What This Is

This section teaches how to:

• manage jumper’s knee
• load tendons properly
• reduce irritation
• rebuild tendon capacity
• return to sprinting safely

Tendon rehab requires:

patience + progressive loading.

Not complete rest forever.

Why This Matters

Tendons adapt slowly.

If you constantly:

• overload
• ignore pain
• rush progressions

the tendon becomes irritated faster than it can recover.

Most athletes either:

• completely stop moving OR
• train through severe pain

Both extremes are usually bad.

Signs You Need This

• pain below kneecap
• pain during jumping
• stiffness after sitting
• pain during sprinting
• pain descending stairs
• soreness after practice

Benefits

• reduced knee pain
• stronger tendon capacity
• improved force absorption
• better sprint mechanics
• improved jump tolerance
• improved tissue resilience

Key Concepts

Tendon Loading

Tendons NEED progressive loading to heal.

Isometrics

Isometrics reduce pain and improve tendon tolerance.

Pain Scale Guidelines

0-3/10 pain:

generally acceptable.

4-5/10:

monitor closely.

6+/10:

reduce loading.

Common Mistakes

❌ complete rest for too long

❌ returning too aggressively

❌ excessive jumping volume

❌ ignoring pain progression

❌ stretching irritated tendons aggressively

SIMULATED WEEKLY STRUCTURE

MONDAY — Isometric + Low Intensity Strength

Goal:

reduce pain and improve tendon tolerance.