Stop Knee Pain: Quad & Patellar Tendonitis Fix

Summary by Krater

Dr. Aaron Horschig of Squat University explains patellar and quadricep tendonitis, how they develop from unexpected training loads, and how to rehab them using isometric wall sits, single-leg declines, and box squats.

From the video

Answers: How do I fix patellar tendonitis and quad tendonitis?

• Patellar tendonitis
• Quadricep tendonitis
• Tendon rehab
• Isometric wall sits
• Single-leg Bulgarian split squats
• Box squats
• Pain provocation test

Exercises

• wall sit · wall · 5 sets of 45 s
• single-leg wall sit · wall · 5 sets of 45 s
• single-leg Bulgarian split squat · barbell
• box squat · barbell
• single-leg decline squat · plate

What it concludes

• Patellar tendons can tolerate up to 15,000 Newtons of force, which translates to 15 to 19 times your body weight.
• Quadricep tendons are thicker than patellar tendons and can sustain even greater loads.
• Tendinopathy typically develops from an unexpected increase in training load or deconditioned tendons rather than simple overuse.
• Tendon injuries have a three-stage process: reactive, disrepair, and degenerative.
• Isometric wall sits decrease pain for up to 45 minutes after performing them and improve quad muscle control.
• Single-leg Bulgarian split squats help expose weak links and load the tendon safely to spark healing adaptations without compensation.