Rub back and forth above the tendon (throughout it) Carefully with all your thumb or finger pads until the sensitivity fades, which should really take no more than a moment or two, and then enhance the intensity somewhat and repeat. Even though isometrics basically do perform great for patellar tendinopathy https://www.theorthopaedicandpainpractice.com/why-do-my-outer-elbows-hurt/