Rehabilitating patellar tendonitis requires a strategic approach and a pause from the relentless pursuit of your fitness goals. The persistent strain that your patellar tendon— a resilient yet crucial band of tissue connecting the kneecap to the shinbone endures bears the brunt of force transmission from the quadriceps muscles.
Despite its small size – merely 1.75 inches in length – this tendon plays a monumental role in fundamental activities like walking, running, and jumping. However, due to its high-stress location, the patellar tendon is susceptible to overuse, resulting in the discomfort and irritation that characterize tendonitis.
The road to recovery necessitates a shift from an aggressive workout routine to a more calculated approach. Understanding the importance of targeted exercises and stretches becomes crucial. Here are ten effective routines aimed at rehabilitating patellar tendonitis:
- Short-arc quad
- Hamstring stretch
- Straight-leg raises to the front
- Terminal knee extension
- Kneeling hip flexor stretch
- Half-squat with knees and feet turned out to the side
- Step up
- Step down
- Quad isometric
- Single-leg eccentric squat
Short-arc quad
Target muscle groups: Quadriceps muscles.
Starting position and steps: Begin by lying on your back with your knees bent over a foam roll or a large rolled-up towel. Keep your heels on the floor. Lift the lower part of your affected leg until it’s straight, ensuring the back of your knee remains on the foam roll or towel. Hold the leg straight for approximately six seconds, then slowly lower your heel to the floor. Rest for up to 10 seconds between repetitions. Aim for 8 to 12 repetitions.
