Top Exercises for Recovering from Patellar Tendonitis
Recover effectively from patellar tendonitis with these top exercises designed to reduce pain and strengthen your knee.
Recover effectively from patellar tendonitis with these top exercises designed to reduce pain and strengthen your knee.
Patellar tendonitis, also known as jumper's knee, is a common injury that can cause pain and limit mobility. Effective exercises can help reduce pain, strengthen the knee, and promote healing. Here are the top exercises for recovering from patellar tendonitis:
Stand with one hand against a wall for balance. Grab your ankle with your other hand and gently pull your heel towards your buttocks, feeling a stretch in the front of your thigh. Hold for 15-30 seconds and switch legs. This stretch helps to improve flexibility in the quadriceps.
Sit on the floor with one leg extended and the other bent with your foot against your inner thigh. Reach towards your extended foot, keeping your back straight. Hold for 15-30 seconds and switch legs. This stretch targets the hamstrings.
Lie on your back with one leg bent and the other straight. Lift the straight leg to the height of the bent knee, keeping your core engaged. Lower it back down slowly. This exercise strengthens the quadriceps without putting strain on the knee.
Stand with your feet shoulder-width apart. Slowly lower yourself into a squat position, keeping your back straight and your knees behind your toes. Hold for a few seconds, then rise back up slowly. This exercise strengthens the quadriceps and patellar tendon.
Use a sturdy platform or step. Step up with your injured leg and bring the other leg to meet it, then step back down. Repeat several times. This helps to improve strength and stability in the knee.
Stand with your feet hip-width apart. Slowly lift your heels off the ground, standing on your toes. Lower back down slowly. This exercise strengthens the calf muscles and supports the knee.
Stand with your back against a wall and slide down into a seated position with your knees at a 90-degree angle. Hold this position for as long as possible. Wall sits strengthen the quadriceps and glutes.
Lie on your stomach with your legs straight. Bend your knee, bringing your heel towards your buttocks. Lower your leg back down slowly. This exercise targets the hamstrings.
Sit on the floor with a foam roller under your quadriceps. Roll back and forth, applying pressure to the front of your thighs. This helps to release tension and improve flexibility in the quadriceps.
Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and hamstrings. Lower back down slowly. This exercise strengthens the hamstrings, glutes, and lower back.
If you are recovering from patellar tendonitis or any other condition, consider seeking the help of a Warrior Health physical therapist. Warrior Health offers modern sports medicine and physical therapy to help reduce pain, improve strength and flexibility, and get you back to your favorite physical activities. With proper treatment and care, patellar tendonitis can be effectively managed, allowing you to enjoy a full and active life.
