While we recommend most people with patella tendinopathy complete an eccentric strengthening program, recent research has shown that heavy slow resistance training (HSR) can produce similar results. This program is likely to appeal to those who are used to resistance training. Technique is critially important. It is important to involve your health providers to ensure that you are completing each session safety. This program involves three sessions per week with three key exercises. These exercises are:
You should complete four sets of each exercise with 2-3 minutes rest between sets. The program lasts a total of 12 weeks. The number of repetitions are outlined below:
During each exercise you should not go below 90 degrees of knee flexion at any time. It is also suggested that you count 3 seconds for both the lower (eccentric) and raise (concentric) phase of each exercise. This means that each individual repetition will take a total of six seconds.
(a) Traditional eccentric squat exercise
(b) Leg Press
(c) Squat
(d) Hack Squat
You can continue to play your normal sport as long as your pain does not exceed 3/10 in severity.
