Patellar tendonitis is an inflammation of the quadriceps tendon. A tendon is the attachment of the muscle to the bone; the suffix "itis" refers to inflammation. Repetitive activity is often behind inflammation of the patellar tendon. Stretching and strengthening exercises for the quadriceps and surrounding structures can decrease the stress you place on the tendon.
Standing Stretches
Stretches to increase the flexibility of the knee, hip and ankle will help improve your bio-mechanics, while reducing the forceful pull on the quadriceps or patella tendon. Each stretch should be held for a minimum of 10 seconds.
Begin with the standing quad stretch by stabilizing yourself with one hand, use your other hand to pull the heel on the same side toward your buttocks. Your knee should be pointing toward the floor, with your upper legs parallel to each other.
To increase this stretch, and allow for a stretch of the hip flexors, lift your knee so it is pointing behind you, extending your hip.
Stretch your calf by dropping your heel over the edge of a step. Do this stretch with your knee in a straight, slightly bent position.
Repeat these stretches on the opposite legs.
Lying Stretches
Lying on your stomach, bend one knee and pull the foot on that side toward your buttocks. You may pull your foot with your hand, or wrap a towel or tension band around your foot and pull the ends.
To increase this stretch, place a pillow under your knee, placing your hip in an extended position.
You may have a partner stretch you while you are in this prone position. Your partner will bend your knee, making sure not to stretch beyond your comfort level.
Strengthening
Strengthening exercises should be included to increase the strength of the quadriceps, as well as the hamstring musculature, allowing for a good balance. Avoid creating pain to the tendon during these exercises. According to the Mayo Clinic, "a specific type of exercise for strengthening the quadriceps called eccentric strengthening has been shown in some studies to help treat and prevent patellar tendonitis. This strengthening exercise involves lowering weight slowly after raising it, such as a seated knee extension exercise."
A squat exercise may also be helpful, and you can easily adapt it depending on your levels of strength and pain.
Begin with feet shoulder-width apart and do a partial or quarter-squat, maintaining a pain-free range. You may increase your range and number of repetitions as your strength develops.
Perform a single-leg squat by standing on one foot while supporting yourself. Keeping your knee lined up with your toes, perform a partial or quarter-squat.
Perform chair squats by slowly lowering yourself into a seated position. You may want to begin with a stool and progress to lower seating as your strength improves.
