Images about #jumpersknee tag on instagram

We never got to see the sunset because we would be going to the shala to do our evening practice when it's still light and then when it was over it was dark. For the final night I left my phone out to capture what we missed and oh my days was it incredible. I particularly love near the end where it looks like the beginning of the Lion King and then fades to black with just a few twinkling lights of the village ahead. The retreat is over but I had the most incredible time with truly excellent people. My knees hurt a lot but I think it's because I've been doing a LOT of work on them so going to rest them this weekend for the final part of my holiday in Porto. I'm now sat in another Airbnb waiting for another group of friends to arrive. This will be my first 2 week holiday in many years so feeling very very lucky to be able to do this . . . #day62 #intothewildness #projectslutdrop #jumpersknee

1:27pm 10/20/2018 0 12

EM-SportScience ( @emsportscience )

Addressing jumpers knee: 1) Prioritize posterior strength development: - Extensive posterior chain exercises (hip lifts, band resisted abduction, etc.) are performed daily before training sessions. - Intensive and more structurally taxing means (glute bridges, deadlifts, glute ham raises, back extensions, RDL’s, etc.) are utilized 2-4 times per week and make up the bulk of lower body training for those with a history of patellofemoral pain. 2) Lengthen and improve tissue quality of anterior chain musculature: - Structurally taxing soft tissue modalities such as Graston, A.R.T, and deep tissue massage are utilized 1-2 times per week. - Light flushing massage (see chart), foam rolling and other self myofascial release techniques are performed daily before and after training sessions. - Hip flexor stretching techniques and mobilization are performed before and after training sessions. 3) Maintain a vertical shin angle and femoral control during quad dominant exercises: - Minimizes sheering forces and undue stress on the knee joint. - Suitable options include; Box squats, reverse lunges, and single leg box squats (standing and sitting on box). 4) Closely monitor volume of high impact activities and adjust loading accordingly. Written by Ryan Horn #jumpersknee #injury #sportinjury #sportscience #calories #nutrition #fitness #sportsperformance #athleticdevelopment #athleticperformance #strengthcoach #cfsc #nsca #athlete #exercisescience #athletes #exercise #muscle #athletedevelopment #gym #football #soccerplayer #sportsnutrition #sportnutrition #supplements #CSCS #eatclean #healthyeating

1:48am 10/20/2018 1 44

Chris Travers, MAT, ATC, CSCS ( @travers_sportsmed )

🔥Patellar Tendinitis aka Jumper's Knee🔥 by @travers_sportsmed _ _ ❗Tag a friend with knee pain who would find this useful ❗ _ _ ⚕️Follow @travers_sportsmed to improve performance and reduce injury risk⚕️ _ _ Patellar Tendinitis is an injury to the tendon that connects your kneecap (patella) to your shinbone (Tibia). You will see this most commonly in athletes whose sports involve frequent jumping such as basketball and volleyball. _ _ In the beginning pain will only be present during physical activity or after an intense workout. If left untreated it can start to cause pain during activities of daily living such as walking up stairs or getting up from a seat. _ _ The stress results in tiny tears of the tendon. As the tears multiply, they cause pain and weakening of the tendon. In order to avoid this we must not play through pain. You must rest and avoid activities that put stress on the Patellar tendon. Another cause could be tight hamstring and quad muscles. Stretching and a proper strengthening program could help alleviate this pain. We also want to teach our athletes proper mechanics. In jumping sports we must teach them to land by absorbing the contact with the ground. Training your muscles eccentrically will also help develop more strength and control. _ _ ❓Any questions about Patellar Tendinitis? Ask ⬇️

Manhattan, New York

4:06pm 10/19/2018 40 286

( @directperformancept )

🔉Research Wednesday takes a look at a term we hear often with knee pain, “jumper’s knee”. 🔺It has been suggested that impairments of the hip and foot/ankle may contribute to the development of pathological conditions of the knee by means of direct and indirect influences on movement patterns or anatomical alignment that could overload the knee structures. ◾️Mendoca et al research just identified lacking hip internal rotation (below 40.76 degr, pictured it 45+plus) as a predictor for patellar tendinopathy when clustered with other findings like foot alignment and hip external rotation strength. 🔺However, subjects with sufficient strength in hip ER were shown to be protected from patellar tendinopathy despite lacking hip IR and correct forefoot alignment. ◾️The interactions among factors are complex, and additional research is needed before the full implications of these results for clinical practice can be established. 📕Luciana D. Mendonça, PT, ScD, et al.Journal of Orthopaedic & Sports Physical Therapy (2018). 48(9), 676–684 • • • #researchwednesday #research #kneepain #jumpersknee #hipexternalrotation #hipinternalrotation #lowerlimbs #movebetter #athleterecovery #feelbetter #performbetter #physicaltherapy #physicaltherapist #dppt #directperformancept #optimizeperformance #knowyourfacts

5:50pm 10/17/2018 0 21

Dr. Christopher Di Natale ( @the.movement.doc )

. 🔥𝐓𝐞𝐧𝐝𝐨𝐧 𝐋𝐨𝐚𝐝𝐢𝐧𝐠 𝐚𝐧𝐝 𝐏𝐚𝐢𝐧🔥 . ✔️Tendon pain (tendinopathy) does not improve long term with REST. Odds are that short-term you may experience relief of symptoms but returning to previously aggregating activity will likely bring your symptoms back. Why? Because REST does not increase load tolerance of the involved tendon. So what should we do... 🤔 . ✔️Progressively load the tendon 🏃🏻‍♂️ (within tolerance) to increase tendon strength and ability to accept load and address any biomechanics factors that may be overloading the tendon. Shown below ⤵️ is a guide to help you bounce back following injury without re-aggravating your condition. . 🔹 0-3/10 - OK ✅ to continue 🔹 4-5/10 - ACCEPTABLE ⚠️ but be cautious not to exceed this. 🔹 6-10/10 - STOP 🛑 danger zone . 👨‍⚕️ If this does not seem to help you, consult a local sports chiropractor and determine WHY! . 🗣 TAG, COMMENT or SHARE with someone who could benefit! . #TheMovementDoc _______________________________________________________ The Movement Doc: Maximizing human performance and movement, promoting longevity and ensuring you are functioning at your highest potential, one post at a time. Follow on IG & Facebook.

4:59pm 10/17/2018 20 254

Kyle Sanders ( @acuflexsd )

Ever wondered about the benefits of herbal medicine? If traditional medicine has been leaving you saying, "There has to be something else out there," then you're going to want to read this... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Natural herbal medicine is an essential part of Traditional Chinese Medicine. The prescribed natural herbal medicine is recommended to detox the system and to aid the body’s natural healing ability in restoring balance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ At Acuflex, we only use the highest quality natural herbs available. My years of outstanding Herbal Prescription experience bring you the safest and most effective way to resolve your health issues & aid in your healing.

San Diego Herbal Medicine

2:10pm 10/17/2018 2 35

Dr. Nick Buonforte DPT CSCS ( @dr.njbuonforte )

🔥LEG STRENGTH🔥 . ⚡️Here’s a nice post on some leg strengthening ✔️. Quad work is biased here in each of the clips along with more of an eccentric biased muscular component ✅. . 😈Starting off with knee eccentrics. Controlling the anterior knee translation throughout a range of motion with increasing load thru the movement. Eccentrics have been shown to have some good responses for loading the tendon/muscular complex to improve strength of the tissue ✔️ . 😈Next up another eccentric component, however, loaded and a little more dynamic. Split squat stance holding KB’s and loading the knee via translating the knee over the toes. Gradual tolerance to movement / positions one encounters in life/sport/etc. are ways to think about and loading to withstand those positions/movements is key ✔️ . ⚡️Next up: split stance position while having the resistance band pull my leg into knee flexion, which I am controlling (eccentrically). . ⚡️Finishing up with: a dynamic movement using the resistance band ✔️. This is a good deceleration drill as well, which works on eccentric control of the leg (i.e. quad). . TAG A FRIEND ‼️ . COMMENT ‼️ . SHARE THIS ‼️

Montville, New Jersey

12:19pm 10/14/2018 20 1445

Meghan Shookman ( @theshookslife )

This Norwegian just made PUMPKIN CANNOLI that would make any Italian mother proud. And the real showstopper is the dairy-free pumpkin ricotta made from creamy cashews soaked overnight and blended with almond milk, maple syrup, a touch of vanilla and pumpkin purée. Top with some carob chips and you wouldn’t know there isn’t an ounce of Italian in me. Let’s be real, Norwegian desserts just aren’t as good. • The dEATs for this recipe are on the blog (link in bio). • Meanwhile I’m laying low with my knee laid up on ice. Experiencing a bit of jumper’s knee from too many explosive exercises during HIIT classes. It’s my body’s way of reminding me that I’m not 22 anymore 🤷🏼‍♀️. Taking a prescription of rest & relaxation - hope you are too! • • • #pumpkinspice #cannoli #italianfood #italiandessert #dessertporn #sweettooth #healthydessert #healthyfood #veganrecipes #vegantreats #dairyfree #dairyfreedessert #cashewcream #cleaneats #pumpkineverything #sweetlife #cleantreats #dessertstagram #foodiegram #bakinglove #chicagofitness #runnersofinstagram #jumpersknee #hiit #wellnessblogger #foodbloggers #fitnessblogger #chicagogram #chicagogrammers #theshookslife

Chicago, Illinois

3:00pm 10/13/2018 11 98

Dr. Caleb Burgess DPT OCS CSCS ( @dr.caleb.burgess )

💥Tendon Pain and Loading💥 - 💥 Tendinopathy (Tendon pain) truth number 1: it does not improve LONG TERM with rest. The pain may settle in the SHORT TERM, but returning to the previously aggravating activity is often painful again, as rest does nothing to increase the LOAD TOLERANCE of the tendon. So what can you do? - 💯 Progressively LOAD the tendon based on symptom irritability (response to load) as well as address any biomechanical issues that may be overloading the tendon in a NON-OPTIMAL way - 📚 A cool study from Silbernagel et al. 2007 showed that you can safely continue some activity - like running - with achilles tendinopathy, by using a pain-monitoring model (see picture). This did not demonstrate any negative effects and allowed some continued running. This same concept can be applied during specific exercise/rehab to progressively load the tendon in a safe and effective way👌🏼 - 🔹Pain 0-3/10: SAFE zone ➡️ OK to keep going 🔹Pain 4-5/10: ACCEPTABLE ➡️ OK to keep going but be careful to not push much past this 🔹Pain 6-10/10: STOP 🛑 - 🕒 24 hour pain behavior AFTER exercise seems to be more critical than pain DURING exercise. Stable pain is OK, but if there is increased pain or EMS (Early Morning Stiffness) a DAY LATER, decrease the load the next time you exercise. Modifying load is important in settling tendon pain, but tendons need to be loaded progressively so that they can develop greater tolerance to load over time - 📚 Future research must explore if this approach can be applied for different activities/sports and for other types of tendinopathy - 📸 Original Photo cred: @running.physio

Orange, California

1:01pm 10/11/2018 74 1320

Chris Ecklund, MA, PES, LMT ( @coachecklund )

- ▶️SBCC Men’s Basketball Fall 2018 S&C◀️ _______ Video 1: Day 1 Shown Video 2: Swipe ⬅️ left for Day 2 - Boys, here is a quick review of your In Season Fall training program. - Day 1️⃣ Exercises and Order: Core: 1a. Tubing Anti Rotation Press 1 Leg (outside) 1b. Reverse Hyper Alternating Leg (add band) 1c. Diagonal Chop/Lift Plate - 2a. Bench Press Incline DB 1 Arm 2b. Mid Row Tri Ped/Plank 1 Arm 2c. Jump and Slam MB - 3a. Pull Up (Assisted or Towel Grip) 3b. Push Up (1 Leg or Plate Load) 3c. Side Lunge to Balance Shoulder Press DB - Day 2️⃣ Exercises and Order: Core: 1a. Carry KB (Farmer or Bottoms Up) 1b. Crawl Tennis Ball on Back (forward/backward) 1c. Crawl Tennis Ball on Back (lateral) - 2a. SLDL 1 Leg 1 Arm (opposite arm) 2b. Deadlift to Calf Raise to Shrug 2c. Scoop and Toss MB - Side Leg Circuit (MINIBAND ALL) 3a. Squat Staggered Stance (add light load if able) 3b. Lunge to Side Alternating 3c. Power Step Up Lateral 3d. Lateral Bound - Coaching Points: 1️⃣ Make it smooth, balanced and controlled first: 2222 for Strength Tempo and Fast Controlled for Power 2️⃣ Knees have to feel great (if they don’t adjust or exchange the exercise) 3️⃣ Flexibility is priority; Stability is second; Strength/Power are third. - Sets/Reps/Tempo: Coach has all this info - 🔶Holler/DM with any questions!🔶 - 👍🏻 Like it? Let me know! - 👊🏻 Know someone who would benefit from this content? Repost or tag them! - ⁉️Question? Ask me! - 💻 Want to train with me online? 📧 Chris@PrevailConditioning.Com - #coachecklund

Santa Barbara City College

2:49pm 10/10/2018 6 87

Prevail Conditioning ( @prevailconditioning )

_ ➡️Step Down to Step Up⬅️ _______ Step ups are a common single leg exercise that I tend not to love for a very simple reason: most of the time they are performed with both legs as a cheat and compensation pattern. - Essentially, the loads or the step heights are much more than a person or athlete can handle and they, therefore, utilize the support leg ballistically and spring off the ground with the calf and knee to bounce and assist the working leg to get up on to the step. - Here is a simple way to combat the compensation and make it a much more challenging and efficacious single leg exercise: 💥GET GREAT AT STEP DOWNS BEFORE DOING STEP UPS‼️ - Progressions shown: 1️⃣ Step Down Posterior 2️⃣ Step Down Lateral 3️⃣ Step Up Anterior 4️⃣ Step Up Lateral - Coaching Points: 1️⃣ Posture: spine neutral, draw in and brace, scaps back and down, eyes 5 feet in front 2️⃣ Balance: center of gravity above support leg, weight evenly distributed across foot/arch 3️⃣ Utilize DBs to assist with reactive core stability and to minimize ROM demands upon hip and ankle 4️⃣ HEEL: on Step Downs only touch the heel. On Step Ups, leave the floor with the heel instead of the ball of the foot (note on step up anteriors the first 3 reps are incorrect). - Give it a try and notice the drastic increase of hip, thigh and glute work. - 👍🏻 Like it? Let us know! - 💯 Know someone who would benefit from this content? Repost or tag them! - ⁉️Question? Ask us! - 💻 Want to train with us online? 📧 Info@PrevailConditioning.Com - #prevailconditioning

Prevail Conditioning

2:08pm 10/05/2018 4 69

Kunnontuki ( @kunnontuki )

FOAMROLLING AND MYOFASCIAL RELEASE FOR QUADS & HIP FLEXORS • FOLLOW FOR MORE CONTENT! • Foamroller is a good tool for recovery and mobility. Here is a technique to roll your quads and hip flexors and do a self myofascial mobilisation. 👌🏻 Start with little pressure and gradually add it so that the pain won’t be unbearable while doing this exercise. • As a professional this is really useful for patients with lower back extension movement impairments. • Remember that mobility training needs patience and perseverance ‼️NOT‼️ force and speed! Do not do this if you have inflammations, infections, tumors, fractures or other pathologies! • Why should I train this⁉️ • 1️⃣ Gain more mobility for your hips and knees! 🕺 2️⃣ Relax your quads and hip flexors! 🧘 3️⃣ Recover faster from sport performances! 💤💤 4️⃣ Prevent anterior knee stress injuries! 💥😭 5️⃣ Relieve your back/hip pain 🏃 • • • Kunnontuki® Physical Therapy +358 45 6393416 • • • #kunnontuki #recovery #physiolife #runnersknee #mobilitywod #mobility #mobilitytraining #liikkuvuus #foamroller #foamrolling #liikeonlääke #myofascialrelease #myofascial #venyttely #kneepain #jumpersknee #recoveryday #kneerehab #triggerpoint #triggerpointtherapy #hieronta #hipflexors #hippain #homeexercise #trainingtips #sportsrehab #activerelease

Espoo, Finland

3:49pm 10/02/2018 3 129

UFIXU - Helping You Fix You ( @ufixu )

#Repost @fitnessphysio ・・・ 🔥Jumper's Knee Rehabilitation🔥 . ⚠I just launched my new website (Link in Bio) and I'm now opening up a VERY limited amount of spots for people who want to improve their fitness! . A clinical commentary by Malliaras et al. (2015) proposes a 4-stage rehabilitation progression for patellar tendinopathy (Jumper's Knee). The focus of the progression is on developing load tolerance of the tendon itself, the musculoskeletal unit, and the kinetic chain. Initially, loading modification via reducing high-load energy-storage activities is used with the goal of reducing pain. . The 4 stages are as following: 1. Isometric exercises (Isometric knee extension between 30° and 60° or Spanish squat at 70° to 90° of knee flexion) . Dosage: 5 repetitions of 45 seconds, 2 to 3 times per day . 2. Isotonic exercises (Knee extensions, leg press, and split squat, all performed between 10° and 60° degrees of knee flexion, progressing to 90° as pain permits) . Dosage: 3 to 4 sets at a load of 15RM, progressing to a load of 6RM, every second day . 3. Energy-storage exercises (Jumping, acceleration, deceleration, cutting) . Dosage: Progressively develop volume and then intensity of relevant energy-storage exercise to replicate demands of sport . 4. Progressive return to sport (sport-specific training) . Dosage: Progressively add training drills, then competition, when tolerant to full training. . Load modification and progressive loading are based on pain monitoring, where some pain is acceptable during and after exercise, but symptoms should resolve reasonably quickly (up to 24 hours) after exercise. It should also not progressively worsen over the course of the loading program. . Leave any questions in the comments below👇🏼 . 📚 Malliaras, P., Cook, J., Purdam, C., & Rio, E. (2015). Patellar tendinopathy: clinical diagnosis, load management, and advice for challenging case presentations. journal of ortho & sports phys ther, 45(11), 887-898 . . . . #fitnessphysio #jumpersknee #patella #tendinopathy #knee #kneepain #quads #tendon #pain #hip #physio #physiotherapy #styrketrening #treningsglede #rehab #exercise #anatomy #personaltrainer #pt #workout #fitness #ch

Kingston upon Thames

7:40am 09/29/2018 5 47

Kristian Eilersen ( @barfodstossen )

2018, the season that never came. At the end of 2017 the motivation was high, and I quickly brought a bib number for @ironmaneurope in Hamburg. It was supposed to be the race where I finally became a sub 10 triathlete. BUT NO On a easy training day in December, I ran into a knee problem. Jumpers knee 😭😭 It has been a battle to get back. Many different kinds of treatments ( @ironwomandk And @mikaeldalby ), and hours of recovery has nearly brought me back. This time in a bad form an 4 kg heavier. 😵 Hopefully 2019 will be my season💪💪 #sportsinjury #jumpersknee #motivation #running #runner #run #triathlon #triathlete #swimbikerun #swimbikerundk #runaar #comeback #barfodstossen #recovery

Aarhus, Denmark

8:04am 09/27/2018 7 131

sonntagsathlet ( @sonntagsathlet )

The second meeting with my physio-therapist today. 🏋️‍♂️ I already had some stabilitiy-exercices 🤸‍♂️ in my workout-program. So, with the help of a professional 👨‍⚕️ we could fix some explicit weaknesses now. 💪 I think that will help me sustained to optimize my training to preparing for longer distances in future. ❤ . Well, from todays meeting, 🤓 I take 3 important nails with me: . 📍 1st: I definitely have to strengthen my hip-abductors. It seems like it are a little weak. 😅 . 📍 2nd: I will complete my training with some thera-band exercises. 🤸‍♂️ . 📍3rd: I will pay attention that the stability-exercises are not focused on gain the big muscles, but train the hided auxiliary muscles and especially the coordination. 🤺 . Wish a good night and don't forget to tri your best. 😊🎉 . #physiotherapy #jumpersknee #gymnasticstrengthtraining #gymnastics #investinthefuture #triathlete #triatraining #ironmanjourney #fromsundayathletetoironman

Switzerland

7:14pm 09/25/2018 4 92

Cami ( @my_kneeverendingstory )

That's right, I am now officially a Just Stong Ambassador! It fits me very well to be one now and I'm happy to get the opportunity. It serves as a reminder to me to keep on working towards my goals. On the same time as I hope to inspire other women. We are just strong and we can do anything. Our only limitation is our bodies. And that is also very often possible to improve. E.g. my knee was a year ago troubling me so much that I couldn't sleep all night without waking up due to pains. I couldn't walk in stairs without feeling like I wanna cry. Today, a year later after hard work and dedication to my kneehab. I sleep all night without pain and I can walk in stairs with no problem and even run. A lot has changed and I am just feeling more motivated to continue my journey to a stronger and better me. Join me! _______________________________ #mykneeverendingstory #juststrongambassador #juststrong #kneehab #knee #acl #chondromalaciapatella #jumpersknee

5:08am 09/25/2018 4 21

#jumpersknee medias