What exercises should I do to recover quickly from patellar tendinitis?
Although patellar tendinitis can be very painful and potentially debilitating, it can be well managed with conservative treatment. With the help of some easy exercises, patients can recover more quickly.
1. Consequences of patellar tendinitis
Patellar tendinitis is a painful condition affecting the tendon located beneath the kneecap, which can interfere with your ability to exercise, play sports, or even perform daily activities.
Although the exact cause of patellar tendinitis is still unknown, it is commonly seen in certain groups such as men, jumpers, people with large waistlines, and those with poor flexibility in the hamstrings, quadriceps, or calves.
Patellar tendinitis usually develops gradually, with the first symptom being pain in the area just below the kneecap. Initially, the pain may subside or disappear completely with gentle exercise.
However, as symptoms progress, the pain can become more intense and may be prolonged. Activities such as sitting for long periods, squatting, or climbing stairs can also become uncomfortable. Eventually, patellar tendinitis can make exercise or playing sports nearly impossible.
2. Some exercises that are good for people with patellar tendinitis.
Mild patellar tendinitis can resolve after about six weeks of treatment and rest, but more severe cases requiring physical therapy may take several months to fully recover.
Using some simple exercise techniques, rehabilitation can help alleviate symptoms and get you back to familiar activities you used to do.
Several exercises are recommended for treating patellar tendinitis.
- Isotonic muscle contraction:An isometric contraction exercise involves contracting a muscle without changing its length. This technique helps to apply load to the patellar tendon while providing rapid pain relief.
In addition, several studies worldwide have shown that isometric contraction exercises allow exercisers to utilize up to 95% of muscle groups, compared to only 88-90% in other types of exercise, helping those with patellar tendinitis recover faster.
How to do it:Sit on a chair and fasten the strap around the back of the chair to the ankle of the injured leg, keeping the knee at a 90-degree angle or bent at a 60-degree angle. Using about 70% of your maximum effort, kick your leg forward, stretching the strap. Be careful not to move your body while performing the movement. Hold the position for 45 seconds before relaxing for one minute.
For best results, complete five repetitions of this exercise each day, continuing daily until symptoms begin to improve.
- Mwide knee width:Once isometric contraction exercises begin to reduce pain symptoms from patellar tendinitis, you can start adding knee extension exercises to help increase quadriceps strength and help the patellar tendon become accustomed to heavier loads.
How to do it:Sit on a chair with your feet dangling in the air or touching the floor and tie a thick resistance band around your ankle. Gradually extend the affected leg away from the resistance (as shown in the image). Once the knee is straight, hold for another four seconds. Complete four sets of eight repetitions, resting 15 seconds between sets. This should be done four times per week.
- One-leg stretching exercise:Stretching exercises help strengthen muscles by gradually loosening them during movement. While this type of technique may temporarily cause some soreness, it has ultimately been shown to reduce the symptoms of patellar tendinitis.
How to do it:Stand on a surface with a gentle to moderate slope. Lift your healthy leg forward, standing only on your injured leg. Slowly squat down until your injured knee is bent at approximately a 90-degree angle. While doing this, remember to squat with your buttocks pushed back and keep your injured knee from going past your toes. When you reach the lowest point of the movement, return your healthy leg to its starting position, and return to a standing position on both feet. Complete three sets of 10 repetitions of this technique each day.
- Squat jumps:Once the pain in your tendons subsides and you've built up strength in your quadriceps, it's important to re-engage in jumping exercises. These activities will help you successfully return to exercise and sports. One effective way to do this is with jump squats.
How to do it:Stand with your feet shoulder-width apart. Let your arms hang loosely at your sides, bend both knees, and assume a deep squat position. Jump as high as you can while simultaneously swinging your arms backward. Land softly in a squat position without bending your knees inward and quickly repeat the jump. Complete three sets of 10 repetitions each. Try to do this exercise two to three times per week.
