To prevent patellar tendon injury, you need to perform a series of physiotherapy exercises.
It is important to controlled exercises without pain. In case of pain, you should reduce the degrees of flexion. It is also important eccentric exercise, perform concentric and proprioception exercises.
The most important thing is to warm up before exercising, in this case doing knee flexion and extension in standing position, without weight. After each workout, you should also stretch.
The exercises are to be performed with both legs to prevent and, in the event that there is a tendon pathology, you have a little more influence in that knee.
Next, a series of exercises are proposed to prevent patellar tendon injury.
Eccentric Exercise: squat unipodal
We stand up and perform normal drop in a squat but with one leg. Perform controlled descent without reaching 90 °. The knee does not pass in front of the toe. The rise in the conduct concentric with both legs.
Eccentric exercise: unipodal squat + proprioception
The same as last year but we put up a bosu or unstable platform. Down to one leg, with both rise.
Quadriceps isometric exercise
We stand standing with his back against the wall and flex 90. We held this position until fatigue. Resting time twice has endured. You can place a ball between his legs to activate the abductor muscle. After the checks can be performed over a bosu to offer more instability.
Exercise knee proprioception
We stand standing one leg. Semi-flexed knee and the other carried out the drawing of a cross in the air. We perform weight change in different positions.