Given the need to recover from different injuries, we always look for the most effective and safe alternatives that allow us a prompt return to our regular activities and to our sports training in the case of athletes. One of the ailments that most affect practitioners of various disciplines are tendinitis or inflammation of the muscle tissues, which can seriously disable the person if not treated properly.
At FastlyHealwe describe the main exercises for goose foot tendonitis or knee tendonitis, so that you can recover safely as soon as possible or, simply, if you want to warm them up properly as part of your daily routine.
Exercises for jumper’s tendonitis: hamstring and adductor stretches – sticking to a wall
To recover from patellar tendonitis or prevent its wear and tear, it is very important to warm up and give appropriate movement to that tendon, without demanding it more than it should, and it is also very important to know the correct way to perform some of the stretches to ensure compliance with the desired intention and avoid tricks.
The stretching of muscles hamstrings and adductors is the first in the list of recommendations against this type of tendinitis. In this exercise, lie on your back, you must glue your pelvis to a high wall, and leaning against that wall, fully stretch your legs and open them as much as you can without bending them.
Little by little the posture should give way, thus gradually opening the legs to an increasing angle. Stay there for several minutes and then slowly return your legs to an upright position, preferably keeping them straight, and tuck them up.
It is crucial that the knees remain straight to achieve the effect. Likewise, make sure that the opening is for the legs and not for the feet (without forcibly turning them outwards).
Home exercises against patellar tendinopathy: Stretching hamstrings and adductors – sitting
What you should do is, while sitting on the floor, spread your legs to the maximum of your capacity , trying to keep your knees fully extended and your torso as straight as possible. In this way you would be in a position very similar to the previous exercise, with the difference that you will be sitting on the floor and not lying down.
If any of these requirements are impossible or cause a lot of pain, reduce the width that you spread your legs to a safe angle for you.
From this position you can perform the variant of stretching, bending the torso towards each of the feet . Inhale to the center, stretch your arms up, and lower, bending your entire torso (not just your head) towards one leg. It is essential to take care of the following:
- The knees are always extended. Even if you go down to one side, the leg on the opposite side does not flex.
- When going down to one leg, go straight ahead. That is, do not bring ‘the ear’ towards the foot by twisting the torso, the movement is guided by the forehead.
- The entire torso is lowered and the flexion comes from the movement of the pelvis and the umbilical point. We say this so that you take care not to bend your back or strain your neck.
- The main objective is to stretch the knee, not to reach the feet. If your flexibility (following all the indications previously given) allows you to only go up to the ankle, the knee or even less, go there. The body will gradually give way in flexibility.
Exercise against patellar tendonitis: lunges
For this exercise, what you have to do is perform more extended steps , so that by supporting the front foot, you can bend the front knee to a 90º angle, while the knee of the leg that is behind almost touches the ground.
You must make sure during this exercise that the front knee does not go further forward than the foot of that same leg. Also observe the width of the stride . If you make the stride too narrow, you can easily become unbalanced. Making it too wide can be dangerous for the knee.
Place your hands holding your waist or if you want a greater effort, just in case your tendonitis is mild, you can use dumbbells to increase the weight required during the movement.
Lying butterfly movement against goose foot tendonitis
This exercise is done lying on your back on the floor. You are going to join the soles of the feet together, for which you will need to bend the legs, drawing a shape similar to a diamond with them. From this position, try to lower your knees to the ground without lifting the soles of your feet from each other. The idea is to work the knee ligament.
If your injury is moderate or if you are under the supervision of a specialist, he may indicate to do this exercise after the tendonitis has reduced its severity.
Goosefoot Tendonitis Exercises: Unilateral Front Leg Stretch
Steps to exercise
- Sit on a padded surface like a yoga mat.
- Bend one leg and sit on the heel of the leg, with the bent knee aligned just in front of you.
- The opposite leg is fully extended to the front as well.
- Stretch the body and arms vertically upwards inhaling, and when exhaling, descend towards the front.
- Try to get as close to the straight foot as you can without bending the knee or straining the neck (not hunching it forward).
- Inhale as you return to the initial vertical torso posture, and continue with several reps.
- Switch legs and repeat the procedure.
- If the posture is uncomfortable, place a cushion between the buttock and the heel you sit on, or under the instep, depending on the discomfort.
- If it still seems very uncomfortable, stand up and stretch the desired leg, resting your foot on a chair, in such a way that said foot is supported at a height equal to or very similar to your hip (the leg would be horizontal).
- It is crucial not to bend the knee. You may feel the need to turn your foot a little. In that case, turn it out a little and you can accentuate the effect of the stretch. But just a little.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Exercises for goose foot tendonitis , we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.