Build Knee Tendon Strength in 5 Minutes

Strength and Conditioning Programs:

00:00 Build Knee Tendon Strength in 5 Minutes
00:37: Directly load the tissue with the issue
00:55: 60 second overview of tendon training science
01:55: 30 second isometric contraction with 90 seconds of rest
02:13: Spanish squat
04:01: Split squat
05:22: Single leg isometric leg extension
05:54: Managing pain
06:15: Ramping up into contractions
06:45: Getting back into plyometrics
07:03: Plyometric examples to start with
07:10: Expected timeframe to notice improvements

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Disclaimers:
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

✅ Let’s Connect:

[andneomatmj]

Thanks for video! I first hear about that exercises form Jake Tura.

[LittleBpaulmuller-Owners]

7:24 avoid sloppy program or Matt will glitch through your screen and get you.

[younghustlercpr]

Can you do Achilles tendon please for explosiveness

[kayla]

can you please make a tendon video for the elbows?

[lightningspike]

Hi, so youre saying, don’t move forward and backwards in the split squat, so what do you think about the (elevated to start with) “ATG” split squat with knees over toes for your patellar tendon?

[martinguzman]

Can you please do a elbow tendon
Tendon/ Folgers elbow
Strengthening

[afnanbogey]

Does this visco-elastic creep only apply to tendons? Ligaments presumably have to be strengthened differently?

[hunterwright]

Great video! Could we use the exercises you mentioned prior to slow eccentric movements like step downs or Bulgarian split squats? Also, if these are all isometric movements, would just doing one work to decrease the chances of pushing the tendon too far? Again, thanks for the information!

[georgepnf]

Great video Matt!! What about a low back pain with nerve symptoms(pins and needles, numbness, tingling etc.)?
Thank you

[dennisbanda]

What are your thoughts about running backwards as part of recovery training for patellar tendon injuries ?

[vikaschauhan]

Sir can you start adding the Research Reference as well it's good to read as well ..

[dhananajayshukla]

Thanks for the superbly illustrated videos Matt, a question for you: Spanish squat is with a vertical tibia, but the lunge movement involves taking knee beyond toes, especially for tall guys. Is it OK?

[SLCPunch]

Dr Jill Cook says isometrics are good to do daily (up to 4x daily). If isometrics are not setting you back do you recommend doing them daily rather than every other day for tendonitis?

[andrewhadjimichael]

I have a question that may not be exactly linked to the video. In terms of knee rehab is cycling or sledge more beneficial? Or should I just mix it up and do both? I work out 4 times a week. Further more if I do stick to sledge pulls and go heavier how long do you recommend? 5mins, 10mins etc... the issue is I find if I go heavy I end up fatiguing my lower back and glutes and this can be detrimental if leg day is the day after but I do want to make them work.

[basse]

Thanks. Incorporating isometric approach to the ATG split squat. Any thoughts on walking backwards pulling a weighted sled?

[danielhughes]

Really confusing, you say slow eccentrics are what you need then you proscribe 3 isometric movements and no eccentrics.

[cej]

Can you make a video on how to work with a tibial stress fracture - sorta how to assess yourself on when you can start building back up without accidentally making things worse and how to load back into running?

[sheshitkarthikeya]

If I have knee pain after every leg day, should I go to sports physio or an orthopedic doc?

[JonCarloMigaly]

Do you have any recommendations for how to load distal hamstring tendons?

[EIH]

Hi, thank you so much for this video!
Are the same exercises effective for Quad tendon pain/injury?
And can you do the same video for Golfer elbow tendon pain?
Thanks again! really helpfull.