Jumpers Knee: It’s Okay to Train through Pain If… [Checklist]


If you had patellar tendonitis for a while,
you know that ignoring pain doesn’t work, but the question is, what do you do if you
feel pain during your training or maybe even during rehab. I’m Martin Koban, author of Beating Patellar
Tendonitis, and in this video, I want talk to you about when it’s okay to push through
pain and when you should back off. You’re trying to get rid of patellar tendonitis,
but because some pain is always there, you’re not sure how hard to push yourself during
your workouts. You don’t want to cause a setback. I had this problem back when I had patellar
tendonitis and many people in my courses actually share similar stories. If this applies to you, you’re definitely
not alone. In a perfect world, we’d never train through
pain, but let’s be honest here, with tendonitis, that’s just not possible and even academic
research found that pain during tendonitis rehab is common. Sometimes you can’t avoid pain, but to protect
your knees, you need to know when it’s safe to train through it and when not. I came up with this 3-point checklist to help
you decide. Question 1: Is it unfamiliar pain? Of the people I work with, everyone describes
their pain a little bit differently. You know what your tendonitis feels like,
so you will know if what you’re experiencing during training is a new or more intense type
of pain. Maybe it’s a new injury, let’s hope not, or
maybe your knee has become irritated, but either way, it’s not safe to push through
this new type of pain. If the new pain doesn’t go away again, you
need to see a doctor about it. Question 2: Is your knee is irritated? Here’s what I mean by that. Tendonitis has two different states of pain. You can have more of a low-level constant
pain that doesn’t flare-up even with moderate or hard activity or you can have a higher
variation of pain levels and a tendon that flares up easily, even with light activity. Don’t train through pain if you’re in this
second state. Expert tendonitis clinician Dr. Peter Malliaras
points out that in his experience, once irritated, a tendon can stay irritated for weeks, and
that tells you how important it is to avoid this state of irritation to begin with and
using this checklist can help you with that. Question 3: Are you doing something unplanned? This question is actually even more important
than the other two. Let me explain why. I tell everyone I consult to write their workouts
and pain levels down, because that’s necessary for discovering exactly how fast you can increase
intensity of your workouts without risking setbacks. Tendons absolutely hate sudden changes in
training volume or intensity, so to beat tendonitis you need a training schedule that methodically
increases in intensity from week to week. Once you’ve found an exercise routine that
leads to a reduction in pain, you base all your future workouts on that progression speed,
because you know it works. It’s not safe to push through pain if you’re
deviating from what has worked for you in the past. Don’t get me wrong. I’m all for working towards a lofty training
goal, but in this situation, you want to be doing it in small ‘ and I admit it, boring
– increments that you know to be safe from your past experience. Jumping ahead is dangerous exactly because
it may lead to a setback costing you weeks and weeks of recovery time. Usually, this happens when people get too
ambitions in their training or maybe impatient with their rehab. For example, someone do 2 sets of 10 repetitions
in one rehab session and then tell himself, you know what, this is taking too long, I’m
going to speed things up, and then does 3 sets of 15 repetitions in the next session. And that’s asking for a flare-up. The same applies to how much time you spend
doing your sport per week. Let’s finish this up with the full checklist
again. If you answered “yes” to any of these 3 questions,
it’s not safe to train through pain. Here’s what you can do next. If you want strong knees and legs, sign-up
to my free course on getting rid of patellar tendonitis by going to Fix-Knee-Pain.com/tendonitis. About 11 thousand people have signed up already
and of course, one of the things we’ll cover in the course is how you can stop the pain
permanently. Now before I say “Auf Wiedersehen,” I’d love
for you to share what you want to do once you’ve gotten rid of your tendonitis. Post a quick comment below this video and
let me know. Well, since you’re still watching, you might
as well check out this video of the most epic athlete I ever worked with. Go ahead, click now. You know you want to.

30 Replies to “Jumpers Knee: It’s Okay to Train through Pain If… [Checklist]”

  1. I just got a lisfranc stage 3 tear and am unweighted bearing for 8-12 weeks my stable leg is the one that I have had tendinitis in and it is coming back should I get the protein powder that helps strengthen tendons or what. I'm open for anything.

  2. i joined u in july with my knee pain .. that i suffered since jan 2016.Know it slowly disappering ..but still there . all those exercises u advised are very much helpful .hope my pain will disappear in next 1 month ,THANK U SO MUCH brother

  3. These follow-up videos are really helpful. The last time we communicated I thought I was completed. I began ramping up my activities, and down I went. Three months later, and I'm free of pain. Now I'm being more careful to avoid the setbacks. Every time I see real results I begin to rush. Oops. I'm really happy with the results this course has provided.
    Once my tendinosis is gone I have a project. My goal is to build mountain bike trails on my property. I can't do it now because it's too steep, and I can't bushwack up and down hills with the pain. I can do it now, but I now know it's too soon to begin the high forces.

  4. You're a good guy Mr. Koban thank you for all the awesome videos. Also, any suggested orthotics or preferred companies for people with low arches?

  5. Hello Martin. Thanks for the great content! I have a question for you regarding patella tendonitis or in my case more like an Osgood-Schlatter knee. After rehabing my knee completely and doing weightlifting for six months pain-free afterwards I had a major set back shortly after a one week vacation without training this summer. How would you explain this? My knee problem started due to a long period of heavy training so the return of my knee pain after this break came quiet as a shock.

    Keep up the good work!

  6. I want to be able to run again. I rested for 6 months and my knees felt fine. The I started running and my pain came back in 3 months. This is a very frustrating thing to deal with mr. koban

  7. I'm a gymnast my knee pain is quite high! I've heated it but I haven't told my coach as I have one of the best competitions of my age in 2 weeks , I know it won't go away in that amount of time but do you have any exercises I could do to make it better?? Thank you

  8. Hi Martin,
    These are great videos, I believe I have had chronic tendonitis for about 3 years, however constantly played through the pain. I am 19 and a national team soccer player and I always think about how far I've gotten with the pain and where I would be without it. I am now taking it seriously and have stopped playing soccer recently. It is my non-dominant leg that has the tendonitis and I know that increasing my flexibility and fixing my muscle imbalance will help, however I do not know what workout plan to do because I need to maintain my current workouts to stay in shape and play at the highest levels. I would like to know the leg workouts that are safe to do because as you know I cannot just train my dominant leg and increase the strength there while my non-dominant leg gains strength at a slower rate. Can you please give me any advice, 19 is a very important age in soccer and want to do things right to get my leg as healed as possible while also continuously gaining strength in both legs.

    Thank you, I really appreciate it.

  9. I did my eccentric squats yesterday and a series of flat floor squats throughout the day concentrating on slow movement and form. I didn't ice straight after which wasn't smart but as a began to feel pain in my tendons I ice them and elevated about an hour after I went for a walk and did my stretches and squats, I have now been very careful for the last few hours and I even walked up and down a bit and didn't feel much pain, however it is very constant and dull (low level). I'm going to roll out and stretch very slowly later and ice again and hopefully the pain will go by tomorrow. It seems like the low level pain you mentioned, as it is rehab related. Does this sound okay to you?

  10. I taped my knee wrong yesterday and caused it to get irritated after a walk. I've felt that short sharp irritation pain level today though after walking on it for a while. As the time has gone by since yesterday, the pain and inflammation has decreased. So it was basically a flare up. Considering about what Maliaris said about a tendon being irritated for weeks, should I continue to do my eccentric squats tonight and in the next few days + following my rehab routine or should I rest as much as I can after the flare up. Thanks. (I'm icing regularly to help it)

  11. I've been doing the exercises for about 2 weeks and I've noticed improvements in my knees.

    But I got the foam roller 3 days ago. Since I've been foam rolling my foot hurts. The pain is towards the outside of my right heel.

    My guess is it's because of the Piriformis foam roll. According to a foot reflexology chart (and I'm not an expert, that's why I'm asking you) the pain is located where it's connected to either sciatic nerve or the knee.

    I've never had this pain in that area of my foot before so I don't believe it's unconnected coincidence. I think they're related somehow.

    Should I stop foam rolling the Piriformis or is it part of the healing process? Maybe give it a week?

  12. Hi! I started doing Crossfit about 4 months ago. in one session we were doing box jumps and since then I have felt pain in my knees. And I'm pretty sure it's patellar tendinitis.
    I want to know… should I stop doing crossfit and do the knee strengthening exercises you have provided?
    Best regards!

  13. Hi there! 1 month ago I had a problem with my right knee. I am into cycling for years and train 100 miles a week , I had no problems all that time. 1 month ago I started running for a small local mountain run race , in the 4th time I went for running my knee pain started. doctor said tendonitis. I couldn't walk properly for 2 weeks and after some phisiotherapy the pain is gone and all seems good. I m now 4 weeks from the incident and I want to ask when can I ride or train for cycling? ?No running again though. ..thanks

  14. Thanks for the video's.
    I was a high jumper in high school among other events in track and developed jumpers knee.
    I powerlift and crossfit now, and it lingers around these days but with the tools you put out on your channel I am able to better manage symptoms and pain.
    Keep up the good work!

  15. I have had jumpers knee for a couple of weeks, you are right just because the pain is gone does not mean it is healed it takes time. I going to the gym 3 days a week and doing the same exercise, my knee feels better when I use the pushing machine for my legs how often should I ice it?

  16. how it's going? about a month ago I got injured I guess , my knee started feeling strange kinda hurt after a activity don't know how I got it because it just happened outta no where it's my right knee and it kinda also went to left , I'm not sure if it's bad or what but it hurts in the front at different spots I feel sometimes I feel small pain about the knee like in the quad area , and in the left it's around the knee , it's not constent pain sometimes it's just like I feel it in a way .it stopped playing soccer to try and rest it but don't know what to try ? note that I player a couple outdoor games last week and a few pick up this week and played pretty good just with discomfort , I'm planning on taking a few weeks off but I wanna do a rehab so I can heal it up so I can play

  17. Had patella tendonitis for months. Used an incline board and foam roller and all pain has subsided after only a week of these exercises
    I'm ecstatic

  18. Dear Mr. Koban, I agree with you on the point you mentioned in one of your videos that resting would weaken your tendons. This happened to me when I rested more, did minimum exercises and found that it worsened my situation in which I found that there were more crackings from my knee areas.

    I have a question. I am not an athlete but I exercise regularly. I jump ropes for 20 minutes every other day and play badminton sometimes. I wonder if I can still jump ropes the same way I did before while doing exercises to heal / strengthen my tendons. Since I read that jump sports shall be avoided, I am confused about if I shall continue this only sports I am doing every other day.

    I developed this symptom about last October because I sat too long every day and worked on exam materials. The fact that I wore slippers with heel of 5 cm high while sitting might be the main contributor. I have suffered mostly crackings. I sometimes feel minor pain which goes away within about two days. I went to see the doctor, who gave me a brochure including some exercise tips. I very much want to continue jumping ropes and would appreciate your advice on what to do.

  19. Martin,

    Love your newsletter & videos – they are extremely helpful and informative. Thank you for sharing.

    I am a 51-year-old man still actively playing volleyball

    For the first time, I have knee pain in the patellar tendons of both knees.

    I am trying to implement your recommended training to address the issue… but I know am also experiencing a burning sensation across the middle/front portion of my knee caps when I do a deep knee bend…. is this an indication of a worsening condition? Something else? Are there other exercises to address this problem?

    Please advise.

  20. fuck all this rehab shit, been suffering since six months, tried allopathic meds and what not. the pain never goes, i think its arthiritis in my left knee

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