Author Topic: Recovery from quadricep tendonitis (Read 235980 times)

jumperer · « **Reply #45 on:** September 28, 2015, 01:17:27 am »

am finally back to deadlifting. taking it easy though, 225 for 5,5,4. played ball too, am continuing to jump off LR with no pain. anyone have any other suggestions for exercises?

LBSS · « **Reply #46 on:** September 28, 2015, 07:56:18 am »

exercise for what? p-chain? BSS, RDLs, hypers/reverse hypers, GHR/natural GHR.

jumperer · « **Reply #47 on:** September 30, 2015, 01:21:53 am »

was thinking about bulgarian split squats with dumbbells. problem is that im not sure about the position of the foot im working on. not sure how much the knee should travel forward or how far out my foot needs to be.

LBSS · « **Reply #48 on:** September 30, 2015, 08:14:17 am »

mess around with it and find a distance that's comfortable, there's no hard-and-fast rule. but the farther out the front foot, the more emphasis on your butt.

Raptor · « **Reply #49 on:** September 30, 2015, 09:39:09 am »

Yes^^^

I like to put my foot on my leg extension machine "chair", I find that perfect for dumbbell BSSs.

jumperer · « **Reply #50 on:** October 01, 2015, 12:39:49 am »

i see, i guess ill play with it a bit, just gonna not gonna go way too far out lol. and yea, ill be putting a pad on the smith machine for the leg rest. i remember i used a bench a while back, and it was so uncomfortable

jumperer · « **Reply #51 on:** October 02, 2015, 04:19:14 pm »

hmm so my standing reach is 7'9 so I'm gonna need 35 inches to put my hand over the rim. I feel like the easiest way to dunk is lobbing the ball so I'm gonna start practicing hard on lower rims for it first

jumperer · « **Reply #52 on:** October 15, 2015, 08:51:23 pm »

i have two friends that say theyve gotten patellar tendonitis(tendon below the knee) before. theyre both one foot jumpers too. my one foot jump was quad dominant which caused my quadricep tendonitis, but how come my patellar tendon is completely fine?

ChrisM · « **Reply #53 on:** October 16, 2015, 12:01:24 am »

Easy answer: you're built differently.

More in depth: your leverages and tendon/muscle structure probably priduce force differently and in different spots than they do.

jumperer · « **Reply #54 on:** October 16, 2015, 01:31:22 am »

yea definitely. they both dont lift weights at all, while i'm pretty quad dominant. before when i jumped off one, i was so quad dominant that i was relying on the power from my quads to actually propel me up, whereas the quads should only be there to really stabilize the plant and prevent tracking of the knee/patella. my shin angle was probably at around 80 degrees from my foot when i jumped, whereas i see a lot of one foot jumpers keep nearly a perpendicular shin. but anyway, i guess i should be thankful since its only my left leg and quadricep tendon. would suck so bad if it were both the patellar and quadricep tendon or if i had it on both knees lol

jumperer · « **Reply #55 on:** October 16, 2015, 10:53:21 pm »

been doing some jumping from my LR plant and off my left leg, and its fine on my quad tendon. starting to feel some tingles in my patellar tendon though, so i'll keep a lookout for that. anyone have any advice? just been stretching and foam rolling my quads hard. i dont foam roll the VMO though, only the vastus intermedius, rectus femoris, and vastus lateralis. also working hard on the glute and hamstring strength with deadlifts.

Merrick · « **Reply #56 on:** October 17, 2015, 03:38:17 am »

I would say RDL's would be better. If you're trying to load your P chain more to take stress off the knees, you need eccentric strength and deadlifts are primarily concentric. Maybe some kb swings too since they're easy and helps load the pchain more with a speed component.

Raptor · « **Reply #57 on:** October 17, 2015, 12:40:08 pm »

Quote from: Merrick on October 17, 2015, 03:38:17 am

I would say RDL's would be better. If you're trying to load your P chain more to take stress off the knees, you need eccentric strength and deadlifts are primarily concentric. Maybe some kb swings too since they're easy and helps load the pchain more with a speed component.

Completely agree.

jumperer · « **Reply #58 on:** October 19, 2015, 08:19:18 pm »

sounds good. gonna try to minimize too much knee bend and knee tracking too.

jumperer · « **Reply #59 on:** October 30, 2015, 02:56:16 am »

my tendon seems fine now, i just think that i just have a lot of scar tissue thats left there at the tendon. anyway, now i've only been jumping off my LR plant, sparingly jumping off my leg. gonna keep working on my posterior chain, but want to work on my quads again. quad power has been such a double edged sword for me, i was such a good two foot jumper before, and i was able to get the rim with both hands off a standing vertical. not sure how to stay a strong two foot jumper while still being able to jump well off one foot without knee pain.

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Author Topic: Recovery from quadricep tendonitis (Read 235980 times)

jumperer

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