knee pain below the kneecap? load the tendon, don't rest it. start here: wall sits, straight leg raises, heavy isometric leg extensions. part 2 — the progression — is coming on this page. if any of these hurt, see a physio first. his words. 🎥 @joe.mc.mahan (TikTok)
Patellar Tendon Pain: Where to Start (Part 1)
The fix for patellar tendinitis (jumper's knee) is loading the tendon without aggravating it. Three starting exercises, plus extra credit: tib raises or bent-knee calf raises to strengthen below the knee, RDLs or hamstring curls behind it. If any of these cause pain, see a physio before pushing through.
Exercises
- 1Wall Sit1 sets30s+ reps
Add time every session — builds tendon strength without irritation.
- 2Straight Leg Raise3 sets10 per side reps
Strengthens the quad without bending the knee.
- 3Isometric Leg Extension1 sets30s hold repsHeavy
Push against the loaded machine without moving — one of the best things for tendon pain.