The knee is a hinge joint that allows you to perform two motions -- flexion and extension. Tendons are strong cords of tissue at the knee joint that connect bones to muscles. Tendinitis occurs when a tendon becomes irritated and inflamed, according to the Mayo Clinic website. Knee tendinitis, also known as patellar tendinitis, is usually the result of overuse and repetitive motions. Rehab exercises serve as a noninvasive treatment for this condition.
Function
For you to perform extension, you have to contract your quadriceps muscles, known as extensors. When you jump in the air, you have to forcefully contract your quads for propulsion. Repetitive jumping is a risk factor for knee tendinitis. According to the Sports Injury Clinic website, the objective with corrective exercises is to strengthen the quadriceps by using eccentric forces, or those in the lowering portion of an exercise.
Types
The quadriceps are right above your knees on the thighs. When you perform an eccentric movement, you lengthen these muscles; the shortening movement is the concentric phase. Corrective exercises focus on lowering yourself into the eccentric phase slowly and rising through the concentric phase quickly. Squats and single leg squats are examples. To do a squat. start with your feet slightly wider than shoulder-width apart and your hands on your hips. Keeping your back straight and core tight, slowly lower yourself down by bending your knees. Take a full three or four seconds to lower yourself down. Stop when your thighs are about parallel to the floor, and stand back up in one second. Repeat for 10 to 12 repetitions.
You do single leg squats the same way, except on one foot. Bend your non-working knee so your foot is in the air behind you. Slowly lower yourself down as far as possible and stand back up. Repeat for 10 to 12 reps, and switch sides. You can also do this exercise with one leg extended in front of your body and a chair behind your body. Slowly lower yourself down until your butt lightly touches the chair, and stand back up.
Yoga Poses
In isometric exercises, you contract a muscle and hold it. Yoga poses are examples of isometric exercises. Strength the quadriceps with a high lunge variation performed from a standing position. To start, step forward with your right foot, and lower yourself down by bending your knee 90 degrees. As you do this, raise your arms straight above your head. Keep your back leg straight, and hold for 20 to 30 seconds. Slowly release, and repeat with your other side. You can do a more subtle isometric exercise from a seated position on the floor. Simply extend your legs out straight in front of your body, and forcefully contract your quadriceps.
Time Frame
To get the best results from rehab exercises, you need to do them regularly. Aim for three or four sets, and work out every other day.
Warning
Before you do corrective exercises for your knee tendinitis, wait until the pain subsides. If you try doing exercises while you are still in pain, you will risk injuring yourself further. Also make sure to consult with your doctor before you do any exercises.
Prevention/Solution
Once you have recovered from knee tendinitis, there are several things you can do to prevent it from happening again. Stretching your legs before and after workouts, wearing proper footwear and doing a warmup before you exercise can reduce your chances of getting knee tendinitis, according to the iTendonitis website.
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