How to Fix Knee Pain! (Using Science)

Описание: What's good Fam! I hope you find this video helpful! Let me know what you think!

0:00 Intro
1:21 How to Fix Patellar Tendinopathy
1:45 How to Increase Tendon Load Bearing Capacity
1:54 Why Isn't Ice and Rest Enough to Heal Tendinopathy?
2:44 Load Prescription
3:59 Program Length
4:26 Program Overview
4:44 Isometric Exercises
5:07 How to: Spanish Squat
5:37 Isotonic Exercises
8:21 Testing Your Progress
9:35 Plyometrics
11:06 Program Recap
11:55 Outro

References:
1. Alfredson H, Cook J. A treatment algorithm for managing Achilles tendinopathy: new treatment options. Br J Sports Med. 2007 Apr;41(4):211-6. doi: 10.1136/bjsm.2007.035543. Epub 2007 Feb 20. PMID: 17311806; PMCID: PMC2658946.
2. Bohm S, Mersmann F, Arampatzis A. Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports Med Open. 2015 Dec;1(1):7. doi: 10.1186/s40798-015-0009-9. Epub 2015 Mar 27. PMID: 27747846; PMCID: PMC4532714.
3. Couppé C, Kongsgaard M, Aagaard P, Hansen P, Bojsen-Moller J, Kjaer M, Magnusson SP. Habitual loading results in tendon hypertrophy and increased stiffness of the human patellar tendon. J Appl Physiol (1985). 2008 Sep;105(3):805-10. doi: 10.1152/japplphysiol.90361.2008. Epub 2008 Jun 12. PMID: 18556433.
4. Jonsson P, Alfredson H. Superior results with eccentric compared to concentric quadriceps training in patients with jumper's knee: a prospective randomised study. Br J Sports Med. 2005 Nov;39(11):847-50. doi: 10.1136/bjsm.2005.018630. PMID: 16244196; PMCID: PMC1725058.
5. Rio E, Kidgell D, Purdam C, Gaida J, Moseley GL, Pearce AJ, Cook J. Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. Br J Sports Med. 2015 Oct;49(19):1277-83. doi: 10.1136/bjsports-2014-094386. Epub 2015 May 15. PMID: 25979840.

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