Tendons are strong fibers that connect muscles to bone. The knee or patellar tendon connects the kneecap to the muscles that run down the shinbone on the front of the lower leg. Knee tendonitis occurs when the tendon becomes inflamed, typically from overuse due to injury or engaging in frequent exercises like running, playing basketball or playing volleyball. This causes symptoms like pain with motion, particularly when squatting, kneeling or jumping. If you experience this condition, rehabilitation can help to prevent further injury to the knee, such as a tendon tear.
Immediate Treatments
When your doctor has diagnosed your knee tendonitis, immediate treatments will aim at reducing inflammation in the knee joint. Your physician or rehabilitation specialist will likely recommend treatments such as using the RICE method: resting the knee, icing the affected area, compressing the knee by wearing a bandage and elevating the knee to bring blood flow away from it. This may be recommended from 48 hours to one week after the initial diagnosis. You can progress to other rehabilitation exercises when your knee pain begins to subside and you can move the knee more easily.
Stretching
The next steps in rehabilitation will involve stretching and strengthening the knee joint. Stretching exercises will help to relieve muscle tightness in the front and back of the leg. Recommended stretches may include sitting with your legs extended and bending forward to feel a stretch in your hamstrings. To do a calf muscle stretch, put one leg behind you with the foot on the ground, feeling a stretch in the back of the lower leg.
Strengthening
Strengthening exercises can stabilize the knee to reduce further injury risk and reduce pain. Stand with your back against a wall and slowly bend at your knees to lower your body toward the ground, stopping when your thighs are parallel to the floor. Hold this position for four seconds, then straighten your legs to return to your starting position. Repeat 10 times. Other strengthening exercises include the clam stretch, which involves lying on your side with your legs slightly bent. Hold your feet together and open your legs to lift your top knee toward the ceiling. Lower to return to your starting position. Repeat 10 times, then switch to the opposite side.
Considerations
As you complete knee rehabilitation for tendonitis, your physical therapist may recommend some techniques to reduce future injury risk. This includes finding proper footwear, which can support your knee. Discussing strategies to wrap or wear a brace on the knee can help to provide additional support. Your physical therapist also may pinpoint activities that may be too difficult to perform given your past history of tendonitis and modifications to avoid pain.
