Hi all,
I’m a 21yr old rugby player suffering from Patellar Tendonitis (Jumpers Knee). The Physio told me all I can do for it is rest and try rub it out from time to time myself. I’ve been suffering from it for about a month now and wanted to see if tnation could give me some advice on; how to train with it, fix it, heal it etc etc,.
Some background if it’s needed:
4 strength/hypertrophy sessions
2/3 rugby sessions
Thanks in advance.
SLLLOOWWWW eccentrics seem to work very well. look up the poliquin step-up and work on that once your pain is manageable, once you master the poliquin step-up with some decent weight move to the peterson step-up and build that. also single leg leg-press with 5 second eccentrics. stretch and/or role your hip-flexors and quads (esp rectus-femorus).
If pain is to much to handle these then focus ALOT on hip and hamstring dominant exercises.
Fish oil and MSM seem to be pretty effective at reducing inflammation
Good luck
Thanks for the quick response, I should state that those training sessions would make up a typical week.
Any suggestions on how long I should avoid contact at training?
Foam roll the bejesus out of your IT band; whenever my knee flares up again, it’s always accompanied by a very tight IT band.
[quote]B-Man wrote:
Thanks for the quick response, I should state that those training sessions would make up a typical week.
Any suggestions on how long I should avoid contact at training?[/quote]
honestly its probably very individual. I would suggest doing the exercises and re-hab until the pain is gone and the knee feels strong in the weight-room again, any then add another few days before you go full contact again.
dont know what level you play at so I realize waiting that length of time might not be realistic
I just recovered from this myself.
I’m not sure which thing was the goden bullet, but i was doing all of these:
-stretching quads and hip flexors
Good luck!
tweet
Thanks again lads, I’ll implement all the aforementioned treatments into my training schedule right away.
I might update in a couple of weeks to let ye know how its working out.
Here’s hoping.
Foam roll, ice, stretch the quad/hamstring/hip flexor, NSAIDS, and work on patellar tracking exercises. I beat this shit down with a heavy dose of all of the aforementioned.
Check glute activation/strength
foam roll,eccentrics and get the glutes firing and change your phisio id say
I would have though your physio would have been super excited about a case like this. Muscle releases, glute activation, strengthening exercises, gait analysis, movement analysis, muscle imbalances the list goes on. Not to mention it would probably take you some time to fully recover anyways. There could be numerous things to work on but they chose to say just rest and see.
Cheers for the responses lads,
Currently stretching like crazy, taking in fish oils and got some really slow eccentric leg press in. Feels good. I’ve a match this weekend so we’ll see how it feels after that.
Notes:
-That stretch where you sit on your ankles is doing wonders for me. Thanks Bird.
-Thanks Stern, he’s the team physio he just mentioned about quad stretching and asked me to lay off the weights.
-Vanagandr, will start looking into the tracking exercises.
Update: Knee is feeling much better these days. Still working on bringing my squat back up, how I’ve missed DOMS the day after it’s nice to have them back. Deadlifting over 200kgs again since the injury, my lower back is wondering WTF is going on haha… the joys of offseason work.
Thanks again lads.
B-Man
Just recovered from this myself. I play football (English) and ended up with a referral to a specialist because I had played on too long with it.
Initially for the first few months it was single leg, shoeless balances, which progressed into a squat until I felt the pain. The focus was on arch of foot positions and knee tracking. As I progressed I also used to do single leg eccentric lowers off a small step focusing on glutes being fully activated and knee tracking over middle toe. So to so this stand on a small step, facing forward lower your free leg off the front of a step until toe touches the floor and stand back up. Then do this to the side, then do this behind you. (The behind one used to kill me!)
Glute bridges holds, double legs then on to single leg once this became too easy.
Lunges 15 forward, 15 sideways, 15 diagonal.
Propreoception excercises, standing on one leg with the other leg go around an imaginary clock on the floor, 12, 3, 6, 9, back to 12 then back round the other way. Reaching as far in front as it comfortable. Focusing on arch not collapsing and glutes contracting.
I also had a specific heel raised squats. Find a step around an inch or 2 high and put your heels on it ball of your foot on the floor (like wearing heels!) keeping your glutes activated and back vertical (as in a front squat lower to 90 degrees. The tempo would be arounf 4 second eccentric - 1 second concentric. The slower the better. It started body weight and then prgressed to me using the base of an aerobics step under the smith machine and upping the weight everytime I could complete 3 sets of 15 reps.
I have also started recently doing front squats with my heels raised, I really feel this on my injured knee. I initially started with just the olympic bar and then on weekly will increase the weight 2.5 kgs every week until I am happy.
I foam rollered IT TFL and quads initially and have worked on my quad, hipflexor, adductor and glute flexibility a lot.
My BIGGEST bit of advice, don’t rush this. I did and didn’t rehab it properly and after 18 months and just starting to see light at the end of the tunnel.
Good luck .