About
An 8-week MSF Method tendon-loading block for appropriately screened patellar tendinopathy and persistent load-related patellar tendon pain. It is designed to rebuild knee-extensor strength, tendon load tolerance and confidence for stairs, running, jumping and sport through REGULATE → RESTORE → REBUILD → RETURN. START HERE: tendon safety screen, baseline symptoms, strength and weekly training-load map. WEEK 1 — REGULATE: reduce excessive load spikes and establish a tolerable loading baseline. WEEK 2 — REGULATE → RESTORE: build slow isotonic tendon load. WEEK 3 — RESTORE: develop heavier quadriceps strength and movement control. WEEK 4 — RESTORE → REBUILD: midpoint review and energy-storage preparation. WEEK 5 — REBUILD: single-leg strength and controlled elastic loading. WEEK 6 — REBUILD: strength, jump capacity and running preparation. WEEK 7 — RETURN: graded return to running, jumping and sport-specific loading. WEEK 8 — RETURN → CONTINUE: retest and build the longer-term tendon plan. The 8-week block is a progression framework, not a promise of complete recovery; longstanding tendinopathy often requires continued loading beyond this period. Sudden traumatic loss of active knee extension or suspected rupture requires clinical assessment. Private / approval-required access is used so the correct support level can be selected.
You can also join this program via the mobile app. Go to the app