Best Way to Build Knee Tendon Strength | 5 Patellar Tendon Exercises

These are the best exercises to get rid of knee pain and build knee tendon strength.
Patellar tendonopathy/ patellar tendonitis can be really frustrating and without a progressive plan, it can seem like nothing is helping your knee pain get better.
When it comes to choosing exercises for knee pain, you want to be progressive. Instead of looking for one specific exercise that will fix your pain, think about how to gradually add more load to the knee over time so that you can build tendon capacity without causing a flare up.
Patellar tendon pain is particularly common in young athletes below 30-35 years old who compete in sports that require jumping, change of direction, running, etc.
Significantly changing a training stimulus such as suddently starting plyometric training or playing a basketball tournament for 8 hours in a weekend after typically only training a few hours per week can cause patellar tendonopathy.
Lower Load:
#1: Wall Sit
Injuries can reduce quad activation (and change your technique) and you need to restore that.
#2: Spanish Squat
Can Progress to Single Leg
These help dial back stress on the patellar tendon to reduce pain but still get a training effect.
The demands of sport require that you get beyond this phase!
Higher Load:
#3: Hack Squat against the wall
#4: Heel Elevated Split Squat Pushing the Knee Forward
#5: Stepping Down off Box to Isometric Pause
Running Forward or band pulling you forward stop on one leg
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[@rozsdasusz]

Pure gold, these videos...

[@massimosanticchia3404]

The best video on strengthening knee tendons

[@komalkrish9221]

It really is helping me so much :)

[@vicdelaflor]

Thanks

[@plothaki]

What about frequency? I heard its optimal to do these like twice a day if you cam tolerate it.

[@ayeshaghaffar3709]

It feels like these would prevent injuries from hiking - correct?

[@kristineconnelly9499]

Hello! Is there an official term for the wedge equipment @3:27 for the Heel Elevated Split Squat?

[@TheMovementSystem]

I'm not sure. I think some people call it a wedge

[@dilipkumaar9435]

How often in a week….I hit the gym 4 times a week and play college 🏀 as well

[@SunilSharma-re1hq]

❤

[@TheMovementSystem]

Which one of these movements are you going to start with?

[@jjhbball]

Gonna try the SL wall sit!

[@rahuldubey1949]

All of them

[@dilipkumaar9435]

What’s the frequency for such movements

[@tomislavgoshevski1659]

Science says and suggest that you should do these exercises EVERY DAY but... the session cant be longer that 10 minutes so 4 set of 45 sec with 2 min rest will cover that with only one exercise (you should start with wall sit). Also you should do these muliple times a day with 6 hour sepperatio from session to session, that as if u can squeze a session in withint your ball and gym workouts. You can also do them (the ismoetrics) for a warmup and reduce pain before training.

[@chrishansen9379]

Do you have advice for inner knee pain?

[@TheMovementSystem]

Video comes out Monday at noon

[@chrishansen9379]

@@TheMovementSystem Awesome!