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Exercises for knee tendonitis

by Alivia Nyhan
Published: Last Updated on

We speak of tendinitis when an inflammation, swelling, or irritation of a tendon that connects the muscle with the bone has occurred. Since the human body has plenty of muscles, bones, and tendons, tendinitis may appear in several parts, the most frequent elbow tendonitis and shoulder tendinitis. An injury from an accident or trauma, poor movement, misuse of the joint, and excessive weight lifting are the leading causes of this condition. However, diseases such as diabetes and rheumatoid arthritis make a person more prone to tendonitis.

In the case of knee tendonitis, it is a condition that significantly affects people who perform a sport or activity that suggests running or jumping abruptly, as is the case with baseball and soccer players or that involves movement rotary knee, as occurs when we pedal a bike. This condition is no less painful than other types of tendonitis and should be treated by a doctor who will help control pain and point the way to recovery.

As in most tendonitis, exercise and physical activity are essential for improvement. It is necessary to avoid immobilizing the muscle altogether to damage the joint further. But, since the knee is such a delicate area with complex muscles and bones, what would be the exercises for knee tendonitis? Please get to know them in this FastlyHealarticle.

Knee tendonitis: what does it consist of

To understand how knee tendonitis exercises help improve this condition, it is necessary to explain where this injury occurs and what bones and tendons are involved in it. The knee is protected by muscles, which are found in the posterior and anterior part of the thigh, where the power called quadriceps is located, which is responsible for collaborating with the fixation of the patella (bone) and with the alignment of the patellar tendon ( the one that transmits the force for flexion of the muscle).

So the pain of knee tendonitis occurs in the area where the kneecap is located and in the upper and anterior part of the knee. But it can have two different origins:

  • Quadriceps tendonitis: The pain is located where the tendon attaches to the patella.
  • Patellar tendonitis: the pain occurs between the patella and the upper and anterior part of the tibia due to a lack of strength to move the knee because the tendon is injured. This is the most common type of tendonitis known as knee tendonitis.

Exercises for knee tendinitis: physical therapy

Physiotherapy is a fundamental part of treating tendonitis, especially knee tendonitis. The pain can be so acute that it can prevent the knee from flexing or rotating, making it difficult for the person to walk correctly. As this type of tendonitis causes inflammation and limitation of movement, the specialist recommends a series of physiotherapy sessions through electricity, the application of heat and cold, and the performance of specific exercises under medical supervision that can relieve the condition. And improve tendon swelling.

The swimming

Swimming is one of the best exercises for knee tendonitis because it allows you to exercise this part of the body without exerting any impact on it, thanks to the fact that it is a water sport. We know that swimming is a very beneficial sport for the organism because it stimulates and strengthens the muscles of the entire body while providing an excellent cardiovascular effort.

But in the case of knee tendonitis, it is even more beneficial because it allows the injury to be exercised precisely in each knee flexion without causing pain; in addition, this sport will strengthen the knee muscles, and the more force they have, the better they will be able to perform the movement. . The ideal is to swim twice a week with the supervision of a coach or physiatrist, who will indicate an exercise session in the water to warm up the knee before swimming and keep track of the evolution.

Rumble roller

In many cases, knee tendonitis is caused by an overload in the calf or calf muscles that inflame the patellar tendon, awakening the pain characteristic of tendonitis. An alternative is to soften the tension in these muscles with the help of a rumble roller.

The exercise for knee tendonitis consists of placing the rumble roller on a mat on the floor and horizontally. Then you have to put a bare foot on top and rotate the roller back and forth with the limb. You can also spin the roller with your cufflinks. This movement should be done for 15 minutes on each foot so that all the lower leg muscles soften and the knee loses tension on the tendon. Repeat every day once a day.

Contrary to popular belief, they are not a painful and damaging exercise. Instead, they promote strengthening the quadriceps muscle to move without the weakness characteristic of tendonitis. To squat, stand up straight and place your feet at shoulder level. Begin to bend your knees as far as you can bear and hold for five seconds with your back straight and your heels raised.

You can also lean against a wall with your feet spread at shoulder level. Then you begin to bend your knees as your back slides down the wall. Hold the position for five seconds with your back straight. Ideally, do three sets of 20 reps of squats three times a week.

Canada’s o lunges

They are among the best exercises to have the quadriceps muscle stronger than ever. Doing four sets of 12 repetitions three times a week will represent a significant change in the health of your knee.

You must stand with your feet open at shoulder level to do them. Then extend one leg forward and, at the same time, bend the knee to fall. Meanwhile, the other legs should be slightly stretched back and bent, not touching the floor. This exercise can be done by rotating throughout a room or in a fixed way, alternating legs, and holding onto an object to receive support in case of loss of balance or pain in the affected area.

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 knee tendonitis, we recommend that you enter our Bones, Joints and Muscles category .

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