The magic exercise to treat anterior tendon pain post-op

This one is for all of you with a sore, weak or painful quad or patellar tendon in the front of knee that limits your ability to progress in your rehab.

Eccentric single-leg knee extensions, 3x5 and with progressive overload. Choose a weight that you can manageable do, is a bit challenging but doesn't cause excruciating pain, then add 2.5 gradually either after each week, or after x amount of sessions. The magic is in trying to each rep as slow as possible even in the degrees where you feel that the knee is weak. Over time your tendons will adapt and get stronger. Don't push too hard, but again, just above what you can tolerate.

I had a quad tendon graft and this was the number one reason that limited me and made it difficult to progress in my rehab. My mistake is that I started very started very late + neglected this exercise way too much. Don't be like me. Don't cheat with the technique during SL leg press or SL knee extensions due to a bothering knee tendon. Treat it with this great exercise. It will work wonders in your rehab program. Just make sure you are good to go to use the leg extension machine after a few weeks post-op!