Decline exercises for patellar tendinitis are designed to help reduce inflammation in the knee area. Patellar tendinitis directly affects the tendon that attaches to your kneecap and shin bone. While a doctor should be consulted be performing tendon specific exercises, a steady regimen of stretching and strengthening can help you reduce your symptoms.
Flat Decline Squat
This exercise is designed to improve range of motion in your knee as well as strengthen your leg muscles. Stand up straight with your knees slightly bent and arms at your sides. Bend at your knees, keeping your back straight and slightly lifting your arms up as you decline. Continue to bend until both your arms and your upper thighs are parallel with the floor. Slowly rise up to a fully erect position, and repeat until you are fatigued.
Angled Decline Squat
This decline exercise is a variation on a basic decline squat. Stand on an angled surface, preferably at a 45-degree angle with the ground. From here, center yourself by bending your knees slightly and extending your arms out and away from your body for balance. With a spotter watching to make sure you don't fall, decline into a squat position. As you improve, hold dumbbells while performing the decline to further strengthen your muscles.
Decline Board Walking Exercise
This patellar tendinitis exercise should be performed if you are suffering from severe inflammation and cannot perform squats. Place a decline board firmly on the ground. Stand at the top of the decline with your knees slightly bent and arms at your sides. Walk down the board, using an even and steady stride. Once you reach the bottom, walk backward up the board until you return to your original position. Continue this walk until you are fatigued.
Decline Board Leg Lifts
This exercise will improve your range of motion and help you recover from patellar tendinitis. Place a decline board directly under a pullup bar. Standing on the highest point of the incline, place both of your hands on the bar for balance. From here, lift one leg off the ground, bending back at the knee as far as you can. Slowly lower your leg back down, alternating between legs until you are fatigued.
