Purchase a printable worksheet with the Patellar Tendonitis Exercises & Stretches in this video here: www.askdoctorjo.com/buy-patellar-tendonitis-worksheet Purchase a stretching strap like the one I used in the video here: amzn.to/31p8KVe (affiliate link) Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzfaq.info*

I can report that after watching this video and doing the exercises, I have experienced immediate relief for my knee. I have stretched and used a massage tool on trigger points which only achieved some relief. Not being able to do the bridge without knee pain, or walk upstairs without pain and been my problem for several months now. Simply sitting in a chair and alternate raising my knees has been a wonderful exercise for relief. I will now incorporate your exercises in my normal twice weekly gym routine. I am 77 years old and have this problem for nearly two years. Thank you so much.

I'm 25 and I feel this in my right knee only. I read the comments and thought everyone was exaggerating... I did the excersises for about 2 minutes and when I stood up I had INSTANT relief. Going to take my time and do these stretches slowly, for longer, regularly. Thank you so much!

I’ve had bad tendinitis for years (and I’m only 22 LOL) hardly anything helps... but this made me feel like I’ve got someone else’s healthy knee! How!? Thank you so much for this relief 💙

I’ve had this for about 2 years and it affects every aspect of my athletic life. Thanks for the help.

I have been suffering from this for 2 days straight and I literally felt some relief! I still have some minor discomfort but this really helped! Thank you so much!

I did the knee cap movements and my knee pain is gone! Golfing Sunday!

Holy crap, I literally have no more knee pain after this thank you so much

First time seeing your Channel...I've been looking for good research on Jumper's knee and this has been the most professional video I've seen. I'm only half way through the video but thought I'd share! Also was diagnosed with jumper knee when I was a junior in high school and I just worked out through the pain but now the pain is unbearable... I added this video to my watch later and I'm excited to these stretches at the gym tomorrow!

from morocco i say thank you very much doctor , respect !

Doc, you rock! I have been having that very issue with my right knee lately by the thanks to you, my search is over before it even really started.

I love these videos! I have arthritis in my knee, ankles and wrists. I always have to remind myself I’m not like those instagram fitness girl.

This has truly helped me, I just got diagnosed with jumpers knee about 6 months ago and after trying these I’ve experienced instant relief. Thank you so much!

Thanks Dr. Joe! Moved my knee cap while watching, that was really weird. I'll try these techniques and see how it goes!

Suffering with the pain in my knees so bad just done all these Exercises and feel relief already thank you so much 😭👏🏽

Thank you! You are amazing! You've helped me with so many issues and aches and pains! I just tried these knee exercises...so effective! Most of the pain is gone after just one round.

I walked 18 miles as a range safety for soldiers shooting on a range back in May and have been constantly going. The military doesn't allow time to stop. I'm currently deployed and still going at it. I am eager to try these stretches out as right now I've got nothing but hate and discontent fueling me, and it doesn't work with knee injuries. Thank you for the instruction. Love the doggo. Dogs make everything better.

Its 2:30 am can't sleep pain is excruciating. Thankyou for you excercises!! It helped the blood flowing! I have much less pajn and i can sleep again!!

Omg. I was surprised how quickly the soreness in my knees dissipated. Usually it’s a struggle returning back to walking after my km runs, and I often fall asleep as soon as I get home. This was very effective and the results happened almost instaneously

Thanks, Dr Jo!!! I’m always amazed at how well KZfaq works for medical diagnosis and treatment. I can find causes and descriptions on medical websites, but it’s people like you who really help us all. Thanks again.

My knees have been hurting the past couple of weeks after pushing myself too hard running, these stretches have helped so much. Thank you!

Loved this so much. Thank you for breaking it down and giving different variations on teach of the exercises 🧡 Definitely going to continue with this.

Very helpful, it reduced my knees pain by 90%.

I was in so much pain until I tried these exercises. I am so grateful to get some relief. Thank you!

Oh my! These are great! I've struggled with pattelar tendonitis for more than a decade and had no idea streches and exercises would help. I'm glad I found this video!

Thank you so much, Doctor Jo! I've recently had this injury(?) from working out though I don't even know how I got it in the first place. I panicked so much that I thought I needed an orthopedic surgeon in the first place but it's really not. This video helped me.

About 5 minutes in, and honestly this video has already helped me more than paying $120 a week for a physical therapist lmao thank you!

Must admit...best sequence of stretches I have ever tried! Been doing it for a couple of days now and my knee pain is very noticeably subsiding. Next test will be my forthcoming long run...whatch this space! Thank you Dr. Jo!

omg. this helped. 7 years of excruciating pain swelling knee stiffness and awful pain. After doing this...i felt amazing. Thank u

I cant thank you enough . I've had this pain for a month now and after just one day of your exercise routine I got immediate relief in the pain ❤️ thank you very much again .

If i stand on one leg and bend down where my issue is, pain starts on that tendon below the knee cap. Is that jumpers knee?

I had surgery on my foot last November. They did a lot, and I had to go 3 months non weight bearing. I was able to start putting pressure on my foot 1st week of February. I started PT, and I noticed a pain below my knee. I went to see a Dr, and he thinks I have patellar tendonitis from going non weight bearing for that long and getting back to moving around. I am going to try these exercises. I hope this helps out. I will ice my knee more. I feel the pain more when I am at PT doing PT from the surgery I got on my foot. My doctor said that the swelling in my foot and leg will take about 6 months for the swelling to subside somewhat.

I had knee injury 1 month ago on my right side on right knee. Doctors said to me its ok, but still it isnt. When i jumping or running , it isnt confortable and when i walking or running, some little bone or idk what is this just moving on that right side. I will try these exercises again :)

my knees won't do the first part

These look so simple but only when you get down to do them you realise how hard they actually are. Its not even like ive objectively weak legs

Maam. I cant be more thankful, grateful to you 😭!. I was on weight loss mission but after losing 16kg(. 96-80)my knee pain in right aggravated and stairs, sitting to standing and lifting legs to extension while sitting. All became painful. I got mri and went to dr. They cudnt get the diagnosis right. Put me on medication and told to stop gym, treadmill. I again over next few months bounced to 95 kg. All hardwork down the drain due to knee. Even after second opinions from other drs. Didnt help or diagnose correctly. But finally i read online abt this issue and its pain and symptoms. Exactly matching mine. Following ur exercise routine has been a miracle help for pain 🙏. Thanks a lottt maam. I wish i cud pay u back in some form. Thanks a lot maam. I am 26 and hitting gym again now. With patellar support bands on knees and will do ur routine daily. Thanks

Just wanted to say thanks, particularly for the first couple mins of the video explaining how to self diagnose. I was unsure of whether I had pt, as I've had a lot of other distal knee problems, but by pulling the patella up via your instructions and digging in, it was clear that was the issue (ow). Trying to ascertain with a bent knee didn't reproduce the pain, as you mention in the video. Great stuff. Appreciated.

THANK YOU SO MUCH for making this instructional video for something I Reallllllllllllly need😘

Mine is below that area. I keep on getting injured, and I almost just need to stop 😂

Dr Jo I love you ...I mean as my doctor...this is my third time I am relying on your videos and you never disappoint...YOU THE BEST

THANK YOU SOOOOOO MUCH DOC, this video was very very useful and hopefully it rids me of the problem.

Thanks. I’ve been hobbling around for two weeks. After watching and doing these exercises I have I stand pain relief. Thank you. ❤️

Thank you for the exercises! My question rather than exercise, during your recovering phase which exercises you shouldn't do, I'm subscribed now ;) great channel

The knee movement totally helped.

Thank you so much you're amazing 😊

I am so grateful for these exercises. They are my daily routine now, otherwise I am really hurting. May I ask you some questions Dr Jo? I feel a little lost with what is going on with my knee and I don't get much of an answer from my Dr. I fell 4 months ago real bad on my knees. As I was on my way to Germany I never went to a Dr as I thought I just bruised it badly. I let 3 1/2 month pass when I got an MRI done. It shows that I have a small fracture in my lateral meniscus and that I have a diffusely thickened patellar tendon pacticularly in the mid to proximal aspect with amorphous increased signal. This measures up to 1.4cm in thickness. I am not an athlete at all. I wonder if this came because of the miniscus tear? I have the feeling the tear has been growing together in these 3 1/2 months and now there is just a little tear left. Did this stress my patellar tendon? I am not sure what I need to do to heal this now. I am taking Curcumin w/ Bioperine and Ginger. Now I am getting another supplement with Glocusomine/MSM, Boswelia etc and I am getting a MSM cream. I am doing your excericises and Thank God they really make a difference. I am just concerned with the inflammation and the thickness of the tendon. Is there anything else you can recommend me? I will get some acupuncture too. Sorry for all those questions. I would even set up an appointment with you if that is possible. I just need some help with this. Thank you so so much for your time and effort!!!

Thank you Jo, all of your videos have helped me with my knee pain, i was in pain for about 7 months i took meds, rested and nothing helped but as soon as i started doing the exercises and stretches that you suggest on your vids i been felling much better keep the good work!

I'm not a bot I'm not a paid person,but guys you have no idea how much this exercises have helped me for my patella injury,I really appreciated it and I'll always be thankful to you

How long after getting tendonitis should one get back to normal workouts?

Omfg I needed this. I've been beating my knees to death with my precession massager. My calves and hamstrings are always sore and I have huge lumps around my knee caps. When I lay straight with my legs out the right always falls to the side. Thats the worse one as of now because it use to be the left one. Im only 34 and literally have to pull myself up the flight of stairs to my apt. Its so sad. Im moving in a month and im dreading taking boxes up and down. When I get out of bed I have to stand there and let my knees get adjusted. Then im walking like a newborn for the first min or 2. Lol. Also my hamstrings use to be so tight I couldn't even stretch my legs out because my leg was always pulling in. All of this from overuse and me amping up my workout to lose weight so wouldn't mess up my knees long term. Ow the irony. 🤦‍♀️🤦‍♀️ this happened last yr. And its gotten worse slowly. Its a horrible thing 😞 😪 😫 😔

Thank you very much, stretches made the difference with me

omg i thought i had everything from fat pad impingement to a torn meniscus and it’s just patellar tendinitis. i had been following your pt video for PFPS first, which i’ll continue bc my hips are clearly weak lol, but then i did this patellar release thing tracking it around and it pretty much solved the pain completely. physical therapy for the win, thanks so much. we are lucky this is free content

Thank you!! This video really helped me! Thanks so muuch! Greetings from Italy!

HI Doctor Jo. This is Dr. Omar (Psychiatrist, Child Psychiatrist, Entering into Sports Psychiatry). I was diagnosed with Jumper’s knee at Penn Sports Medicine many years ago. Caused by squads as part of training regimen. Orthopedist at Penn Sports Medicine said I had done too much too soon. When I explain I had purposefully under-done it to prevent damage, orthopedist explained to me that my muscles are stronger than the average person and can do work my tendons cannot support due to my poor physical condition with sedentary lifestyle for years. He suggested I under-perform further below capacity to avoid injury. I followed recommendation and have not huts myself for years... until now. Started cycling to prevent stressing my knees. First did century to accommodate easy pace without getting hurt. Started new general cycling winter program intermediate level with 5-7 hours/week of training. Dramatic shock to system in first 2-4 weeks. Adjusted well and it became so easy. Purposefully underperformed to avoid injury. Increased FTP (Functional Thrshold Power) from 149 to 213 in about 6-8 weeks. Felt stronger and decided to aim for completing strengthening session off the bike. Thighs felt tight but not alarming. Dong steps felt and heard crushing noise on right knee lateral tendon. Felt same weakness and sensation experienced during first jumpers’ knee episode mentioned above. Nursing it, stretching, using roller to try and relax muscle and avoid it from pulling on knee/tendon. Found your video. Dong stretch of calf reflected mild tenderness to aforementioned lateral tendon on right knee. Felt you hit the right spot stretching muscles directly connected to lesion. I thought it was mostly quadriceps but shocked to feel so much greater impact from stretching gastrocnemius. Thanks! Any pointers? About pacing effort, strengthening any muscles? I look forward to strengthening glutei with your exercises. It was so exciting to hear you say weak glutei are a liability for jumper’s knee. Cyclist are famous for having weak glutei. That was a great pearl, Thanks ! I subscribed and plan on buying band. Keep this good work. Your professional background shines in your video and your form is excellent. Keep the great work.

Wait what? I just watched your video and diligently did all the exercises, and it no longer feels like I'm being stabbed in the knee when I take a step. Magic!

Who else looks like they have two knees on their leg?

Thank you 🙏🏽 so much 🤩 I had this injury for 1 year and since I started these exercises I’m seeing the difference Nd the pain is almost gone 🥰 I just have a question , how many times should I do that per a week?

Instantly gained most of my mobility back. I’ve dealt with osgood schlatter since jr high (No more pain at this point, just the giant bump at the base of my patellar tendon), but patellar tendonitis is new to me. I’ve only had it for a week and I’m used to dealing with occasional small injuries from BJJ, but even then it limited my range of motion and frustration was starting to build. After one set of all the stretches and exchanges I’ve got most of my range of motion back, and the ends with little discomfort. This is awesome.

Oh my god first two exercises gave me great relief . Thanks doc

I’ve been having knee tendonitis for 3 and a half years now and couldn’t find a cure 😔

I can’t tell if I have it and I think I’ve had it for months if so and because of covid 19 I don’t think I can get help for it. Edit: It has went away on its own finally

Omg thank you so much ❤️ god bless you ...I was suffering from the knee pain for almost a week...now this pain is gone😀🙌🙏🙏🙏

ughhh im so happy you have these the doctor told me t strengthen my quads but i also need stretches!!! thank youu

dogs rule

idk if you’ll see this i’m a 16 year old powerlifter i love you you’ve fixed lat tightness and knee pain for me one when in rich i’ll repay you🙏🏾

I recently found this video and it has helped so much. Don't just do it just once. Doc, thanks. Everyone who has this issue should use this video. One of the best videos I've found

THANKS DR VERY USE FULL INFORMATION 👍

Well I slipped down the stairs this morning in my slippers and hurt my left knee. Incredible pain from behind the knee. I’ve had arthroscopic knee surgery last year my right knee. So I’m am a little familiar with some of this. I did a round of your knee stretches and I’m feeling less tension from the back and can bend my knee a little more without the incredible pain. I feel somewhat pleased to know I learned some knowledge to ease the pain. You description of each stretch and strengthening exercise was very calming and it helped me not freak out to much. Thank you!!

I like your simplicity..No over acting..Just informative..Love from India

The little knee cap movements helped me so much! Thank you!!

Dr. Jo, thank you for all your videos. You have helped me so much with running injuries

Thank you so very much!

Thank you so much! Because of your video I realized I had patellar tendinitis! I love running and I run a lot of miles but I’m cutting back the running and biking instead! Thanks for the tips!

Thank you for sharing this video

Appears to be nice exercise s for knee pains

Thanks so much for these exercises! They really work!

Thanks it really helped me.

Thanks Jo.. very helpful and clear,, you have a lovely warmth

You are amazing! Expert of the human body. Thanks!

Thank you for sharing your knowledge. I am a cyclist and no problems until I over did it, 4 months ago, on an elliptical machine. Pain in points below and up the patella. I cannot do strength like climbing a minor step cause pain shows. I started 2 weeks ago your routines and I immediate started to feel relief and gaining strength to lift my leg. I am back cycling but cannot do much push and pull on the pedal. I guess it will take time + times to get it heal. Thank you again, it is working

Thank you so much for sharing this video. It gave me much relief in my knee pain.

Excellent video, Dr. Jo! Thank you for helping us!

I've said before that you're awesome for replying to so many comments

I am a Runner yesterday I have a pain in knee so now I am watching your videos it's completely worked thank you doctor ♥

Hello Doctor Jo, thank you for the demonstration, I am wondering why exercise the gul med and max helps the knee pain??

Excellent

Dr. Jo is the best. No doubt about it.

Thanks for this info!

Wow, Dr Jo! Great effort by you to reply to so many comments. I've never seen anything like it on KZfaq

thank you so much !! Im really struggling with patellar tendonitis and this exercise helped me a lot

Wow. I already feel relief. Thanks for the slow and detailed video.

Thank you to you and your adorable pooch!!!

You are a professional

Is it okay to experience a some pain during these exercises and stretches ? I have had the injury for 2 months and it is really stressing me out, i play a lot of sport and people are relying on me to be back and playing soon. How long do you think this takes to heal ?

Thank you so much. This has helped a lot and the pain has definitely eased off.👍😊

I’m not sure this is what I have? I bent down on one knee (right) with my weight on it. I knew I should have put towel down, but didn’t. Now the top of knee hurts. I’ve iced it first few days religiously and took ibuprofen. But pain is still there. I’ve been doing the exercises you recommended too. The best relief I got was from scraping with spoon on side of knee. Not sure what to think. Any ideas? Never had knee issue ever.

I noticed my knee was swelling back in Nov. its gotten better b/c at first I couldn’t bend my knee at all. I have been working on it and using epson salt baths yet its not really improving much at this point. I will work on these exercises and see if it improves. Does feel a sense of relief a bit already!

That calf stretch makes my knee feel 100% better! Thank you!

Your exercises provided great relief.. thank you !!

Thanks