Patellar Tendinitis and Exercises

According to the Mayo Clinic, patellar tendinitis (or jumper's knee) "is an injury that affects the tendon connecting your kneecap (patella) to your shinbone." It usually causes inflammation, swelling or pain in the knee and is common among athletes and dancers. Initially, the most effective treatment includes ice and anti-inflammatory medication. But certain exercises can increase flexibility and strength in the knee and adjacent muscles.

About the Exercises

• There are two types of exercises for patellar tendinitis: Stretching and strength-building exercises. Stretching exercises should be performed daily. They can increase both flexibility and mobility in the patellar tendon and knee joint. Stretching exercises also get blood flowing to the patellar tendon, which brings the necessary oxygen and nutrients to the affected tendon for healing. You should always do the stretching exercises before the strength-building exercises to warm your muscles up. Strength-building exercises are designed to build strength and stability in the knee and adjacent muscles and tendons (i.e., quadriceps or thigh muscles).

Stretching Exercises

• Standing hamstring stretch:
  Stand with the foot of your injured knee propped on a stool about 15 inches high. Keeping that leg straight (i.e., without bending the knee), lean forward and stretch your hamstring (back of leg) for 15 to 30 seconds. Relax, then repeat the movement three times.

  Quadriceps stretch:
  Stand facing a wall about an arm's length away. Place one hand on the wall and with the other hand grab the ankle below your affected knee (the one with tendinitis). Slowly raise that leg, pulling it toward your buttocks. Hold that position for 15 to 30 seconds. Repeat two more times.

  Side-lying leg lift:
  Lie on your uninjured side and flex the thigh of your injured leg. Slowly lift this flexed thigh 8 to 10 inches, keeping your leg straight. Do three sets of 10 repetitions. (For more exercises, see references.)

Strength-Building Exercises

• Because strength-building exercises tear down muscle fibers, limit all strength-building exercises to two or three times weekly. Muscles require a period of time to repair themselves. Also, too many exercises involving the knees can exacerbate your tendinitis condition.

  Step-up exercise:
  Stand with the foot on the side of your injured knee on a platform that is 3 to 5 inches high. Keep your rear leg straight and on the floor. Slowly apply more pressure to the leg on the platform by raising your other foot off the floor, then lower it down to the floor. Do 10 repetitions, then repeat the exercise two more times.

  Wall squats with a ball:
  Place a soccer or basketball against your lower back and lean against the wall with it. Keep your head and shoulders against the wall and your back straight. Inhale as you slowly lower yourself down until your thighs are nearly parallel to the floor. Hold this position for 10 seconds and exhale as you push yourself back up to an erect position. Do 10 repetitions. Eventually, try to repeat the exercise three times.