Got patellar tendon pain? Try this out!
đĨPatellar Tendon Pain AKA âJumperâs Kneeâđ
đĨIf you have this, itâs likely because your patellar tendon was over-stressed beyond what it can currently handle (due to loads that are too high or lack of recovery).
đ Try 5 reps of 45 second holds
đ 2 min of rest in between each rep
đ Keep your knees at roughly 60 deg angle
đ 7/10 intensity
đShould not increase pain during or after exercise
đA research article found that this protocol using a knee extension machine provided significant short term pain relief. Most people donât have a knee extension machine at home, so you could try out a wall sit instead!
đIt may be useful during the season of competition to decrease pain and allow the athlete to compete, if needed.
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