Athletes and active individuals suffering from patellar tendonitis (jumper's knee) looking to manage load, build quad capacity, and safely return to jumping activities.
Estimated Daily Calories
2200 kcal
Protein Target
"Use the 'pain-monitoring' rule: discomfort during exercise should not exceed a 3/10 on the pain scale and must return to baseline within 24 hours to ensure you are not overloading the tendon."
Monitor your morning stiffness and pain levels. If you experience increased pain during the first few steps in the morning, your previous day's jump volume likely exceeded your tendon's current capacity.
Isometric holds, such as wall sits, have been shown to provide an analgesic effect, reducing tendon pain while allowing you to maintain quad strength without the irritation of repetitive movement.
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