04/15/2026
Dealing with patellar tendinopathy (pain in the front of the knee)?
Start building load tolerance the right way 🏆
Go-To Exercise Stack:
1. Reverse Nordics – 2x10
Control the lean back, feel the quads lengthen, and build strength.
2. Spanish Squats – 2x8
Sit back into the band, stay upright, and squeeze your quads hard as you initiate the movement.
3. Isometric Bulgarian Split Squat – 3x30 sec holds
Front leg does the work. Stay tall, knee forward, and hold steady tension.
💡 Why this works:
We’re loading the tendon progressively—starting with isometrics for pain modulation, then building strength through controlled movement.
⚠️ Keep pain tolerable (≤3/10) and focus on quality over quantity.
Consistency > intensity.
At The Complete Athlete, we use a simple process to get you back in the game! All visits are 1:1 with a Doctor of Physical Therapy
1. RESET pain
2. RESOLVE the underlying cause
3. REALIZE what you can accomplish
📍11503 Jones Maltsberger Ste 1101
San Antonio, TX 78216
DM or follow the link in our bio to schedule a free phone consultation!
📲210-890-2411
