Got patellar tendon pain? Try this out!
ЁЯТеPatellar Tendon Pain AKA тАЬJumperтАЩs KneeтАЭЁЯСЗ
ЁЯТеIf you have this, itтАЩs likely because your patellar tendon was over-stressed beyond what it can currently handle (due to loads that are too high or lack of recovery).
ЁЯФС Try 5 reps of 45 second holds
ЁЯФС 2 min of rest in between each rep
ЁЯФС Keep your knees at roughly 60 deg angle
ЁЯФС 7/10 intensity
ЁЯФСShould not increase pain during or after exercise
ЁЯУЪA research article found that this protocol using a knee extension machine provided significant short term pain relief. Most people donтАЩt have a knee extension machine at home, so you could try out a wall sit instead!
ЁЯФСIt may be useful during the season of competition to decrease pain and allow the athlete to compete, if needed.
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Video Overview
This video presents “Got patellar tendon pain? Try this out!” — ЁЯТеPatellar Tendon Pain AKA тАЬJumperтАЩs KneeтАЭЁЯСЗ ЁЯТеIf you have this, itтАЩs likely because your patellar tendon was over-stressed beyond what it can currently handle (due to loads that are too high or lack of recovery). ЁЯФС Try. Whether you are preparing for a procedure, studying the technique, or learning how a condition is assessed, the recording shows the process as it is performed in practice.
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Educational content only — not a substitute for professional medical advice.
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