Top Recommended Stretches and Workouts for Patellar Tendonitis Relief
Pumping iron or sprinting across the court, you're all about pushing your limits to get closer to your fitness goals. But sometimes, even the most dedicated athlete can't escape the wall in the form of knee pain.
Enter the world of patellar tendonitis (also spelled tendinitis), a pesky pesker that nobody wants to meet. It creeps up suddenly, leaving you nursing a tender, uncooperative knee and wincing at the thought of another grueling workout.
Time to pump the brakes on that intense routine, buddy. Overdoing it landed you in this mess, so no need to squeeze it until it submits. Smart, deliberate moves are in order to get back to full strength.
Join us as we delve into the healing process with physical therapist Mike Harrington, PT, DPT.
What is patellar tendonitis?
Ready for a quick lesson in anatomy? The patellar tendon is that tough yet flexible band of tissue that connects your kneecap to your shinbone. Its job? Be the conduit for the force your quadriceps muscles send to straighten your knees.
Without this 1.75-inch wonder, forget about walking, running, or jumping like a boss.
But like any high-stress job, the patellar tendon can take a beating. And when you ask too much of it, you get the aches, pains, and general irritation that define tendonitis. Time to show this tough guy some TLC.
What causes the injury?
As harassment goes, prolonged overuse and sudden changes in activity level are the main bullies behind patellar tendonitis. It shows up a lot in sports that demand some serious airtime, like basketball or volleyball. But don't think this injury is just for athletes pushing limits.
Those with pain on the job due to repetitive knee stress or extra pounds carrying around might find themselves up against this foe, too. So, the first step is always to find the root cause of the pain, says Harrington. Once that happens, you can start working to vanquish it.
Can you exercise with patellar tendonitis?
The answer depends on just how badly you've irritated that tendon. If you catch the tendonitis early and treat it with relative rest, ice, over-the-counter meds, and perhaps a trusty patellar tendon strap, you might be able to stealthily exercise while it heals.
But if you're dealing with consistent pain or weakness in the joint during everyday activities, it's time to take a break from knee-stressing workouts, like running or jumping, for a few weeks.
In any case, coming back to exercise should be gradual to avoid re-aggravating the injury.
Stretches to help patellar tendonitis
The overall goal here is to build up load tolerance to handle the demands on the knee, essentially building strength around the joint. Another key? Working on flexibility to give the tendon a break.
Tight muscles in your hamstrings, hips, or calves can crank up the strain on your knee, leading to a flare-up of patellar tendonitis. Roll out those tight spots with exercises like:
Hamstring stretch- Boost flexibility by stretching out your hamstrings and hip muscles, allowing better range of motion in the knee and pelvis.- Sit on a chair and extend one leg out, keeping your knee straight with your heel on the floor.- Lean forward slowly until you feel a stretch in the back of your leg.- Hold the position for 30 seconds and switch legs. Repeat for three sets.
Calf stretch- Release tension in the calf, which can lead to knee pain, with this stretch.- Stand in a straightforward position facing a wall with your hands out. Step forward with one foot, keeping both feet pointing straight.- Lean forward towards the wall while bending your forward knee and keeping your back leg straight.- Maintain the stretch for 30 seconds and switch legs. Repeat for three sets.
Kneeling hip flexor stretch- Loosen up those hips and knee joint muscles with this stretch.- Kneel on one knee while keeping your other leg in front at a 90-degree angle.- Lean forward, bending your front knee slightly, until you feel a stretch in the hip and knee on your knee-down leg.- Hold for 30 seconds and switch legs. Repeat for two sets.
Straight leg raise- Strengthens your core and upper thigh by isolating the quadriceps muscles without bending the knee.- Lie on your back with one leg stretched out and the other bent at the knee with your foot flat on the floor.- Raise the straight leg slowly without bending the knee, hold briefly, and then return the leg to the floor. Repeat 15 times.- Switch legs and repeat for three sets.
Squat/Wall slides- Builds strength in your thighs and lower back by engaging the muscles around your knee.- Lean back against a wall, slide your back down the wall as you drop your butt to a 90-degree angle with your knees, and then slide back up to starting position.- Repeat for 30 seconds, three times.
Step up- Strengthens your glutes and leg muscles to better support knee operation. Stand in front of a step, put one foot on the step, and then the other.- As you step up, engage your quadriceps, hamstrings, and glutes as you come to standing.- Repeat for 15 reps, three sets, and keep alternating your leading leg.
Prognosis & Recovery Time
The healing time for patellar tendonitis varies from person to person, but be patient — it can take longer than expected as the tendon rebuilds itself. Going hard and fast can lead to setbacks in your recovery.
If you feel pain or weakness in your knee day-to-day, dial back the intensity of your workout regimen.
Despite the challenges and frustrations associated with recovery, remember to be consistent, patient, and open to modifications when necessary. Your patellar tendon will thank you for it!
- Chronic diseases, such as strenuous sports and certain medical conditions like being overweight, can contribute to the development of patellar tendonitis, a painful inflammation of the patellar tendon.
- When experiencing patellar tendonitis, the medical community often advises a regimen of rest, ice, over-the-counter medication, and stretches to ease the pain and aid in recovery. However, excessive exercise during the healing process may exacerbate the injury.
- To combat patellar tendonitis, incorporating exercises like the hamstring stretch, calf stretch, kneeling hip flexor stretch, straight leg raise, squat/wall slides, and step up into one's fitness and health routine can help alleviate knee pain, enhance flexibility, and rebuild strength around the knee joint. It is important to approach recovery gradually, listen to your body, and make necessary modifications to optimize healing.
