Knee Tendinitis & Exercise

Knee tendinitis, also called patellar tendinitis or jumper's knee, is the inflammation of the patellar tendon which connects the patella (kneecap) to the shin bone. Symptoms usually start with inflammation and a dull ache that can progressively worsen without proper rest and treatment (ice and anti-inflammatory medication). Basketball players and dancers are prone to this type of injury. Once the initial inflammation is under control, exercises can be done to expedite the healing process.

About the Exercises

• There are two main types of exercise for knee tendinitis: stretching and strength-building exercises. Stretching exercises can be done daily to increase mobility and flexibility in your knee tendons and surrounding soft tissues. Strength-building exercises require more resistance and build muscles surrounding the knee tendon to provide greater stability and support. When you perform strength-building exercises, you should balance your training so that you build muscles in both the front and back of your leg and knee area.

Stretching Exercises

• Quadriceps stretch: Stand about an arm's length from a wall while facing it. Place one hand against the wall and grab the ankle on the side of your injured knee. Slowly lift that leg up and pull it toward your buttocks. Hold that position and stretch your quadriceps (muscles in front of leg) for 15 to 30 seconds, then relax. Do the exercise two more times.

  Standing hamstring stretch: While standing, place the heel of your foot on an elevated surface about 15 inches off the ground. While keeping your back leg straight (the one with knee tendinitis), lean forward and stretch your hamstring (back of leg) muscle without bending your knee. Stretch your hamstring for 15 to 30 seconds, then relax. Repeat the exercises three times.

  Side-lying leg lift: Lie on your side with your injured knee on top of the other one. Flex your thigh and slowly lift it about 8 to 10 inches above your other one while keeping your knee locked. Hold that position for eight to 10 seconds, then relax. Do three sets of 10 repetitions.

Strength-Building Exercises

• Strength-building exercises should be performed two or three times per week. They tear down more muscle fibers than the stretching exercises and require a certain recovery period to repair themselves. Always stretch your muscles for several minutes before doing any strength-building exercises. If you are unable to do any of the following exercises without pain, stick with stretching exercises only for a few more days.

  Walking stairs: In this exercise, simply walk up and down the steps one or more times. Gradually increase the time you spend on this exercise as your strength and endurance increases. Guide yourself up the steps by pressing down on the railing if you are unable to put full weight on your knees.

  Wall squats with a ball: Place a soccer ball behind your lower back and press it against the wall. With your head, shoulders and upper back touching the wall, lower yourself down until your legs are nearly parallel to the floor. Hold that position for about 10 seconds then push yourself back up. Complete 10 total repetitions. Try to eventually work up to three total sets of the exercise.