I’ve been dealing with patellar quad/knee tendon that comes and goes. I’m doing a 5/3/1, but since i wanna fix this for now and forever. I’m juggling with a rehab plan.
I’m following Squat University’s “FIXING PATELLAR & QUAD TENDON PAIN” plan as precise as i can.
I switched to Box Squats for my Main lift (not doing 5/3/1). And here comes the Issue.
Since box squatting puts more stress on my low back, i find it extremly hard to get a good amount of effective weight to really build my load tolerance up (for my knee).
I searched for some solutions and i have like 4 options left i guess.
Keep doing with low weight to strenghten low back until the back stress decreases? (i think this is the dumbest solution).
Switching to Zercher Box Squats. Found the article “The Smartest Way To Squat To Save Your Spine” by Alex Nurse.
Front Box Squats. Maybe to much stress on knees?
Safety Bar Box Squat, and this is kinda a guess. If this is correct; the heavier the load is, the more difficult it could be to handle with zercher squats. So switching to a safety bar could help. BUT i never tried a Safety Bar before and i’m not that sure if the core activation and less low back stress is similar/same with zerchers.
I tried Zerchers and my low back feels super fine.
I don’t have access to a Safety Bar cause i train at home. Is it worth trying out/buying one?
I keep doing Zerchers til i can’t handle the weight anymore.
Anyone dealt with patellar tendon, and did a comeback?