Author Topic: Recovery from quadricep tendonitis (Read 235778 times)

jumperer · « **on:** August 05, 2015, 10:34:13 pm »

hello all, am gonna start a log to document my progress to a 40 inch vert. my current obstacle is chronic quadricep tendonitis in my left knee. i've had it for almost 5 months now, and i've been out of training for a month now. i developed it from jumping off one foot for a few months. i naturally am a two foot jumper that plants RL with a stronger right foot, but my friend convinced me that it was easier to dunk off one foot. i wish i never started jumping off one foot though, my knee wouldve been fine if i just stuck to jumping off two. did anyone have this condition also or have any advice for me?

ChrisM · « **Reply #1 on:** August 05, 2015, 10:37:00 pm »

Stretch, ice, compress. After every lifting or jumping session. Stretch each day after a light warmup.

Im near convinced most cases on tendinitis are because people are too tight.

jumperer · « **Reply #2 on:** August 05, 2015, 10:41:20 pm »

Quote from: ChrisM on August 05, 2015, 10:37:00 pm

Stretch, ice, compress. After every lifting or jumping session. Stretch each day after a light warmup.

Im near convinced most cases on tendinitis are because people are too tight.

am currently resting, but im looking for some exercises the gym i can do that wont further irritate my knee. ive stopped using ice too, theres no inflammation anymore and theres only slight pain now.

i believe the reason i got the quadricep tendonitis though was that i was too quad dominant to be jumping off one foot. off two feet i was fine, but having too much power from your quads jumping off one foot probably leads to knee pain

ChrisM · « **Reply #3 on:** August 06, 2015, 12:15:00 am »

Idk. Im incredibly quad dominant and jump off one all the time in games.

The ice isnt just for current inflammation or pain...its proactive. As for exercises that dont hurt, I usually push through it. You have to learn the difference between pain thats damaging and pain that wont cause further problems. Its different for each person. The only switch Ive made is going light on regular lunges and focusing the heavier stuff on reverse lunges or BSS. They seem to bother me less.

Again tho, how often do you stretch? And how thorough? IT band HAS to be stetched.

jumperer · « **Reply #4 on:** August 06, 2015, 12:39:14 am »

i was fine jumping off one foot in game before, but it started hurting when i started exclusively trying to jump off one. i would just have dunk sessions and only practice only going off one foot. i stretch almost daily, been working on stretching my quads the most. yes, i stretch my IT band, and have been working to open up my hips too.

ChrisM · « **Reply #5 on:** August 06, 2015, 12:52:41 am »

Have you had it looked at? Ive strained mune before and it felt similar to bad tendinitis.

Merrick · « **Reply #6 on:** August 06, 2015, 01:49:48 am »

That's true. In game jumps are hardly ever really 100% max effort, unlike jump sessions when you perform each jump after a brief rest with no in-game obstacles. Actual running SL jumps in a max effort jump session is different and more intense than max effort lay ups off 1 leg in game.

Chris's advice on stretching and icing are good though. I would suggest however, you emphasize stretching the quads and hip flexors. Quads need to be stretched to prevent them from being over-active and for knee health. Hip flexors to allow proper glute function, which will directly lead to less loading on the knee

jumperer · « **Reply #7 on:** August 06, 2015, 01:54:23 am »

Quote from: Merrick on August 06, 2015, 01:49:48 am

That's true. In game jumps are hardly ever really 100% max effort, unlike jump sessions when you perform each jump after a brief rest with no in-game obstacles. Actual running SL jumps in a max effort jump session is different and more intense than max effort lay ups off 1 leg in game.

Chris's advice on stretching and icing are good though. I would suggest however, you emphasize stretching the quads and hip flexors. Quads need to be stretched to prevent them from being over-active and for knee health. Hip flexors to allow proper glute function, which will directly lead to less loading on the knee

yes, ive been doing the lunging quad stretch and its way better than the standing one.

yes, i really need to get more hip dominant. i was able to get the rim with both hands off a standing, flat footed vertical before. i struggle to broad jump over 7 ft though

vag · « **Reply #8 on:** August 06, 2015, 05:57:08 am »

Quote from: ChrisM on August 06, 2015, 12:52:41 am

Have you had it looked at? Ive strained mune before and it felt similar to bad tendinitis.

This! Are you SURE it is not some kind of strain?

LBSS · « **Reply #9 on:** August 06, 2015, 09:57:56 am »

Quote from: jumperer on August 06, 2015, 01:54:23 am

i was able to get the rim with both hands off a standing, flat footed vertical before. i struggle to broad jump over 7 ft though

does not compute. however, sounds like you've got something to work on. a 7' broad jump is woeful. i'm in the middle of the pack on here explosiveness-wise and my broad jump is over 9'.

let your knee guide you to what's safe, but i'd suggest starting with glute activation stuff like single-leg bridges, bridge holds, ISO BSS, x-band walks, and 4-way cable hip extensions. keep it light and high-rep, and focus hard on activating your butt. you can also do stuff like KB/DB swings, focusing on the hip snap, and RDLs.

i wouldn't do anything with high impact until my knee felt better, if i were you.

jumperer · « **Reply #10 on:** August 06, 2015, 05:29:22 pm »

Quote from: vag on August 06, 2015, 05:57:08 am

Quote from: ChrisM on August 06, 2015, 12:52:41 am
Have you had it looked at? Ive strained mune before and it felt similar to bad tendinitis.

This! Are you SURE it is not some kind of strain?

when the inflammation first started, i banged my knee after, but i dont think it was anything serious

jumperer · « **Reply #11 on:** August 06, 2015, 05:34:47 pm »

Quote from: LBSS on August 06, 2015, 09:57:56 am

Quote from: jumperer on August 06, 2015, 01:54:23 am
i was able to get the rim with both hands off a standing, flat footed vertical before. i struggle to broad jump over 7 ft though

does not compute. however, sounds like you've got something to work on. a 7' broad jump is woeful. i'm in the middle of the pack on here explosiveness-wise and my broad jump is over 9'.

let your knee guide you to what's safe, but i'd suggest starting with glute activation stuff like single-leg bridges, bridge holds, ISO BSS, x-band walks, and 4-way cable hip extensions. keep it light and high-rep, and focus hard on activating your butt. you can also do stuff like KB/DB swings, focusing on the hip snap, and RDLs.

i wouldn't do anything with high impact until my knee felt better, if i were you.

the 2 hand rim grab was tested when i was pretty pumped up while playing pickup whereas i just tested the broad jump randomly at home, and i was getting tendonitis then so that may be why theres a big difference. and yea, ive been working hard at trying to become more hip dominant, but ive dropped everything for a month now.

jumperer · « **Reply #12 on:** August 26, 2015, 03:42:35 am »

recently found out that ive been measuring my broad jump the wrong way. ive been measuring from my heel, but instead of having my heel at the beginning of my ruler, i have the front of my foot. so ve been subtracting nearly a foot away from my real broad jump. i was really actually jumping further than 8 foot. also, which jump plant is harder on the left knee, LR or RL?

CsSsRuleLife · « **Reply #13 on:** August 26, 2015, 07:49:35 am »

stick to RL plant jumps and left knee and quad should be fine

LBSS · « **Reply #14 on:** August 26, 2015, 09:00:50 am »

^^^that. plant leg takes more abuse. just ask my left hip, lol.

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Author Topic: Recovery from quadricep tendonitis (Read 235778 times)

jumperer

Recovery from quadricep tendonitis

ChrisM

Re: Recovery from quadricep tendonitis

jumperer

Re: Recovery from quadricep tendonitis

ChrisM

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jumperer

Re: Recovery from quadricep tendonitis

ChrisM

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Merrick

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jumperer

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vag

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LBSS

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jumperer

Re: Recovery from quadricep tendonitis

jumperer

Re: Recovery from quadricep tendonitis

jumperer

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CsSsRuleLife

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LBSS

Re: Recovery from quadricep tendonitis