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How to fix patellar tendonitis. Key takeaway: the spanish squat isometric performed 5 sets of 45 second holds often decreases patellar tendon pain in the short term while you slowly rebuild your tendon capacity with HEAVY slow tempo strength exercises. If this does not change your pain at all or makes it worst - you likely dont have tendinopathy & have a different kind of knee pain. #kneepain #basketball #volleyball #legday #gym #fitness #jumpersknee #jumping
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Dr. Ulrick Jean-Pierre PT, DPT on Instagram: "Diagnoses I commonly treat using Spanish squats as a Doctor of Physical Therapy • Patellar tendinopathy: Allows targeted quadriceps loading while reducing compressive stress at the knee, helping manage pain and improve tendon capacity. • Post-ACL surgery: Builds quad strength and knee control in a safe, joint-friendly position during early to mid-stage rehab. • Post-meniscus surgery: Promotes controlled knee loading, improving strength and tolerance
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Abraham Armas M.S. | Football Performance Coach on Instagram: "Patellar tendonothaphy needs load. 1️⃣ Hold these Spanish Squats for 45 sec for 3-5 sets every day. 2️⃣ Progress to Reverse Step Ups 8 reps x3 sets (3sec up and down) 3️⃣ Progress into jumping once you can tolerate. ‼️ Isometrics trigger the tendon to produce more collagen making it stronger, unlike squating ‼️A stiffer tendon means better force transfer for jumping, sprinting, and cutting. ‼️ Consistent tension “re-trains” the tendo
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Abraham Armas M.S. | Football Performance Coach on Instagram: "Patellar tendonothaphy needs load. Hold these Spanish Squats for 45 sec for 3-5 sets every day. ‼️ Isometrics trigger the tendon to produce more collagen making it stronger, unlike squating ‼️A stiffer tendon means better force transfer for jumping, sprinting, and cutting. ‼️ Consistent tension “re-trains” the tendon to handle force without sending pain signals. ✅ Comment ‘KNEE’ to receive my full free return guide"
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