How a patellar tendon strap can worsen your jumper’s knee

Patellar tendon straps are small elastic bands you can use to reduce your pain from jumper’s knee.

They sell like hot cakes on Amazon, but there’s a dark truth behind how they work.

In this video, you’ll learn why patellar tendon straps are not actually helping you heal and what to do instead.

Video Transcript:

If you have patellar tendonitis, you’ve overworked certain parts of your patellar tendon. In other words, parts of your patellar tendon are still completely fine, but some areas are damaged. If overuse continues, your tendon eventually becomes painful.

When you put on a patellar tendon strap, you’re changing which parts of your patellar tendon you’re stressing the most. You’re redistributing tension inside the tendon. In many cases, this gives injured areas a break, which is why your pain may go down.

Patellar tendon straps change how force is stress is distributed inside your tendon.

Patellar tendon straps change how force is stress is distributed inside your tendon.

This may seem like a good thing, but it’s actually a huge problem and a psychological trap. Here’s why.

You’ve overworked your patellar tendon and this happened because of two reasons:

  1. You have hidden biomechanical problems in your body that place excessive force on your patellar tendon. This can be tightness in certain muscles for example and I’ll give you a way to fix this in a moment.
  2. You’ve repeatedly interrupted your tendon’s adaptation response to your training. In other words, you’ve trained too often. There are ways to speed up your tendon’s adaptation, but that’s a topic for another video. Let’s get back to the tendon straps.

Here’s the psychological trap you may be tempted into: if pain goes down, the natural human tendency is to assume everything is fine. You may think, “Hey, pain is down, so I must be getting better, right?”

But if all you do for your patellar tendonitis use the strap, your pain may go down for a while, but it’ll come back eventually because you haven’t fixed the actual causes for your injury and I don’t want this to happen to you.

As an analogy, think about bending a paperclip. If you bend the clip too often at the same spot, you’ll cause more and more damage and eventually it’ll break. The same happens in your patellar tendon if you don’t fix the two causes I mentioned earlier.

Let’s say you put on a patellar tendon strap and continue your regular training. Continuing with our analogy, you’re still bending the paperclip, just in a slightly different spot. The clip will be fine for a while longer, but you’re still destroying it and it’ll break eventually.

Patellar tendonitis is a frustrating injury that will trick you into ignoring it until pain finally forces you to drop out from sports. Based on my experience in helping others with this injury, I think this is how it happens for most people.

By reducing your pain for a while, the patellar tendon strap may tempt you into continuing your training without any other changes. Inside your tendon, your injury is actually getting worse. You’re doing more damage, just in different areas.

Pain cycle with patellar tendon straps

Pain cycle with patellar tendon straps

You’re also increasing your future recovery time, as you’re progressing to crippling stages of patellar tendonitis. Meanwhile, your chances of full recovery get a little smaller with every training session.

The strap is just a crutch that allows you to keep training the way you’ve been doing it without any other changes, but the way you’ve been doing it is exactly the path that led to your pain. Your tendonitis will still get worse unless you do the right exercises.

I don’t want you to suffer through years of pain.

To help you get back to enjoying your life, I’ve created a free email course on how to get rid of your patellar tendonitis by fixing hidden biomechanical causes in your body.

You’ll also learn a simple technique for instant pain relief that has worked for thousands of people and I’ll send you the two most important chapters of my book Beating Patellar Tendonitis as a gift.

Sign up right now by clicking here.

Now before I end this video, I’d love to hear about your experience with patellar tendon straps in the video comments. Share your story or your questions.

Comments

  1. Mike says

    Hi Martin,
    How can I determine if I’m suffering from patellar tendonitis or chondromalacia?

    In regards to knee straps, I have them ( who doesn’t … :-). And I have worn them twice while playing a tennis match.
    I’ve found no noticeable effect from these and won’t be using them again.

    Thanks and best regards
    Mike

    • Martin Koban says

      Hey Mike,

      I’m not a doctor and I recommend you go see one in person to make sure you’re dealing with the right injury, but I’d differentiate tendonitis and chondromalacia based on where you feel the pain and when it gets worse.

      Patellar tendonitis: pain is located in the patellar tendon, usually close to the patella. If you press on the tendon right beneath the kneecap, you’ll feel pain in the tendon
      Chondromalacia: pain is located underneath the kneecap, sometimes with crunching sounds. If you press directly onto the kneecap, you’ll feel pain beneath the kneecap

      Since the knee strap didn’t do anything for you, it may also indicate chondromalacia, but then again, it doesn’t work for everyone with patellar tendonitis either. You may also have a combination of both issues, unfortunately.

  2. Matt says

    Was first diagnosed with patellar tendonitis in my right knee in 2006 from running. My doctor proscribed ibuprofen and a knee strap. Both helped to reduce pain during runs but was worse the day after. Three months later I got tendonitis in my left knee. Same advice from doctor. A few months later the pain was so bad I gave up running completely. It took 8 years for my tendons to return to normal. If you are using a knee strap then stop and throw it away.

  3. Craig says

    Very interesting – and timely! Last week, I ordered your book and a pair of patellar tendon straps. While I didn’t plan on going running anytime soon, I thought they might offer some relief as I walk around. I think I’ve had patellar tendonitis since last summer, when it was probably misdiagnosed as bursitis. I was training for a mountain ultramarathon (my first) and almost certainly overtrained. The pain returned this spring, so I’ve drastically cut down my more extreme cardio work and switched to rehab exercises, including more and more of your tips. I’ve just begun to read your book, and will probably send those straps back!

    • Martin Koban says

      Hey Craig,

      Thanks for writing.

      It’s not that straps are inherently bad, it’s just that they can trick us into making the wrong choices. As long as you’re aware of these short-comings, they can be beneficial if you need them for pain management during unavoidable daily activities, which is where they may even be useful.

      It’s a difficult concept to explain. Let me know if I explained it well enough.

  4. karen says

    First , I would like to say that I am so grateful for having found this site. One often gets the impression that there is no hope when it comes to dealing with knee injuries. I have saved every message sent to me re: fixing or rather getting rid of knee pain.
    I’ not quite sure how to term by current problem. I have a pain that radiates from the outside of my left knee just beyond the patella and around the back. In trying to figure out the problem, I recently attempted to stretch the area by sitting on the floor with my knees bent and taking both legs to the side (left to left, right to right. I need not tell you the pain i had . Can you suggest some exercises. I also have a bit of crepitation…….use to teach aerobics .. Thanks karen

    • Martin Koban says

      Hello Karen,

      Glad to have you here!

      I feel like a lot of people struggling with injury are only a few small changes away from making progress, which is why I like to think of this whole process as a lot of trial and error. But to ultimately find those small things that make a difference, you have to keep trying … you may come across many things that don’t work for you, but as long as you eventually find something that does, it was all worth it.

      Have you tried the self-massage with a stick or through foamrolling before? Here are some pictures on that: http://www.fix-knee-pain.com/patellar-tendonitis-exercises/ … for most people, self-massage instantly reduces tension in the legs and thereby pain. I always recommend it as a starting point, since it works for almost everyone and there’s no risk involved. Beyond that, work with the hip strengthening exercises also mentioned on that page and try the stretches, if possible without pain.

      Let me know how it goes.

      – Martin

  5. keith peter says

    I ran stairs for over 20 years at lunch 3X a week and hiked on the weekends. My upper patella started aching. I had to stop running and haven’t ran for over 3 years. I tried the shots, MRI, physical therapy. Nothing has worked, I purchased Martins book but have not had any success. I have a desk job so thru out the day my knees constantly ache thru out the day. I have tried everything and am about to throw in the towel and just live with the fact I am getting old and my best years are behind me. I wanted to believe there was a cure but apparently not. Keith

    • Martin Koban says

      Hello Keith,

      One small thing you can try when you sit at work is keeping your legs straight. This takes tension out of the quads and thereby relieves pressure from the kneecap.

      I’m sorry to hear that you haven’t made progress with your injury yet. I’m curious, what was the diagnosis given your doctor when you had the MRI taken?

      Also, did you ever try joint support supplements like MoveFree in combination with liquid fish oil?

      Hope you haven’t given up yet.

      – Martin

  6. Tom says

    Very interesting as a ever Martin, I was recommended a strap by a physio who said it would ‘sort me out completely'; while it hasn’t done that he did say to not use it all the time, and I have found it very helpful for the 24-48 following an occurrence of pain. I will wear it overnight and then for the following training session and then take it off. It is clear from your video that this will move the stresses slightly and help the tender recover in the short term. Obviously I’m trying the exercises as well, should I drop the PSB in the long run?

    • Martin Koban says

      Hey Tom,

      You can keep using it, as long as you follow a rehab protocol aimed at improving biomechanics (ankle mobility, hip mobility, muscle extensibility of hamstrings, quads, and calves, as well as motor control) and slow strengthening exercises for the tendon (if you’re in the chronic stage). You can do it with a physio or based on the exercises you can find in my book Beating Patellar Tendonitis.

      In the meantime, you can use the strap for pain management during unavoidable daily tasks.

      Thank you for sharing your experience Tom.

      – Martin

  7. A says

    Hi I have petaller tendinosis in both knees for 4 months now. My doctor prescribed I purchase the bauerfeind genutrain p3 knee straps and said I may even be able to run in a them. I tested it out and it was def a bad decision. Do you have any feedback on the product itself and alternative beneficial uses?

    • Martin Koban says

      I’m not familiar with that particular product, but I’d recommend you use it only during every day activities to take stress off your knee, while you rehab the injury and avoid any activities that cause pain.

      The straps are great for preventing further overuse in normal life.

  8. Matt Sump says

    I got the strap as a rec from my doctor last summer when I first started having symptoms. What a bad idea. Fast forward 9 months later and between the use of Martin’s book, NO strap, and a decline board I am finally walking and playing as much golf as I want. I still get pangs of pain now and then but seem to be getting more infrequent. Very grateful for Martin’s knowledge and book/site.

    • Martin Koban says

      Hey Matt,

      That’s great!! Congratulations! Keep up the great work :-)

      I kept my rehab training up for months even after my pain was completely gone and I think that’s the major reason why my knees have gotten better and better. After all, the training heals and strengthens the patellar tendon, so continuing it will only strengthen the tendon even further (I don’t think it can ever be too strong).

      Also, thank you for supporting my work. If you have a minute, I’d love for you to post your experience in a short Amazon review (www.amazon.com/Beating-Patellar-Tendonitis-Treatment-Pain-free/dp/1491049731/). You can even copy and paste what you wrote here, it doesn’t have to be long. Every review helps me reach more people with the book and ultimately, my goal is to get this material into the hands of everyone with knee pain. Thanks!

      – Martin

  9. M.J. says

    Hey,

    I’m glad I found this. I bought patellar straps about a month ago but I don’t use them for training. I use them at work when I have no choice but to sometimes walk from building to building (slowly of course) and it really helps.

    I was diagnosed with Patellar Tendonitis winter 2013. I was getting better and I think I reinjured it when running in an emergency with non-supportive shoes summer 2014. Now I’ve been on a rollercoaster. I’ve tried to get Physical Therapy but because I’m a college student and work part time, I can’t squeeze in the time to but I did do exercises my doctor recommended. They work but I’m not consistent with them.

    Do you have any advice for someone like me who’s been struggling with this thing for nearly 2 years? I got it while working out at the gym, taking on too much too soon considering I was a couch potato before.

    • Martin Koban says

      Hey M.J.

      That’s exactly the kind of application the straps are great for. I don’t think I made this clear enough in the video, maybe it was a bit single-sided.

      The most important exercise to get rid of patellar tendonitis are the slow squats. Depending on how bad your injury is, you can even do isometric wall sits (sit against a wall with a right angle between your hamstrings and calves). So to start out, you can do the isometric wall sit twice a day for 30 to 60 seconds. That’s two minutes of training time you should definitely have.

      In the evening, you can also do self-massage of the quads, either with a foamroller or with a stick and if you have some time left, do the couch stretch and the hip exercises (you can even do this stuff in front of the TV).

      That’s 2 to 10 minutes of daily training time that will already do a lot for you. You can review the individual exercises here: http://www.fix-knee-pain.com/patellar-tendonitis-exercises/

      Let me know how it goes.

      – Martin

      • M.J. says

        Hey!

        How can I tell how bad my injury is? It doesn’t always hurt, I can usually walk around fine even without the patella strap. When I stretch it, it feels good. When I bike on a stationary bike, I feel no pain. (Sitting on it in a higher position as instructed by my doctor). It doesn’t always hurt but if I walk for too long, it could start to feel sore. It swells often though and I use ice when I remember to. Is it safe for me to be exercising right now? I’m overweight and really want to be fit by next May 2016 (just need to lose 60-65lbs more. lost around 60lbs already) and all I do is walk on the treadmill, stationary bike, eat as healthy as possible and lift weights while sitting down. I wanted to do yoga but it wasn’t comfortable with my knee.

        I’ve started what you told me to do and I’m feeling a bit better. I massage my quads with a tennis ball since that’s all I have right now (and it does seem to make it feel better). Both of the orthopedists that I met had said it was due to tight muscles. I also suspect I have weak hips (?).

        Are these stretches supposed to hurt? Because sometimes it does, sometimes it doesn’t or it’ll feel a bit sore/hurt a little the next day underneath the patella. Maybe it’s because of how I sleep? I try my best to keep my knee up on two pillows at night but during the night, I end up pulling into myself on my side like I usually sleep.

        • Martin Koban says

          Hey MJ,

          You can check out this article on the symptoms of the individual stages to know how bad your tendonitis has gotten: http://www.fix-knee-pain.com/patellar-tendonitis-symptoms/ – but it sounds like you’re in a good position to heal.

          The stretches can be uncomfortable, particularly the couch stretch, but they shouldn’t increase your pain. The goal is to release tension, so if anything, pain should go down after the stretch. Since you said you have have discomfort sometimes, maybe you’re doing something slightly differently at times. At any rate, the self-massage in combination with the stretching is a great way to reduce the tension and thereby reduce the stress.

          I also recommend you use the ball or your hands on your hip muscles on the side and the back of the hip. Dig in deep. Often you’ll find a lot of tension in these areas as well. Strengthening the hips with the respective exercises can also help take stress off the knee.

          Check out this article for a great summary of how you can get rid of the pain: http://www.fix-knee-pain.com/patellar-tendonitis-jumpers-knee/

          • M.J. says

            Hello,

            Thank you for the advice. My knee has been feeling a bit better. I’m not pushing it but when walking, it feels more stable and a little stronger than before I started doing the isometric squats and the stretching with the couch. Also, the massaging with the tennis ball on the quads and hips. I’m going to try and incorporate more of what you’ve shown soon.

            But there’s something bothering me that I’m going to contact my orthopedist about. My knee doesn’t feel pain at all during normal activities like walking, sitting with my leg straight (even bended doesn’t hurt much, maybe some discomfort) and my knee swelling has gone down but it’s still there. My left knee is slightly rounder than my right, uninjured knee. And when I do the different activities to strengthen it, it gets a little more swollen but then I rest it and it seems fine. But the swelling is there even if all I’ve done was walk around.

            Is this common with patellar tendonitis?? I don’t want to take iBuprofen but would that help with swelling? I’m not sure what to do about it and even if I make an appointment with my doc, it’ll be another 2+ weeks before I’m able to see her.

  10. Yu Wei says

    Martin said is very right!
    I think my knees are part of my body, it works and heals altogether on its natural right way by keep doing right a few excises and VERY important is rest, some times the knee pain come back is just a sign of your body to telling you that you are tired, you need much rest. I am now stop dance for some other reasons, but my left knee patellar tendon pain was gone (was pain when band to stand up) I knew that I need to keep the right excises for the muscles that surround the knees… the only health way to keep the knee strong. All unnatural way to make your temporary feel pain free is to damage your knee / body.

    • Martin Koban says

      Great points Yu Wei!

      Patience is so important with this injury. It’s truly a test of character.

      When I had pain, reframing my situation helped me tremendously with sticking to the rehab program. The rehab was no longer something I “had to” do to get rid of pain (forced action to avoid negative consequences), but I framed it as training I wanted to do, to keep my body strong and healthy (voluntary action to cause something positive). I just turned 30 a few months ago and that’s when I realized that I no longer wanted to train for short-term strength gains. I decided that I wanted to train so that I could still be kicking ass and enjoy my life to the fullest when I was 80 … being reckless and causing injuries doesn’t lead to that goal.

    • Martin Koban says

      As far as I could find through looking at academic research and anecdotal evidence in Amazon reviews, the answer is no.

      Instead, try vitamin c, liquid fish oil, and hydrolyzed collagen.

  11. Pawel says

    Hi Martin
    What do you thing of using knee taping. Does it have simillar effectc on tendo as strap has?

    • Martin Koban says

      I think it’s very similar. Can be a great aid in the recovery process or to prevent injury when playing (like ankle taping, but knee taping too).

      Of course, ideally you want your body to function properly without artificial aid. Depending on a person’s injury history, this may no longer be possible though, like if you had several ankle sprains and now the ligaments are lax, increasing the risk for future ankle injuries.

  12. Zoe says

    Hi Martin,
    I have found your advice to be very helpful in reducing my knee pain, and in fact along with the exercises recommended and additional advice/exercises from my sports chiro, the pain is gone and now I only have occasional hamstring tightness, which I had before the knee pain.
    I was one of those many people who bought a knee strap on Amazon! Needless to say it didn’t work, it actually made my knee hurt more, and it was pink so I couldn’t even give it away! Lol.
    Thank you for your help and awesome advice, keep up the great work! :-)

  13. Peggie May says

    I have recently been diagnosed with patellar tendonitis after 15 years of pain. In the beginning I was spinning 4-5 times per week. I was so addicted I only completely stopped spinning, when I could barely walk about 10 years ago. I’ve used the strap since then, on a daily basis while walking & exercising. It has enabled me to walk without pain. MRI indicates no problems. Treatments recommended from PT, Orthopedists & chiropractors have included: leg muscle strengthening , foam roller, shoes with orthotics for my extremely high arch, stretches. All have helped to some degree. Alleve seems to help. Lately I realized that the strap was adding to the pain, after I’d been walking for a while. So I’ve used it a lot less. Thanks for your info.

    • Martin Koban says

      Dear Peggie,

      Thank you for sharing your story!

      After such a long time, full recovery will require a lot of work and dedication. For the Aleve, which is a non-steroidal anti-inflammatory, check out this video I just uploaded yesterday: https://www.youtube.com/watch?v=-2JZEFvmk64 – it may help with the pain, but actually prevent healing.

      Also, since you’ve spent such a long time spinning, your quads may have a tendency for being super tight. Try the couch stretch I show here: http://www.fix-knee-pain.com/patellar-tendonitis-exercises/ to check if your quads need stretching. In combination with self-massage, this can help reduce discomfort.

  14. Jordan Soukup says

    Hey Martin,
    I am 6’8 and have had tendonitis for almost 6 years. i have tried using a strap, motrin, ice, stretches, and rest but nothing seems to work. i am really discouraged because i cant play basketball for a college team right now. tendonitis has almost made me depressed because i have been in pain for so long. im going try out the exercises on a slant board i recently made. is there any exercises that are more important and that i shoudl focus on?

  15. Hamza says

    How many sets and reps of eccentric squats in a day and how many times a week. Please help i have a bad habit of over training

    • Martin Koban says

      Hey Hamza,

      Start with two sets of ten twice per week and take it from there. If pain goes down, do a little more each week. Once you’ve reached 3 sets of 15, go back down to 2 sets of 10 and do a more intense variation (more weight on one leg).

  16. K.C. says

    I wanted to ask you, is it a bad idea if I use the leg machines in my gym to strengthen my legs, primarily the left one which has tendinitis? Since this problem started. I don’t do any leg strengthening exercises and I feel like the leg that has this problem is getting weaker because of it. Could you provide me some advice for this please?

    Thanks

    K.C.

  17. Anita says

    Hey!

    Thank you for this. I found this link while searching the internet and I plan on purchasing the book.

    I was diagnosed with patellar tendonitis nearly 2 years ago. I did the printed out exercises my orthopedist gave me and they helped. It stopped hurting, I could finally walk with no pain and even jog lightly. What happened after? I got too excited and ended up trying to run fast again (way too soon) just because I had no pain and I also wore heels to an event. Needless to say, pain was back. Not as painful as the first time. Went to ortho again, got the same advice. Did it, it felt somewhat better but still tight and uncomfortable. So for about a year now, I’ve been dealing with this. It’s not painful. Just uncomfortable and weird and I can’t run :( I did run once by accident because I nearly missed my bus. I had some pain after but I iced it and it was ok. But now, it’s just stagnant. Not a lot of pain but I’ve made no progress is 8 months…and it’s depressing because I was on my way to a healthier life.

    I’m obese. Once I lose about 60lbs, i’ll be in the healthy range but it’s so hard now because I was used to working out hard and eating at least 1800 calories. Now I can barely work out (got whiplast just recently so can’t even lift weights. my chiro is against it…) and I’m trying to restrict my calories to 1200 a day so that maybe I can lose weight by just eating well and the occasional walk I do to my bus stop. But going from 1800 calories to 1200 is really hard…

    My right knee is feeling amazing as usual. No problems, probably a little more flexible than my left. Never had pain in it. It’s just my left knee giving me the issues. I think my quads may be too strong compared to everything else since I focused a lot on biking on a high seat and leg lifts before. I’m afraid to do anything that might cause it more pain. It’s wrapped right now. I’m going to try the heating idea too. Also, I remember while I was working on my knee, my left ankle felt very weak after the patellar tedonitis injury.

    So I’m wondering. Will losing weight make my patellar tendinitis (tendinosis?) go away? And what exercises should I start off with?

    • Martin Koban says

      Hey Anita,

      Losing weight can make a huge difference for knee pain. Just the other day I read about a professional basketball player that was plagued with knee pain. He said he was just too heavy and needed to lose weight, so that’s what he’s been working on in the off-season.

      Until you’re in the healthy weight range, only do the self-massage and hip strengthening exercises. Don’t stress your knee too much. Also, if at all possible, I’d highly recommend you work with a qualified nutritionist such as these guys: http://www.precisionnutrition.com/ … going from 1800 calories per day to 1200 is just too much of a jump and will be very hard to sustain. Working with a pro that helps people with this sort of problem for a living will be very beneficial for you. After all, it’s not just about *WHAT* you should do (the food etc.), but also the *HOW* (the psychology behind making it happen and making it stick). Don’t fight this fight alone.

      With less body fat also comes less inflammation and your body may even be able to heal your knees without any additional work. If not, you can use my book or the material I share for free on my website, videos, and emails.

      I hope you’re back to enjoying your life soon!

      – Martin

  18. Andre says

    Good evening.
    I’m suffering from patellar tendonitis since 5 months, from april.

    It s got worsed because i’ve never stopped playing basketball since then.

    In july my physio took a look on my knee and said 2 weeks of rest and will be ok. I’d said: ok! great!

    I’ve never played basketball for at least one month but with working i was always walking, and it got worse.
    I took 10 days of tecar threatment and it was feeling really better, but at the first training, going slow, on advice of my physio, i felt pain again and all the day after.

    Now i have pes cavus. I think all started when i stopped using my orthopedic plantars because i had a new pair built to correct an achille’s tendonitis that was causing a lot of muscular problems on my left leg (the one with patellar tendonitis). So i’ve stopped wearin them and i feel better in general: running, no more pressure under the feet, no more ankle strains; but….but after some months i had my achille’s tendonitis back (really hard, couldn’t walK) and this Patellar tendon pain.

    I went again for orthopedic plantars…they solved my achille but not my patellar…..

    I know i should rest, but before takin months of stop…that means no movement..that means a worse life…i’ve tried Bauerfein Genutrain..

    I used just once, 2 days ago, and i felt really good….after the training (running slow) i had no pain…. and even the next day is going pretty good (just some soreness in the morning after weakin up) but in general no pain at touch or in movement..

    What you think about it??

    Regards
    AP

    • Martin Koban says

      Hey Andre,

      Definitely proceed with caution. You can’t know whether the patellar tendon has fully recovered or not (I doubt it has).

      I recommend you work with an SFMA-certified specialist to find and fix biomechanical issues in your body. You can find them here: http://www.functionalmovement.com/experts – be sure to select SFMA as certification. It helps you take the guesswork out of finding what’s wrong with your movement that is causing patellar tendon overload.

  19. Patti Bukstel says

    Hi Martin:
    I used your training program for 3 most last spring and it did a great job ridding me of my PT pain. I stupidly started training again, (without completing the program) on a very low level, ending up with PT pain again, in addition to pes anserinus AND anterior tibialis strain. Biomechanics problems plus balance issues brought this all on. With physical therapy I’ve controlled the latter two lower leg issues but remain with the PT.
    My question is: what do you think of KT tape? I started using KT two weeks ago for the tibialis pain (worked very well) and also on the patellar tendon to hold it up, based on the physical therapist advise. My PT pain increased. Do you feel the same about KT tape as the strap, that they are BOTH a crutch? Or is the tape better because it supports without the compression of the strap?
    I’ve also restarted your program and am determined to finish it this time.
    Thanks,
    Patti Bukstel, fellow personal trainer in Florida US

    • Martin Koban says

      Dear Patti,

      I’m not an expert on taping, so take my opinion with a grain of salt.

      I see taping as an excellent solution to aid in the recovery when used to improve muscle activation patterns or to unload overworked structures (e.g., patellar tendon). It’s not a permanent solution though, unless you’re a professional athlete in need of extra stability at the ankle or wrist for example (like athletes in jumping sports or fighters).

      Personally, I’d interpret the increased pain you’ve noticed in your patellar tendon as a bad sign. If anything, you want to pull the patella down to unload the tendon, not pull it up to put even more strain on it. Tight quads contribute to patellar tendonitis by pulling harder on the kneecap and the taping like you’ve described it seems to do the same, unless I’m misunderstanding.

      I wish you a speedy recovery Patti!

  20. Kushan says

    Hi Martin,
    I read your article about pattelar tendon strap. You advice us not to use the straps with damaged knees and still continue training. I agree with that but I want to ask a question.

    Do you recommend to use straps before the knee degeneration happens. Just to protect the knees or slowing down the degeneration tendons.
    For example i have health knees and i want to begin a training program for 3 months, which could hurt my knees by the time. Do you recommend using knee straps to reduce the damage in this case? To have a shorter recovery period after the program.

  21. Joshua Best says

    Hello my name is josh

    I agree with your video 100% because this happened to me. My knees started hurting so I looked into it and found out I had jumpers knee, but I’m a very active person so I couldn’t stand to be down. So I bought the straps and kept working out and playing sports. My question to you is this: I went to my doctor and he said that there was no tear but it was Patella tendinitis and he said 6 moths to a 1 year recovery until I could go running or play sports and told me I would never be able to lift weights again. Is this really true? Is there any way I could slowly build after a year of rest to get back to lifting again?

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