Best Way to Build Knee Tendon Strength | 5 Patellar Tendon Exercises

These are the best exercises to get rid of knee pain and build knee tendon strength.

Patellar tendonopathy/ patellar tendonitis can be really frustrating and without a progressive plan, it can seem like nothing is helping your knee pain get better.

When it comes to choosing exercises for knee pain, you want to be progressive. Instead of looking for one specific exercise that will fix your pain, think about how to gradually add more load to the knee over time so that you can build tendon capacity without causing a flare up.

Patellar tendon pain is particularly common in young athletes below 30-35 years old who compete in sports that require jumping, change of direction, running, etc.

Significantly changing a training stimulus such as suddently starting plyometric training or playing a basketball tournament for 8 hours in a weekend after typically only training a few hours per week can cause patellar tendonopathy.

Lower Load:

#1: Wall Sit

Injuries can reduce quad activation (and change your technique) and you need to restore that.

#2: Spanish Squat

Can Progress to Single Leg

These help dial back stress on the patellar tendon to reduce pain but still get a training effect.

The demands of sport require that you get beyond this phase!

Higher Load:

#3: Hack Squat against the wall

#4: Heel Elevated Split Squat Pushing the Knee Forward

#5: Stepping Down off Box to Isometric Pause

Running Forward or band pulling you forward stop on one leg

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