Patellar tendinitis refers to inflammation of the patellar tendon, which lies just below your knee cap. This painful condition is common among athletes who jump frequently, such as basketball and volleyball players, which is why it's sometimes called "jumper's knee." A rehabilitation program for patellar tendinitis should consist of interventions designed to alleviate your symptoms and prevent the condition from recurring. Consult a rehabilitation specialist for guidance.
Pain-Relieving Interventions
Managing the pain associated with patellar tendinitis is the first step of the rehabilitation process. Rest, but not complete inactivity, is a key element of this step. You should avoid any activity that may aggravate the condition, especially jumping and squatting. Applying ice to your affected knee periodically and taking certain pain medications at your doctor's direction may also help. Additionally, Marsha Rutland and colleagues -- the authors of "Evidence-Supported Rehabilitation of Patellar Tendinopathy," a 2010 article published in the "North American Journal of Sports Physical Therapy" -- recommend massaging the patellar tendon twice a day for 5 to 10 minutes to help treat patellar tendinitis.
Stretching and Strengthening
Exercise is another vital element of the rehabilitation process for patellar tendinitis. Perform stretching exercises that target all the muscles surrounding your knee and strengthening exercises that emphasize the quadriceps -- the knee-extensor muscles located within the front of your thighs -- every day. Rutland recommends performing single-leg partial squats on an angled board, with your heels above your toes, to strengthen the quadriceps. Use only your body weight for resistance at first, then add a weighted backpack or vest to increase the intensity. Work with a physical therapist to ensure that you're performing the exercises correctly and consult your doctor if you suffer any setbacks.
Plyometric Exercises
Performing plyometric exercises, which include powerful jumping and sprinting activities, is not necessary if you're not an athlete. However,if you are an athlete, even though these types of movements likely caused your condition, you need to gradually reintroduce them to return to your regular practice and competition schedule. Examples of appropriate activities include jumping down from a box, jumping rope, short sprints and side-to-side hops. Perform these exercises at a relatively light intensity to start and progressively increase the intensity over time. Reduce the intensity or stop completely and visit your doctor if your symptoms return.
Patellar Tendon Strap
Wearing a strap around your knee that presses on the patellar tendon may help control your pain as you're performing activities that stress your knee. This helps redirect forces away from the patellar tendon, according to the Mayo Clinic website. Further research is needed, however, to validate the strap's effectiveness at treating patellar tendonitis, according to Rutland.
References
- MayoClinic.com; Patellar Tendinitis; January 2010
- "Essentials of Athletic Injury Management"; William Prentice and Daniel Arnheim; 2008
- North American Journal of Sports Physical Therapy; Evidence-Supported Rehabilitation of Patellar Tendinopathy; Marsha Rutland, et. al.; September 2010
