How to Do Eccentric Slant Board Squats for Patellar Tendonitis

To recover from chronic patellar tendonitis you need to strengthen your patellar tendon safely. The exercise I will show you in a moment will do just that.

Using this exercise for patellar tendonitis has been shown to provide treatment outcomes equal to tendon surgery and it is supported by decades of academic research.

The exercise I’m talking about is …

… eccentric squats on a slanted board.


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Video Transcript:

To do this exercise, you need a slanted board and if you have patellar tendonitis in both knees, you need two chairs. We’ll take a look at that variation later.

First, here’s how you do eccentric squats if you have patellar tendonitis in one knee.

Tendonitis in One Knee

Patellar tendonitis exercise with outcomes equal to surgery

To start out, step on the board with your feet parallel and pointed forward. Next, sit back with your hips, as if you’re reaching for a chair that is behind you. Your knees should be tracking over your toes. Don’t let your knees collapse inward or move too far out to the side.

On the way down, place more weight on your injured leg and lower yourself very slowly. Take around 3 to 5 seconds on the way down.

Once you’ve reached parallel, stop gently, and shift most of your weight to your healthy leg. Your goal is to avoid any bouncing as that stores energy inside your patellar tendon, which can aggravate your tendonitis.

Without bouncing, reverse the movement and get up again taking around 3 to 5 seconds. Squeeze your buttocks muscles hard when you reach the top.

Repeat these steps for the number of repetitions you want to do.

Tendonitis in Both Knees

Before we get to how you should use this exercise in your training, let’s look at how you can adapt it if you have patellar tendonitis in both knees. You will need a way to help yourself up again without loading your knees, so place some chairs or other pieces of furniture on the side of the board.

supported_eccentric_squats_with_chair

Now, step on the board with your feet parallel and pointed forward. Distribute your weight evenly on both legs. Next, sit back with your hips, as if you’re reaching for a chair that is behind you.

Remember: your knees should be tracking over your toes. Don’t let them collapse inward or move too far out to the side.

Take around 3 to 5 seconds on the way down. Once you’ve reached parallel, stop gently. In the beginning, use your supporting objects to help yourself up again. Place as little weight on your legs as possible.

Once your knees have gotten stronger, you can stand up without these aids. To do so, reverse the movement gently and take 3 to 5 seconds to get up. Avoid using any momentum and squeeze your buttocks muscles at the top.

Repeat these steps for the number of repetitions you want to do.

Two Rules for Using Eccentric Squats Successfully

To use eccentric squats successfully for patellar tendonitis, you need to remember these two rules.

Rule #1: be patient.

Execute the exercise slowly. When in doubt, move even slower. The same applies for increasing your repetition numbers from week to week. Tendons are notorious for taking a long time to heal and if you don’t respect this fact, your knees won’t heal at all, so increase your volume slowly.

In my book Beating Patellar Tendonitis, I recommend using a journal to track your training and your pain scores. Start your eccentric training with a modest weekly volume such as 3 sessions per week and 3 sets of 15 repetitions per session. Adjust your training based on your pain levels.

Rule #2: know the limitations of eccentric squats.

Here’s what I mean by that.

Patellar tendonitis is an overuse injury of your patellar tendon. This overuse happens as a combination of too much exercise and biomechanical problems in your body. As an analogy, imagine you’re driving a car and one of its tires is slightly turned in.

You can repair that tire all you want, but as long as you don’t fix the mechanical problem with the alignment, the tire will continue to be overused. The same happens to your patellar tendon if you don’t fix biomechanical problems in your body.

You can repair that tire all you want, but as long as you don’t fix the mechanical problem with the alignment, the tire will continue to be overused. The same happens to your patellar tendon if you don’t fix biomechanical problems in your body.

You can repair that tire all you want, but as long as you don’t fix the mechanical problem with the alignment, the tire will continue to be overused. The same happens to your patellar tendon if you don’t fix biomechanical problems in your body.

To learn more about these hidden problems, join my free email course on patellar tendonitis. I will show you great exercise to fix those problems and other techniques that will help you get rid of your pain.

Lastly, if you know someone with patellar tendonitis, help them get rid of this injury by sharing the link to this video.

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Video Citations

Alfredson, H.; Pietilä, T.; Jonsson, P.; Lorentzon, R. (1998): Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendinosis. In Am J Sports Med 26 (3), pp. 360–366.

Andres, Brett M.; Murrell, George A. C. (2008): Treatment of tendinopathy: what works, what does not, and what is on the horizon. In Clin. Orthop. Relat. Res. 466 (7), pp. 1539–1554. DOI: 10.1007/s11999-008-0260-1.

Jonsson, P. (2005): Superior results with eccentric compared to concentric quadriceps training in patients with jumper’s knee: a prospective randomised study. In British Journal of Sports Medicine 39 (11), pp. 847–850. DOI: 10.1136/bjsm.2005.018630.

Larsson, Maria E. H.; Käll, Ingela; Nilsson-Helander, Katarina (2012): Treatment of patellar tendinopathy—a systematic review of randomized controlled trials. In Knee Surg Sports Traumatol Arthrosc 20 (8), pp. 1632–1646. DOI: 10.1007/s00167-011-1825-1.

Purdam, C. R. (2004): A pilot study of the eccentric decline squat in the management of painful chronic patellar tendinopathy. In British Journal of Sports Medicine 38 (4), pp. 395–397. DOI: 10.1136/bjsm.2003.000053.

Tan, Suan Cheng; Chan, Otto (2008): Achilles and patellar tendinopathy: Current understanding of pathophysiology and management. In Disabil Rehabil 30 (20-22), pp. 1608–1615. DOI: 10.1080/09638280701792268.

van Usen, Carla; Pumberger, Barbara (2007): Effectiveness of Eccentric Exercises in the Management of Chronic Achilles Tendinosis. In The Internet Journal of Allied Health Sciences and Practice 5 (2). Available online at http://ijahsp.nova.edu/articles/vol5num2/van_Usen.pdf.

Young, M. A. (2005): Eccentric decline squat protocol offers superior results at 12 months compared with traditional eccentric protocol for patellar tendinopathy in volleyball players. In British Journal of Sports Medicine 39 (2), pp. 102–105. DOI: 10.1136/bjsm.2003.010587.

Comments

  1. Brian Meisenburg says

    Very good video. Would a wobble board obtain the same results?

    Good information,

    Brian Meisenburg

    • Martin Koban says

      Hey Brian,

      I could work, but I’d be concerned about the instability. When rehabbing tendon injuries, you don’t want any jerky movements. Movement has to be as slow and controlled as possible.

    • daryl says

      Patellar issues are now great. I am still having tenderness on right side of left leg at lower knee level area. Need some feedback on this concern.

      • Martin Koban says

        Hey Daryl,

        Glad to hear you’re doing better.

        Getting rid of all pain and discomfort usually takes quite a bit of time after the initial drop of pain. Expect to spend at least 3 months of further rehab training.

  2. dave says

    i would love to know a similar exercise for healing the top tendons of my hamstrings. i strained them 10 weeks ago, they get better and then worse. they just won’t heal. it doesn’t help that i have to bend over and pull things out of the ground all day with my work.
    Dave

    • Martin Koban says

      Hello Dave,

      The best thing would be to rest from the activity that caused the strain, but since you probably can’t do that I’d check if some of the following provide relief:

      1) Check your footwear and whether it provides good support for your activity. If your ankles roll inward during the movement you’ll place more stress on your knees. Either get better shoes or work your gluteal muscles and movement control to prevent excessive rotation if that’s the case.

      2) Stretch your hamstrings with PNF stretches and strengthen your gluteus maximus with glute bridges or other glute work. Tight hamstrings will place more stress on your knees. Same goes for tight calves (did the curb stretch reveal tightness in your calves?)

      3) Be careful with self-massage on the quads, as direct pressure on the area of pain can aggravate the tendon problems. Focus on hamstrings, calves, inner and outer side of the thighs, as well as muscles on the side of the hip.

      4) Try isometric squat holds to see if they help reduce the pain (squat to 90-degree and hold for time). Pain might increase in the short-term, but should subside after a couple of hours and become less.

      5) Change your movement technique when pulling things out of the ground to load the muscles on the back of your body more (shins vertical, less knee flexion, more hip flexion, place load on the heels and not the balls of your feet). This is only a good idea if your hip is flexible, that is, if you can keep your back in neutral alignment while pulling. Otherwise you risk back injuries.

      Alternatively, you can look into whether using some sort of additional tool can help put you in a more upright position, necessitating less hip flexion. I don’t know what kinds of things you’re pulling out of the ground, so I don’t know whether that’s a viable option.

      Hope that helps.

  3. Christina says

    I have it in both knees for almost a month now. You were right i did do crossfit type workouts plus Insanity and running. I feel I never be better again

    • Martin Koban says

      Hey Christina,

      Don’t jump to conclusions. It may take time, but I’m sure there’s a way you can heal your knees. Did you try slow strength training? It’s not nearly as fun as running and jumping, but it’s good for tendons :-)

  4. Eric Aratta says

    I’ve had pt for over a year now and its now considered the chronic form–tendonosis. I’m nine months out of open tendon surgery (debridement) which was unsuccessful as symptoms are fully back. I’ve been in physical therapy since the surgery last October. Have you seen any research that the eccentric ramp also works post-surgery? I’m also going to see a Neurokinetic Therapy practitioner to investigate possible underlying issues around the knee. Thanks-

    • Martin Koban says

      Hello Eric,

      I’m sorry to hear that surgery wasn’t successful. And no, I haven’t read any research about eccentrics being used after surgery. Usually, surgery is only used when eccentrics fail.

      However, never underestimate the body’s healing ability.

  5. Christina says

    Oops my whole comment wasn’t there! I have started PT tgey having me conservatively doing leg lifts, bridges, clams, stretches. I also have done ART here n there. All helps but then I just walked around the zoo with my 3 small kids and my knees start to ache. I’m so frustrated just walking? When can u start the squats when your pain free?

    • Martin Koban says

      Hey Christina,

      You can start the squats once your pain levels haven’t changed for at least a week.

  6. paul says

    Hello martin, iv had jumper knee in both knees for three and a half years now and are only just getting the strength back in my tendons. I have tried using your program out of your book for five months, will it take longer to heal as its been along time since I injured them or do I need to be more carefull,see iam a marathon runner and its very depressing for me at times.Can u please help. Paul.

    • Martin Koban says

      Hey Paul,

      I’m sorry to hear that you haven’t made good healing progress yet. After five months you should have definitely seen some improvement, so my advice for you would be to go see a qualified medical professional such as a Neurokinetic Therapy Practitioner or Monica Schraefel: http://www.begin2dig.com/p/about-mc.html (in the UK).

      All the best!

  7. Christina says

    I added 1 set of 10 squats to the exercises today. Not much pain while doing them but afraid what later on will bring. I always feel good when I’m warmed up stretched out, then it returns hours later does that mean too much? Honestly all the info in the book is great but overwhelming! It took me over an hour today and I have 3 little ones. Is it suppose to be this long? With work kids and trying to keep my upper body strong I don’t know if I can do this all every day? Sorry for all the questions I value your opinion and want to be rid of this!

    • Martin Koban says

      Hey Christina,

      You can condense the program by concentrating on the mobility work that you find challenging, the gluteal exercises, and the squats.

      The goal is for the pain to reduce from day to day and week to week, that’s why tracking the pain levels is so important. Some people experience an increase in pain after they trained and as long as it’s only a small increase and it disappears within a day it’s nothing to worry about.

  8. dahir says

    Hey martin ive been suffering for pt for about 2 years now. I have got it through playing basketball. Its chronic ive went thro physiotherepists and shockwave therepy and everything and I still didnt get better. My question is how long would I have to go thro the eccentric squats for it to heal and when do I kno I am ready to go back to my sport

    • Martin Koban says

      For me personally I found that 3 months of additional eccentric training was ideal to strengthen me knees to a level at which it was safe for me to return to sports. However, I’d say at least one month is the minimum time and after that you still have to return to your sport slowly.

  9. Lisseth Gutierrez says

    Hi Martin, I’m a 33 yr old girl that has had pain since I was 8. I have fallen twice on left knee and made things worse. I have been getting prolotherapy shots and I have some hope now. But I recently got this Exxon bone healing machine and used it on my knee 3 times. It gives out 1 hz non continuous pulsating ultrasound for 20 min. But ever since I fixed that on my knee I noticed I walk funny now. It’s not smooth, my bad left knee, the only knee I used it on, seems to track outward almost in circles. Not too noticable to others. I can’t go up stairs with it, not even one step, can’t bare the weight or use it to push me up, and going down is tricky and feels strange too. When sitting with both legs hanging, my right leg can go up but left moves 5 inches and stops from pain. I tried to see if I could ignore pain, but even so, leg feels like ton of bricks. Trying to run is impossible, I feel like I have a fake leg attached. I know I must have damaged or burned my tendon, but might I have damaged muscle too? Oh, and it has tried to give out on me maybe 10 times now. Please let me know what you think happened inside my knee. I will be trying your program out but wanted to see what you thought about this….Thank you so much, Lisseth.

    • Martin Koban says

      Hey Lisseth,

      I’m afraid I could only speculate about the cause of your pain and I don’t like to do that, I hope you understand.

      If you want to get in touch with a movement expert that can help you get to the root of this problem I recommend you get in touch with Dr. Perry Nickelston. He offers video consultations if you live in a far away area. You can check out his website here: http://painlasercenter.com/

  10. Lisseth says

    Hi me again, just thought I should also mention that before I did this ultrasound damage and prolotherapy, I was never able to walk without knee compressions on my knees. I used 4 on left and 3 on right one. That would get me through the day. Without them I could last about 30 min or maybe an hour before I felt like I was on bone on bone burning pain. Prolotherapy did help me. I no longer use compression to walk and pain isn’t intolerable, but I still do have pain. So I have hope because of the improvement . But this new ultrasound damage scares me a little. I really really wish I never tried that because I think I was on the road to recovery finally. I had my 9th prolo done last Thursday, a chiropractor also scrapes around my knee to break down scar tissue. I can’t seem to get well enough to get a job. I used to work as a babysitter because that’s all my body could take, but I can’t even do that. I have had issues with tendonitis pain in my wrists and ankles when I was 23 years old working at Bank of America. It leads me to believe I have tendon issues period. And with I was 8 I had really bad burning feeling in my bones. I’ve learned how to reduce that through the years. Feels like arthritis to me. Bone hurts soon bad. Especially if I over use my legs. That’s when it happens and how I control that pain from coming around. Pain will extend to whole entire leg. Heat is only thing that stops that. 1-2 hours of it. I really need to work again. I’m very depressed over my situation.. Okay, that’s the little extra. Thanks, Martin, Lisseth. :)

  11. Frank says

    I have started the exercises and stretches you recommended and I have seen great improvement. The inclide board I found it to be too expensive (around £130+ tax and shipping inclusive) so I used a plank,(from a kitchen cabinet), placed it on a sort of kerb at the fire place in my flat and added a yoga mat on top to get the traction I need to be able to stand on top. In addition, I downloaded a protractor app onto my phone to adjust the plank to a 25° angle. I figure it would be a good way for people to improvise if they do not have the means of buying the original one.

    • Martin Koban says

      Hey Frank,

      Thank you for explaining your method. I’m sure it’ll be useful for a lot of people.

      I tried to emphasize the option of improvising something, but most prefer to get a ready-made solution.

      Again, thank you for dropping a note.

    • Martin Koban says

      As far as I know, rest is still the best approach for Osgood. You can try the self-massage and the stretching of calves, hamstrings, and quads, but since Osgood’s is caused by growth spurts, it’s more a question of letting nature work her magic without too much interference or being too overzealous in sports.

  12. Blake says

    You course has helped my knee greatly, thanks for all the great information. I plan on easing squats back in soon but I had a couple questions I was hoping you could clear up. All the exercises such as stretches, foam rolling and eccentric squats were what I used to recover. So when I start easing squats back in I understand to take it slow, but should what exercise that I used during rehab should I continue to use and in what order would you recommend I do everything? Should I do stretches and foam roll then go to standard back squats then end with eccentric squats to help further strengthen my patellar tendon? Thank you!

    • Martin Koban says

      Hey Blake,

      Thank you for your nice feedback.

      In the future, you should continue the stretches as well as the foam rolling, but you don’t need to continue the eccentric squats once you’ve completed the rehab. Instead, practice regular (back or front) squats slowly, taking 3 seconds down and 3 seconds up. You can also do the leg press or smith machine squats. The important point is that avoiding momentum and bouncing by moving slowly will stimulate your tendon to grow stronger. Leave about 3 rest days in between leg training sessions.

      After a few months of no pain with heavy load, you can ease back into ballistic training, but still, make sure to leave around 3 days of rest in between intense leg training sessions.

  13. jan says

    Hi
    Ive had knee pain for a couple of months now, symptoms are different in both knees. The Left knee is the knee cap, it feels very unstable and gives me pain down the front of my shin as well as the knee cap. My right knee is the inside of my knee where i have the pain. It started when i started to use kettle bells, don’t do anymore. The problem i have is a like cycling at weekends and im finding it quite painful. Ive been seeing a physio but it does not seem to be helping much. Im a 59 year old lady as well but quite active. Look forward to hearing from you. Jan

    • Martin Koban says

      Dear Jan,

      You may have different knee injuries in each knee. I recommend you work with a doctor to rule out mechanical problems and other potential issues that could interfere with your success in healing.

      Next, you use the self-massage exercises to get rid of excess tension in your legs and then work towards resolving muscular imbalances between sides. You can use stretches (calves + quadriceps, if possible without pain) and single-leg exercises (like assisted one-legged deadlifts as described here: http://www.fix-knee-pain.com/knee-strengthening-exercises/ – there are other exercises on this page that you can also try).

  14. DOUGLAS says

    good night.
    I am Brazilian and I do not know the language Inglês. I had to
    translate into a web page, but never gets compreensivo.Queria buy your
    book, but only have translation in Inglês and does not take into
    Portuguese. I was losing hope until I read about your expertise. I had
    partial tear in BOTH knees and held the PRP 2 years ago, I did one
    years physiotherapy and one year of weight training, just never did
    specific exercises for patellar tendon and have the next atrophied
    muscles of the knee and different from the rest of the leg. Today, to
    carry out Day ordinary activities not feel pain, but can not re-run or
    play ball and it tastes great. I wonder how you can help me?
    thank you

    • Martin Koban says

      Dear Douglas,

      Thank you for writing. And thank you for taking the time to translate my material.

      I have just published an article with several great exercises for patellar tendonitis here:

      http://www.fix-knee-pain.com/patellar-tendonitis-exercises/
      (Pictures + Videos)

      You can use the exercise I show towards the end of the page in the last video: eccentric squats. You may know this already.

      You don’t need to use a slanted board if you don’t have one. Just do the exercises standing on the ground.

      Begin with two legs and after 2 or 3 weeks, change to doing mostly one leg (place more weight on your weaker leg).

      Then, after another 2 or 3 weeks, begin with one-legged squats like shown here: http://www.fix-knee-pain.com/blog/wp-content/uploads/2012/03/single-leg-squat-pistol-squat.jpg

      Go very slowly. Keep your shin vertical. Keep your knee over your toes.

      Only use these harder exercises when your pain has gone down more.

      Finally, make sure you massage every day and do the stretches every day.

      I hope that helps.

  15. ali says

    I ran my first ultra in April over super rough terrain. I developed swelling and pain in my left knee that just wouldn’t go away. I found your site during one of my desperate late-night internet searches and have been following your course religiously for the past week. My pain is beginning to lessen and I’m improving. Thank you for all you do!

  16. Ramon says

    Hey Martin!

    I’m writing from Venezuela! I have a question, According to the MRI I have the runner’s knee condition (patellofemoral pain syndrome or Chondromalacia Patella), I bought your book by mistake because I thought that runner’s knee was the same that jumper’s knee, so I was wondering if the exercises showed in your book could help me with my problem and if not, knowing that you are a remarkable researcher I was also wondering if you have any tip to help me, according to my basic investigation, cartilage could heal with some exercises and movements but I can’t find any on the web.

    Thank you in advance for your time! (and sorry for any grammar mistake)

    • Martin Koban says

      You can use the training program inside the book but don’t do the eccentric squats.

      Instead of the eccentric squats, try resting in the bottom position of the squat with your feet parallel and pointed forward. If you need to hold on to something for balance, grab a piece of furniture. This points to restricted ankle mobility and maybe tight hips. Begin by hold the bottom position for only a few minutes, but work up to doing it for about 10 minutes each day.

      Also, for cartilage issues, see if you can find a supplement with chondroitin, glucosamine, and MSM in Venezuela. In the USA, I’d recommend “MoveFree,” but I’m not sure you can find it down there. That’s a great supplement to support cartilage healing.

      Lastly, once you feel comfortable in the bottom of the squat position, you can begin working towards doing full range of motion squats. Always limit your squats to the pain-free range of motion. This ROM will increase over time and before you know it, you can do full ROM.

  17. Chris Page says

    Hi Martin,I have only had Pateller Tendonitis for about ten weeks and didn’t realize what it was till I saw your article, I thought that was the end of my training for good. I have now started doing all the exercise’ s you suggest plus lots of stretching and foam rollering. My question to you is how many eccentric squats to do at any one time as they do make my knees ache .thanks for your help Chris Page.

    • Martin Koban says

      Hey Chris, if you’re just doing the bodyweight variation, you can do a higher number of repetitions per training week like 3 sets of 15 repetitions per session every day (or one day of rest).

      Once you progress to the variations that place more weight on one leg, you need to reduce reps again and maybe have more rest days.

  18. oscar says

    Hi,
    So is it normal to feel pain for up to 12 hours afterwards doing 3 sets of 15?
    Or should I do 3 sets of 10.
    My physio has told me not to do these exercises.
    My tendonitis came back from doing lunges, leg extensions, leg press and squats, this combined with high speed jogging. I did only do exercise every other day, but it was too much. So I feel the only exercises left for me is ankle weights and eccentric squats.

    • Martin Koban says

      You need to experiment to find a combination of repetition numbers, training intensity, and rest days, that help you decrease the pain. Pain for 12 hours after training is not ideal, but still okay. See if reducing resistance helps reduce pain. For tendonitis, increase time under tension first before you increase resistance. Concentrate solely on rehabbing the injury before you do any ballistic exercises.

  19. Sahil Arora says

    Is a slant board necessary? It’s very difficult to get one in India. I perform eccentric squats on a flat surface, will it help?

    • Martin Koban says

      Perform slow squats on flat ground. It’s the next best thing. Work towards placing more weight on one leg on the way down.

      Remember: 3 seconds down, 3 seconds up.

      • Sahil Arora says

        Actually the MRI revealed both tendenitis and chondromalatia, should I still be performing these exercises? I was put on rest for 3 months by my physician which only made things worst. After 3 months of rest I noticed pain in my inner thigh muscles and glute muscles, I have been working on my glute strength since then. It has almost been an year now since I have been in pain and nothing seems to work. Does chondromalatia mean that my pattela isn’t tracking properly? Will eccentric squatting and stretching help?

  20. Sahil Arora says

    Actually the MRI revealed both tendenitis and chondromalatia, should I still be performing these exercises? I was put on rest for 3 months by my physician which only made things worst. After 3 months of rest I noticed pain in my inner thigh muscles and glute muscles, I have been working on my glute strength since then. It has almost been an year now since I have been in pain and nothing seems to work. Does chondromalatia mean that my pattela isn’t tracking properly? Will eccentric squatting and stretching help?

  21. Jim says

    Why do you use a slant board? What is the point, rather couldn’t you just perform the exercises on the ground? Is there an advantage to this?

    • Martin Koban says

      Hey Jim,

      The goal of the slantboard is to improve load on the patellar tendon when doing the two-legged version. The vast majority of academic research I’ve come across points towards this variation being very effective for patellar tendonitis.

      Personally, I found that once I progressed to the single-leg variations, I preferred to squat on flat ground. The most important part is to move slowly.

  22. Terik says

    Hey Martin , I play basketball and I have PT in my right knee. Can I still continue to play basketball and get better at the same time ? I purchased the slant board and have been using it a few times a week. How long will it take to heal If I continue to play ball ?

  23. Bob says

    Hey Martin, I have been suffering from patellar tendinitis for a month and just started your treatment triangle program. I’m noticing a slight reduction in pain already. I realize I have months of hard work ahead to knock out the PT once and for all. I also have a nagging case of piriformis syndrome or other SI joint dysfunction. What do you recommend to address those issues? I’m a runner and am thinking there must be something off with my gait. My injuries, including the current ones, usually surface on my left side.

  24. Philipp Licht says

    Hey Martin,

    I’m an 800m runner from Germany. 1 1/2 years ago, I first suffered from Quadriceps tendonipathy. After 2 months of reducing training and quadriceps massage I was able to go back to full mileage. Now it suddenly returned and training reduction as well as quadriceps massage haven’t helped for 4 months yet.

    Do your advices help in cases of quadriceps tendonipathy, too?

    thanks
    Philipp

  25. Ingvi says

    Hey,
    I actually got really bad tendonitis when i was in basketball more than a year ago, then I quit and did not exercise for 3 months. After the 3 months i started weightlifting and did not know anything about the importance of proper rest and did heavy squats for 2-3 weeks. After that I realised that the pain was not normal and decided to see a physical therapist.
    Now I only have pain in my left knee. I foamroll and stretch every day and do exersices that I got from my physical therapist including eccentric leg extentions, one leg eccentric squats(only for the right knee and without a slanted board) and a little running. I only feel a little pain when I am stupid and do squats with extra weight. I have not felt pain in my right knee for about 2 months. I am considering doing the eccentric squats on a slanted board with the left knee, but do you think it is safe to put all my weight on the right knee on the way up? I do not want to re-injure my right tendon.
    Thank you for your time,
    Ingvi

  26. Sam says

    Hi Martin,

    Thank you for all of this information. I bought your book Beating Patellar Tendonitis a few months ago when my physio told me I had patellar tendonitis (both knees). At the time I was doing a program he designed (4×15 reps, 3 days on, 1 day rest. Add 2.5kg every two cycles), and found that after a few months and working up to 20kg (I had a little break in between), my pain was unchanged so I have decided to follow your program as closely as possible. I have a couple of questions that would be great if you would be able to answer.

    1) As I have PT in both knees, in your book you mention transitioning from doing double leg in the first stage to single leg in the next stage, would you say that’s still true of people with PT in both knees or should I just be doing the double leg squats the whole way through the program?

    2) When I do the squats my first set is fairly painful and slow but the pain reduces in the following sets as I do the squats – probably going from around a 7-8 in the first to about 4-5. Is this normal? Would you recommend a particular way of warming up to do the squats, or would you say pain on the initial set followed by reduced pain on the following sets is okay?

    Thank you for your time.
    Sam.

  27. Michelle says

    Hi. I have suffered with bad knee pain for a few years now. I have given up running although continued to play netball which of course has made it worse. I am now about to start your program. My question is, when I was running I was told I over pronate and bought some supportive trainers for this. My knee pain came back not long after this, not sure if thats a coincidence or not. Would you recommend this for support or do you think a neutral trainer is best?
    Thank you for your advice
    Regards
    Michelle

    • Martin Koban says

      I’d recommend you keep wearing them as you strengthen your feet. Look into an exercise called “Janda Short Foot” to strengthen the arch of your foot. In combination with correct leg alignment and strong gluteal muscles, this can take care of some pronation issues already.

      Once your feet and hips have gotten stronger, you can try going without the orthotics, but I wouldn’t recommend ditching them outright.

  28. Mike says

    Hi,
    I’ve had jumper’s knee for about 5 months now, and I’ve continued to train for track. I normally jump, but I’ve only been running now that I have jumper’s knee. It hasn’t improved much, and I’m assuming it’s because I still train. Once I finish my season, would it be good to stop the running and jumping altogether? Will the summer be enough time to heal it? I don’t want to stop all training this season since this is a big college recruiting time. I also feel little to no pain once I warm up, and then after my workouts theres usually pain. But it goes away after a few hours then.

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