🦵 Knee Pain
Patellar tendinopathy (tendon overload)
Pain just below the kneecap; worse with jumping, stairs, deep squats.
A daily heavy-slow or isometric hold for the tendon.
Tendons respond to steady daily load; a single timed hold reduces pain and rebuilds capacity without flaring it.
Move — the mechanics that fix it: Heavy-slow resistance
3×/week, 3–4 sets, tempo 3-0-3, 6–8 reps at heavy load; pain ≤4/10 during and settled by next morning.
- Bodyweight Squat
- Double Leg Butt Kick
- Fast Skipping
- Isometric Chest Squeezes
Fuel — foods to fuel it
- Red bell pepper (local SG)
- Bone broth (local SG)
- Gelatin / collagen peptides (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Kiwi fruit (local SG)
Daily nutrient targets: protein: 100g (goal), vitamin: 300mg (goal), glycine: 10g (goal), sugar: 30g (limit)
Stack — evidence-ranked compounds
- Collagen Peptides (+ Vitamin C) — ★★★★☆
- Vitamin C (Ascorbate) — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- BPC-157 — ★★★☆☆
- Glucosamine + Chondroitin — ★★★★☆
- Creatine Monohydrate — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes knee pain?
Patellar tendinopathy (tendon overload). Pain just below the kneecap; worse with jumping, stairs, deep squats.
What exercises help knee pain?
Key movements: Bodyweight Squat, Double Leg Butt Kick, Fast Skipping, Isometric Chest Squeezes.
What should you eat for knee pain?
Foods that support it: Red bell pepper, Bone broth, Gelatin / collagen peptides, Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice).
What supplements help knee pain?
Evidence-ranked options: Collagen Peptides (+ Vitamin C), Vitamin C (Ascorbate), Omega-3 (EPA/DHA), BPC-157, Glucosamine + Chondroitin.