written by Matthew Henderson, Physical Therapist
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.
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.)
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.
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 --
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.