Home Remedies for Knee Tendonitis

According to the Mayo Clinic, knee tendonitis (or patellar tendonitis) usually causes pain in the patellar tendon between the kneecap and where it attaches to the shin bone. The pain can start out as a dull ache and get worse with physical activity or exercise. The condition itself is often caused by overuse of the knee. There are a number of home remedies people can use to treat tendonitis in their knee, including rest, ice, heat, medication, diet, massage and exercise.

Rest, Ice & Heat

• During the initial stages of patellar tendonitis, you should refrain from any physical activity and rest your knee for a few days. This will prevent further aggravation of your tendonitis. During this time, consider using a knee brace or wraps for extra support, especially when you need to be mobile. During the first 48 hours after the onset of inflammation and pain, use ice at 20-minute intervals every 3 to 4 hours to reduce inflammation, swelling and pain. Ice causes vasocontriction (narrowing of blood vessels) which reduces inflammation and pain by limiting the flow of blood and lymph to the area. Be sure to compress the ice directly against your knee with an ice pack. Once the initial inflammation has subsided, heat (i.e. heating pad) can promote blood (with its healing properties like oxygen and nutrients) flow to the knee.

Medication & Topical Creams

• Anti-inflammatory medications such as ibuprofen and naproxen can help reduce inflammation and pain from knee tendonitis. For more severe pain, your doctor may prescribe oral steroids or a cortisone shot. There are also topical creams such as Bengay that can provide relief. These creams are absorbed through the skin and can help alleviate both pain and inflammation.

Diet

• If you are overweight, you may alleviate some of your inflammation and pain by losing weight. It will take pressure off your knee. Also, a diet rich in vegetables and fruits can provide essential vitamins and minerals that are needed for healing (i.e. vitamin C, A, E, calcium). Blending vegetables such as carrots and cucumbers and drinking their juice can expedite getting nutrients to your body's cells.

Massage

• Massaging the soft tissue surrounding your knee cap as well as the tendon can help relieve tension and promote blood flow for patellar tendonitis. Massage can also reduce scar tissue in the tendon which is a major factor in recurring tendonitis or other injuries.

Exercise

• Exercise can also promote blood flow to your knee tendon and expedite your recovery process. Start with some basic stretching exercises.

  Stand facing a wall with one hand against it. Bend your injured knee behind you and pull your ankle up to your buttocks. Hold for 10 seconds, then relax. Repeat several more times. Also, lean forward with one foot on a stool and stretch your hamstring muscle. A balance of strength in adjacent muscles will provide more stability for your knee.