Patellar Tendinopathy — Free 2-Week Rehab Program

A progressive loading program built around the tendinopathy continuum model. Five modules covering the evidence, load management, and a week-by-week exercise protocol — from isometric loading through to heavy slow resistance and return to sport.

Patellar tendinopathy — pain at the inferior pole of the kneecap — is common in jumping and running athletes, and notoriously slow to resolve when managed passively. Rest leads to recurrence. Stretching the quadriceps compresses the tendon and can worsen symptoms. What the research consistently shows is that progressive loading, delivered at the right intensity and tempo, is the most effective long-term approach.

This program gives you that structure. It won't replace individual assessment — every knee presentation is different, and some need clinical input before beginning. But for people with a confirmed patellar tendinopathy who want to understand the evidence and get started, this is the right foundation.

What the Program Covers

What Patellar Tendinopathy Is

Why passive treatments fail — the tendinopathy continuum and the case for progressive loading

Load Management & What to Avoid

High-risk activities, quadriceps stretch caution, the 24-hour rule, and in-season management

Phase 1 — Isometric Loading (Days 1–7)

Cortical inhibition mechanism, wall sits, Spanish squat progression, and glute bridge foundation

Phase 2 — Heavy Slow Resistance (Days 7–14)

3-2-3 tempo principle, leg press, single-leg decline squat, and hip chain loading

Return to Sport & the Long Game

Full program schedule, Phase 3 energy-storage progression, and realistic timelines

Who This Program Is For

This program is suited to people with a diagnosis of patellar tendinopathy — or a strong clinical suspicion based on presentation (anterior knee pain localised to the inferior patellar pole, pain with jumping and landing, pain that warms up with activity but returns afterwards, warm-up pattern as a characteristic indicator). It is particularly relevant for basketball, volleyball, football, and running athletes.

It is not designed for people with patellofemoral pain syndrome, post-surgical knees, or acute traumatic knee injuries. If you are unsure of your diagnosis, an assessment before beginning is the right starting point.

What You Will Need

A wall for wall sits and Spanish squats
A decline board or wedge (25°) — or a folded mat as a substitute to start
A resistance band for hip work
Approximately 20–30 minutes, every second day for loading sessions

Please note: This program is for educational and self-management purposes only. Individual presentations vary — your assessment and management should be tailored specifically to you. If your symptoms are severe, worsening, or you are unsure of your diagnosis, please consult a registered health practitioner before beginning. Nothing in this program constitutes clinical advice for your individual situation.

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