JUMPER'S KNEE PROTOCOL
THE ULTIMATE PATELLAR TENDON RESOURCE
- eBook & Video Series
- Everything you need to know about the Patellar Tendon
- Practical use of the tendon research
7-Part eBook & Video Series:
Part 1:
Make Sure it's Jumper's Knee
It could be Patellofemoral Pain
It could be Fat Pad
It could be Bursa
It could be Quadriceps Tendinopathy
It could be Plica
How do you know if it's Jumper's Knee?
Palpation soreness?
No.
Athletes with no Jumper's Knee can have tenderness in the Patellar Tendon.
Imaging?
No.
Pain-free athletes can have structural abnormalities.
Answer: Jumper's Knee Protocol $49
Part 2:
Structure & Function
Patellar Tendon Structure
Knee Extensor Tendon
Hierarchical Order
Cross-linked for stiffness
Composed primarily of collagens
Patellar Tendon Function
Viscoelastic: Dual Function
FAST for PERFORMANCE
SLOW for HEALTH
What does this mean for healing the Patellar Tendon?
Wall sits for tendon health?
No.
That won't change the Patellar Tendon.
Bodyweight ISO Lunge for Tendon Health?
No.
That won't change the Patellar Tendon.
Part 3:
Resting
Bad for Structure
Bad for Function
Rest destroys mechanical strength of the Patellar Tendon.
Rest sets the quadriceps muscles up for injury.
Rest destroys load capacity of the Patellar Tendon.
What does this mean for painful Patellar Tendon? Avoid rest?
Answer: Jumper's Knee Protocol $49
Part 4:
Method 1
Ignore Degeneration
Treat the Donut
Degeneration doesn't change
Treat the Donut, Not the Hole
4-Stage Process
Part 5:
Method 2
Repair Degeneration
Treat the Hole
Degeneration does
change
Treat the Hole
Heavy isometrics for stress relaxation
Which method is right?
Answer: Jumper's Knee Protocol $49
Part 6:
Fixing Jumper's Knee
Stop elastic activities
Heavy isometrics
Heavy isotonics
Ease back into elastic activities
Part 7:
Avoiding Jumper's Knee
Don't overload the Patellar Tendon before it's fully mature
ISO all the time
Address the pelvis/hip
Don't change tendon loads quickly
Be aware of collagen synthesis/degradation rates
Strength train everywhere else
Strength train the calves
Address the ankle/foot
Address the kinetic chain and function
