HOW TO FIX PATELLAR TENDONITIS

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written by Matthew Henderson, Physical Therapist

PRIMARY GOAL
First you need to understand our main objective: Reducing strain on the patellar tendon. This will allow the inflammation to settle down and healing to begin.

REST
With that in mind, take it easy with activities that exacerbate your pain (running, jumping etc.) Even just a few days of rest can promote joint recovery.

ICE OR HEAT
With suspected tendonitis you want to go with icing over hot packs (info provided on exercise page.) 

EXERCISES
Begin a targeted patellar tendonitis exercise program. For best results, make sure you address both strength and flexibility. Luckily you don't have to figure out which exercises to perform, our PT's have done it for you! Just select the exercise option below. 

EXERCISE FREQUENCY
Try to perform your exercises a few times a day. Slowly cycle down as the pain resolves.

WHAT TO EXPECT
Using these strategies you should see significant improvement within a week.

 

BACK IN ACTION
Once the pain eases, slowly return to normal daily and athletic activities as tolerated. Let pain be your guide. If something hurts, back off!

NOT IMPROVING FAST ENOUGH
Check back in and I'll connect you with a licensed physical therapist in your area. 

-- Check with your doctor or physical therapist prior to  starting a new exercise program -- 

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#1

Quadriceps Stretch

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.

#2

Hamstrings Stretch

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.

#3

Quadriceps: Foam Roll

While a bit uncomfortable, this technique is very effective at loosening the quad musculature. Reducing strain/pain associated with patellar tendonitis.

#4

Quadriceps Strength

The quadriceps are some of the most important functional muscles in the body. When weak, pain and instability in the knee often occurs.

#5

Hamstrings Strength

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.

BONUS

Knee Icing

Inflammation associated with tendonitis is the main cause of stiffness and pain. Icing correctly is beneficial for reducing localized swelling and facilitating healing.

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© 2019 by Physiobot Inc.

Physiobot® does not offer medical advice, diagnosis or treatment. Physiobot is not a replacement for a physical therapist or doctor. Please consult with your physical therapist or doctor if you have any questions about your symptoms and/or prior to initiating a new exercise program.

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