Patellar Tendinopathy (Patellar Tendintitis) Treatment

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“Jumper’s Knee”

by Myles Cheatham

Along with its many alias’, patellar tendonitis affects a number of  Dave Kneeindividuals. This injury will generally affect those who participate in activities that involve a good deal of running and jumping such as dancers, football, basketball, and tennis players.  Due to the fact that these activities generally involve a lot of running and jumping, they involve a great deal of load on the patellar tendon. The conversion of those forces are primarily supported by the patellar tendons and quadriceps muscles. The injury is typically caused by weaknesses, tightness or imbalances in those muscles. Our recommendation is to consult someone like us (the Physical Therapy at Bare Hills staff) or a fitness professional prior to engaging in these exercises if you have been diagnosed with patellar tendinitis.

*A key focus with these exercises, is to ensure that the knee tracks in line with the shoelaces.*


STRENGTHENING EXERCISES

Band Resisted Squats

  • Bent Knee SquatUse a resistance band to wrap behind the knee
  • Slightly bend the knees and hold that position
  • Keep torso and core upright
  • Hold the position for 3 sets of 25-30 seconds.

Single Leg, Leg Extensions

  • Adjust the seat to a comfortable setting
  • Extend the leg and slowly lower the weight
  • Perform this exercise for 3 sets of 10 repetitions on each leg

Single Leg, Leg Press

  • Adjust seat to an appropriate and comfortable setting
  • Push off with one leg (be sure not to lock the knee) and slowly lower
  • Knee should track in line with the shoe lace
  • Perform this exercise for 3 sets of 10 repetitions on each leg

Split Squats with Bar

  • Both knees should be kept at a 90 degree angle as you bend
  • Keep core and back straight
  • Knees should track in line with shoe laces

 

  • Perform this exercise for  3 sets of 10 repetitions on each leg.

 Single Leg Eccentric Decline Lowering

  • Position heel on a stable object so that the knee is bending at a 90 degree angle
  • Track knee in line with the shoe laces
  • Focus on slowly lowering the leg
  • Perform the exercise for 3 sets of 10 repetitions.

DYNAMIC PROGRESSIONS

 

2- Legged Jumps

  • Track knees in line with shoe laces
  • Jump as high as you can and rebound softly as you land

 

  • Perform this exercise for 3 sets of 10 repetitions

 Forward Hops

  • Leap as far forward as you can
  • Make sure knees are tracking in line with the shoe laces as you lend
  • Be sure to land softly and stick the landing prior to initiating the next hop
  • Perform the exercise for 3  sets of 10 repetitions

Split Jumps

  • Begin in lunge position
  • Keep arms at 90 degree angle
  • Track knees in line with the shoe laces
  • Explode straight up and be sure to pump arms as if you are running in  place
  • Rebound softly and quickly transition into the next jump
  • Perform the exercise for 3 sets of 10 repetitions

 Sprint from Standing

  • Begin from 30 yards out in a standing position

 

  • Be sure to accelerate to full speed

 

  • Perform the exercise for 3 sets of 10 repetitions

Sprint and Stopping on Two Feet

  • Sprint for 30 yards and stop on two feet

 

  • Be sure to track knees in line with shoelaces upon landing

 

  • Perform this  exercise for 3 sets of 10 repetitions.

Sprint and Stopping on One Foot

  • Begin from 30 yards away
  • Sprint to the stopping point
  • Stick the landing by balancing on one leg
  • Track knee in alignment with the shoelaces
  • Perform the exercise for 3 sets of 10 repetitions

For more effective exercises and more information to assist in the improvement of your patellar tendinopathy, schedule an appointment with us: CALL: (443)-213-0395 or E-mail us at: DAVE@IMPACT-Fellowship.com