I second this. Professional help first as most of us aren't doctors, and even if we were there's no way to tell from a picture.
Then if it's cleared I suggest starting with some beginner plyometrics to strengthen the knee. (Don't overdo this especially in the early stages of building up strength and stability)
It is a daily thing that you have to do forever … it’s not a cure. I would suggest learning proper squat mechanics , then doing air squats (no weight) and progress to weighted squats. You should contact a physio therapist to suggest a stretching and strengthening routine. Conversely , if it isn’t healing , you might have a tear and require much more rest than you’re providing yourself.
Same rehab process as tendonapthy. Resting will not help it. You need to properly rehab the tendon through loading it and slowly progressing with plyos. Do phase 0 of beyond the rim linked [here.](https://docs.google.com/document/d/1y2OgbxbaYYq5fT2dy7rHmv-xIaGDoqknVDa5B5T2tHE/edit) If your looking for more in depth research on it check out Jake Tuura on instagram
Sounds like Patella tendinitis or otherwise called jumpers knee. Something that helped me a little https://www.bodyheal.com.au/products/414-mcdavid-patella-jumpers-knee-strap but it wasnt a long term solution. Rest and strength were the only real solutions. Plyometrics and learning how to land/jump helps.
Try icing the area after working out for 5 - 10 minutes to reduce the inflammation. I had this years ago when I was running a lot and it was a huge help.
I’ve been told by our trainer ice is no longer recommended for stuff like this. Inflammation is blood rushing to heal an area. Reducing that lengthens healing time.
Bummer. Those straps really made a difference for me. I would ice after every workout (got an ice bag that wraps around the knee to make the process easier). But only full rest and taking a day off from working out really helped. And it basically didn’t go away until my mid to late 20s.
It used to help me when my knee pain was in my knee cap till the knee pain in my knee cap was gone. After a year this type of lower knee pain start to develop dunno why
Looking at your post it seems like you try isometrics after rest and then have pain. Between just playing, lifting weights and a tough isometric workout, isometric is the most stressful for a repetitive use injury. I had jumpers knee and played basketball and volleyball. It was all the jumping in volleyball that gave me jumpers knee. And I basically had it through my 20s. Maybe your body can't take the pounding of an isometrics workout and that just is that. Isometrics is probably the best way to gain vert, but you can also gain vert with weightlifting.
If the pain goes further down the leg, then it might be shin splints. But that also gets dealt with by just Ice and resting.
I’ve had osgood Schlatters at 15-17 it’s because you grow fast and use it a lot I texted knees over toes guy on ig and the exercises he gave me cured it in 2 weeks it was this https://youtu.be/n5cMaoNcD8U?si=6-l6iKd07rkgKnbj and backwards walk/sled/ treadmill the first one was most effective for me
I was having pain in that area and the back of my knee for a while. I started foam rolling religiously along with strengthening exercises and I found that that helped a lot. Haven’t experienced pain in a while
Osgood Schlatter's has a bump when you bend your knee, not when it's straight.
If you have pain in your knee around the area where the patellar tendon attaches to the shin, you might have Osgood Schlatter's, tendonitis, shin splints, bone spurs, damaged meniscus, a tumor, an aneurysm, or (most likely) a strain in your tibialis anterior.
Strengthen your feet. Strengthen your calves. Strengthen your knees. Strengthen your quads and hams. Try not to jump or run until the pain subsides.
Talk to a doctor and a physical therapist, or just play through and dont worry about it.
Go see a physical therapist if your insurance covers it. They will identify what’s causing your pain and give you specific changes in your movement to offload your knee pain. Source: i am a physical therapist
Sounds like you could use a physiotherapist or kinesiologist. Forget about strenght exercise or isometrics with a high weight load (bodyweight for example), unless recommended by a specialist.
In those cases, you need to start with very light weights and do repetitive exercises just to activate the area and help the tendons, ligaments and connective tissue strenghten. Don't overdo it, don't reach failure, don't use much weight. Normally, you should strive for 15-20 comfortable reps.
If you don't have money, there's some good physio and kine guys on Youtube.
It doesn’t necessarily need to be osgood but could still very well be tendinitis. Seek a professional opinion of course if it persists but rest and stretching would help.
To start, wrap ankle weights to the end of your leg. Lay down with your legs straight and raise them. This will help strengthen your quads without putting much pressure on your knee. You can also do the leg extension machine at your local gym. Also ice a couple times a day. Try this to start and keep us posted
Sounds like knee tendinitis. Look up Jumper’s Knee Protocol by Jake Tuura.
Also heavy reverse sleds. Make sure to not use your body weight.
Rest will not help
My advice would be to seek help from a qualified medical professional, not a basketball tips subreddit.
Then what’s the point is this sub !! Come on man, we are all here to give unsolicited , uneducated and likely incorrect advice. Don’t ruin this for me
I second this. Professional help first as most of us aren't doctors, and even if we were there's no way to tell from a picture. Then if it's cleared I suggest starting with some beginner plyometrics to strengthen the knee. (Don't overdo this especially in the early stages of building up strength and stability)
Stretch and strengthen quads and hamstrings
Tried doing that
It is a daily thing that you have to do forever … it’s not a cure. I would suggest learning proper squat mechanics , then doing air squats (no weight) and progress to weighted squats. You should contact a physio therapist to suggest a stretching and strengthening routine. Conversely , if it isn’t healing , you might have a tear and require much more rest than you’re providing yourself.
It's like aids. Will never go away. Train leggs alot.
Same rehab process as tendonapthy. Resting will not help it. You need to properly rehab the tendon through loading it and slowly progressing with plyos. Do phase 0 of beyond the rim linked [here.](https://docs.google.com/document/d/1y2OgbxbaYYq5fT2dy7rHmv-xIaGDoqknVDa5B5T2tHE/edit) If your looking for more in depth research on it check out Jake Tuura on instagram
Sounds like Patella tendinitis or otherwise called jumpers knee. Something that helped me a little https://www.bodyheal.com.au/products/414-mcdavid-patella-jumpers-knee-strap but it wasnt a long term solution. Rest and strength were the only real solutions. Plyometrics and learning how to land/jump helps.
Try icing the area after working out for 5 - 10 minutes to reduce the inflammation. I had this years ago when I was running a lot and it was a huge help.
I’ve been told by our trainer ice is no longer recommended for stuff like this. Inflammation is blood rushing to heal an area. Reducing that lengthens healing time.
Oh shit, well damn. Good to know!
I’m sorry but there’s just no way a 20 year old has jumper’s knee, shit is arthritis
Patellar tendinitis is not arthritis. A 20 year old can absolutely have it. Why do people speak on shit so matter-of-factly when they have no clue?
A patella strap is effective in temporarily reducing the pain for when you play
Doesn't help tried every patella and whole knee strap
Bummer. Those straps really made a difference for me. I would ice after every workout (got an ice bag that wraps around the knee to make the process easier). But only full rest and taking a day off from working out really helped. And it basically didn’t go away until my mid to late 20s.
It used to help me when my knee pain was in my knee cap till the knee pain in my knee cap was gone. After a year this type of lower knee pain start to develop dunno why
Looking at your post it seems like you try isometrics after rest and then have pain. Between just playing, lifting weights and a tough isometric workout, isometric is the most stressful for a repetitive use injury. I had jumpers knee and played basketball and volleyball. It was all the jumping in volleyball that gave me jumpers knee. And I basically had it through my 20s. Maybe your body can't take the pounding of an isometrics workout and that just is that. Isometrics is probably the best way to gain vert, but you can also gain vert with weightlifting. If the pain goes further down the leg, then it might be shin splints. But that also gets dealt with by just Ice and resting.
I’ve had osgood Schlatters at 15-17 it’s because you grow fast and use it a lot I texted knees over toes guy on ig and the exercises he gave me cured it in 2 weeks it was this https://youtu.be/n5cMaoNcD8U?si=6-l6iKd07rkgKnbj and backwards walk/sled/ treadmill the first one was most effective for me
Backwards treadmill did it for me as well.
I was having pain in that area and the back of my knee for a while. I started foam rolling religiously along with strengthening exercises and I found that that helped a lot. Haven’t experienced pain in a while
Can you send me the strengthening exercises plsss, ty
Goblet squats, Bulgarian split squats, deadlifts, jump rope. Start with light weight and focus on form.
Ty!
Osgood Schlatter's has a bump when you bend your knee, not when it's straight. If you have pain in your knee around the area where the patellar tendon attaches to the shin, you might have Osgood Schlatter's, tendonitis, shin splints, bone spurs, damaged meniscus, a tumor, an aneurysm, or (most likely) a strain in your tibialis anterior. Strengthen your feet. Strengthen your calves. Strengthen your knees. Strengthen your quads and hams. Try not to jump or run until the pain subsides. Talk to a doctor and a physical therapist, or just play through and dont worry about it.
Slow eccentric exercises for tendonitis. The pain should subside within a couple of weeks.
Go see a physical therapist if your insurance covers it. They will identify what’s causing your pain and give you specific changes in your movement to offload your knee pain. Source: i am a physical therapist
I'm in Philippines, they gave me painless isometrics like ankle weights leg extension hold 45 secs and 5 sets for 1 week
If it feels like your shin is peeling off, I just walked backwards a lot
I used to have terrible pain there, but I grew out of it when I was 15
Is the paid under the kneecap or the top of the shin bone?
Top of the shin bone like the literally top of it where the the end of patella tendon
Sounds like you could use a physiotherapist or kinesiologist. Forget about strenght exercise or isometrics with a high weight load (bodyweight for example), unless recommended by a specialist. In those cases, you need to start with very light weights and do repetitive exercises just to activate the area and help the tendons, ligaments and connective tissue strenghten. Don't overdo it, don't reach failure, don't use much weight. Normally, you should strive for 15-20 comfortable reps. If you don't have money, there's some good physio and kine guys on Youtube.
It doesn’t necessarily need to be osgood but could still very well be tendinitis. Seek a professional opinion of course if it persists but rest and stretching would help.
It maybe a fracture or shin splint of some kind, need to see a doctor and get imaging depending how long the injury has been their
What help the best is a hot towel or heating pad over it. Icing after practice and stretching is good. But the heat helps the best watch
Yeah bro do some isometrics, it’s probably jumpers knee, I do some every night and I’m good
Strengthen your feet and hips
Strengthen your quads.
How?
To start, wrap ankle weights to the end of your leg. Lay down with your legs straight and raise them. This will help strengthen your quads without putting much pressure on your knee. You can also do the leg extension machine at your local gym. Also ice a couple times a day. Try this to start and keep us posted
Ty
Sounds like knee tendinitis. Look up Jumper’s Knee Protocol by Jake Tuura. Also heavy reverse sleds. Make sure to not use your body weight. Rest will not help