Coach E offers 5 simple exercises to fix patellar tendonitis, aka jumper’s knee. These aren’t your standard stretching exercises. They will help whether this is a new pain after some time off from training or a longstanding issue that has finally outstayed its welcome.
You will target the underlying cause, whether it’s from weak foot muscles, stiff ankles, an overachieving quad, or anything in between. Then, as you go through each exercise, you’ll figure out which muscles haven’t been pulling their weight - something to keep in mind as you go about your day.
All of these can be done at home or anywhere with enough space to lay down. We try to avoid exercises requiring equipment, but you will need a long resistance band, foam roller, and stability ball for these. Exercise #4 is worth it - so much fun.
LINKS AND RESOURCES:
00:00 Intro
02:57 Metatarsal Pressure Exercise
04:55 Banded Dorsiflexion Mobilization
05:08 Ankle Dorsiflexion Routine
07:46 ASMR: Anterior Thigh
09:07 Extended Knee Plantarflexion-Dorsiflexion
10:36 Stability Ball Leg Curl
12:06 Slumpy Psoas Activator
Additional Info / Tools
14:30 Summary
15:17 ROM Coach Mobile App
Precision Movement Academy: [ Ссылка ] - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): [ Ссылка ] - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Lower Limb Control course: [ Ссылка ] - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain
Knee Recovery Program: [ Ссылка ] - includes exercises to restore fundamental function including VMO activation; designed for any painful swollen knee, acute knee injuries like meniscus tears or chronic conditions like arthritis.
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
