Quadriceps tendinopathy & enthesopathy Rehabilitation exercise

 In Lower Limb

Transcript (video)

Hey guys, this is Brad from POGO Physio here. I just want to share with you today a great exercise for the health of the quadriceps tendon. The quadriceps tendon sits on top of the kneecap here – it is different from the patella tendon which sits underneath the knee cap. One of the things with upset quadriceps tendons is that where it joins into the bone it can become sensitive and you need to give it the right exercise to help it rehabilitate The exercise I prescribed over the last several years with great success is an isometric wall squat – it looks like this:

The feet need to be directly underneath the knee, hands across chest, and legs at 90 degrees and we are holding that there for normally when you start 10 lots of 30 seconds with progressions towards 1 minute and longer holds as you go. That is the first position.

Position 2 is the same as this: feet underneath knees but legs at 45 degrees, holding that with a straight back, starting with thirty seconds and then moving on with the duration of the hold time.

Like any tendon problem, the quadriceps tendon won’t change quickly, it is a progress. Work closely with your physio and have great communication and you will get a result. Thanks guys.

Any questions or comments please leave them below:

Yours in running,

Brad Beer physiotherapist gold coast

Brad Beer (APAM)

Physiotherapist, Author You CAN Run Pain Free!, Founder POGO Physio

pain free performance Gold Coast physio

Recommended Posts
Showing 4 comments
  • Donna Frost

    Hi, thank you for your video. I was advised by my doctor to do this knee exercises. I was just wondering how many times a week I should do them. Thank you.

    • Brad Beer

      Hi Donna,

      Thank you for your question.

      Re the exercise try every second day 5x 45s holds.

      You will also need to load further in a gym beyond this.

      Here is a good resource for you that will also help: podcast with Peter Malliaras (tendon expert) HERE>>

      Keep me posted -regards Brad Beer

  • Donna Frost

    Hi. Thought I’d get back to you. I did the exercises as per the video then that night my right knee kept giving way. I’m to see a specialist on Thursday for possible surgery on both my knees so maybe I shouldn’t have done them. I’ll wait till I see what happens next. Thanks anyway Donna.

    • Brad Beer

      Keep me posted Donna following your Dr appointment.

      Regards Brad Beer

Leave a Comment

Hip Displasiahigh heels