Patellar tendinitis how to exercise to recover quickly?
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, recovery can be accelerated.
1. Consequences of patellar tendinitis
Patellar tendinitis is a painful condition in the tendon located below the kneecap that can interfere with your ability to exercise, play sports, or even perform everyday activities.
Although the exact cause of patellar tendinitis is still unknown, it is common in some cases such as men, jumpers, people with large waists, people with poor hamstring, quadriceps or calves flexibility...
Patellar tendinitis usually develops gradually and is first characterized by pain in the area just below the kneecap. Initially, the pain from this condition may be relieved or eliminated by gentle stretching.
However, as symptoms progress, the pain may become more severe and may persist. Activities such as sitting for long periods of time, squatting, or climbing stairs may also become uncomfortable. Eventually, patellar tendinitis can make exercise or playing sports nearly impossible.
2. Some good exercises 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 can take several months to fully recover.
Using some simple exercise techniques, rehabilitation can help ease symptoms and get you back to your previous familiar activities.
Some exercises are recommended for the treatment of patellar tendinitis.
- Isometric contraction:An isometric exercise involves contracting the muscle without changing its length. This technique helps to place stress on the patellar tendon while providing rapid pain relief.
In addition, some studies around the world show that isometric exercises help practitioners utilize up to 95% of muscle groups, compared to only 88-90% in other types of exercise, helping people with patellar tendinitis recover faster.
How to do:Sit in a chair and tie a strap around the back of the chair leg with the ankle of the affected leg, keeping the knee at a 90-degree angle or a 60-degree bend. 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.
- Mknee width:Once isometric exercises begin to relieve your patellar tendinitis pain symptoms, you can begin adding knee extension exercises to help strengthen your quadriceps and help your patellar tendon get used to heavier loads.
How to do:Sit in a chair with your feet dangling in the air or touching the floor and tie a thick resistance band around your ankles. Gradually straighten the affected leg against the resistance (as shown). 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 a week.
- One-leg stretch exercise:Stretching exercises help strengthen muscles by slowly stretching them out as they perform a movement. While this type of technique may cause some temporary soreness, it has been shown to eventually reduce the symptoms of patellar tendinitis.
How to do:Stand on a surface with a slight to moderate incline. Lift your good leg forward, standing on only the injured leg. Slowly squat down until your injured knee is bent about 90 degrees. As you do this, remember to sit your butt back and keep your injured knee from going past your toes. When you reach the bottom of the movement, return your good leg to the starting position, returning to a standing position with both feet. Complete three sets of 10 repetitions of this technique each day.
- Squat jump:Once the pain in your hamstring has subsided and you have built strength in your quadriceps, it is important to reintroduce jumping activities. These activities will help you successfully return to exercise and sports. An effective way to do this is with squat jumps.
How to do:Stand with your feet shoulder-width apart. With your arms at your sides, bend both knees and get into a deep squat position. Jump as high as you can while simultaneously swinging your arms back. Land softly in a squat position without letting your knees bend inward and quickly repeat the jumping motion. Complete three sets of 10 repetitions. Try to do this exercise two to three times a week.
