Tendons are a form of connective tissue that connects muscles to the bones. Patellar tendonitis occurs when the tendons that attach the knee cap to the shin bone become inflamed. The condition is marked by swelling, tenderness and pain in or around the knee cap. Once the acute pain is under control, there are exercises you can do to help treat tendonitis of the knee.
Causes
Patellar tendonitis is usually attributed to the overuse or injury of the knee joint. Over time, tiny tears occur in the tendons and the body cannot keep up with the repair. It is also referred to as jumper's knee because it often affects athletes that perform in a sport that requires frequent jumping. Examples include basketball players, volleyball players and high-jumpers. Runners, walkers and cyclists can also suffer from patellar tendonitis. However, you don't have to be an athlete to be prone to this condition. Obesity, muscle imbalance and basic alignment problems can also increase your risk for developing patellar tendonitis.
Treatment
Initially, you can treat the inflammation associated with tendonitis with rest, heat and cold therapy, wrapping or splinting the joint and taking an anti-inflammatory medication. In more severe cases, where an underlying injury such as a tendon tear is present, surgery may be suggested. Once the initial pain is reduced, your physician will most likely refer you to a physical therapists for an exercise program focusing on stretching and strengthening the muscles surrounding the knee.
Benefits
Physical therapists use a variety of exercises to treat tendonitis of the knee. They often combine stretching and strengthening exercises to reduce pain, improve flexibility and strengthen the knee muscles and ligaments. The goal is to stabilize the knee joint and correct any alignment issues. They may also incorporate a low-impact aerobic exercise, such as cycling, to improve the endurance of the leg muscles. Once the tendonitis is resolved, the best thing to do to prevent it from reoccurring is to continue to do exercises to maintain the strength, flexibility and endurance of the thigh muscles.
Stretching Exercises
There are two main stretches used to improve the flexibility of the knee joint when treating patellar tendonitis. They are the quadriceps stretch and the hamstring stretch. One way to stretch the quadriceps muscle is to stand on the uninjured leg, and pull the ankle of the injured leg toward the buttocks. One method to stretch the hamstrings is to place the heel of your foot on a chair, with your leg fully extended. You can then stretch the hamstring muscles by leaning slightly forward until you feel a stretch in the back of the leg. University Sports Medicine recommends holding each of these stretches for 30 to 60 seconds and repeat three times.
Strength Exercises
Straight leg raises, step-ups, squats, knee extensions and isometric quadriceps exercises are typical of a strengthening protocol for individuals with patellar tendonitis. Knee stabilization exercises may also be incorporated. For the more athletic, plyometrics and agility exercises may also be indicated. Summit Medical Group's strength protocol recommends performing ten repetitions each of the strength exercises, and repeat it three times.
Warnings
Physical therapists are educated professionals who are trained to work on various physical limitations and injuries. You should work with a licensed physical therapist, athletic trainer or exercise physiologist when suffering from an orthopedic condition like tendonitis. Performing the exercises incorrectly can create further injury; therefore, you should talk to your doctor and request a referral to a therapist in your area.
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