Free guide
The Patellar Tendon Fix
Pain right below the kneecap that flares with squats, stairs, jumping or sitting too long is the thing people email me about most. Resting it doesn't fix it. This is the three-phase roadmap I walk them through: calm it down, load it up, bulletproof it, with sets, reps and a video for every exercise. Drop your email below and I'll send it over.
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3 phases
Pain below the kneecap
What's Inside
- ✓ Why your tendon hurts, and why rest never fixes it. Jumper's knee is a load problem, not an injury that needs to be babied. Rest lets the pain fade and leaves the tendon just as weak, which is why it keeps coming back.
- ✓ Phase 1: calm it down. Wall sits, Spanish squat holds and split squat holds that take the pain down fast. Most people feel the difference in the first session.
- ✓ Phase 2: load it up. Slow tempo squats, slant board squats and step downs with weight added over the weeks. This is the part that rebuilds the tendon.
- ✓ Phase 3: bulletproof it. Pogo hops, box jumps, broad jumps and single-leg landings so the tendon can store and release energy again and you can go back to your sport.
- ✓ A 30-second self-check, so you start in the right phase, plus sets, reps and a video for every exercise.
From People Who've Done the Programs
★★★★★
"Went through a 40% meniscus removal in May 25. Found your program in late June 25. Diligently following your recommendations to this day. My knee feels very strong."
★★★★★
"Within 30 days of doing these exercises I felt no more pain! I haven't worked out in about 6 months currently and STILL no pain! The program really works and I learned so much!"
Who's Behind It
I'm Connor. Four ACL tears, a compromised meniscus, and a decade of figuring out what actually gets a knee strong again. Tendons reward patience and the right load, and this guide is the order I'd put it in if I were coaching you.