Reddit reviews Jumpers Knee Strap (EA)

Yes basically that's what I had: a patella tracking issue that caused kneecap to rub in the wrong places. It was caused by dominant quads and totally non-existent glute/hip muscles. Once these were activated and strengthened it essentially pulled the patella to the outside part of my leg more, so it wasn't rubbing on the inside and ran central.

The non-weighted exercises were (3 sets of 15).

Monster walks

Clam shells

Side Leg Raise (w band)

Glute bridges (Frog bridge is personal fave)

Bird dogs

These were good because you could do them with the injury. They are all hip/glute activation exercises. Then once the injury settled down, I moved on to a combo of the above and weighted exercises, mainly (3 sets of 12-15):

Goblet squats

Step-ups

Lunges

Hip flexions

Sit backs (basically a pistol squat but you sit back on to a chair). A physio told me these were the best

Single-leg deadlifts

Inner-thigh ball squeezes/pulses

These seem to work glutes, as well as incorporating vastus medialis (the teardrop muscle just above the kneecap that is often the culprit for patella tracking issues apparently), abductors and hamstrings to some degree.

I do these regularly and run way faster and don't really ever feel tired the next day anymore. Also I've stayed pretty much injury free in these areas. I don't ever squat or deadlift anymore and am much stronger than I was when I used to do all that. Its great - even if you look like Jane Fonda in the gym.

------

Hope this helps. It is such a frustrating injury and it feels like you're never going to get rid of it. But you will.

One key thing that sorted me out was improving my running form. There are tons of videos on this but basically. 1) Don't heel strike too much. 2) increase your cadence. 3) shorten your stride. Your head shouldnt be bobbing when youre running.

Final thing: A knee strap worn around the patella has worked wonders for me. Doesn't work for everyone but give it a try my man!

Here's exactly what I use, on Amazon. I've never tried another brand than Mueller, but I've never needed to.

https://www.amazon.com/Mueller-Jumpers-Knee-Strap-Black/dp/B01EUPDXEK/ref=sr_1_3_a_it?ie=UTF8&qid=1523722262&sr=8-3&keywords=mueller+knee+strap&dpID=41OmMXt86UL&preST=_SY300_QL70_&dpSrc=srch

That's pretty awesome then. If you can find some blocks, get working on those because they will help so much.

Get one of these for the tendonitis. Take it easy on jumping movements and heavy sprinting. I'd stay off the track due to that if anything

https://www.amazon.com/Mueller-Jumpers-Strap-Black-3-Count/dp/B01EUPDXEK

Once the knee is healed, I'd try to do a light interval workout once a week in the summer. 6x100m or 8x50m with lots of rest (basically just stay in shape while still doing something).

Then of course, get in the weight room. Plyos can be incorporated there and sometimes don't need a separate day.

Like every one said: Ice.

Some guys used to get some relief from a knee band. It compresses the meniscus tendon below the knee.

Again, ice is incredible, I used to ice like crazy after practices. You can also take NSAID's like Advil if you're a bit swollen, assuming you're not allergic or anything.

I had a similar issue and used one of these knee straps, and it solved the problem. If it's not much pain then maybe give it a try. If it is much pain then just get to the doctor. Regardless, ice the crap out of it.