The Surprising Fix for My 5-Year Knee Pain
We all do dumb things sometimes. Here’s one of mine.
In October 2019, I had just started physical therapy school. Stress was high, sleep was low — and I’d spent the summer hammering heavy split squats 2–3 times a week.
A smart move at that point?
Take a break. Ease off the legs. Let the knees chill.
What did I do instead? I joined Squatober — a program where you squat every single day in October.
The first week? Awesome. By day 9? My right knee was barking. I figured it’d clear up in a few days.
It didn’t.
The pain lingered for five years — not because it had to, but because I didn’t know how to fix it.
Until I finally did!
What Finally Worked: Isometrics
The biggest game-changer in my recovery?
Isometric exercises — where your muscles are working, but without moving.
Think:
Pushing against a wall
Holding a plank
Sitting against a wall with your thighs on fire
Muscles stay tense. Nothing moves. But they’re working — and for tendons, that’s powerful.
My Go-To: Wall Sits
I started with:
3–4 sessions per week
30–45 second holds
Multiple rounds per session
I added weight and sets when they got easier. It wasn’t flashy. It wasn’t fun. But it worked!
Why Isometrics Help Tendon Pain
If you’ve got tendinopathy — like patellar tendonitis, jumper’s knee, or a dull ache that just won’t go away — isometrics might be your best friend.
Here’s why they’re so effective:
🔻 They reduce pain — fast
A 2015 study (Rio et al.) found that a single isometric session could reduce patellar tendon pain by over 50% in minutes.
⚖️ They load the tendon safely
Isometrics apply tension without the high impact of jumping or squatting. That means healing can begin without flaring things up again.
🛠️ They improve tendon stiffness over time
Strong, stiff tendons can better absorb force — crucial for running, jumping, lifting, or just staying active pain-free.
The Catch: They Take Time
You might feel better in a week, but your tendon won’t be healed yet. Tendons are stubborn. Healing is slow.
Most solid protocols recommend at least 12+ weeks of consistent loading.
I made the mistake of quitting too soon. Multiple times.
I’d start isometrics.
Feel a little better.
Then back off once life got busy.
And the pain came back — again and again.
The Real Lesson: Most People Don’t Give Rehab Enough Time
Here’s the truth I had to learn the hard way:
So often, rehab doesn’t fail because the plan is wrong. It fails because we stop too soon.
Funny enough, I stumbled on the right approach only six months in — thanks to my now-wife (then girlfriend), who looked at me limping and said:
“You clearly have tendinopathy, dummy. Do isometrics.”
So I did. It helped. And then I made the classic mistake: I assumed I was good.
But I wasn’t!
That cycle repeated for years:
Try something new
Feel better-ish
Stop
Pain returns
Repeat
And here’s the kicker: I’m a physical therapist,. I do this for a living, and I still screwed it up!
That’s how long real rehab can take — especially without structure, accountability, or patience.
One Important Caveat: Pain Is Personal
There are dozens of reasons your knees, shoulders, or back might hurt. And what worked for me might not work for you.
Isometrics aren’t a magic pill — but for chronic tendon issues like patellar tendinopathy, they can be a game-changer.
The key is:
Finding the right plan
Sticking to it long enough
Working with someone who can guide you through it
Ready to Fix Your Pain?
If you’re tired of guessing — and want a proven plan that actually works — I’d love to help.
Even experts get stuck when they’re too close to the problem. That’s why having the right guide can fast-track your recovery and strength.
Real Stories from Coaching Clients Just Like You
Hear from a few folks I’ve worked with 1-on-1 to overcome pain, build strength, and get back to the life they love:
“Thanks for helping me get rid of back pain and get stronger so I can do fun things with my grandchildren, family, and pets... My doctor asked for your contact info!”
— Jenny, online coaching client
“Can’t believe I dropped almost 30 pounds, held on to muscle, and fully recovered from a back injury. Best progress I’ve ever made.”
— Eshan, online coaching client
“Thanks to you, my back and shoulder pain are nearly gone… I can tie my shoes, get up without discomfort, and train pain-free again.”
— Ayush, online coaching client
These stories are proof that smart, personalized rehab and strength programming works — no gimmicks, no guesswork, just consistent action.
You Can Get Strong and Pain-Free Too
Want a coach who’s been through it — and can help you skip the years of trial and error I went through?
Click here to apply for coaching today.
Let’s fix what’s been holding you back — and get you back to doing what you love.
Best,
John
3 Steps You Can Take
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