Jake Tuura Patellar Tendinopathy Questions
I know this is the KneeOverToes forum, but I figure there are people that are also familiar with Jake Tuura here. I was previously programming with ATG ideology, and it did help my knee in some regard and helped me out back in 2022 regain my ability to squat below parallel, but it does not seem to work as well for patellar tendinitis/tendinopathy.
Anyway, I am now running Jake Tuura's Jumper's Knee Protocol, just over a week in (started 5/2). I understand that rates of progression will be different on a case-by-case basis, but I am just looking for some insight on other people's experience with the program.
- What was your starting point?
- How long did it take to move on to Phase 2?
- How fast did you/could you add load to the leg extension isometric?
- What type of strength level should I be aiming for on the leg extension iso?
- I was previously able to single leg leg extension ~100lbs for ~10 reps but have atrophied since then. Currently doing 45s holds with 40lbs.
- How fast did you progress the lunge iso?
Last week on 5/6 I was able to get up to 55lbs on leg ext for 5 sets of 45s, but my leg was definitely shaking (is that a bad thing?). In that session I also was able to hold the lunge iso for 90 seconds, and then 60 seconds, with a 1-2 min rest in between sides. The morning after (5/7) I felt a bit of stiffness/mild pain in the patellar tendon and a little bit in the quad tendon too, so the next session I did only leg ext iso with 40lbs, and then the following sessions (5/8-5/10) continued with all the movements but leg ext still at 40 and lunge iso back at sets of 30s with 1min in between sides. I would say the irritation went away pretty quick and I had to take a day off completely yesterday (5/11) so it is feeling pretty good now in the day to day moving around.
I have a great ability to "dig deep" and fight through the pain, but I fear that I may be getting too excited and pushing progressions faster than I can recover from.
So basically, I am just looking for some input on how anybody went about progressing the movements and how long it took them. I am not even an athlete anymore, so my main concern is just getting back to lifting weights, anything beyond that is a bonus!