Half-Squat
To begin with, stand with both feet apart in shoulder width. Turn onto your side around 45 degrees. Tighten the buttocks and keep the back straight. Lower the body to the ground by bending the knees slowly. Make sure the back is straight all the time. Do not let the knees go beyond the toe tips or the pelvis tilt forward. Do this exercise 8 to 10 times for each set. [2]
Step Up
This is a simple exercise for people with patellar tendinopathy. All you need is a footstool or thick book. Step up on the stool with the trained leg and make sure the back is straight. Next, lift the other leg off the ground. While stepping up, keep the knee aligned with the middle toe. Return to the initial position and put both feet on the ground. If you cannot stand steadily, consider holding on to a wall or chair. Repeat 8 to 10 times for each set. [3]
