In month 3, we are continuing to progress slowly over the month by adding in more basketball activities over time. We have to progressively overload the tendon with weight, and slowly start to increase to the speeds we see in basketball.
Jumping right back into sport immediately is a recipe for disaster, and for you to continue to have knee pain.
1B. Petersen Step Ups
2B. ¼ To Calf Raise
3B. Assisted/Unassisted Nordic Curl (Short or long)