What is patellar tendonitis?
Patellar tendonitis is an injury to the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia). The main cause of the injury is overuse that causes inflammation and micro-tears. Patellar tendonitis is most common in basketball as it requires lots of jumping, running, and knee stress.
Prevention guide
Strengthen the lower body muscles
Focus on the quadriceps, hamstrings, and glutes. These muscles support the knee and will make it more difficult to get patellar tendonitis.
•Decline Squats:
1. Stand on a 20-30° decline board or surface
2. Slowly lower yourself while keeping your knees aligned
3. Perform 2-3 sets of 10-12 reps
(fixkneepain.com 2024) •Straight-Leg Raises:
1. Lie flat on your back with both of your legs straight
2. Raise your legs until your body is in an L shape
3. Pause, and slowly lower your legs to the initial position
4. Do 2-3 sets of 10-12 reps
Flexibility training
Flexibility training is a must when it comes to preventive patellar tendonitis exercises. Stretching the quadriceps, hamstrings, and calves is critical for reducing tension on the patellar tendon and reduces muscle tightness.
• Quadriceps Stretch:
Stand upright while holding onto the wall
Pull one foot toward your glutes, holding the ankle
Keep your knees together and avoid arching your back
Hold 15-30 seconds and repeat 2-3 times for each side
•Hamstring Stretch:
Sit on the ground with one leg extended straight, and the other one bent so the sole of your foot touches the opposite thigh
Reach forward towards your toes on the extended leg while keeping your back and leg straight
hold 15-30 seconds and repeat 2-3 times for each side
Calf Stretch:
Stand in front of a wall with one foot forward and the other extended back
Reach forward toward your toes on the extended leg while maintaining your back straight
Lean forward until you feel a stretch in your calf
Hold for 15-30 seconds and repeat 2-3 times for each side
Wear Supportive Footwear
Wearing proper footwear can reduce the impact on your knees during physical activity
•Wear insoles with good arch support and shock absorption
•Replace worn-out shoes
•Use orthotics if you have flat feet
Use a Patellar Tendon Strap
Wearing a Patellar Tendon Strap when engaging in physical activity lowers tension
on the tendon by redistributing stress.
Treatment guide
Acute stage
Rest and activity modification
•Rest: Stop activities that exacerbate knee pain, especially jumping and high-impact sports, to allow the tendon to heal.
•Activity modification: Engage in low-impact exercises such as swimming or cycling to maintain fitness without overloading the tendon.
Ice:
Apply ice to the area for 15-20 minutes every 3-4 hours to reduce pain and swelling.
Anti-inflammatory medicine:
Using Anti-inflammatory medicine such as ibuprofen or topical creams like Voltaren may aid the healing process and decrease pain. However, this is only recommended with chronic and severe pain.
Subacute stage
Rehabilitation exercises
Rehabilitation exercises should be done in the subacute stage of an injury, once the pain has settled and range of motion has returned.
Wall sits:
1. Stand with your back against the wall
2. Get into a seated position with knees bent at a 90 degree angle
3. Hold for 15-60 seconds and do 2-3 sets
(jasestuart.com 2024) Quad extensions:
1. Extend your leg in front of you slowly until it is fully straight
2. Pause at the top of the movement and hold for 2-3 seconds
3. Slowly bring your leg back to the starting position while maintaining control
4. Perform 10-12 reps of 2-3 sets for each leg
(simplyfitness.com 2024)
Terminal knee extensions:
Attach a resistance band to a stationary object and wrap it around the back of your knee
Stand facing the anchor point with slight tension in the band
Slowly straighten your knee against the resistance band
Do 10 reps of 3 sets for both legs
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