Your quadriceps tendon controls your knee movements, and it connects your patella, also referred to as your kneecap, to your quadriceps femoris muscle, which is the muscle in front of your thigh. A tear in this tendon can cause excruciating pain in your knee and is most likely to happen if you are middle-aged and engage in sports that incorporate jumping and running. You can strengthen your quadriceps tendon with simple exercises to prevent tears and injuries from occurring. If you already feel pain in your knee, consult your doctor before doing more exercises that engage your quadriceps tendon.
Lunges
Step 1
Stand straight with your feet together and your hands down by your side.
Step 2
Take a wide step forward, two to three feet, with your right leg, bending your knee gently as you land. Keep lowering your knee until your thighs are parallel to the floor.
Step 3
Keep your knee above your ankle and don't let it go any farther. Hold this pose, and on an inhalation, bring your right leg back to meet your left leg to your starting position.
Step 4
Repeat this sequence for your left knee and alternate until you have done 10 lunges for each leg.
Resistance Band
Step 1
Sit in a chair with your knees bent. Attach a resistance band to each of your ankles and then attach the band to the legs of your chair.
Step 2
Kick out your right foot, straightening your knee slowly and tightening your quadriceps muscles. The resistance placed on your quadriceps muscles and tendons caused by the resistance band will make your quadriceps stronger.
Step 3
Hold your leg stretched out parallel to the floor for one full breath and release it gently toward the chair. Lift your leg again for a total of 10 reps, which will count as one set.
Step 4
Switch to your left leg and perform the same sequence of movements. Do a total of three sets per leg each day, provided it does not cause you any pain.
Tips and Warnings
- Consult a physical therapist if you have a quadriceps tendon injury before engaging in exercises for this tendon. The PT will be able to best advise you on how to strengthen your quadriceps tendon, based on your specific condition.
- If you have sharp shooting pain, consult your doctor immediately. A severe quadriceps tendon tear will require a surgical procedure and extensive physical therapy after surgery.
Things You'll Need
- Chair
- Resistance bands
