Tendon Health Programming:
Isometric Phase
Here is the first week of our isometric protocol for knee pain.
Goal: Decrease acute symptoms for reactive tendinopathy through low overall load and
isometrics.
Knee Health Guidelines
1. Don't jump unless instructed to do so
2. Pick an exercise to use as a consistent measure of pain. Try to test each morning. It
could be a squat, pistol squat, stairs, or kicking the covers off of yourself.
3. Training will progress from low to high tendon load.
4. You can do the isometrics every day upwards of three times a day.
5. Isometrics should be used in your warm up.
6. Do not stretch the tendon.
7. Do not massage the tendon.
8. You are okay to ice the tendon.
9. Pain should decrease after isometrics. If not, you didn't go heavy enough.
10. If pain increases, decrease weight or time.
Monday: Isometrics
1. Joint Health:
a. Test your knee pain first thing in the morning
b. Write down the pain level 1-10
2. Isometrics
a. 5x45 seconds
b. You will repeat this every 6 hours today for a total of 3 times
3. AVOID ANY ELASTIC ACTIVITY!!!
a. Don’t run, jump, or play sports. You are at a very high knee pain level and
this is the most important time to avoid doing what hurts.
Tuesday: Isometrics
1. Joint Health:
a. Test your knee pain first thing in the morning
b. Write down the pain level 1-10
2. Isometrics
a. 5x45 seconds
b. You will repeat this every 6 hours today for a total of 3 times
3. AVOID ANY ELASTIC ACTIVITY!!!
a. Don’t run, jump, or play sports. You are at a very high knee pain level and
this is the most important time to avoid doing what hurts.
Wednesday: Isometrics + Accessory Work
At this point your knees should be feeling significantly better from
Monday so we will add in some general strength work!
1. Joint Health:
a. Test your knee pain first thing in the morning
b. Write down the pain level 1-10
2. Isometrics
a. 5x45 seconds
b. You will repeat this every 6 hours today for a total of 3 times
3. Weight Room:
a. RDL
i. 2x5 @ 35% of your deadlift w/ 3 second pause
b. Single leg calf raise
i. Use smith machine or leg press @ 50% of 1RM if possible; 4x6
SLOW
Thursday: Isometrics
1. Joint Health:
a. Test your knee pain first thing in the morning
b. Write down the pain level 1-10
2. Isometrics
a. 5x45 seconds
b. You will repeat this every 6 hours today for a total of 3 times
Friday: Slow Concentric Training
If your knees are now at a 4 or less in pain in the morning, it’s time to progress up to
slow concentric training!
1. Joint Health:
a. Test your knee pain first thing in the morning
b. Write down the pain level 1-10
2. Isometrics
a. 5x45 seconds
3. Weight Room
a. Quarter Squats
i. 4x6 @ 45 lbs
ii. SLOW TEMPO: 4 seconds down, 4 seconds up
b. RDL
i. 2x5 @ 35% of your deadlift w/ 3 second pause
Weekend: Isometrics
1. Joint Health:
a. Test your knee pain first thing in the morning
b. Write down the pain level 1-10
2. Isometrics
a. 5x45 seconds
b. You will repeat this every 6 hours today for a total of 3 times
Want more?
If this week of training helped you out and you would like to learn more about our
coaching, click here to book a consultation call with us:
SCHEDULE CALL
BONUSES
How we periodize training
Tendon health principles
The mental side of training
Back health guidelines
Morning rou:ne
Jump technique tutorial
