What is patellar tendonitis?
The patellar tendon connects the kneecap (the patella)
to the shin bone. This is part of the 'extensor mechanism' of the knee,
and together with the quadriceps muscle and the quadriceps tendon,
these structures allow your knee to straighten out, and provide
strength for this motion. The patellar tendon, like other tendons, is
made of tough string-like bands. These bands are surrounded by a
vascular tissue lining that provides nutrition to the tendon.
What causes patellar tendonitis?
Patellar tendonitis is the condition that arises when the tendon and
the tissues that surround it, become inflamed and irritated. This is
usually due to overuse, especially from jumping activities. This is the
reason patellar tendonitis is often called "jumper's knee."
orthopedics.about.com
The following information is approved and/or reviewed
by U-Michigan Health System providers but it is not a tool for
self-diagnosis or a substitute for medical treatment. You should speak
to your physician or if you have questions or concerns about this
information or your medical condition.
You can do the hamstring stretch right away. When the pain
in your knee has decreased, you can do the quadriceps stretch and start
strengthening the thigh muscles using the rest of the exercises.
- Standing hamstring
stretch: Place the heel of your leg on a stool about 15 inches
high. Keep your knee straight. Lean forward, bending at the hips until
you feel a mild stretch in the back of your thigh. Make sure you do not
roll your shoulders and bend at the waist when doing this or you will
stretch your lower back instead. Hold the stretch for 15 to 30 seconds.
Repeat 3 times.
- Quadriceps stretch:
Stand an arm's length away from the wall, facing straight ahead. Brace
yourself by keeping the hand on the uninjured side against the wall.
With your other hand, grasp the ankle of the injured leg and pull your
heel toward your buttocks. Don't arch or twist your back and keep your
knees together. Hold this stretch for 15 to 30 seconds. Repeat 3 times.
- Side-lying leg lift:
Lying on your uninjured side, tighten the front thigh muscles on your
injured leg and lift that leg 8 to 10 inches away from the other leg.
Keep the leg straight. Do 3 sets of 10.
- Quadriceps isometrics:
Sitting on the floor with your injured leg straight and your other leg
bent, press the back of your knee into the floor by tightening the
muscles on the top of your thigh. Hold this position 10 seconds. Relax.
Do 3 sets of 10.
- Straight leg raise:
Lie on your back with your legs straight out in front of you. Tighten
up the top of your thigh muscle on the injured leg and lift that leg
about 8 inches off the floor, keeping the thigh muscle tight
throughout. Slowly lower your leg back down to the floor. Do 3 sets of
10.
- Step-up:
Stand with the foot of your injured leg on a support (like a block of
wood) 3 to 5 inches high. Keep your other foot flat on the floor. Shift
your weight onto the injured leg and straighten the knee as the
uninjured leg comes off the floor. Lower your uninjured leg to the
floor slowly. Do 3 sets of 10.
- Wall squat with a
ball: Stand with your back, shoulders, and head against a wall
and look straight ahead. Keep your shoulders relaxed and your feet 1
foot away from the wall and a shoulder's width apart. Place a rolled up
pillow or a soccer-sized ball between your thighs. Keeping your head
against the wall, slowly squat while squeezing the pillow or ball at
the same time. Squat down until you are almost in a sitting position.
Your thighs will not yet be parallel to the floor. Hold this position
for 10 seconds and then slowly slide back up the wall. Make sure you
keep squeezing the pillow or ball throughout this exercise. Repeat 10
times. Build up to 3 sets of 10.
- Knee stabilization:
Wrap a piece of elastic tubing around the ankle of your uninjured leg.
Tie the tubing to a table or other fixed object.
- Stand on your injured leg facing the
table and bend your knee slightly, keeping your thigh muscles tight.
While maintaining this position, move your uninjured leg straight back
behind you. Do 3 sets of 10.
- Turn 90° so your injured leg is
closest to the table. Move your uninjured leg away from your body. Do 3
sets of 10.
- Turn 90° again so your back is to the
table. Move your uninjured leg straight out in front of you. Do 3 sets
of 10.
- Turn your body 90° again so your
uninjured leg is closest to the table. Move your uninjured leg across
your body. Do 3 sets of 10.
Hold onto a chair if you need help balancing.
This exercise can be made even more challenging by standing on a pillow
while you move your uninjured leg.
- Resisted knee
extension: Make a loop from a piece of elastic tubing by tying
it around the leg of a table or other fixed object. Step into the loop
so the tubing is around the back of your injured leg. Lift your
uninjured foot off the ground. Hold onto a chair for balance, if
needed.
- Bend your knee about 45 degrees.
- Slowly straighten your leg, keeping your
thigh muscle tight as you do this.
Do this 10 times. Do 3 sets. An easier way to
do this is to perform this exercise while standing on both legs.
Tammy White, M.S., P.T., for McKesson Provider Technologies.
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