YOUR PATELLAR TENDONITIS GUIDE

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Additional information on Patellar Tendonitis is available here.

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. 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. This will help soothe the inflammation and stiffness. You can learn more about correct icing techniques on our Icing Instructional Guide. 

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!

 

Due to your limited time, we have prioritized the Top 3 Exercises. See below.

 

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

 

TENDONITIS BRACE

The evidence on knee braces is mixed and should not replace exercises. That said, many individuals report significant pain relief when utilizing a good brace. For additional guidance, check out our Knee Braces Review page.

WHAT TO EXPECT

Using these strategies you should start to see improvement within 1-3 days.

BACK TO ACTION

Once the pain eases, slowly return to normal daily and athletic activities as tolerated. Let pain be your guide.

 

JOINT CARE + YOUR INSURANCE

Not improving fast enough? Time to talk to a pro. To find a doctor or PT who accepts your insurance, our Physiobot Care Access Specialist is now available. Telehealth options included.

 

To review your Physical Therapy options, check out our PT Resource Guide.

RESOURCES

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

YOUR EXERCISES

Selected based on your condition match and care profile

Stretches

Hold for 45-60 seconds

1-2 repetitions per session

Perform on each side

Strengthening

10-15 repetitions per set

1 set per session

Perform on each side

Want to save for later? We are happy to email your exercises.

#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 Strength

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