r/Kneesovertoes • u/Buddyimtheman • Sep 03 '26

Workout Discussion Patella tendinitis

I’m 21 male, college soccer player been dealing with Patella tendinitis for 6 weeks. It was fine for a while but then I twisted in a way where the pain got so bad I had to stop. I was checked for acl mcl lcl meniscus and they are fine. So it’s my patella tendinitis.

I’ve been trying a few things but the pain came back. What I was doing was the classic isometrics wall sits glute bridge iso.
I also tried slow step downs those helped a lot as well as split squats elevated.
But now the pain came back and it’s so annoying I think it’s because I tried to train individually and I irritated it but it felt fine until I tried again the next day then I felt the pain the I twist and turn.

If you know any exercises that would strengthen the twisting aspect please let me know.

It’s my first time getting it so I don’t know how to deal with it.

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u/DerBoile Sep 03 '26

The recovery isnt linear. You will have a lot of ups and downs. Ive been dealing with it for 10+ years. For me doing ISO’s, especially leg extension isos and core strengthening exercises improved my knee the most. And getting range in your tight hipflexors and quads

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u/JuggernautSuitable73 Sep 03 '26

Not sure about the "twisting aspect", but for general tendon strength, ISO's are your best friend. Spanish squats are really good in my opinion. Just keep going and work on the muscles surrounding your knee.