How to Fix Patellar Tendonitis (No More KNEE PAIN!)
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Patellar tendon pain is a common injury to the knee, and today I want to share how this problem occurs, how to know if this is really tendinopathy and the first steps to fixing.
Your tendons speak the language of load. Depending on a number of factors (such as how intense you have trained throughout your years as an athlete, the medications you take, whether or not you have diabetes, etc.) your body will have adapted your tendon to a certain set point of strength called the “load tolerance” level.
Training loads placed on the tendon that do not severely exceeded this set level create a cellular response in the tendon (that can actually be seen by ultrasound) that will return to normal in 2-3 days given proper recovery methods (this is the normal time frame for the adaption “replenishment” process to take place).27 However, if the load placed on the tendon is too extreme or if there is inadequate recovery in the athlete’s training program, this balanced process is disrupted. When this occurs the process tips from being adaptive to pathological. A spark is lit and the injury process begins.
Young athletes (under the age of 30) who are involved in sports that include sudden explosive and repetitive movements of the knee are most susceptible to developing an injury at either the quad or patellar tendons. Movements that use the tendons of the knee as a spring (such as a jump) place significantly more load on the tendon than a slower movement like a squat. Historically, this is why sports such as basketball and volleyball that involve a high amount of jumping have such a high incidence of this injury (a reason why this injury is also known as “jumper’s knee”).
The teaching I present today is based primarily from the renowned work of professor Jill Cook. Check out this blog post for a more in-depth discussion on everything I discussed today along with more ideas for the rehab process: https://squatuniversity.com/2018/01/04/fixing-patellar-quad-tendon-pain/
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Patellar tendonitis, or jumper’s knee, is when there is pain in the knee right at the attachment of the patellar tendon to the kneecap (patella). These stretches & exercises should help with patellar tendonitis. Got runner’s knee? Try these: https://www.youtube.com/watch?v=OwLe74JrAHg&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=44&t=0s
Related Videos:
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10 Best Knee Pain Strengthening Exercises:
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Patellar Tendonitis Exercises & Stretches for Pain Relief :
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