Hamstring Stretch
Target muscle groups: Hamstrings and hips.
Starting position and steps: While seated on a chair, extend one leg out, keeping the knee straight and resting your heel on the floor. Slowly lean forward until you feel a stretch in the back of your leg. Maintain a straight back and hold the stretch for 30 seconds. Switch legs and repeat. Perform three sets.
The recovery process for patellar tendonitis involves more than rest; it demands a deliberate series of exercises that target specific muscle groups while aiding flexibility and strength. [1]
Straight-leg Raises to the Front
Target muscle groups: Quadriceps muscles.
Starting position and steps: Lie on your back with one knee bent and the foot resting flat on the floor while the affected leg remains straight. Tighten the thigh muscles of the affected leg, pressing the back of the knee flat to the floor. Lift the leg up so that your heel is about 30 centimeters off the floor. Hold for six seconds before slowly lowering the leg. Rest for up to 10 seconds between repetitions. Aim for 8 to 12 repetitions.
