Patellar Tendinopathy Starter Exercise Guide

1. Quad Sets

What it helps: Wakes up the quadriceps — the big thigh muscles that support and control your knee. Getting them firing is the foundation of a strong, steady leg.

How often: 2-3 sets of 10, a few times a day.

1. Sit or lie with your leg straight.
2. Tighten the muscle on top of your thigh, pressing the back of your knee down.
3. Hold briefly, then relax.

2. Wall Sit

What it helps: Builds quad endurance in a steady hold, training the knee to support you through standing and stairs.

How often: hold 30–45s sets of 4–5 holds, most days.

1. Stand with your back against a wall, feet shoulder-width apart and a step out from the wall.
2. Slide down until your knees are bent toward a comfortable, pain-free angle (don't go past 90°).
3. Hold the position, keeping your back against the wall and weight in your heels.
4. Slide back up to rest, then repeat.

Tip: Work in a range that doesn't sharpen the front-of-knee pain.

3. Standing Quadriceps Stretch

What it helps: Loosens the front-thigh muscles so the knee bends comfortably and moves through its full range.

How often: hold 20–30s sets of 3 each side, daily.

1. Stand tall, holding a wall or chair for balance.
2. Bend one knee and bring your heel toward your buttock.
3. Grasp your ankle and gently pull until you feel a stretch in the front of your thigh.
4. Hold, then switch sides.

Tip: Keep your knees close together and stand tall — don't arch your back.

4. Hamstring Stretching

What it helps: Keeps the back of the thigh flexible so the knee and hip move freely and your stride stays easy.

How often: hold 20–30s sets of 2–3 reps, 1–2 times a day.

1. Lie on your back and loop a towel around one foot.
2. Gently straighten the knee toward the ceiling until you feel a light stretch.
3. Hold, then relax.

Tip: Stretch to mild tension, not pain.

5. Straight Leg Raises

What it helps: Builds quad and hip strength while the knee stays straight, so the muscle works hard without stressing the joint.

How often: 2-3 sets of 10, once or twice a day.

1. Lie down with one leg bent and the other straight.
2. Tighten your thigh and lift the straight leg a few inches.
3. Lower slowly.

Tip: Keep the knee straight as you lift.

6. Stationary Bike

What it helps: Keeps the joints moving and nourished while you build endurance — all with no pounding. One of the gentlest ways to stay active when a joint is sore.

How often: directed.

1. Set the seat so pedaling is comfortable.
2. Pedal at an easy pace.
3. Increase your time gradually.

7. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

8. Mini Squats

What it helps: Builds hip and leg strength through a comfortable range, so everyday moves — sitting, standing, bending — take less out of your joints.

How often: 2-3 sets of 10, once or twice a day.

1. Stand holding a counter.
2. Bend your knees a small amount, keeping them behind your toes.
3. Return to standing.

Tip: Keep the movement small — this is not a deep squat.

About Patellar Tendinopathy

What the condition is, how it's usually managed, and what to expect — read the Patellar Tendinopathy guide.

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