Single Leg Eccentric Squat
Target muscle groups: Quadriceps, glutes, and hamstrings.
Starting position and steps: Stand on a surface with a mild to moderate decline, like a downward-sloping driveway. Lift your good leg in the air, balancing solely on the affected leg. Slowly squat down until your painful knee reaches approximately a 90-degree angle. Maintain proper squat form, ensuring your butt moves backward and the sore knee doesn’t extend over your toes. Return to standing with both legs.
Executing these exercises consistently and with discipline aids in gradually rebuilding strength and stability around the knee, which is vital for overcoming patellar tendonitis.
While exercising, it’s crucial to listen to your body and avoid pushing beyond your comfort zone. Gradually increase repetitions or intensity as your comfort and strength improve. Additionally, icing the affected area after exercising can help reduce inflammation and alleviate discomfort.
Remember, rehabilitation takes time and dedication. Patience and adherence to these exercises, along with proper rest and care, are essential for a successful recovery from patellar tendonitis. Always consult a healthcare professional or physical therapist before starting any exercise regimen, especially when recovering from an injury. [5]
References:
[1] https://www.jospt.org/doi/pdf/10.2519/jospt.2005.35.6.377
[2] https://www.ajol.info/index.php/ajprs/article/view/62597/50528
[3] https://www.jospt.org/doi/pdf/10.2519/jospt.1993.18.6.646?download=true
[4] https://www.jstage.jst.go.jp/article/jpts/26/5/26_jpts-2013-499/_pdf
[5] https://www.mdpi.com/1660-4601/17/24/9410/pdf
