TENDINITIS ROTULIANA 6 EJERCICIOS para aliviar el DOLOR

🫂 Support my content by becoming a member https://bit.ly/41Zc0Vk 🏋️‍♀️ Search for exercises by body area https://bit.ly/3pGssfX 📱 Download my app https://bit.ly/3qQIC3D 📷 More content on Instagram https://bit.ly/3y8VmcS 🤳🏻 And also on TikTok https://bit.ly/3Wqm7nd 💪 Long-term exercise programs https://bit.ly/33Mpk7I 👨‍🦲 I can personally assist you: https://bit.ly/3pw6Y2z 🖐️ Are you a physical therapist? Watch this: https://bit.ly/3YLp9kV 📩 Get my videos delivered weekly to your inbox: https://bit.ly/3UH02g4 The information provided does not constitute medical advice. It is solely a point of view and is not intended to be the sole truth. If you have any questions, consult your healthcare professional. The author of this video is not responsible for any damage that improper or unsupervised application may cause to individuals following the recommended instructions. Do you have pain in your patellar tendon? With this isometric exercise routine targeting the quadriceps and glutes, you'll relieve pain, strengthen your knee, and improve its functionality. You'll only need a wall, a mat, and, for some exercises, an elastic band. This evidence-based routine will help you reduce symptoms and prevent future discomfort. Remember, movement is the key to recovery! Objectives: 1. Reduce pain through isometric contractions that protect the patellar tendon. 2. Strengthen the quadriceps and glutes to stabilize the knee. 3. Prevent relapse by improving tendon function and elasticity. 4. Increase mobility and strength of the knee joint. Benefits: • Progressive relief of patellar pain. • Increased leg endurance and strength. • Exercises adaptable to any pain level. • Prevention of tendon overload thanks to the isometric approach. Dosage: • Isometric exercises: Hold each contraction for 5 seconds, with 10 repetitions per exercise. • Mobility and strengthening exercises: Perform 2-3 sets of 10 repetitions, resting as tolerated. Practice this routine 3-4 times per week. Adjust according to pain intensity. ________________________________________ Time Stamps: 0:00 INTRO 0:54 LYING BACK LEGS STRETCHED AGAINST THE WALL KNEE EXTENSION AND QUADRICEPS CONTRACTION 3:39 KNEES AT 45º PUSH AGAINST THE WALL 6:24 KNEES AT 90º PUSH AGAINST THE WALL 8:24 KNEES AT 110º OR 120º PUSH AGAINST THE WALL 10:26 GLUTE BRIDGE 12:46 THE SHELL 16:00 FAREWELL 💡 Bonus tip: Consistency is key to recovering from patellar tendonitis. If you experience severe pain, back off one exercise level to avoid overloading the tendon. Go ahead, your knee will thank you! 💪