Our step-by-step rehabilitation program for Patellar tendonitis takes you from initial injury to full fitness. Created by professional Football Physiotherapist Paul Tanner, it tells you exactly what to do each day, recording your progress until you a fully fit.
Who is this Patellar tendonitis rehab program suitable for?
The program is suitable for anyone suffering from both acute or chronic Patellar tendonitis pain. Acute injuries are recent or sudden onset where inflammation of the tendons is present. However, many long term, chronic injuries are more wear and tear, or degeneration related.
How does the program work?
The program tells you exaclty what to do each day and records your progress. Paul talks you through the aims of each phase and as well as the type of treatment methods and video demonstrations of the exercises.
Program structure
It consists of four phases. Everyone starts at phase 1 and progresses through the phases at different rates. It is a criteria based program, not a time based one. Each phase has an ‘exit criteria’ or set of benchmarks you need to reach before progressing to the next phase.
Phase 1
Phase 1 begins as soon as possible after injury. The aim here is to reduce pain and inflammation and allow your injury to heal. This is particularly important for acute injuries because if you catch it early it is easier to treat.
Phase 2
In phase 2 we begin isotonic strengthening exercises which involve movement. As you improve you increase the speed of the ‘downwards’ part of the strengthening exercises.
Phase 3
During phase 3 we really begin to increase the load through your knee and begin to introduce plyometric type exercises.
Phase 4
Phase 4 is the eccentric strengthening phase and probably the most important phase. Here we finally begin to load your tendon whilst it lengthens. These are the most effective exercises for recovering from tendon injuries long term.
Treatment & exercises
We explain when and how to use treatment options such as rest and active rest, cold therapy and foam rolling. Mobility, stretching, strengthening, movement control (proprioception) and functional exercises become progressively more challenging as you work through the phases.
What about support?
We provide in-app support and guidance if you have any questions about the program from a qualified sports injury professional.
Extensor tendonitis rehab program features
- Tells you what treatment and exercises to do each day
- Automatically records your progress
- Video introductions for each phase
- Video demonstrations of the exercises
- Support from a qualified sports injury professional
- Access all other programs at no extra charge
Meet the program physiotherapist
Paul Tanner
Paul is head of Medical Services at Millwall Football Club, dealing with all aspects of match and training day sports physiotherapy and medical cover.
His career also includes First Team Physio at Norwich City Football Club and Senior physiotherapist to London Wasps Rugby first-team squad.
