BEST Treatment for Patellar Tendonitis (3 STEPS)

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To treat patellar tendonitis effectively you MUST focus on 3 things:

1. You MUST stop doing the activities that are causing the pain in your knee.

2. You have to do patellar tendonitis exercises that are SPECIFIC to strengthen your patellar tendon and its fibers.

3. You have to take into account contributing factors along the kinetic chain (above and below the knee joint).


STOP doing activities that cause pain

This is one of the toughest things for athletes to do.  They want to be out there playing through injuries but patellar tendonitis can become chronic when you’re not giving your knee the rest it needs to heal.

Sit out for a week or two while you correct biomechanical dysfunctions above and below the knee that can contribute to your knee pain.


Specific Exercises for the Patellar Tendon

The most researched and most effective exercise to strengthen the patellar tendon and its fibers is the eccentric squat on a 25 degree slant board.

This exercise takes the tension out of the calves, removes some of the load from the ankle, and places all the stress on the patellar tendon.

To do this exercise correctly when you first start out, make sure you start off with two feet on the slant board and do the ECCENTRIC portion of the squat only.

As you progress through different phases of treatment, you’ll eventually be doing one-legged squats through the whole range of motion.


Contributing factors along the kinetic chain

To treat patellar tendinitis correctly, you have to take into consideration other contributing factors above and below the knee joint.

You have to do this because the majority of knee problems arise from biomechanical problems in the feet or hips.

Below the knee joint, you have to look at the arches on your feet, the mobility in your ankles, the flexibility in the calves.

Above the knee joint, you have to look at the flexibility in the hamstrings, decreased hip mobility, the tightness in the quads, and weakness in the gluteus muscles.

Even the best knee brace or patellar tendonitis strap will not fix your patellar tendinitis.

If you need a brace or strap on a regular basis just to get by, you are better off getting to the underlying root of the problem.

This is why it’s important to incorporate a complete treatment plan that shows you the correct patellar tendonitis exercises and stretches to heal your jumper’s knee and patellar tendon pain for the long haul.


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