Stop the Cycle
Patellar Tendon is rarely a one-time event — it returns when the underlying causes aren't addressed. Build these into your weekly routine.
- Quad strength 2-3x/week year-round
- Progress jumping and sprint volume gradually
- Address calf mobility
- Strength through full range
Strength Work That Actually Helps
Most prevention failures come from skipping consistent strength. The exercises below are the ones with the best evidence for patellar tendon.
- Spanish Squat — 3 sets of 45s isometric holds, daily
- Heavy Slow Squats — 3 sets of 6-8, 2-3x/week
- Single-Leg Decline Squat — 3 sets of 10, 2x/week
- Calf Stretching — 30s per side, daily
Training Rules to Follow
- Cap weekly mileage jumps at 10%
- Run easy on easy days — most runners run their easy too fast
- Replace shoes between 350-500 miles depending on body weight and surface
- Build one strength session into every training week, year-round
- Sleep at least 8 hours during heavy training blocks
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