Resolve Patella Tendinopathy With Home Rehab Plan скачать в хорошем качестве

Resolve Patella Tendinopathy With Home Rehab Plan

Patella tendinitis, tendinopathy or jumpers knee has a huge impact on training goals. Often limiting squatting, sprinting, jumping and taking stairs. However this is a heavily researched injury and significant exercise rehabilitation plans have been created. Today I want to teach you the three phases you can follow to beat your knee pain and get back to doing what you love. Phase one is all about isometrics to relieve symptoms as well as mobility and self massage. Phase two we look to load the tendon in a stretched position or eccentric loading couple with some isolated strength work. Phase three we build plyometric capacity and reintroduce compound lifts such as the barbell squat. Generally I recommend two weeks per phase and you may also continue phase one into phase two and do both together if it feels good. For chronic injuries you may need to spend more time in each. If you need help or have any further questions let me know in the comments. 0:00 Intro 1:06 Isometrics and Mobility 3:29 Eccentrics and Strengthening 5:51 Plyometrics and Compound Exercise 7:28 What's Preventing Recovery