this video https://www.youtube.com/watch?v=XEHGTrGNJck. Thanks for the consideration.

  21. Hi, loved the video, I have been playing and living with patellar tendonitis, I will start working on this program, I would love to know if this should be worked on a daily basis? let´s say Mon-Fri?

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