Strengthening

The following guidelines are meant for information purposes only. Always seek professional advice before attempting any rehabilitation.

Strengthening exercises should begin as soon as pain will allow. If it hurts, don't do it. Also if you find you have more pain the following morning after doing strengthening exercises then you may need to reduce the workload.

Static contractions

• Static contractions are also known as isometric. This means 'without movement'.
• They can be performed in either the sitting or standing position.
• Contract the quad muscles and hold for 10 seconds.
• Relax for 3 seconds and repeat another 10 contractions.
• Although this exercise is boring it will maintain muscle bulk and ensure you are back to full fitness faster. Continue with this exercise on a daily basis until you are able to perform the eccentric exercises below.

Double leg drop squats

• These are performed by moving slowly from a standing position to a squat position and back > Play video
• The exercises can be progressed by increasing the range of movement the knee goes through and also the weight by adding dumbbells or a barbell.
• The aim is to perform 3 sets of 10 repetitions at a speed that causes 'mild' pain in the tendon by the time you reach the last set. It is thought that these exercises stimulate healing far more than simple rest.

Single leg drop squats

• These are the same as above but using just one leg at a time. This makes them considerably harder > Play video
• Start with the bad leg and then do no more with the good leg than you managed with the bad leg.
• Again the aim is to produce mild pain in the tendon on the final set of repetitions. This is believed to stimulate the healing process.
• Following exercises remember to stretch properly. Applying ice for 10 minutes can also help in reducing / preventing inflammation.

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