Did you try the exercises in this video? COMMENT your experience below! Now if you have pain UNDER or AROUND your kneecap, the exercises I would recommend for that problem look a little bit different. You can check out that video right here: kzread.info/dash/bejne/nYB_qrygpcLJqqw.html

@AnthonyZ94

2 ай бұрын

Had major reconstructive surgery at 16 went through a lot of craziness in the service and trying to lift after being sedentary for 8 years. My ankles are messed up, would like something for that too

@--Nabe-rius--

2 ай бұрын

Would it be ok to do some of these while in a bath tub in hot water?

@MarkADC08

2 ай бұрын

how many times a day can we do this exercise? or is it once a day only? thank you!

Stretches: Cross Friction Massage: 2-3 min Patellar Mobilization: hold 5 sec for 2-3 min Sidelying quad stretch: 20 sec x 3 set Quad set: hold 5 sec 10-20 reps x 3 sets Straight Leg raise: 10-15 reps x 3 sets Isometrics: Wall sits: 45-60 sec x 3 sets Spanish squat: 45 sec x 3 sets Eccentrics Box squat: 10-15 reps x 3 sets Reverse lunge: 10 reps x 3 sets

@EternalTruth2222

Ай бұрын

Thank you 🙏 😊

@nevo6433

27 күн бұрын

Thank you🙏🏻

@mkkp9861

23 күн бұрын

Preciate it

@Kyoki.14

19 күн бұрын

Thx

Thank you 🙏 Liked and subscribed 1:59 cross friction massage 3:12 massage with knife handle 3:45 patellar mobilisation 4:41 bench quad stretches 5:34 standing quad stretch 6:21 quad contractions (bench) 7:11 straight leg raise 8:49 wall sit 9:54 Spanish squat 11:31 box squats 12:54 slow reverse lunge

I've mentioned this in a previous video you have done on patella tendonitis. Before finding your video I suffered for 15 years with this, I'm 31 by the way, yet no one (doctors and knee specialists) ever figured out what was wrong with me. I'm forever grateful to your videos because it literally changed my life. I'm now close to a year pain free after 15 years of suffering. Thanks again.

@oliverrees9422

2 ай бұрын

I felt this completely

@hoyoufatforreal

2 ай бұрын

❤❤❤ love this go Andrew!

@Mailman316

2 ай бұрын

I’m about to have a prp injection in my knee. Have you ever had that? I’m feeling a little anxious and I hope it works. I have a hard time trusting doctors.

@andrewmeads93

2 ай бұрын

@@Mailman316 Ive had steroid injections before, not sure it's the same thing though. I understand you're nervous but the injections are interesting, for me they felt like my knee went numb for a while so it was a relief in a sense, it just didn't last very long because they weren't injecting the problem. I say this as my experience and yours might be completely different. I will say though when you have them, make sure you rest up. All the best mate.

@adawg848

Ай бұрын

​​@@Mailman316I just had Prp. I was very skeptical. Worked amazing for me. The doctor I saw was pretty amazing though and trustworthy.. Makes a huge difference. I'm with you about not being too trusting with many doctors from experience. Hope it works great for you.

THIS ACTUALLY WORKED!!! THANK YOU SO MUCH

Thank you. this helped my knees and I noticed the difference after 3 months.

Thank you so much! You changed my life!!!!

OMG, thank you so much for this. I've not needed to go to a doctor almost all my life. I'm 47 now and realize that it may be unavoidable. I'm a mail carrier and we just got new trucks, it changed the way I move and working different muscles & joints. I watched other videos to figure what this knee pain was, just underneath my kneecap. Found your video to do something about it. I really only did the cross-friction massage and the pain is practically gone. I still have some mental fear when I squat down and I think there's still a tiny bit of pain but it is reduced to 1%, so much better now.

Love your content. Would really like to see a vid for people with detached rotator cuff injuries.

As a goalkeeper and a volleyball player, thank you 🙏🏼

I was in search of relief for my patellar tendinitis when I came across this video and I’m really happy I did. Been doing the first 4 steps/exercises for the last 5 days and I’m blown away by the reduction in pain. For me this has been working, thank you!

@toneandtighten

2 ай бұрын

Great to hear!

@aarondavid5866

2 ай бұрын

how do you know when to stop

@aarondavid5866

2 ай бұрын

@@toneandtighten how do you know when you can stop?

@ViniJr-jg7se

Ай бұрын

@@aarondavid5866maybe when you feel that the pain is getting less day by day

@abhishekkannan7121

Ай бұрын

How do youn know when to stop

Thank you for sharing this! Excited to implement

@toneandtighten

2 ай бұрын

You're so welcome!

Works like a charm!

This helped so much so quickly! Thank you for the advice

@toneandtighten

2 күн бұрын

You're so welcome!

Gracias, muy buenos ejercicios!!

My friend who is a DPT referred this video to me for my knee pain and it didn’t disappoint. Thank you!

@toneandtighten

Ай бұрын

Oh, great! Glad you like it!

Thank you so much!!! Literally your video is helping me so much, my legs feel so much better. Currently still pushing through but i am so thankful that i came across your videos. 🔥🔥🤞🏽

@toneandtighten

Күн бұрын

You're so welcome!

Thank you for this quality video!!

@toneandtighten

Ай бұрын

My pleasure!

As a 40 year old former college and professional basketball player, I thought my days were completely over from knee pain. Just 2 days in and actually contemplating city league rec ball. Thanks so much!

@toneandtighten

Күн бұрын

You are so welcome! Happy to hear this helped!

my GOD! I´ve had my Patella relocated 3x in my youth and did not work out then. Now i started working out, and could never straighten my leg without pain. But just the Massage alone instantly let me do all movment painlessly! thank you very much

This is awesome. Thanks you!

@toneandtighten

Ай бұрын

You're very welcome!

I don't know what kind of brujería is this, but in just TWO DAYS doing this my pain decreased A LOT. After running a 1/2 marathon, I dealt with pain for about two months. Now the pain and tightness is almost gone. You're a genius.

@bernardoroldan2800

23 күн бұрын

Thanks for sharing your comment! My son is a soccer player and is suffering from this. How often do you do these exercises? Every day? Thanks!

@di-egohumilde4515

19 күн бұрын

@@bernardoroldan2800yes, everyday

@awenopasaber

19 күн бұрын

@@bernardoroldan2800 I've been doing it 3 times a week.

@awenopasaber

19 күн бұрын

@@bernardoroldan2800 Hey! I've been doing it between 2 or 3 times a week. When I train legs I try to incorporate some variation of the squats too. But 2 or 3 times per week should work just fine.

@osvaldo2460

15 күн бұрын

😂 that’s hilarious but true

Thank you for the information!!!

@toneandtighten

27 күн бұрын

You bet!

Sooooo good!!!!

Thank you so much this helped so much :)

@toneandtighten

Ай бұрын

You're welcome!

I was told to do an MRI for my pain. I'm poor so it wasn't option. This video made me walk normally. Thank you so much, my man! 🥰

@toneandtighten

Ай бұрын

You're welcome!

Thanks!

Wow man, I was about to go to the doctor because I’ve been dealing with this for a long time and kept ignoring it, it got progressively worse but doing this I instantly feel better, my knee isn’t popping at the bottom. Thank you so much 👋🏽 I will continue these weekly

@toneandtighten

Ай бұрын

You are welcome! I hope you continue to see an improvement!

I’m a ballerina and I just started having this pain… I have a performance coming up so it’s impossible for myself to take a break. Using KT tape helps a lot, but I will definitely need to try these exercises!!! Thank you for posting this, it helps me so much

@toneandtighten

2 ай бұрын

You are welcome! I am so glad these are helping!

This is effective and works. Thanks

@toneandtighten

Ай бұрын

You're welcome!

I jumped from a slide so I got hurt thanks for disclosing the issue

Thanks so much I do basketball and track and I just did this today it seems to help and I hope it gets better soon so I can start doing those activities again

@vincentpluslee

27 күн бұрын

Following your updates. Good luck and keep going

I always get this when I ride my bike and now I can look forward to getting rid of it. Thanks🎉

@toneandtighten

3 ай бұрын

Happy to help!

Thank you it is really helpful!! Sorry if you answered this in the video - how many times a day should I do the exercise to avoid doing it too much?

I’ve been doing this for 2 days and it feels much better. I’ll update you guys next week

@nice4955

2 ай бұрын

Same lol

@toneandtighten

2 ай бұрын

Great! Thanks for sharing!

@imnotleohaha

2 ай бұрын

update

@--Nabe-rius--

2 ай бұрын

It's been a week bro you gotta drop an update. Really invested in this.

@Enzo-qg7gr

2 ай бұрын

@@--Nabe-rius-- sorry I forgot abt this since I memorized the workouts, but yeah it’s helped me out a lot, my left knee feels much more stable and it’s giving me hope that everything will be normal again

It’s a great video

Hey Dr. Jared!! This is super helpful! I’ve got quite a bit of inflammation/popping going on as well and my knee won’t go all the way down - any advice/movements on how to promote inflammation reduction?

Thank you for sharing your guidance!!! Immediate relief for me, but now I have to change my routine of stretching and strengthening. 👍⭐

@toneandtighten

Ай бұрын

You're so welcome!

I'm a dancer (semi-professional, belly dancer, 45), actually, and this really helped relieve my pain today. I am also taking a three-week international trip in a few days and was terrified I'd be unable to walk comfortably during it! So thank you so much. We dancers do lots of deep (grande) pliés or even small (Demi) pliés that can really irritate this tendon!

@toneandtighten

Ай бұрын

You are so welcome and safe travels!

Yes that quad stretch is needed otherwise the quads get tighter and tighter over time

Other videos say it's not good to stretch your knee as you did in part 3, because then you are stressing the area again. Comments? Thanks a lot for the video and sharing your knowledge.

was feeling a little pain after my dance classes right under my knee a while ago and while it has gone away for now i’ll definitely try to work on my quads after seeing this video!! funnily enough like 8 years ago i actually saw a physio for quad cramps.. guess i should’ve kept doing those stretches 😭

Thank you so much , I had a tibial plateau fracture 2 months ago with orif surgery, I cannot sit for more than 30 min without getting pain below the knee. I came across your video today and did the massages and I am now sitting pain free🎉🎉🎉🎉

@toneandtighten

18 күн бұрын

You are so welcome! This is great news!

I sat on my heals and leaned back a little too far and had throbbing pain all over, below and surrounding knee. 1 week later still have pain below knee as when walking my knee sometimes goes backwards and injures it again. I did this 10 years ago and it took a month to heal.....going to watch video and do your recommendations and report back as I have a golf tournament in 18 days.

Which gym machines would you recommend using with this? I stopped doing free squats completely it’s too painful. I think only leg extensions would work.

Thank you 🙏🏾

@toneandtighten

2 ай бұрын

You are so welcome

I've done exercises from the previous video, and after a few weeks, there has been much relief. I still feel some pain during running, but it's much better.

@Rafa-fp4ih

2 ай бұрын

@babyzoe9147 3- 4 times a week

@rme1383

Ай бұрын

I quit running so sad

@jeffersonesteves4759

26 күн бұрын

​@@rme1383 I quit my sports 😢

Can we do every step since the 1st day or should we do 1 or 2 weeks of the first 4 steps and then progress to full training?

I've been running daily for 1 month about two weeks this pain started in my lower part of right keen So I took week off after that I tried to get back to running but the pain persisted thanks making the video man I will try it and update on the results.

@toneandtighten

3 ай бұрын

Thanks for sharing!

@troyportillo

Ай бұрын

Any updates?

@AVANTAGEYT

28 күн бұрын

Update

Should this all be done only once per day?

Thank you for this video 💯. Im starting with this routine from this Monday (01.04.) so im gonna do this for the whole month step by step. Ill be right back here after finishing and share my experience and hope for a better and fun times with my knee 😅(not a serious pain). I have only one question sir: Is it okay to continue with my leg day workouts in the gym if im capable to them properly witout any drastic pain? All good to you 🙏

@sdeevG

Ай бұрын

Update?

@toneandtighten , have some questions. 1. How many times should I do the cross-massage within the day 2. After doing the cross-massage, there seems to be slight swelling in that area. Should I use an ice bag on the swollen area?

How many times per week should these exercises be done? Should they be done to replace my normal leg day workout until my tendons are completely healed, or should I just do these in addition to my workouts? Thank you in advance for any help you can give. I have been at a total loss with how to get rid of this pain and weakness and doctors just say rest which does not work! 🙏🏾

How many days a week do I do this?

How often should I do these workouts?

How often should I do these exercises?

Hi If I had an operation on my knee (more precisely on the meniscus) and after the operation this tendinitis was formed, is the exercise presented in this clip good? The pain is when I go up and down the stairs, not exaggerated but it is there and there is no stability when I want to stand in the operated leg (stability in the way that I can't do a genuflexion on that leg, I can on both, but not on the one with the problem) I can walk without any problem, only that there is discomfort. Thank you in advance !

Is knee strap helpful during the exercises?

How often can I do these exercises? Can I do all of them daily and not worry about fatigue?

I have knee spur in both knees like OSD. I am 41 years old with controlled diabetes. Can i do these. I have also stopped yoga since a week becz of pain. Can i do yoga with my condition using these exercises you shared? Thank you

So, I suppose, this should help also wity noise in the kneed when taking stares. Right?

Wow thank you! I will be back twice a week. 1st day today my knee pain has subsided ❤💯

@toneandtighten

2 ай бұрын

You got this!

@kendraray6914

2 ай бұрын

Feeling better and better working n strength 💪🏾 still a lil tender but working 💪🏾

Is it daily?thanks

Hello thanks for video I am footballer 19 years old I have chronic pattelar tendinitis will those exercises and stretches help me should I do this or not because its chronic? Thank you in advance.

Basketball player with pain since November. Went to doc got prescribed PT going to try this first. I did everything once today. My question is how many times a day should I do this routine? Twice? Will more than that be overkill?

If the pain just started the day after heavy excercise (volleyball), can I start doing the actual strength training right away or should I wait a few days before starting?

How would we know when to stop??

I'm quite confused about the last exercise, are you fixing your front leg or back leg here? I think I've been doing this upside down Anyways it makes quads work in both cases and I think I'm seeing some positive results after almost a week. If I think about it ill update it later. Thanks !

Oh my thank you so much I am 13 years old and play basketball and I my knee has been super bad ever sense a tournament I had so thank you this helped so much

@toneandtighten

20 күн бұрын

You bet! So glad it helped!

I had some discomfort that prevented me from working out. I did that cross friction massage and it worked beautifully!

@toneandtighten

19 күн бұрын

Thanks for sharing!!

Tone and tighten is this common in utility pole climbers? I have knee problems like this sometimes from the years of climbing utility poles

Would these apply for patellar tendinitis as a result of an ACL reconstruction patellar graft? Or could you make a video explaining how to reduce pain from patellar tendon graft? Thank you!

If we do everyrhing u said in this vid how long would it take for it to heal

How do you stretch quad if you're having difficulty bending knee? Saw ortho and was diagnosed with strained patellar tendon. Thanks!

I feel like the squats and the wallsit are not helpful like the other exercises, they actually a bit painful and cause pressure the tendon, am I doing something wrong? And thanks for the video!

Mine hurts when it touches the floor or any hard platform. Is it the same cause or problem? Will these methods help treat it?

What if ur pain is more on the top of your knee instead of the bottom, can u also massage the top the same way?

I have pain in my left knee right now. Should I wait until the pain is gone before doing this routine?

Thank you ❤...I tried all...I got painful sprain...I will try until recovery.

@mechafish168

Ай бұрын

How you doing now?

For how long do i have to do this? And also i play basketball do i have to stop playing?

i go for walks and my feet knees hips and low back hurt can i do anything to mitigate or fix the pain im still pretty young and am worried i will be basically handicapped by 40 if i dont work on the issue if you can respond i appreciate if not still thanks for the videos

Amazing it relieve my pain almost immediately! One question how often can we do this routine a week? Or every other day?

@simenakre1672

15 күн бұрын

Every other day

I have a question boss man so I went and got a MRI they said my patella tendon was 2x the size it’s supposed to be and I have a lot of fluid in there so my question is, do you think I should go get it all removed like they’re telling me or you think I should do this and trust the process because I don’t really have the money for the procedure but I was going to do a payment plan but if you feel this would be a better option I would love to know so I can save time for money

I got a slight burning/pressure sensation in the patellar tendon area after i did my leg press workout. Hopefully this helps, it doesn't hurt it just feels kinda uncomfortable its a bit annoying.

I’m 19 and severely broke my tibia and fibula when I was 17. I needed a rod put down through my knee and it rest right below my knee and right above my ankle. Since the accident I have never gained full strength or mobility back due to extreme pain after doing anything strenuous. I’m going to PT now but lifting anything heavy, trying to run, or doing anything intensive on my knee causes immense pain and has me limping for days. The pain is in my knee and patellar tendon. Do you have any solutions or any ideas that could help me?

Is felling pain ok during the squad

Pls respond, I have knee pain only when jumping of one foot but not of 2, is it that bad??

can i do this if the area is still swollen?just got myself injured yesterday sir 😭 should i not move the injured knee? looking forward to your reply 🥺

I really hope this works.

Can this fix the tracking because i have clicks in both knees that are very noticeable.

Hi, I started limping 4 months ago. Don’t really have pain in my knee but can’t extend leg. First doctor said very bad OA, bone on bone, need a knee replacement but try anti inflammatory meds first and injections before surgery. Second opinion doctor said not quite bone on bone. Definitely some OA. Since no pain when he examined my knee by pressing areas he would give me injections, he didn’t seem to think it was my knee causes the limping, etc. recommended an anti inflammatory drug and PT. If not better in a month, he’ll check by back (I was also experiencing hip pain). He thinks could be back or sciatica. Meds worked but I had to stop because it really upset my stomach a lot, even when taken with food. Two weeks into PT and I don’t feel any difference. However, PT only twice a week and never got exercises to do at home (even though I asked & my prescription said to give me). I went into the city and did a lot of walking. This is nothing new to me, however the limping become severe and my knee feels slightly sore so I’ve been massaging it. That’s when I noticed I a bump below my kneecap. 24 hours after all the walking, my limping has gotten worse. My therapist seems to think tendonitis so I looked it up and because I’m a subscriber of yours, came across your video. Almost all the exercises you show to treat, my therapist is doing. He uses a tool that is similar to how you demonstrated using the knife. I feel better about how I’m being treated now! I know this is a lot of info, but I’d appreciate your thoughts. Btw just turned 61 and it’s important I keep my mobility. Thanks! I’ll keep watching your videos. They seem to help so many people who commented.

Brother can u tell me about osgood schattler disease plzzz i am facing about 10 months and i am only 14.5 years old plzzzz

Any tips for if I also had osgood schlatter as a kid? 24 now and my left knee still has the bump sticking out, especially sore at end of the bone

How often to do these exercises ? Daily ?? If m doing it daily how do I’ll the tendon get time to recover as I have heard the blood flow is poor

Should I have pain in my knees after wall sits?

When doing the first one(cross massage), it really hurts, any tips?

Is it supposed to hurt when you message it

Am 35 years old and impacted by tendinitis.. I have started this exercise and feel better. How long I have to do this and when I can run in to treadmill again

Can I still run, even when I'm undergoing rehab! My case is on my left knee, I had it on my right knee before, but it's gone now. It turns out my left knee need to surpassed the same stage. btw, my dominant part are right.

What If that area is too painful to touch, so trying to massage the area is not an option due to the pain?.