Got a niggle in your knees? You should probably try this....
When Road Running Starts To Give Us Problems: Fight Back With This Strategy
Road running almost goes hand in hand when thinking about combat sports. You imagine the greats such as Muhammad Ali, Floyd Mayweather, Saenchai, Buakaw and the late Ramon Dekkers pounding the pavement as part of their training.
The age old tradition of long runs has been a constant theme in combat sports, in particular striking disciplines. However, these can come at a cost when they are done consistently and often. You may have wondered when you’ve increased your training such as your runs or rounds of skipping you begin to feel a dull achy sensation around your knee cap, but it starts to feel a bit better when you warm up? You could be potentially suffering from Patella tendonitis/tendinopathy.
The Likely Culprit: Patella Tendinopathy
First let’s cover what a patella tendinopathy is.
A patella tendinopathy occurs when there is constant repetitive loading that is placed onto the patellar tendon. It connects from your knee to your tibia (shin bone).
The tendon becomes overworked and there is an increased amount of inflammation at the tendon resulting in tenderness and some swelling seen around the area.
For the initial management and care of your knees we’ll want to utilise some passive work on the quadriceps alongside some isometric holds. The reason why we use isometric holds is because they act as our bodies own natural pain-relief by way of blocking the pain signalling from the area to our brain. As a result, you’ll feel a sense of relief from the pain in your knee.
Here are a few exercises to help you power through your training session.
Stretches/Mobilisation
Couch Stretch - 2 x 60 seconds each side
2. Foam Roll - Adductors - 2 x 60 seconds each side
Exercises
Wall Squat Holds OR Spanish Squat Holds - 3-4 sets of 45-60 seconds
2. Band Assisted Reverse Noridcs - 3 x 8-10
3. Terminal Knee Extensions - 3 x 12 (3-5 second holds)
3. Added Bonus - Leg Extension ISO Holds at 45 degrees - 3-4 sets of 45-60 seconds on each side
The Final Word!
Keep in mind that managing patella tendinopathies take a few weeks to see improvements, but having a structured rehabilitation program in place will be what will help you overcome it in the long run. Incorporating gradual overload to your tendons through the use of resistance training and smart programming will go a long way in helping you to build resiliency and improve your longevity within your sport.
— Coach Tyrell
Socials - Instagram - @Fight.Exphys
P.S. Check out this testimonial from one of our top athletes, Tyson, to see how we’ve helped him along his athletic journey & rise back to the big leagues 👉
Want a full program of training like this?
Get two weeks of our world class online program 100% free. Simply click the button below.