Patellar tendinitis, or jumper's knee, is one of the most frequent causes of athletic anterior knee pain, according to Dr. Peter Brukner, author of "Clinical Sports Medicine." Research in the late 1990s demonstrated that appropriately applied resistance exercise, particularly the eccentric, or lowering, portion can improve outcomes in rehabilitation programs for individuals with patellar tendinitis. Though initially painful, when used appropriately, eccentric exercise can help expedite the return to full, pain-free function.
Slant Board Knee Bend
Brukner suggests beginning the rehabilitation program with the slant board knee bend exercise. On a board with a 25- to 40-degree slant, stand so your heels are on the highest margin. Support yourself on a wall, slowly bend both knees and squat to near parallel in six to eight seconds. Repeat for 10 repetitions and work to complete two sets before progressing the exercise by increasing the slant or performing more reps.
Single-Leg Squat With Heel Elevated, Supported
Single-leg loading can increase force on the tendon and provide progression in your rehabilitation process, says physical therapist Bill Hartman of Indianapolis Fitness and Sports Training. Elevate your heel on the high end of a 25- to 40-degree slant board, while the pain-free leg provides light support by touching the floor. Keep your heel on the board and squat to near parallel in six to eight seconds. Perform two to three sets of 10 to 15 repetitions.
Single-Leg Squat With Heel Elevated, Unsupported
Stand on a slant board with your injured leg and your heel on the highest end of the board. Allow your pain-free leg to hang freely by your side without allowing it to touch the ground. Lower yourself into a squatting position over six to eight seconds before returning to the start position. Perform up to 15 repetitions before taking a break and do two to four sets.
Caution
All exercise carries a certain level of risk. Rehabilitation of any kind should be done under the direct supervision of a trained and licensed health care provider to ensure safety and enhance results. Consult your doctor before starting an exercise routine.
References
- "Clinical Sports Medicine"; Peter Brukner, M.D., and Karim Khan, M.D.; 2005
- Bill Hartman; Painful Eccentric Training for Tendinosis=Fun; June 5, 2007
