Tips on getting over patellar tendinopathy?

[fershiz85]

Been doing 5x45 second wall sits the past 10 days, with emphasis on getting in the position that causes the most tendon load. Seems to be working OK as a warmup before squats/deads, but wondering what others do?

I have a 2.5" band for spanish squats, but don't feel like they are as effective as the constant tendon load applied by wall sits. I also tried using a tiger tail I'd normally use for myofascial work and holding over the tender points, but that's a short term workaround at best. I've seen no improvement in pain.

Patellar tendinopathy has to be one of the more common ailments out there, and I know all you fuck'n fucks don't just stop when it flairs. So, what works for you?

 

[ickyrica]

Subbed

 

[MindlessWork]

Subbed as well.

 

[Mac11wildcat]

My tendon pain in my knee originated from my hip. Try these stretches regularly and see if it helps.

 

[fershiz85]

I can see how a real tight IT band would fuck up joint/knee alignment. I'll add it to my warmups - will only add a few minutes.

I think I'm on the downward trend on my pain at least, no longer is it a burning/searing pain if I'm wrestling on the ground with my boys. Almost feels like if my kneecap would just pop:
a) I'd blow my load it'd feel so good
b) that tightness/tension would be gone

I don't think I did myself any favors going into a hard cut for 8 weeks, yet hitting the gym at 110% still. Pretty sure I wore myself into the ground...hindsight's 20/20.