Athlete Resource

Restore Patellar Tendon

A simple progression for calming pain, rebuilding load tolerance, and returning athletes to sport.

Stage 1 — Isometrics

Use isometrics when pain is higher and the goal is to calm symptoms while maintaining tendon load.

Prescription

5 x 45 second holds

Pain must settle within 24 hours

Best Options

• Manual resistance
• Spanish squats
• Wall sits
• TKE squats

Use when pain is greater than 5/10.

Begin controlled strengthening once symptoms improve.

Pain Guide

Pain should remain below 3–5/10.

Prescription

3 sets of 10–15 reps
3x per week

Continue isometrics daily.

Exercise Options

• Sit to stands
• TKE (double leg bodyweight or single leg resistance)
• Split squats
• Step downs
• Decline squats

This stage improves tendon tolerance and builds strength.

Pain Guide

3–5/10 pain is acceptable for monitoring. If pain exceeds 5/10 decrease load or increase rest.

Heavy Slow Resistance

• Squats
• Leg Press
• Decline Board Goblet Squats

Tempo

3 seconds down
3 seconds pause at the bottom
1 second up

Reintroduce sport movements once strength capacity improves.

Entry Requirement

4–8 reps single leg press at ~150% bodyweight.

Sport Movements

• Jump rope / hopping
• Depth drop landings
• Change of direction drills
• Cutting movements
• Acceleration & deceleration drills

Return To Sport Rule

Athlete must tolerate 3 high-load sport sessions with no symptoms within 24 hours.

This guide is educational and should be adjusted based on the athlete’s symptoms, sport demands, and individual response to loading.