In reply to SuperLee1985:
I get a knee tendonitis every so often which is exacerbated by heel hooking and deep rockover moves.
Rest helps but I've had a couple of visits to a sports physio with it and he's given some exercises which seem to work.
1.) lie on your back on a carpeted floor, bend your bad knee slightly and then lift your back off the floor by pulling with your heel, bending from the knee. Hold for 10s, do a set of 10 reps with 5s rests repeat 5 times
2.) lie on your front with your bad knee fully cocked and then allow it to fall towards the floor. As it falls suddenly clench with the muscles in your thigh to stop it falling as quickly as possible. As if you were pulling out of kicking a football. Do this in sets of 20, 5 times varying the angle at which you catch the leg as much as possible without kicking the floor.
Works for me, hope it helps you.
