Hi, I have a question regarding basketball and patellar tendinopathy. I’m somewhat familiar with Greg Nuckols article on this pathology.
I’m 33 y.o. and I have been doing resistance training for two years now. After SSLNP, I’ve done The Bridge, Powerbuilding I, Strength I and I’m currently programming for myself doing something similar to strength I. I squat three times a week. I had a long history of patellar tendinopathy to both knees when I played high school basketball. The rehab with different physiotherapists didn’t help (leg raises, slow eccentrics on an inclined board, knee massages etc.) and during my early twenties I gave up on basketball and sports.
Right now, depending on the block that I’m doing, I’m either pain free or with minimal pain that will often disappear during warm up. I’m happy with the progress, squatting a little over twice bodyweight.
I would really like to play some pick-up basketball again and especially do dunking sessions like in the past. I have no problem sacrificing some low velocity strength.
I’m not sure how to gradually get to jumping with maximal force again, as I know that the landing/eccentric phase of jumping is very demanding for the tendon.
My plan would be to decrease squatting frequency from 3 to 2 times a week, decrease the RPE, keeping the velocity maximal and to introduce very light basketball sessions 1-2 a week. I wouldn’t jump with full force from the beginning, but very gradually increase the intensity. I would maybe also add a plyometric exercising during one of the lifting session, and gradually increase the dose/volume/intensity. I’m also planning on cutting 7-8 lb; maybe that could help with repetitive jumping loading?
I’m looking for some advice and maybe some resources on patellar tendinopathy focusing on sports with jumping. Thank you.