The patella tendon connects the knee cap to the front of the tibia. The main function of the patella tendon is to act as a lever arm for the quadriceps. The patella tendon is prone to rupturing in individuals with a history of patella tendon injuries. Common signs of a patella tendon rupture are knee swelling and an inability to stand or straighten the knee. Light strengthening of the quadriceps and tibialis anterior will help rehabilitate the patella tendon
Quad Sets
Quad sets serve to isometrically strengthening the quadriceps. Sit on your bed with the affected leg completely straight. Place a medium sized towel folded up under your knee cap. Your other leg is comfortably positioned out of the way. Gradually contract your active quadricep while slightly extending your knee into the towel. This isometric quadricep contraction is carried out for about five seconds. A three second relaxation of the quadricep immediately follows each isometric contraction. A regimented three sets of 10 reps is optimal for quad sets. Make sure to balance your strength by performing this exercise with both legs.
Long Arc Knee Extension
A long arc knee extension reactivates the joint action of the quadricep. Sit on the end of your bed with your lower legs hanging off. Perform this exercise one limb at a time. Slowly elevate your left lower leg by extending your knee. A full range of motion is dictated by a horizontal left leg position. Bend your left knee to bring your lower left leg down. Begin another knee extension once your left lower leg is vertical to the floor. Make sure to do this exercise with both limbs. Work through a pain free range of motion.
Exercise Band Dorsi and Plantar Flexion
Dorsi flexion and plantar flexion improve tibialis and calf mobility. Wrap an exercise band around your foot while providing resistance by holding the other end. Point your toes forward as you hold the band. The toe pointing motion is otherwise known as ankle plantar flexion. Continue to point your toe against the band for the designated number of repetitions. You need a partner to carry out dorsi flexion. Move your toes toward you as your partner holds the band. Dorsi flex your ankle until you reach your desired number of reps. How far your ankle moves fully determines how much you dorsi and plantar flex your foot.
Lower Body Stretching
Lower limb stretching is vital in dissipating patella tendon pain. Lower body flexibility prevents tightness in the muscles that surround the patella. The key muscles to stretch are the quadriceps, hamstrings, hip flexors, gluteals and calves. Stretch through a pain free range of motion. Discomfort is a sign that you might be going too deep into the stretch. Hold each of your stretches without bouncing. Complete two bouts of 30 seconds of each stretch.
References
- "Knee Crisis Handbook: Understanding Pain, Preventing Trauma, Recovering from Injury and Building Healthy Knees for Life"; Brian Halpren, Jane E. Brody; 2003
- "Orthopedic and Athletic Injury Handbook"; Chad Starkey, Jeff L. Ryan; 2003
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