Exercises and text used with permission from: Injury Free Running; Thomas C. Michaud
Our goal today is to give you the latest scientific evidence in self-treating and preventing injuries. This page will explain the problem and show you multiple things you can do to reduce pain and start to recover. Decide on a specific amount of time for self-treatment. If you don’t get the results you need, we recommend that you choose a health professional who has the same philosophy as you.
Patellar Tendinopathy (aka Patellar Tendonitis or Jumpers Knee)
- Patellar Tendinopathy is very common. Over 600,000 pages appear on a Google search.
Pain usually occurs between the kneecap and where the tendon attaches to the shinbone.
Repetitive, rapid loading of the patellar tendon produces microscopic tearing within the tendon, which lead to structural changes that weaken it.
Since the stress in the tendon is greatest when the knee is flexed excessively, this injury is more prevalent in sprinters and high mileage endurance runners than in recreational runners.
We are going to assume in this non-medical setting that you have been correctly diagnosed with Patellar Tendinopathy.
- Other possible problems could be:
- Patellofemoral Pain Syndrome
- IT Band Compression Syndrome
What you can do on your own:
- Frequent stretching of the quadriceps is helpful
- Wear a compression strap/sleeve around the knee or use kinesiology tape to reduce pain
- Increase strength in the quadriceps muscles especially the VMO
- If you are a runner, switching to a midfoot strike pattern, reducing your stride length, and increasing your cadence by 5% should be considered
- Long-step lunges, side lunges, and squats are great exercises that help strengthen the quads
- Deep tissue massage
- AMIT muscle work at Utah Sports and Wellness to determine if the muscles have shut down