The quadriceps are located on the front of your thigh. When tight they add strain to the patellar (kneecap) tendon, which can lead to inflammation and pain.
The hamstrings are located on the back of your knee(s). Tight hamstrings place excessive strain on the knee joint as a whole, often exacerbating patellar tendonitis.
Quadriceps: Foam Roll
While a bit uncomfortable, this technique is very effective at loosening the quad musculature. Reducing strain/pain associated with patellar tendonitis.
The quadriceps are some of the most important functional muscles in the body. When weak, pain and instability in the knee often occurs.
The gluteus medius is located on the outer hip. It may seem strange to target the outer hips for knee pain, but research shows strengthening this region is key to reducing meniscal torque, inflammation and pain.
Inflammation associated with tendonitis is the main cause of stiffness and pain. Icing correctly is beneficial for reducing localized swelling and facilitating healing.