Do you have pain in your patellar or quad tendon when lifting? This is one of the most common training pains for the strength athlete. The patellar and quad tendon are the two small tendons that run above and below your knee cap or patella. Tendon pain here is often caused by two things: an overload of too much training volume or intensity or an unexpected spark of training stress (such as jumping from 3-5 days a week of lifting or returning from a 2-week vacation and jumping right back into hea
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Do you have pain in your patellar or quad tendon when lifting? This is one of the most common training pains for the strength athlete. The patellar and quad tendon are the two small tendons that run above and below your knee cap or patella. Tendon pain here is often caused by two things: an overload of too much training volume or intensity or an unexpected spark of training stress (such as jumping from 3-5 days a week of lifting or returning from a 2-week vacation and jumping right back into hea
13.9K viewsJul 14, 2018
FacebookSquat University
Box squats are a great modification to the full squat, espeically for those who are dealing with quad and patellar tendon pain. Box squats allow you to load the body in a recognizable way while controlling for a few important factors. First, you can control for the amount of depth by setting the box to a predetermined height to limit pain (this will usually be around a parallel depth). Box squats also decrease the total tension placed on the quad and patellar tendons as a powerful turnaround in
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Box squats are a great modification to the full squat, espeically for those who are dealing with quad and patellar tendon pain. Box squats allow you to load the body in a recognizable way while controlling for a few important factors. First, you can control for the amount of depth by setting the box to a predetermined height to limit pain (this will usually be around a parallel depth). Box squats also decrease the total tension placed on the quad and patellar tendons as a powerful turnaround in
8.5K viewsMay 23, 2018
FacebookSquat University
In this episode, Dr. Aaron Horschig shows you how to fix your quad & patellar tendon pain. Full blog article: https://squatuniversity.com/2018/01/04/fixing-patellar-quad-tendon-pain/ Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. He works with such athletes as international soccer play
12:45
In this episode, Dr. Aaron Horschig shows you how to fix your quad & patellar tendon pain. Full blog article: https://squatuniversity.com/2018/01/04/fixing-patellar-quad-tendon-pain/ Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. He works with such athletes as international soccer play
3.5K viewsMay 3, 2018
FacebookSquat University
In order to truly fix a quad or patellar tendon injury, we eventually need to expose the tendon to more and more load (i.e. more weight on the bar). We however, want to make sure we're loading our tendons the right way and not exposing them to too much force which could continue the injury process. If your pain while performing these exercises is at or below a 3/10 on a scale of 0-10 (10 being the worst pain you can think of) you should be able to start these. Side note: I would recommend also d
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In order to truly fix a quad or patellar tendon injury, we eventually need to expose the tendon to more and more load (i.e. more weight on the bar). We however, want to make sure we're loading our tendons the right way and not exposing them to too much force which could continue the injury process. If your pain while performing these exercises is at or below a 3/10 on a scale of 0-10 (10 being the worst pain you can think of) you should be able to start these. Side note: I would recommend also d
5.4K viewsDec 18, 2017
FacebookSquat University
The first step for treating patellar or quad tendon pain is a simple exercise called an isometric. This is an exercise where the muscle contracts but the joint doesn’t move (what happens if you have you leg straight and flex your quads). Isometrics have been shown to reduce pain for upwards of 45 minutes after performing.They also spark the ability of the quad to kick back on, as it is usually inhibited in strength output due to pain. An easy way to perform an isometric on your own is with a wal
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The first step for treating patellar or quad tendon pain is a simple exercise called an isometric. This is an exercise where the muscle contracts but the joint doesn’t move (what happens if you have you leg straight and flex your quads). Isometrics have been shown to reduce pain for upwards of 45 minutes after performing.They also spark the ability of the quad to kick back on, as it is usually inhibited in strength output due to pain. An easy way to perform an isometric on your own is with a wal
5K viewsDec 17, 2017
FacebookSquat University
Patellar Tendon Pain Relief with Spanish Squats
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Patellar Tendon Pain Relief with Spanish Squats
141.1K viewsSep 16, 2019
TikToksquatuniversity
Patellar tendon pain is one of the most common injuries barbell athletes sustain (full blog article linked below!) Here's a 3️⃣ step process to rehabbing this injury 👇🏼 1️⃣ Controlled loading of the patellar tendon during a deceleration (the eccentric part of a squat) helps promote healing of the injured tissue. The decline Single Leg squat targets the patellar tendon (25-30% more than when doing a flat ground squat). Squat on one leg but use your other leg to stand up. This may hurt a little
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Patellar tendon pain is one of the most common injuries barbell athletes sustain (full blog article linked below!) Here's a 3️⃣ step process to rehabbing this injury 👇🏼 1️⃣ Controlled loading of the patellar tendon during a deceleration (the eccentric part of a squat) helps promote healing of the injured tissue. The decline Single Leg squat targets the patellar tendon (25-30% more than when doing a flat ground squat). Squat on one leg but use your other leg to stand up. This may hurt a little
36K viewsJun 22, 2017
FacebookSquat University
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How to fix patellar tendonitis. Key takeaway: the spanish squat isometric performed 5 sets of 45 second holds often decreases patellar tendon pain in the short term while you slowly rebuild your tendon capacity with HEAVY slow tempo strength exercises. If this does not change your pain at all or makes it worst - you likely dont have tendinopathy & have a different kind of knee pain. #kneepain #basketball #volleyball #legday #gym #fitness #jumpersknee #jumping
150.5K viewsDec 25, 2022
TikToksquatuniversity
5 Exercises to Fix Patellar Tracking Disorder
May 15, 2017
precisionmovement.coach
1:00
Want to squat deeper? Ankle mobility is a key part in squat depth - BUT make sure you’re not making these 3 common ankle mobility mistakes! .Shout out @mariavictoriatg for the opening stitched video! .Weightlifting shoes I’m wearing: @tyrsport | Squat University
14.4K views8 months ago
FacebookSquat University
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A more advanced thoracic spine mobility drill is the deep squat with rotation movement. This can be a great exercise to include in your warm up before any overhead barbell lifting like snatches. Start by sitting in a deep squat. Take your hand and grab your opposite foot while you rotate your upper body as shown. You should feel a light stretch in your mid back during this movement. Recommended sets/reps: 2 sets of 3-5 rotations on each side. Full video on how to improve thoracic spine mobility:
6.1K viewsSep 10, 2017
FacebookSquat University
1:17
So you’re experiencing knee pain at the bottom of a squat, how do you know if it’s really patellar tendinopathy. The patellar tendon is the small fiberous band of tissue that runs from your knee cap to your shin attaching the above quad muscles to your lower leg.📝 . If it’s patellar tendinopathy, you’ll have pain at connection of the tendon to the knee cap (called the inferior pole) or the connection to the tibia (called the tuberosity) but you won’t often have pain directly in the middle of th
26.3K viewsMar 9, 2020
FacebookSquat University
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A proper lat pull-down starts by learning to pull WITH your back! This 2 step drill can teach you that proper sequencing! .Shout out @muscleandmotion for the amazing anatomy graphics! | Squat University
67K views8 months ago
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Squatting Hurts Your Knees? Fix Your Form Like This
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Squat University on Instagram: "Want to learn what the next steps to fixing this type of knee pain is AFTER Spanish squats?! Check out my YouTube video “Patellar Tendonitis? Fix It Now!” . Shout out @muscleandmotion for the amazing anatomy graphics!"
390.7K views4 months ago
Instagramsquat_university
Squat University on Instagram: "Have you ever worn a patellar strap? Here’s how it works & why you need to do MORE than just wear one to actually fix your knee pain for good. . Shout out jessica_traveler/TT for the opening stitched video!"
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