Why Common Patellar Tendonitis Rehab FAILS and 5 exercises that WORK!

Summary by Krater

This video explains why common patellar tendinitis rehab fails and demonstrates five effective exercises to address the root causes, including metatarsal pressure, banded dorsiflexion mobilization, ASMR anterior thigh, stability ball leg curl, and slumpy psoas activation.

From the video

Answers: Why does patellar tendinitis rehab fail and what exercises actually work?

• Patellar tendinitis rehab
• Jumper's knee causes and treatment
• Foot and ankle mechanics
• Metatarsal pressure exercise
• Banded dorsiflexion mobilization
• Active self-myofascial release for quadriceps
• Stability ball leg curl
• Slumpy psoas activation

Exercises

• Metatarsal Pressure · bodyweight · 5 to 10 repetitions, hold 4 to 5 to 10 seconds, 2-3 sets
• Banded Dorsiflexion Mobilization · resistance band · 5 to 10 repetitions, hold 5 seconds, 1 set
• ASMR Anterior Thigh · foam roller · 1 to 2 minutes on each side, 1-2 sets
• Stability Ball Leg Curl · stability ball · 6 to 10 repetitions, a couple sets
• Slumpy Psoas Activation · bench · hold for 5 seconds, 1 set per side

What it concludes

• Common patellar tendinitis rehab fails because strengthening the patellar tendon through squats and heavy load may not be sufficient to get out of patellar tendinitis for the long term.
• Foot and ankle function, particularly arch support and metatarsal pressure, must be addressed to properly absorb ground forces and prevent excess stress on the patella.
• Addressing ankle range of motion, specifically dorsiflexion, is necessary; otherwise, bones get stuck and stretching or massage will not help.
• Soft tissue mobility of the quadriceps and VMO needs to be improved with foam rolling while flexing the knee to lengthen the muscle and improve tissue pliability.
• The stability ball leg curl activates the hamstrings while actively stretching the rectus femoris to balance strength between quads and hamstrings.
• Activating the psoas muscle is necessary to prevent the rectus femoris from overworking and chronically pulling on the patella.