how to treat Patellar Tendonitis
What Is Patellar Tendonitis (Jumpers Knee)?
Patellar Tendonitis also called the Jumper’s knee, is a condition where the patellar tendon (the tendon located just below the knee cap) is inflamed, irritated or weak.
Patellar Tendonitis Symptoms:
Persistent and localized pain just below the kneecap, especially during activities or after exercise
Persistent and localized pain just below the kneecap, especially during activities or after exercise
Mild swelling may be present in the affected area.
The knee may feel stiff, particularly after periods of inactivity.
A sensation of weakness in the knee and difficulty performing explosive movements, like jumping.
Patellar Tendonitis Causes:
Activities involving frequent jumping, running, or abrupt movements strain the patellar tendon.
Intense or excessive use of the quadriceps muscles can lead to tendon inflammation.
Not warming up properly or lacking leg muscle strength and flexibility can contribute.
Leg alignment problems, like flat feet or misaligned patella, may increase the risk.
Wearing unsupportive or ill-fitting shoes can be a factor.
Initial Treatment Steps:
Rest: Limit any activities that put stress on the knee, especially jumping and running.
Ice Therapy: Apply ice to the knee for 20 minutes every two hours to help reduce pain and swelling.
Elevation: Keep the knee elevated on pillows while sitting or lying down.
Compression: Use an elastic compression bandage around the knee to prevent fluid build-up.
Medications:
Pain Relievers: Over-the-counter pain medications like ibuprofen or aspirin can help reduce inflammation and alleviate pain.
Physical Therapy:
Physical therapy can be crucial in the treatment of patellar tendonitis. Key components include:
Stretching Exercises: Stretching the hamstring, quadriceps, and calf muscles can relieve pressure on the patellar tendon.
Strengthening Exercises: Gradually strengthening the muscles around the knee will support the joint and reduce stress on the tendon.
Advanced Treatment Options:
Ultrasound Therapy: This technique uses sound waves to promote deep tissue healing and is often used by physical therapists.
Soft Tissue Massage: Release trigger points and knots, reduce muscle tightness.
Assisted Stretching: Help improve flexibility, increase range of motion, and reduce muscle tension
Surgical Treatments:
Surgery is usually the last resort if the conservative treatments fail. Surgical options include:
Patellar Tenotomy: This procedure involves making small incisions in the tendon to relieve tension and remove degenerated tissue.
Lifestyle and Home Remedies:
Ergonomic Adjustments: Modify training techniques to reduce impact forces on the knee.
Proper Footwear: Wear supportive shoes that fit well and replace them regularly.
Activity Modification: Avoid activities that exacerbate the knee pain, and introduce low-impact exercises such as swimming or cycling.
Preventing Patellar Tendonitis:
Warm-Up Properly: Always take the time to warm up and stretch before engaging in any sports activity.
Increase Intensity Gradually: Gradually increase the intensity of your workouts to avoid putting sudden stress on the tendons.
Cross-Training: Incorporate different types of exercises into your routine to ensure even muscle growth and tendon use.
Wrap-Up:
Patellar tendonitis can be a frustrating barrier to active lifestyles but managing it effectively is possible with the right approach. Early treatment, proper exercises, and smart lifestyle choices can help you recover fully and prevent future issues.
FAQs:
Q: How long does it take to recover from patellar tendonitis? A: Recovery time can vary from a few weeks to several months, depending on the severity of the condition and adherence to treatment protocols.
Q: Is patellar tendonitis curable? A: Yes, with proper treatment and prevention strategies, most people can fully recover from patellar tendonitis.
Q: Can stretching worsen patellar tendonitis? A: Stretching is beneficial if done correctly. However, overly aggressive stretching can aggravate the tendon, so it's important to stretch gently and within comfort limits.
We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us near Essex Rd in Angel Islington. We are always happy to help. If you like this blog, please share!