Patellar Tendinopathy Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 5/10 whilst completing this exercise programme.
1. Eccentric Squat
- Perform this exercise on safe flooring, wearing suitable footwear.
- Begin the exercise in upright standing with a firm surface/object nearby to use for support/balance if required.
- Have your feet hip-width apart with the toes facing slightly outwards.
- Bend your knees and hips as if lowering in to sitting – focus on going down slowly and with control.
- Return to start position.
- Aim to take 5 seconds on the way down and 1 second on the return to standing.
2. Raised split squat
- For this exercise, you will need a secure raised surface behind you such as a small step.
- Stand upright in front of the surface facing away from it.
- Transfer your weight on to the target leg and place the foot of the trailing leg up on the small step.
- Bend the knee and hip of the standing leg so that your hips lower directly downwards to the point where the trailing knee is just off the floor.
- Hold for 3 seconds before squeezing the buttock and thigh muscles to straighten the standing leg – do not forcibly lock out the knee.
- Repeat for the recommended repetitions.
3. Step up with eccentric focus
- Stand side on to a box/platform approximately knee height with the target leg closest to the platform.
- Lift the leg up and place the foot flat on top of the platform.
- Slowly shift your weight on to the leg on the platform and transition in to standing by pushing up using the buttock and thigh muscles.
- Once upright on top of the platform, reverse the motion focusing on lowering down through the targeted leg slowly, touching down the supporting leg when you can no longer control the movement.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This plan is focusing on maintaining range in the knee joint, loading the tendon in a supported way and maintaining the quadriceps (thigh muscle) power and stability. We suggested carrying this out once a day over for 2-6 weeks as pain allows. Pain should not exceed 4/10 on your perceived pain scale whilst completing this exercise programme.
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This is the next set up in the plan. More focus is given to progressive loading of the tendon and strengthening the quadriceps muscles which power the kneecap and tendon. This plan is likely to give some pain which is expected and nothing to worry about (3). Pain level should be manageable around 5/10 on a pain scale.
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