Performance Explored Project Exploring Knee Pain and Tendons with Jake Tuura
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Jan 5, 2026 
Jake Tuura, tendon expert and founder of Jacked Athlete, shares his journey from jumper's knee to rehabbing patellar and Achilles tendons. He discusses tendon biology and assessment, how isometrics and heavy, sport-specific loading help, graded return-to-play strategies, and why quad, glute, and calf integration plus surface-specific training matter.
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Tendon Swelling Responds To Slow Heavy Loading
- Tendons swell with fluid when injured and feel worse until loading squeezes the fluid out.
- Slow heavy loading and isometrics reduce tendon diameter and often make patients feel better during a session.
Match Rehab Intensity To Sport Demands
- Rehab must match the sport demand: progress to very heavy, sport-specific loads if return-to-play requires explosive actions.
- Avoid staying in low-intensity 'feel-good' rehab when the tendon needs high strain to adapt.
Progress Activities With Graded Exposure
- Use graded exposure to reintroduce painful activities, starting at reduced intensity and progressing.
- Pair graded exposure with strength work and patience until tissues tolerate full sport loads.