A very common injury, especially in athletes, is patellar tendonitis, which is also called jumper’s knee or goose foot tendonitis. It is a strong tendon located in the sector that joins the quadriceps muscle with the tibia, so it is related to knee movements. This tendon is a fibrous cord that is approximately 4 centimeters long and 3 centimeters wide.
When the tendon is damaged, the patella loses its support, causing stiffness in the knee and difficulties in performing different movements such as bending over, stretching the leg, sitting or jumping. This disorder also causes pain, mainly with the movements of the leg, and causes a feeling of weakness, which can lead to loss of balance and inflammation in the area. With correct treatment, patellar tendonitis can disappear in 4 or 5 weeks, but if it is not carried out a good follow-up it can turn into a chronic injury. Although it is essential that you consult a professional before any alteration in your body, at FastlyHealwe want you to know some exercises for patellar tendonitis that can help you.
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Self-massages for patellar tendonitis
Getting a massage to relax your quadriceps can be one of the best exercises for patellar tendonitis. As it is a very important muscle for sports, it is constantly exposed to contractures and different injuries, a massage could significantly help reduce discomfort caused by an injury in the area.
The massages should last between 5 and 10 minutes and it is advisable that they be performed on a daily basis. This procedure can be complemented with analgesic or anti-inflammatory creams, as recommended by the professional, and it is important that it be done with slow and deep movements. Use both hands and knead the problem area or you can use both your hand and your fist, exerting some pressure on the area and sliding down slowly but firmly.
Jumper’s Knee Exercises: Quadriceps Stretch
To keep the tendon elastic and to be able to improve the discomfort caused by patellar tendonitis, it is important to stretch the muscle; however, it is recommended that it be performed with the supervision of an expert since, if practiced incorrectly, it could worsen the clinical picture of the alteration.
To carry out this exercise you must stand and place one foot forward and one back, although it is important that both are pointing forward. Next, bend the knee of your front leg at a 90 degree angle and adjust your body so that there is no curve in your back in this position, pulling your pelvis back. Hold this pose for 10-15 seconds and do several repetitions to feel more relieved.
Another good option to cure patellar tendonitis is to cycle 20 or 30 minutes before starting the stretches, as it will warm up the muscle so that you can take full advantage of it.
In the following article you can find more exercises for knee tendonitis .
Patellar tendonitis: eccentric exercises
Although when the muscle is injured it must be kept at rest for a certain amount of time, it is important that the quadriceps be strengthened and not left still for several weeks, because the rehabilitation of patellar tendonitis could be more difficult, however, it is necessary that the entire procedure is guided by a professional.
To begin, sit at the end of a table and tie a belt to one leg of the table. Place the leg with the problem inside the belt and bring the other leg to your chest, lying on the table. Use your chest leg to flatten your lower back as you push your other foot out at the same time. The movements should be smooth and perform several repetitions for at least 5 minutes.
Reverse lunges, another option in jumper’s knee rehabilitation
Reverse lunges are also an excellent exercise for patellar tendonitis. This is because it strengthens the quadriceps and considerably improves the discomfort caused by this alteration, although it is essential that they are practiced correctly, so you must be supervised by professionals.
To do this, first spread your legs until they are at shoulder height. Next, move one leg back and bend your knee until it almost touches the ground, letting your weight fall on this leg. Finally, return to the starting position and perform the same movement with the opposite leg. Do repetitions alternating each of the legs for no less than 3 minutes, if you find it difficult, you can help with a bar.
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 patellar 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.