Patellar Tendinitis Protocol: Fix Jumper's Knee
$19
If you've got that ache right at the bottom of your kneecap when you squat, jump, land, or run downhill, you probably know the pattern already. You rest it, it feels better, you go back to what you love, and it flares up again. I've been there, and so have a lot of the people I coach.
Resting it calms things down for a while, but it doesn't rebuild the tendon. Loading it the right way, in the right order, is what actually fixes it, and that's what this protocol walks you through. It runs in three phases over about nine weeks. Phase one calms the pain down with isometric holds. Phase two rebuilds the tendon with slow, heavy strength work. Phase three gets your spring back with jumping and drills from your sport. You move on when you pass a simple test at the end of each phase, so you're never guessing whether you're ready. If you're not there yet, you repeat the week, and nothing is lost.
Everything is written down: the holds, the sets, the tempo, the effort, and what to do on the days your knee is cranky. Every exercise has a video you can tap, plus an easier version, a harder version, and a swap for when you don't have a band or a slant board.
What you get:
The full isometric protocol for phase one: sets, seconds, effort, knee angle, and a second daily dose for high-pain days
A week-by-week loading plan, so you always know when to add weight and when to hold
A jumping progression from pogos to depth drops to skater hops, then your sport
Return-to-sport hop tests, so you know you're ready before you go back
44 video demos, one for every exercise
A weekly pain test, a daily pain log, a phase checklist, and a hop test card, all printable
One honest note: this isn't for a knee that's fresh out of surgery and not yet cleared to load, a knee that locks or gives way, or a suspected full tendon rupture. Get those looked at first. For everything else, this is the plan I'd hand you.
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