For more information about the book, go here: http://www.fix‐knee‐pain.com/jumpers‐knee‐book (Alternatively, search for "Beating Patellar Tendonitis" on Amazon)
Phase 1 Daily Exercises Self ‐Massage Exercises Adductors
Hamstrings
Calves
IT Band
Foot, Underside
Quadriceps: Rectus Femoris
Gluteus Maximus
Vastus Lateralis & Medialis
Gluteus Medius
Tensor Fascia Latae
Stretching Exercises Hip Flexor Stretch
Hamstring Stretch
Quadriceps Stretch
Calf Stretch
Joint Mobility Exercises Heel Circles 30 rotations each direction Dorsiflexion Drill 20 reps per side Stepping over the fence 10 reps per side, per direction Z‐Sit 15 reps each direction (change leg alignment, do another 2x15)
Strengthening Exercises Abduction Drill
3 Sets of 10 to 15
Clams
3 Sets of 10 to 15
Glute Bridge, two‐legged
3 Sets of 10 to 15
One‐Legged RDL (assisted, with stick)
3 Sets of 7 to 15
3 to 4 Times Per Week: Eccentric Exercises Start with the two‐legged variation and do 3 sets of 10 repetitions. Work your way up to at least 5 sets of 15 repetitions. Remember to move slowly and only increase the repetitions if your pain scores keep falling from week to week!
Bonus: Pay attention to movement quality Additionally, pay attention to the alignment of your feet and knees. Do your feet point forward or to the outside? Do your knees cave inward on each step or do they keep tracking properly?
Progression Test (after a minimum of 3 weeks in phase) Perform 3 sets of 15 repetitions of the two‐legged eccentric squats on the slanted board. Take at least 3 seconds on the way down. Progress if mostly pain‐free (pain score of 3 or lower).
Phase 2 Daily Exercises Self ‐Massage Exercises (or every other day) Adductors Hamstrings Calves IT Band Foot, Underside Quadriceps: Rectus Femoris Gluteus Maximus Vastus Lateralis & Medialis Gluteus Medius Tensor Fascia Latae Stretching Exercises Hip Flexor Stretch
Hamstring Stretch
Quadriceps Stretch
Calf Stretch
Joint Mobility Exercises Heel Circles 40 rotations each direction Dorsiflexion Drill 20 reps per side Stepping over the fence 15 reps per side, per direction Z‐Sit 25 reps each direction (change leg alignment, do another 2x25)
3 Times Per Week Strengthening Exercises One‐Legged RDL (bodyweight) 4 Sets of 7 to 15 Clams, with band 3 Sets of 10 to 15 Glute Bridge, one‐legged 3 Sets of 10 to 15 Abduction Drill, with band 3 Sets of 10 to 15
Eccentric Exercises (around 3 times per week) Slowly transition from two‐legged to one‐legged version (to parallel). Only do the eccentric part of the movement. Work up to doing 3 sets of 15 repetitions. If you can’t maintain a 3‐second descent, assist yourself more with the other leg or stop the session.
Remember to move slowly and only increase the repetitions if your pain
Bonus: Use Your Gluteals Throughout the Day
Tense your glutes throughout your day to learn how you can integrate them into a variety of movements (e.g., when climbing stairs).
Progression Test (after a minimum of 8 weeks in phase 2) Perform 3 sets of 15 repetitions of the one‐legged eccentric squats on the slanted board to parallel. Take at least 3 seconds on the way down. Progress if mostly pain‐free (pain score of 2 or lower).
Phase 3 Daily Exercises Self ‐Massage Exercises (or every other day) Adductors Hamstrings Calves IT Band Foot, Underside Quadriceps: Rectus Femoris Gluteus Maximus Vastus Lateralis & Medialis Gluteus Medius Tensor Fascia Latae Stretching Exercises Hip Flexor Stretch
Hamstring Stretch
Quadriceps Stretch
Calf Stretch
Joint Mobility Exercises Heel Circles 50 rotations each direction Dorsiflexion Drill 20 reps per side Stepping over the fence 15 reps per side, per direction Z‐Sit 25 reps each direction (change leg alignment, do another 2x25)
2 ‐ 3 Times Per Week Strengthening Exercises One‐Legged RDL (with weight) 4 Sets of 7 to 12 Clams, with band 2 Sets of 15 to 20 Glute Bridge, 1 leg, with weight 3 Sets of 10 to 15 Abduction Drill, with band 2 Sets of 15 to 20
Eccentric Exercises (2 or 3 times per week) Slowly transition from eccentric only one‐legged version (to parallel) to eccentric and concentric (3 seconds per phase). Work up to doing 3 sets of 15 repetitions. If you can’t maintain a 3‐second descent, assist yourself more with the other leg or stop the session.
Remember to move slowly and only increase the repetitions if your pain
Bonus: Do Advanced Mobility Drills
If you want to try an advanced joint mobility regimen instead of the same old routine, go to Youtube and search for “Scott Sonnon IntuFlow”.
Progression Test (after a minimum of 8 weeks in phase 2) Perform 3 sets of 15 repetitions of the one‐legged eccentric squats on the slanted board to parallel. Take at least 3 seconds on the way down. Progress if mostly pain‐free (pain score of 2 or lower).
