Patellar Tendon Rehab Exercises

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Today's video covers patellar tendon rehab exercises that you can implement at home. Patellar tendinopathy, also known as jumper’s knee, is a condition characterized by pain and dysfunction in the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia). This overuse injury is common in athletes who engage in repetitive jumping, running, and explosive lower-body movements. The patellar tendon plays a critical role in force transmission during knee extension, and excessive loading can lead to microscopic degeneration and pain. Unlike traditional tendinitis, which involves acute inflammation, patellar tendinopathy is primarily a degenerative condition affecting the collagen structure of the tendon. Symptoms typically include pain localized to the inferior pole of the patella, stiffness after periods of inactivity, and increased discomfort with activities like squatting, jumping, or descending stairs.

Rehabilitation for patellar tendinopathy focuses on progressive loading to improve tendon structure and function. Eccentric and isometric strengthening exercises are key components of treatment, as they help stimulate tendon adaptation and reduce pain. Early-stage rehab often includes isometric holds (such as wall sits or Spanish squats) to provide analgesic effects and improve load tolerance. As symptoms improve, slow, heavy resistance training (e.g., squats, leg press, or step-down exercises) is introduced to enhance tendon resilience. In later stages, plyometric training (such as jump landings and depth drops) is gradually incorporated to prepare the tendon for high-impact activities. Additional interventions may include soft tissue work, activity modification, and biomechanical assessment to optimize movement patterns and reduce excessive tendon stress. A structured and progressive rehab program is essential for long-term recovery and return to activity.

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00:00 Introduction
00:23 Exercise 1: Goblet Squat
02:22 Exercise 2: Forward Lunge
04:04 Exercise 3: Step Down/Decline Squat
06:15 Exercise 4: Hopping Progression
08:02 My Self-Guided Rehab Book