𝐏𝐀𝐓𝐄𝐋𝐋𝐀𝐑 𝐓𝐄𝐍𝐃𝐎𝐍 𝐑𝐄𝐇𝐀𝐁
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💥 Patellar tendon issues? Achy knee? Right in the front? Well here is how you can begin the process of strengthening the tendon and surrounding structures to help it adapt! Isometrics are commonly used initially for tendons which is when a muscle is being contracted but isnít moving (lengthening or shortening). This has also been found to produce a pain killing effect. From here you can progress the exercises strategically to help the tissues adapt and get a stronger healthier knee! Hereís how....
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1️⃣ Perform a resisted knee extension isometric by grabbing and band and twisting it around the foot as shown so that it doesnít slip up. Now extend the knee fully and hold for up to 45 seconds for 5 sets.
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2️⃣ Once the knee/tendon becomes used to the first exercise, we can progress the load by performing an isometric lunge. This is just putting more weight on the knee and increasing the stress on it which is the goal.
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✅ If any of these are causing increased discomfort after or the next day, stay at the stage you are at and back off the load, or go back 1 stage. Slow smooth transitions are key!
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