How to Fix Knee Pain [Is It Patellar Tendonitis?]

Summary by Krater

Dr. Aaron Horschig explains how to diagnose true patellar tendinopathy and demonstrates the Spanish squat isometric exercise to decrease pain and improve quad strength.

From the video

Answers: How do you fix patellar tendinitis and tendon pain?

• Patellar tendinopathy diagnosis
• Load tolerance in tendons
• Spanish squat isometric
• Bulgarian split squat for tendon rehab

Exercises

• Spanish squat · resistance band · 5 sets of 45 s
• Bulgarian split squat · bench, kettlebells · 3 sets of 15
• Box jump · plyo box
• Wall sit · wall

What it concludes

• True patellar tendinopathy pain occurs at the tip of the patella and tendon or where the tendon meets the tibia.
• Tendons speak the language of load, and exceeding your load tolerance causes reactive tendinopathy and pain.
• Heavy isometric exercises like the Spanish squat decrease tendon pain and improve cortical inhibition.
• A standard wall sit is too easy for most athletes to achieve the required heavy isometric load for tendon rehab.
• Bulgarian split squats performed slowly with 3 seconds down and 3 seconds up allow you to improve tendon load tolerance without causing anger.