Knee Tendonitis Removal Program

Phase 1:

Soft Tissue Work (Foam Roller):

a) 3 Position Hamstring
b) Inside of Leg (adductors and tear drop)
c) Glutes (all angles)
d) Calves
e) IT Band
f) Low Back
g) Hip Flexors and Quads

Exercise Routine:
a) 1 Leg Squat to box-to pain tolerance, so start with a high box and lower as can. Also, tubing can
placed around legs to prevent knee from pulling inwards. 3x10
b) 1 Leg RDL-3x10
c) 2 Leg Bridge-3x 20 second hold
d) Slideboard Eccentric Leg Curl (start in bridge with glutes and abs contracted, then lower
eccentrically)3x5-8
e) Side Leg Raises (Jane Fondas) 3x10
f) Backward walking-3x20 yds

Phase 2:

Foam Roller Routine (see above)

Exercise Routine:
a) 1 Leg Squat, full ROM-3x5+5
b) 1 Leg RDL with reach (also add weight)-3x10
c) 1 Leg Bridge-3x5 with hold at top
d) Slide Board Leg Curl (full ROM)-3x10
e) Jane Fondas-3x10
f) Clam Shells-3x10
g) Backward Walk with Tire-3x20 yds

Phase 3:

Foam Roller Routine (see above)

Exercise Routine:
a) 1 Leg Squat 3x5+5
b) 1 Leg Goodmorning with barbell 3x8
c) 1 Leg Bridge-3x8
d) Slideboard Leg Curl-3x10
e) X-Band Walks-2x10 yards each way
f) 3 Way Med Ball Reach 2x9 each leg
g) Backward Walk with Tire: 2x20 yards
h) Plyo Series: 2 Leg box jump, 1 Leg Box Jump (fwd/lat/med), fwd hurdle hop, lateral and medial
hurdle hop-3x5

NOTE: Only proceed to the next phase once you can perform the movements in your current phase
pain free.