Starting with ankle exercises against a wall, such as flexing ankle muscles up for 25 reps, can reveal previously untrained muscles and address knee pain related to the patellar tendon and ankle mobility.

“just a wall and you put your butt against the wall and you reach your legs out and you flex your ankle muscles up and you do 25 reps and by the end of that 25 reps you realize holy crap i have muscles coming from the ground up that i've never taken to failure in my entire life and then i wonder why i have knee pain when i'm not training the muscle that's right under the patellar tendon why my ankles are you know too immobile even though i never actually train the front of the ankle”