@harry.physio: The Ultimate Patellar Tendinopathy (Jumper’s Knee) Rehab Masterclass Patellar tendinopathy often needs progressive quadriceps and tendon loading, not complete rest. These exercises build strength, control and load tolerance for jumper’s knee. 1️⃣ SL Box Squat 3 sets × 8-12 reps each side Builds single-leg control and tendon tolerance 2️⃣ Stability Ball Wall Sit 4 sets × 30-45 seconds Builds quadriceps load tolerance 3️⃣ Heels-Elevated SL Squat 3 sets × 8-10 reps each side Increases quadriceps and patellar tendon load 4️⃣ Spanish Squat 3 sets × 10-15 reps Builds controlled tendon load tolerance 5️⃣ Goblet Squat 3 sets × 8-12 reps Builds lower-body and tendon strength 6️⃣ Isometric Leg Extension Hold 4 sets × 30-45 seconds Loads tendon without joint movement 7️⃣ RFESS Iso Hold 3 sets × 30-45 seconds each side Builds single-leg strength and tolerance Choose a few exercises that suit your level and stay consistent with them. This is for entertainment only, not medical advice, so seek a qualified medical specialist for individual assessment. ✅ #PatellarTendinopathy #JumpersKnee #KneeRehab #Physiotherapy #ExerciseRehab
