Been working through quad tendinitis for the last month and a half. It doesn’t generally hurt once warmed up but hurts during random daily activities (Up or down stairs or getting on or of the toilet). As it got worse I decided to address it and started doing only tempo pin squats just above parallel for the last two weeks and it won’t seem to go away. What’s next if those don’t work? And are knee sleeves useful for this?
How, specifically, have you been programming your loaded rehab work? Is there any part of the squat’s range of motion where you are completely pain-free?
I’ve been doing an HLM program so I just decreased the weights and did the tempo pin squats above parallel every workout with lighter weights than I was doing previously.
While training I would only feel pain in the last quarter of the eccentric portion of the squat. It would be almost non-existent once warmed up. for instance, last time I squatted heavy I felt no pain during the movement but felt the pain when I stood up off the bench during my rest. Most of my pain is throughout the day and seems to be unrelated to wether I squatted that day or not.
The way I rehabbed mine involved doing 4 sets of 6 reps, two times per week. I started at a fairly high pin height, and with fairly heavy weights (~300-315 lbs). Second session I’d drop the pin height by a notch at the same weight. Next week, add weight in the first session, drop the pin height in the second session. Etc. This is with the small “westside hole spacing” on my Rogue racks.
Tendinopathy takes a LONG TIME to improve. Two weeks isn’t anywhere near long enough to realize significant benefit for this yet. Mine probably took 6-8 weeks before I was back to getting below parallel without pain. You must be patient.
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Thank you for the information Austin, I am following along because I have been dealing with the same problem as the original poster for the past few months.
While you were rahabbing your knee, did you have zero pain performing the pin squats every session and also zero pain through out your day performing normal activities like walking up stairs? I am wondering what amount of pain is acceptable to work through.
I appreciate the response and will follow the above protocol. Patience it is.
Is is there any benefit to knee sleeves during this process and going forward to prevent it in the future.
Sleeves probably don’t provide a significant benefit (just a guess based on the current understanding of pathophysiology of tendinopathy and how we think it “heals”), but probably don’t cause any harm either. I continued to use them when I rehabbed mine just for comfort.