This exercise is an adapted version of ‘single decline’ wall squats which is used when both knees are suffering from patellar tendonitis.
- Lean with you back against the wall and feet out in front so that when you squat, your knees are bent to 90 degrees.
- From this position, slide down the wall, controlling your descent
- When your knees reach 90 degrees the squat is complete.
- Lean forwards to come away from the wall and comfortably stand back up
- Lean back on to the wall and repeat the steps above.
Repeat these 30 times, once per day. You may feel some discomfort at the front of the knee or just behind it whilst performing this exercise. As long as the pain is a dull achy, warm sensation, this is fine. ANYTHING more severe, stop and consult your practitioner.
Ice is generally recommended once per day after the exercise if mildly sore, followed by a gentle walk.
Do not apply ice to your knees before going to bed as this can cause the knees to stiffen up during sleep.
This routine is designed to be carried out over a long period of time to build up the tissue at the patellar tendons. Eccentric training is the key to treating tendon problems, though the recovery does take time (around 12 weeks). The long duration is due to the strengthening and tissue rebuilding of the tendon that is required.