Sara
Forum Replies Created
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Hi Tobi! So patella tendinitis can stem from a few various things. First of all, I would always recommend looking into form and how you’re actually lifting the weight – Are you bouncing out of the bottom? Whats tempo like? Can you control the weight properly? If even one of these things is slightly out of whack distribution of weight can be off, causing other areas of the leg to take over .
A lot of tendinitis issues come from a sudden increase in stimulus (one you’re not used too) or incorrect firing patterns, the tendon in question suddenly takes the the majority of the force which causes damage. First things first, I would always recommend going to see a physio/sports therapist. Get someone to assess you one to one , as this can expose any issues with the kinetic chain that could possibly be causing the incorrect distribution of weight (even poor ankle mobility may be the cause of this) they can then give you the correct rehabilitation program to get you back pain free.
Something to get started on would be to release off your quadriceps – the quadriceps connect to the knee cap via the quadriceps tendon, the knee cap is then connected to the shin via the patella tendon, when the quads get tight , it pulls on the patella , resulting in the patella tendon being put on a stretch, which predisposes you to injury. Think of it like a train, one carriage connects to the other and when one moves forward they all have too, so in this case, when one is pulled to a stretch, they all follow this pattern. I would really focus on getting those quadriceps and hips released off and see if that helps. It also wouldn’t hurt to do some ankle mobility work as well!
I hope this helps a little! As mentioned I would definitely get yourself in to a physio to have an assessment .
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As other athletes have said – I would drop the weight and reassess form. It may also be a lack of mobility through the hip region, so it might be worth going to see a massage therapist/physio to get things loosened off.
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Afternoon everyone! Hope you’ve all had a good day! Pull this morning , steady session was had! Everything felt bang on today with some good activation all over, so cannot complain! Spent the morning in the warehouse and then home to walk the pup and sort out a new bits of life admin!
Got legs tomorrow with a client which is going to be ace! Then a chilled weekend indeed!
Looking forward to it!
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I’ve always struggled with my left catching up with my right – but after a considerable amount of rehab and activation work (with sports massage thrown in weekly) I’ve managed to bring it up to match. As the above athletes mentioned , I would deffo get in to see a physio, to see if anything is causing this imbalance (tightness alone can do this) that would be a good place to start.
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As Kuba has mentioned – I couldn’t agree more.
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Upper session completed this morning – very happy with how things went in that session. Upper session has stayed the same for the majority if this year with the slight change ot Atlantis shoulder press to high incline press – which feel ace! Pull tomorrow morning which is always a good one 🙂
Worked at the warehouse this afternoon and then home to do some admin for flights etc this year as want to get this sorted asap! Very exciting indeed!
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Agree with whats being said by everyone here! Avoid fats around the workout window, maybe a little pre workout, I would also deffo increase slightly 🙂
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Trusted source from my experience of using their Femtest – always good to go
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A really good day today!! Posterior was a bloody solid session – Cal and I made some slight adjustments to overall exercise amounts and volume – session is now looking like this
Hip flex – 2 sets
Single leg curl – 2 sets
Hyperextension – 2 sets
Leg press (quad emphasis) 1 set
Plate loaded low row – 2 sets
Cable pullover – 2 sets
Much more manageable with application of intensity absolutely bang on, happy girlie indeed!
Also checked in with Tom today aswell – changes going forward are a slight drop in food (50g carb on TD and 25g carb on NTD ) 20mcg daily going in also . The beginning of prep is always a little boring tbh! So I cannot wait till things really start to change!
Rest day tomorrow with a few client calls happening – so a slightly less crazy day! Should be a good day regardless!
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Monday done and dusted! Mondays are always rammed which is a good one! 2 set ups done today which is ace ! Always beyond blessed when people come to me for coaching, best part of my job is seeing people change their lives for the better, so that’s always ace 🙂
Push today was a little hit and miss , no numbers moving and some regression on movements , so relayed this back to coach and shall see what he says in check in in the morning
Posterior tomorrow so hope to see some progress there!
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Heck couldn’t have said it better – if you’ve never heard of it and you’re questioning it, then don’t use it
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I use insulin needles and jab frequently – I do as Hilly has said and just backload the pin 🙂 easiest way to do it IMO!
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Hi guys ! Hope everyone is well! It’s been a mad weekend this weekend, hosting my very first seminar with the crew from the beyond condition podcast. These ladies have come into my life and given me more purpose then ever, and to be able to host a seminar alongside then promoting positive community is something I am truly blessed to have been asked to do, and the best thing is , we’ve had some awesome feedback and have been asked if we want to do more around the UK, which is HUGE so some very exciting things in the works!
Because of this , rest day was had yesterday and legs was done today, another really good session in the bag, so cannot complain! Push tomorrow after client set ups and check ins! Another week to be better!!
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Good evening Team ! Hope everyone has had a good day! So updated in regards to prep ! Please see below the changes being made !
TD DIET
KCAL 3105 –
225 pro
450 cho –
45 fat
NTD
KCAL 2705
225 pro
350 cho
45 fat
STEP COUNT
12k per day
No cardio
PED
1mg Femtest 3 x week
1iu am 1iu pm Biolabs GH
20mcg Clen on wake 3 x per week (mon wed fri)
150mcg T4 per day (pm pre bed)
My starting weight was 84.4kg/186lbs – Todays weight 79.3/174lbs , thats 12lbs down in 2 weeks (14 weeks out this weekend) so we’re in a good spot to continue ticking along!
Training to stay where it’s at , so no changes there. Feeling good. Pull today was steady which is what we like!!
Check ins to twice a week now (Tuesday and Friday )
Exciting times!
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I normally have my meal around 90 mins prior to training just purely because it’s what feels most comfortable for me. If you can digest your meal well , you could probably do anywhere between 60-80 mins 🙂