Patellar tendonitis is a condition that causes inflammation, rupture or degeneration of the patellar ligament below the knee cap. It typically occurs with activities that strain or pull the knees such as cycling or running. Physical therapy exercises can ease pain, increase flexibility and restore natural knee movement.
Short Extension
Lie on your back with your hands resting comfortably at your sides. Place a small pillow or rolled up towel beneath your thigh to help support your leg. Slowly lift your injured knee about 6 inches from the floor. Hold the exercise for about five seconds and then carefully lower your foot to the ground and bend your knee upward. Repeat up to nine more times. Continue on the other leg if needed. For best results, do this exercise two times a day.
Standing Hamstring
Stand in front of a 15-inch high coffee table or stool. Keeping your knee straight, position one heel on the table. Slowly bend forward at your hips until you feel a gentle stretch through your back and thigh. Be careful not to roll your shoulders or you will end up stretching your back rather than leg. Hold the exercise for as long as 30 seconds and then slowly return to the starting position. Repeat up to two more times. Switch to the other leg if needed.
Isometric Quadriceps
Sit on the floor with your arms at your sides and legs extended out in front of you. Contract the muscles in your upper thighs and push the bottom of your right knee into the floor. Hold the exercise for at least five seconds and then carefully release back into the starting position. Repeat up to nine more times. Continue on the opposite leg if needed. Do this exercise two times a day.
Ball Wall Squat
Position your feet shoulder-width apart and stand with your back pressed into a wall. Step about 2 feet away from the wall and position an exercise ball or soccer-sized ball between the middle of your back and the wall. Carefully roll down the wall until your legs form a 45 degree angle. Do not let your knees come over your toes. Hold the squat for about 10 seconds and then slowly return to the starting position. Repeat for a total of 10 repetitions.
