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Beating Patellar Tendonitis (English Edition) von [Koban, Martin]
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Beating Patellar Tendonitis (English Edition) Kindle Edition

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Länge: 192 Seiten Word Wise: Aktiviert Verbesserter Schriftsatz: Aktiviert
PageFlip: Aktiviert Sprache: Englisch

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Are you struggling with patellar tendonitis (“Jumper’s Knee”) and can’t seem to make progress in recovering from it no matter what you do? It’s not your fault.

Keep reading to learn the surprising truth about how you can finally fix this situation.

The author’s story:

    “Back when I suffered from patellar tendonitis, I thought I was doing everything possible to treat this injury. I was stretching regularly, warming up before games, strengthening my legs, and doing whatever else doctors suggested might help. However, the pain never stopped.

    Sure, some days were better than others were, but I was still in pain and my athletic performance was severely handicapped. I was frustrated with my lack of progress, and I couldn’t believe that for all the effort and dedication I put into my training, I was being punished with pain that was impossible to get rid of. The worst part was that every time I thought I had made progress, the pain returned. The whole experience was so depressing that I almost quit playing my sport.

    Today, my knees are completely pain-free. I can play my favorite sports and train exercises that are extremely tough on my knees, such as deep single-leg squats, without having to worry about knee pain. I would have never imagined this to be possible. Today, my legs are stronger than before my injury, and the best part is that I know exactly how I can continue to get them into even better shape without any risk.

    The reason I struggled with patellar tendonitis for so long wasn’t my fault. I already knew some of the things I had to do, but to beat the odds, I needed to fix a number of hidden causes for patellar tendonitis and learn how to strengthen my weakened knees without reinjuring them. It took 3 years of research and self-experimentation to collect this knowledge, but now it is easily available in this book.”

    Martin Koban, Author of Total Knee Health

The reason people struggle with healing jumper’s knee is because they’re using an outdated treatment approach that is based on research just as outdated. Your rehab efforts are doomed to fail if you don’t eliminate all hidden causes for patellar tendonitis. These often ignored causes determine how much stress you patellar tendon is subjected to when you’re moving and if you don’t correct them, you will continue to overload your patellar tendon and the injury will simply reappear.

Beating Patellar Tendonitis will hand you a proven treatment formula to fix these hidden causes of jumper’s knee and give you the tools you need to stay pain-free for life. The advice in this book is based on 3 years of self-experimentation through trial and error, hundreds of research studies published in academic journals, and the combined knowledge of thought leaders in the fitness industry.

You Need to Buy This Book If:

  • You’re an athlete with patellar tendonitis and you want to set new personal records

  • You want to get rid of tendonitis knee pain once and for all

  • You play volleyball, basketball, or any other sport that requires a lot of jumping and you want to stay on top of your competition

  • You’re an athletic trainer and want your clients to stay healthy

  • You’re a doctor and want to learn more ways how you can help your patients beat patellar tendonitis

Über den Autor und weitere Mitwirkende

Martin Koban is a personal trainer from Berlin, Germany. Martin began his research into knee pain and the requirements for healthy knees in 2009, after his brother suffered a meniscus tear during volleyball training. In the years that followed, Martin passionately studied the subject to learn how knee injuries can be prevented and how you can eliminate knee pain by fixing its underlying causes. Martin has since shared this approach through a self-help website that has helped over 800,000 people from around the world and he published two books on this subject, “Total Knee Health” and “Beating Patellar Tendonitis”. Martin has independently worked with Germany’s national volleyball team and the methods taught in his books are being used by numerous other professional, as well as recreational athletes from a wide range of sports.


  • Format: Kindle Edition
  • Dateigröße: 1671 KB
  • Seitenzahl der Print-Ausgabe: 192 Seiten
  • Gleichzeitige Verwendung von Geräten: Keine Einschränkung
  • Verkauf durch: Amazon Media EU S.à r.l.
  • Sprache: Englisch
  • ASIN: B00F9210UI
  • Text-to-Speech (Vorlesemodus): Aktiviert
  • X-Ray:
  • Word Wise: Aktiviert
  • Verbesserter Schriftsatz: Aktiviert
  • Durchschnittliche Kundenbewertung: 5.0 von 5 Sternen 2 Kundenrezensionen
  • Amazon Bestseller-Rang: #202.843 Bezahlt in Kindle-Shop (Siehe Top 100 Bezahlt in Kindle-Shop)

  •  Ist der Verkauf dieses Produkts für Sie nicht akzeptabel?


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Format: Taschenbuch Verifizierter Kauf
Nach der Diagnose Patellarsehnenentzündung verging fast ein ganzes nutzloses Jahr mit Schonung, Krankengymnastik, wieder Schmerzen, Schonung usw.usf. bis mit das Buch von Martin Koban in die Hände fiel.
Wer wieder schmerzfrei Sport machen - oder auch nur Wandern oder Gehen- möchte, sollte sich an die Übungen und Empfehlungen dieses Buches halten. Das gestärkte Knie wird es einem danken.
Warnung: Es braucht eine gewisse Selbstdisziplin die Übungen über Wochen und Monate durchzuhalten.
Einziges Manko dieses Buches: Es gibt es nur in englischer Sprache. Eine Übersetzung wäre lohnenswert.
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Format: Taschenbuch Verifizierter Kauf
Chronische Kniebeschwerden haben mich zu diesem Buch geführt. Der Autor gibt gute und klaren Anweisungen, was man im Falle der chronischen Patellar Tendonitis zu tun hat - und vor allem auch was man weglassen kann. Auf der Webseite gibt es viele ergänzende Hinweise, die das Buch noch abrunden.
Leider genügt es nicht, bloß das Buch zu kaufen und unter den Kopfpolster zu legen. Man muß natürlich ein recht rigoroses Programm durchziehen, um seine Kniebeschwerden los zu werden.
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Die hilfreichsten Kundenrezensionen auf (beta) HASH(0x9620d654) von 5 Sternen 73 Rezensionen
21 von 21 Kunden fanden die folgende Rezension hilfreich
HASH(0xa3652574) von 5 Sternen My knee is the strongest it's been in nearly a decade 1. Oktober 2013
Von J. Prince - Veröffentlicht auf
Format: Kindle Edition Verifizierter Kauf
I've struggled with patellar tendinitis since 2009, when I was told that it was only surprising it had taken so long for me to develop the condition, because everyone who has had the type of surgery I've had (a lateral release) develops it eventually. After months in physical therapy, there was no progress. I kept trying to rehab my knee but would reinjure it, time and again.

I started following Martin Koban's program in April 2013 (it was published on his website before he finished this more detailed book). After 6 months, my knee is the strongest it has been since I finished a year's worth of physical therapy surrounding my second knee surgery in the mid-2000s. I am in the process of adding back higher impact exercises, and the additional details in this book are just what I need to get back to the sports I love (running and Irish step dancing).

Mr. Koban's program is based on solid scientific evidence; he references the studies, and through my own PubMed search and reading of primary literature, I have confirmed that he knows what he's talking about (and now I have empirical proof, through my own knee, that his method works). His careful descriptions of the exercises and his emphasis on proper form should help make sure you're doing the exercises properly, getting the most benefit with minimal risk. It is important, however, to see a healthcare professional to get a proper diagnosis and to have someone check your form for you.

For anyone struggling with patellar tendonitis, this book will be an invaluable resource for healing.
12 von 12 Kunden fanden die folgende Rezension hilfreich
HASH(0x95fe4bb8) von 5 Sternen FANTASTIC PROGRAM! 27. April 2014
Von Robyn - Veröffentlicht auf
Format: Taschenbuch Verifizierter Kauf
Why I purchased this book:
Roughly three years ago I had a spinal reconstruction after no longer being able to deal with the pain from shattering my T9, T10 and T11 in a car accident. I will first point out that I am only 26, so I have a lifetime ahead of me, which means that understanding how I can strengthen my body from the foundation up has become a huge part of pain relief. About two years ago (a year after my surgery) I began to lift weights. Of course, I began this process slowly and did a lot of research (credible sources) to understand what I should know about my body and what I needed to do to prevent it. With that, a lot of trainers don't do things correctly, so watch for a trainer that practices what they teach. Someone who doesn't have people start with the foundation of the body is just throwing them into results. Lastly, if you walk away from 12 weeks of training and are unable to workout or understanding what to research on your own you were not "TRAINED" properly; that is, the very word training is to teach someone.

Needless to say my back pain has improved A LOT, and I have a much stronger body overall. During this process I moved to quickly in training my legs and gluts, which got me to the point of patellar tendinitis. If your knees hurt while walking up the stairs, you already more than likely have it. After doing core and back strengthening on my own and being successful (I highly recommend the Tupler Technique - most outstanding core program I have ever used in my life!) I decided to utilize this program. Ir is partially because I tend to trust Amazon reviews more than anything; hence, why I feel the need to write them. It was extremely important for me to make sure the foundation of my body was strengthened because I can't have another serious issue --- so when my lower SI joint began to hurt and my right hip felt strained I moved fast in buying this book.

How this program worked: First and foremost, healing anywhere is slow, so be patient!!! It is very challenging because you are working your muscles, joints and training your brain in ways you have never done before. Everything in this book is critical and can be applied to the rest of your body, especially the foam rolling. Even if you think you have foam rolling down, this book teaches you effective ways to foam role, so regardless if you think you know it all, you don't. This book is backed by outstanding research, and coming from an academic mindset I appreciate that aspect about this book. I am also no expert with fitness and anatomy, but with the injury I went through, and still go through, I have found that understanding my own body and why things happen benefits me in all anatomical aspects. I have been doing the program around 4 weeks, but I was much tighter than I thought so I will be listening to my body and extending the phase 1 out for another few weeks. I do the exercises three times a week and the other parts (stretching and joint mobility) around 5 days a week. Life gets hectic so I set a realistic goal for myself so that I would fulfill the phases of the program. I will say, however, even doing the total program three times a week will help immensely with pain from your lower back and down. I can go on and on about this program but if you experience Achilles pain, plantar pain (bottom of the foot), patellar tendonitis, lower back pain or just pain in general BUY IT! In addition, to helping with patellar tendonitis this book teaches you about the significance of compensating in other areas, which is very underestimated in my opinion. It is important for everyone to understand how the human body connects and how not being active, consistent, and smart about how you train can counteract the benefits and cause injury. This book has helped me immensely and I will implement these principles into my workout routine for the rest of my life. It is also a cost effective way to avoiding doctor bills and PT bills, although sometimes you just need to do those options if you are lacking in doing these exercises properly.

I will also say one last thing, which is that you will need a foam roller (I recommend buying two - a half and full length roller), I recommend also buying a smaller hand held foam roller, a tennis ball (or foot roller), a slanted squat board, and a tall stick. All of this cost me about the same or less than a PT session - just a thought.
14 von 16 Kunden fanden die folgende Rezension hilfreich
HASH(0x95fe4a98) von 5 Sternen An honest book 24. Februar 2014
Von Kyle McLean - Veröffentlicht auf
Format: Kindle Edition Verifizierter Kauf
I have suffered from chronic, mysterious knee pain. Though I have seen a big improvement over the two years since it initially started, judging from my come-and-go symptoms (and my visit to my physician), it was most likely some form of overuse injury. However, simply taking it easy and using the RICE method wasn't getting to the root of the problem because it was a nagging, recurring thing despite giving up running, jumping, et cetera. I will point out that I wasn't to the point of horrible pain, having my knee give out, nor did my doctor see any evidence of tearing on physical exam.

I purchased this book in the hope that I could find some answers. I believe this book is a good and honest work because the author is using a lot of current research and is a practitioner of these methods in real life and professionally.

I would like to point out that nobody should just buy a book about patellar tendonitis without a diagnosis, but I didn't have much money or medical insurance and I thought this would be a good way to at least try and stop making it worse.

It actually did much more than that. I believe in this book because it's a good training tool for treating the problems with your legs that ultimately lead to bad knees and a tool for getting your legs into proper shape, rather than just treating the symptoms. Looking at my routines and charting my pain gave me a good gauge for exactly how much use my legs were getting just in daily life and where/when I had to cut down as well as how I could stretch them out/improve my mechanics to perform better. I have made a lot of gains both in reducing my pain and being able to walk for slowly increasing amounts of time at a 0 pain level by adhering to what is here.

I will say don't bother picking this book up unless you are serious about committing to it because it will take a lot of work. This is a method that is probably only as good as the commitment you have with it.
3 von 3 Kunden fanden die folgende Rezension hilfreich
Von IBHIPRU2? - Veröffentlicht auf
Format: Kindle Edition Verifizierter Kauf
This book is extremely well written and well researched. The phased massage, stretching, mobility, and strength routines are based on scientific evidence and have been proven to successfully treat patellar tendonitis. I’m four weeks into the program and am showing some good progress. So why did I give the book only four stars? The book did not go far enough and discuss a complimentary therapy that may be needed by those sufferers who have a chronic tendonosis and not simply tendonitis that has recently surfaced for the first time. My patellar tendon problems began six years ago when I was training for the world senior games. I have aggravated the problem repeatedly over the years by running and playing tennis. Recently, a Physical Therapist (PT), while examining my knee, identified significant scar tissue impacting the patellar tendon. The PT explained that scaring, which occurs each time you injure the knee, builds up and can interfere with movement, cause pain, and prevent the tendon from healing properly. He indicated there was a PT specialty called ASTYM (pronounced A-STEM) that could provide a non-invasive removal of the scar tissue. He referred me to another PT having the necessary certification and I have been under his care for just over one week. ASTYM is actually a refinement of an older therapy called Implement Assisted Soft Tissue Mobilization (IASTM). Basically it involves using a hard implement to gently but systematically break down scar tissue. From the website: “Astym treatment stimulates tissue turnover, scar tissue resorption, and the regeneration of tendons, muscles and other soft tissue structures”….”ASTYM treatment is typically provided twice weekly for four to five weeks and is done in conjunction with eccentric loading, stretching, and functional exercises”…”The ASTYM process actually makes the tissue of the body stronger, and allows a patient’s body to become adapted to greater stress without injury”. According to the website, the therapy has proven to be 97% successful. When I went to the ASTYM therapist I took Martin’s program with me and the PT indorsed it 100%! One other important point….insurance covers the treatment!
2 von 2 Kunden fanden die folgende Rezension hilfreich
HASH(0x95fedab0) von 5 Sternen Great stuff, but it may be too much for most of us 25. April 2016
Von Abacus - Veröffentlicht auf
Format: Taschenbuch Verifizierter Kauf
There is no question that Martin Koban has put one of the most authoritative and inclusive well researched material on the subject. My rating reflects that the book, although short in appearance is pretty overwhelming. I read and studied the book in detail, took 10 pages of copious notes and was left baffled about what to do next in order to treat my recurring case of patellar tendonitis.

Imagine you go to a physical therapist to treat your tendon, and he gives you a “basic” recommendation of more than 20 different exercises and stretches to do slowly, diligently, every single day. Many of those exercises are for each leg. So, your basic physical therapy routine is certainly going to take you over an hour every day and may well take you an hour and a half or so. How realistic is such a therapy program for common mortals? Granted if you are a professional volleyball or basketball player (which I gather the author played at close to that level), such a commitment is both warranted and easy to make. Your sport is your full time job. It is your life. For the rest of us with often a full life as is with a 50 hour job and a family life such a therapy program’s intensity is just not realistic.

I still give the author a pretty high rating for the commitment to his topic, the abundance of info he provides, and the generosity and engagement he conveys towards his audience. He demonstrates all of the above by maintaining the most informative blog on the subject, including excellent videos, and responding to readers’ questions personally. I had problems accessing some of the materials from his blog. And, he sent me a personal note with the attached pdf files. Those included very helpful visual info on all the different exercises concentrated in just a few pages.

The additional info the author does provide at his blog helps streamline a lot the overall information provided within the book. And, it assists in your formulating your own personalized physical therapy that will be more manageable. Also, you probably should focus on your most pressing imbalances and do the eccentric squats (with or without a board) as soon as your knee can take it. It appears several other sources recommend such squats as the main therapeutic exercise. By doing so, you may streamline your personalized programs to 15 to 20 minutes a day and hopefully get about 80% of the results you would get by doing the 90 minute program thing as outlined within the book. This is an individual empirical thing. You may have to try a few different iterations and see what works best and how much time you are comfortable committing to on a sustainable basis. The key is sustainability. I think that even Martin Koban would agree that there is no point starting on the 90 minute program if you have time to doing it only once a week. In such circumstances, I would think you would be a lot better off doing a much shorter program that you can actually maintain at least four or five times a week without stress. If it is stressing your time, than it is counterproductive.
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