Hey Flexi-kids,
Today we are going to skim the surface of the dreaded jumper’s knee (aka. patellar tendonitis)
First, it’s not actually a tendon. It’s a ligament. It is you know. Patella to tibia is bone to bone–ligament.
Let’s start with this assumption: Pain and force reduction are the only ways your body can tell you your mechanics are off.
Is your knee hot? Start by looking carefully at your movement. Can you change the offended tissues? A little, ice and fish oil will help for sure. But what you can really do is feed slack to the offended bits. Start by mobilizing the tissues above and below the problem area.
Knee pain can be super-multifactorial (it could even be your over extended back) but drink a ton of water, take your fish oil and take a crack at it.
Test: Squat and dip and drive like a push press
MWod: 2 min each calf
2 min each hip in lunge
2 min each hamstring
Retest: squat/run/jump/ pain?
Rock that fight gone bad push press.
kstar
22 Responses to “Episode 33: FGB Push Press Prep ; Hot Patellar Tendon: Hip /Calf/ Hamtsrings”
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Loving the explanations Kelly.
For single legged stretches, I always feel something behind my knees. I've heard that this is the tendons so I always stop. Can you address bypassing this in future videos? Thank you.
I tweaked my knee yesterday. This could not have been better timing. Thanks as always.
Thor's Hammer, thanks so much for this KStar. That area has been hurting for a while, but I never knew it was a thing. I gotta put some serious time on my left knee with this.
If I could make a request, I've been having a pain in my wrist whenever I pull something. is there anything I can do to alleviate this?
Kelly, I deal with this issue around mile 20 of marathons. It only last while I'm running then the next day I'm good. Will flexibility alone take care of the issue, or do I need more strength in the area also?
Also thank you for putting the time into this blog. I was in the Marines and ended up having back surgery after a tour to Iraq. It has been years of post surgery pain, and now due to your knowledge and this blog, that is all finally going away. I could never get the help I needed from my doctors. At one point they just told me it was all in my head…
Another awesome mwod. Thanks.
Your movement advice is a huge help. The knees out on the push-press really works. Preventative medicine right there.
KStar, where was this in December when I murdered my knees? Things are better now (much icing, fish oil, stretching and Advil later), but this would have been brilliant to have. Thanks so much for doing these, sir! Glad to see that a lot of stuff I found on my own (stretching hamstrings and calves) were actually on-track. Didn't think to try the quad roller (well, I don't have one…), or anything like that to buy slack… brilliant!!
This MWod could not have come at a better time! Been struggling w/knee pain for a few weeks now–I think it is due to overuse (been adding heavier Oly lifts 2x per week). I've got a CF competition going on this weekend in Denmark…these exercises will be (and have already been) a BIG help.
Thank you KStar!
Kelly,
Maybe a stupid question, but are we supposed to do these stretches immediately prior to our workouts? I feel my power output has decreased some. I've done a couple benchmarks in the last month and have seen some significant decreases in my times. I haven't changed anything out of the ordinary. Let me know what you think.
Phil
Love the site Kelly, thank you! I have found it/you to be a phenomenal resource and one of the first I go to every day. This is perfect for us over 40 wanna-be firebreathers.Thank you again.
P.S. PR'd on the OHS squat today, felt good on depth and shoulder flexibilty!
Fantastic. thanks again. Knees are actually sore today from tripping over the rower while carrying a plyo box, but generally get a bit sore anyhow. Great post! Loads of info. Need to watch again!
oh and while I'm at it i had a question for you: you attack one area(ish) per day, but is it wrong to maybe double up – like do 10 min am then make up another day 10 min at pm? the reason i ask is because someone recently told me that when foam rolling, or using your lax balls you should only do one body part per day and only 3 days per week. I feel like I need rolling on my upper back just about every day/every other to loosen the pull on my shoulders. advice, please?
KStar is my hero!
Thanks for the great post Kelly. When you program mwods for hip mobility, could include options or considerations for folks with severe hip impingement? I've had surgery on one for that problem and the other is feeling a little "pinchy" with some of these mwods.
Love the T-shirt; where can I find one?
2 weeks?!