Exercises for Patellar Tendonitis

Patellar tendonitis is a condition in which the tendons in the knee become inflamed and cause sharp pain that increases with use. If not treated the pain can continue to worsen and last throughout the night and at times when the knee is not being used. There are several exercises that can help rehabilitate the tendons of the knee and help reduce pain.

Hamstring and Quad Stretch

• Tight hamstrings and quads can often lead to problems in patellar tendonitis so it is important to keep them flexible.

  To do a standing hamstring stretch, place the heel of the injured leg on a stool, preferably one that is about 15 inches high. Keeping your knee straight, lean forward until you feel a stretch in the back of your thigh; hold this position for about 30 seconds and repeat it three times. Try not to bend at the waist or roll your shoulders forward as this could lead to overexertion of your lower back.

  To stretch the quads, stand an arm's length from the wall; your injured leg should be the farthest from the wall. Keep one hand against the wall for support and hold on to the ankle of the injured leg as you pull it up so that the heel is toward your buttocks. Remember to keep your back straight and poised and your knees together. This position is held for about 30 seconds.

Knee Stabilization

• The knee stabilization exercise is recommended only when patellar tendonitis pain has been significantly reduced, but will help in the rehabilitation and strengthening process.

  Wrap a piece of elastic tubing around the ankle of the uninjured leg, then tie a knot in the other end of the tubing and close in a door. While facing the door, bend the leg with patellar tendonitis slightly as you keep the muscles in the leg tight. Move the leg with the tubing straight behind you, repeating this motion for three sets of 10. To add a challenge you can stand on a pillow while doing the exercise.

Eccentric Exercise

• Many physical therapists engage patellar tendonitis patients in eccentric exercises, which help strengthen muscles and tendons that have been injured due to high amounts of stress placed on them.

  A common eccentric exercise for the knee is completed by bending the knees then quickly dropping to a squatting position and returning to the standing position just as quick. When this exercise becomes easier, sandbags or weights can be added to the shoulders to increase resistance.

  Another form of eccentric exercise, called concentric-eccentric exercise, can also help patellar tendonitis as some stretch the muscle that helps the ankle flex, reducing tension on the knee. Starting in a tip-toe position, drop your feet so you are pulling your toes and ankle up toward your face. This exercise is the movement from a concentric muscle contraction to an eccentric contraction. This movement of going back and forth should be repeated until the area feels fatigued.