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Patellar Tendinitis Exercises

16 November 2015  |  John

Patellar tendonitis (also known as jumpers’ knee, patellar tendinitis and patellar tendinopathy) is an injury to the tendon which connects your knee and shinbone. It’s most common in athletes who jump a lot in their sport or discipline, hence the name jumpers’ knee. 

If you’re an athlete with patellar tendonitis, it can put you out of action for a long period of time. Fortunately, there are some exercises you can do to help with the condition, so you can be hands-on with your recovery. Be sure to consult a doctor before doing any of these exercises.

Inner Quad Contractions Exercise

As the name suggests, this exercise involves contracting your quadriceps (the muscles on the upper part of your leg). 

  1. Either lay down, stand or sit, depending on what’s most comfortable for you
  2. Contract your quadriceps, allowing your knee to raise
  3. Hold for 5 seconds
  4. Repeat for 3 sets of 8 reps

This can be done very soon after the injury, and helps to strengthen the tendon so that it can heal better.

Eccentric Squats Exercise

This involves doing squats (as you might have guessed) but in a different way.

  1. Stand up straight with your feet slightly apart
  2. Squat down very slowly
  3. Quickly return to a standing position
  4. Repeat for 3 sets of 10 reps a day, or for however long a doctor recommends

The key to this exercise is to use the good leg to aid upwards movement instead of shifting your body load to the injured knee.

Lunge Exercise

This is a classic lunge exercise, a staple part of any normal exercise routine and is incredibly easy to do.

  1. Stand with one leg in front of the other
  2. Lean forward and bend your front knee so that your thigh is horizontal
  3. Ensure that your back knee goes towards the floor as far as you feel comfortable
  4. Continue for 1 set of 8 reps

Step Back Exercise

This involves stepping on and off a step, and can be carried out just about anywhere.

  1. Stand on a step
  2. Step backwards with one foot off the step
  3. Immediately step back onto the step
  4. Repeat for the other leg and repeat again for as long as a doctor recommends

What Else Can I Do To Help With Patellar Tendonitis?

Another good thing you can do to help with your patellar tendonitis is to wear a shoe insole designed for the condition. 

One of the things a shoe insole designed for patellar tendonitis can do is properly support your feet, giving the affected knee a more natural and stable base so that the injury isn’t further aggravated. 

If you’re interested in getting your hands on some shoe insoles to help with your patellar tendonitis, head on over to Shoe Insoles and check out our range of Insoles for Patellar Tendonitis.

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