The patella and the patellar tendon connect the muscles of the front of the upper leg to the muscles of the front of the lower leg. When the patella stays in its groove and the tendon remains uninjured, movement is easy and pain-free. When the patella becomes dislocated or the tendon becomes torn, treatment and rehabilitation must be employed. Rehabilitation exercise for the patella and the patellar tendon range from simple movements and stretches to compound strength-building exercises.
Patellar Mobility
Before stretching can begin, the patella has to be able to be moved without overwhelming pain. Start by sitting down with the injured leg outstretched in front of you. Relax your thigh muscles. With your index finger and thumb, gently push the patella down toward your foot and hold the position for 10 seconds. Return to the starting position. Push the patella to one side and hold it for 10 seconds, then to the other side for 10 seconds. Repeat these movements for five minutes.
Quadriceps and Hamstring Stretches
Stand upright, facing a wall, and place one hand on the wall for balance. Grab the ankle of the injured leg with your free hand and gently pull your ankle toward your buttocks. Hold this position for 15 to 30 seconds and then return to the starting position. Repeat three times.
Place the heel of your injured leg upon a stool about 15 inches high, keeping your knee straight. Lean toward the foot of your injured leg, bending at the waist. When you feel a light stretch in the back of your leg, hold the position for 15 to 30 seconds. Repeat three times.
Step-Up
Stand with your injured leg on a step 3 to 5 inches high, and the foot of your uninjured leg on the floor. Shift your weight onto your injured leg, and straighten that leg, lifting the foot of your uninjured leg off of the floor. Slowly lower your uninjured leg back onto the floor. Repeat for three sets of 10.
Wall Squat with Ball
Stand with your back, shoulders and head against a wall. Keep your feet 1 foot from the wall and shoulder-width apart. Place a soccer-sized ball between your thighs. Simultaneously squeeze the ball with your thighs and squat down, sliding your back against the wall. Just before your thighs are parallel to the floor, stop and hold the position for 10 seconds. Slowly return to the starting position, sliding your back against the wall. Repeat for 3 sets of 10 repetitions.
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