KRU PT + Performance Lab

04/03/2026

Early-stage patellar tendon rehab isn’t about going hard right away, it’s about doing the right things early.
We focused on quad activation, added BFR to build strength without stressing the tendon, and finished with controlled gym work to start rebuilding capacity.
Lay the groundwork now so you can load it later.

03/31/2026

Jumper’s knee (Patellar tendinopathy) responds best to isometrics + controlled loading — here’s why each of these works and how to use them ⬇️
🔹 Spanish Squat
Why: Offloads the knee joint while directly loading the patellar tendon → great for pain reduction + early-stage strength
How: Band behind knees, sit back upright, shins vertical
Rx: 4–5 sets × 30–45 sec holds
🔹 45° Single-Leg Hold
Why: Targets tendon at a mid-range angle where it’s often most irritable → builds tolerance without overload
How: Slight bend in knee, hips back, hold steady
Rx: 3–4 sets × 20–30 sec each leg
🔹 Lunge Hold (Floating Heel)
Why: Increases quad + tendon demand by shifting load forward → mimics sport positions (deceleration/jumping)
How: Front heel slightly elevated, back knee hovering
Rx: 3–4 sets × 20–30 sec each side
🔹 90° Wall Sit w/ KB
Why: High quad activation = strong patellar tendon loading → builds capacity for deeper knee angles
How: Knees at 90°, hold kettlebell for added load
Rx: 4 sets × 30–60 sec
🔹 Single-Leg Knee Extension ISO
Why: Isolates quad + directly loads tendon → key for rebuilding strength asymmetries
How: Hold at ~60° knee bend on machine
Rx: 4–5 sets × 20–45 sec each leg
Why this matters for jumper’s knee:
Isometrics can reduce pain (analgesic effect) while progressively improving tendon load tolerance — so you can get back to jumping, sprinting, and cutting without flare-ups.

03/26/2026

03/24/2026

If your forearm can’t handle force → your tendon takes the hit.
Here’s how we rebuild it 👇
1. Wrist Curl + Eccentric
3–4 sets x 12–15
Slow 3–4 sec lowering
2. ART w/ Finger + Wrist Extension
2–3 rounds x 30–60 sec
Reduce soft tissue restriction
3. DB Pronation/Supination
3 sets x 12–15 each way
Control the rotation
4. DB Wrist Extension
3–4 sets x 10–15
Focus on slow eccentrics
5. DB Radial Deviation
3 sets x 12–15
Keep it strict
6. Wrist Extension Stretch
2–3 rounds x 30–60 sec
Decrease resting tension
7. ART w/ Resisted Wrist Extension
2–3 rounds x 8–10 reps
Load + tissue work combined
8. Banded Pronation/Supination
3 sets x 15–20
Constant tension through range
9. Forearm Roller
2–3 rounds to fatigue
Build grip endurance
10. Banded Wrist Extension
3 sets x 15–20
Great for high-rep tendon loading
Why this works:
We’re increasing tendon capacity, improving rotational control, and redistributing load across the forearm so the elbow isn’t taking all the stress.
Less irritation. More resilience. Back to hitting.

03/19/2026

Dry needling for Achilles pain helps reduce muscle tension, improve calf function, and restore load tolerance—so you can move better, not just feel better.

03/16/2026

Achilles Tendinopathy Rehab for HYROX & Runners
Your Achilles takes a huge amount of load when you’re running, lunging, jumping, and pushing sleds. If the tendon’s capacity can’t keep up with the load, pain starts to show up.
Two exercises used all the time to rebuild Achilles capacity:
1️⃣ Isometric Calf Holds (Progressive Positions)
Isometrics are great early on because they load the tendon while helping reduce pain.
Prescription:
• 4–5 sets
• 30–45 second holds
• 1–2x per day
Progression:
• Plantarflexion (heel elevated): least compression, best starting point when symptoms are more irritable
• Neutral: increases tendon loading as tolerance improves
• Dorsiflexion: highest demand and compression — use later in rehab when the tendon is stronger
The goal is gradually increasing tendon load without aggravating symptoms.
2️⃣ Slow Eccentric Heel Drops
The Achilles tendon is formed from two calf muscles — the gastrocnemius and the soleus. Your knee position determines which one you’re targeting.
Prescription:
• 3–4 sets
• 10–12 slow reps
• 3–4 second lowering phase
Variations:
• Straight knee: biases the gastrocnemius
• Bent knee: biases the soleus

Both muscles feed into the Achilles tendon, so training both helps improve the tendon’s ability to tolerate load during running and hybrid training.
Simple exercises. Done consistently. Big difference in building Achilles resilience.

03/12/2026

Graston Technique is a tool physical therapists use to improve how muscles, tendons, and fascia move.
Using specialized instruments, clinicians apply controlled mechanical stimulation to soft tissue. Research suggests this may increase circulation, stimulate tissue repair processes, and improve movement tolerance.
In rehab, it’s most effective when combined with strength training and progressive loading to restore healthy movement.
Swipe through to learn how it works.

03/10/2026

Grip strength quietly dictates performance in HYROX.

When the hands and forearms fatigue, the rest of the system follows — affecting carries, sled work, and pacing.

Build grip capacity early so it’s not the weak link on race day.

03/09/2026

Graston Technique helps break down restrictions in muscle and fascia, improving mobility and restoring normal movement patterns.

By restoring tissue mobility, we help athletes move more efficiently, reduce irritation, and get back to training with fewer limitations. Tight tissue doesn’t just feel stiff — it changes how your body moves.

03/02/2026

Grip fatigue isn’t just “forearms burning” — it’s your output getting capped.

If your hands gas out, your strength, control, and quality reps drop with it.

Train the connection as hard as the movement.
Save this for your next grip day.

02/26/2026

Your feet absorb thousands of pounds of force every run.
If they aren’t strong or mobile enough to handle it, something else will.

Foot fitness improves:
✓ Push-off efficiency
✓ Shock absorption
✓ Load tolerance
✓ Long-term injury resilience

Performance starts from the ground up.

02/24/2026

Most marathon injuries don’t happen on race day.
They’re built quietly in training, when load stacks faster than your tissues can adapt.

Here’s the simple equation:
Load > Capacity = injury risk goes up.

Race day is often the “safest” day because you’re tapered, rested, and fueled. Peak training weeks are where most runners get into trouble: higher mileage, back-to-back long efforts, added intensity, and not enough recovery.
If you want to stay healthy through marathon prep:
• Build tissue capacity with strength training 2–3x/week
• Progress training stress gradually
• Plan deload weeks so your body can actually adapt

Strong runners last. Durable runners finish.