Isometric Iso-Integration Holds - Patellar


 

Are you a Personal Trainer or therapist in Adelaide or Perth? November 9-11 is your chance to join us for Rehab Essentials!   


Well done if you picked up on our mistake in last week’s newsletter! The images of feet would have messed with your brain, because we had our wires crossed at this end. So go to the bottom today to see what it should have looked like ;)

So - Knee Pain…and specifically when you have a really sore to touch Patellar tendon (but I think many other types of knee pain also), one of the best starting points is Isometric Holds for the Quadriceps. Pain levels on the Hold should be no more than 3/10 and should diminish as you do a few reps of 10 secs. Total could be around 10x10 secs of Holds.

You could use a Knee Extension machine! Even though it is not as functional for the Quads in a open kinetic chain, it might well work.

Try it!  (as long as your client does NOT have a torn Anterior Cruciate Ligament, or they don’t go into hyperextension, it should work).

However, my preference has always been to begin at the lightest weight necessary, in a Single Leg Squat with Tubing pulling medially (see todays video with Tim and Whitney). 

Now, if body weight is too sore, by all means use a Leg Press

But here is a key to optimising the outcome: only bend a little at the knee (0-30 degrees). And this is only a small amount of bend! Are you aware that the first 30 degrees of knee bend is the critical time for teaching the Quadriceps muscle and Patellar tendon to activate and control the position of the Patella?

In summary then, begin your sessions for clients with knee pain with 5 x 10sec Isometric Iso-Integration Holds while you hold the tubing pulling their knee medially. It will take pain out of the Patellar Tendon, and activate the Quadriceps (esp the critical VMO)! What more could you want for that knee pain?

And a longer set of the same exercise after your session, and daily at home.

BOOM!

Ok it's all in the short video - see you soon again :)

Ulrik 


So remember the Quick Quiz: Which of these Achilles Tendons will suffer more?? Question should be: Right or Left Achilles? 

Quiz Answer: LEFT ACHILLES is worse, beginning from foot landing in an everted and externally rotated position, then landing into a more pronated position -Achilles will not like that after a while! 

 

 
       

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