Exercise for Infrapatellar Tendonitis and Knee Pain
Overview
An exercise routine specifically designed to target and alleviate symptoms of infrapatellar tendonitis and knee pain.
Level
Beginner
Targets
Knees
Step by Step Instructions
- Loop a resistance band around a sturdy anchor and step inside it.
- Position the band below your knees and behind your calves.
- Stand with feet shoulder-width apart.
- Sit your hips back and bend your knees as if sitting into a chair (lean back slightly).
- Hold the squat for 45 seconds, breathing steadily.
- Stand up, rest briefly, then repeat for 5 sets.
[Video Transcript]
If you have knee pain right under your kneecap, the infrapatellar tendon, strengthening it can help. New research suggests that holding an isometric contraction for about 45 seconds with the right exercise can reduce knee pain. Loop a resistance band around a sturdy anchor, step inside the band, and position it below your knees and behind your calves. Stand with your feet shoulder-width apart, then lean back and bend down as if sitting in a chair. Hold this squat position for at least 45 seconds; you should feel your leg muscles working. Perform five sets, aiming for a minimum 45-second hold each time. This exercise has been shown to help decrease pain beneath the kneecap. Try it at home.
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