People describing pain in the knee at the base of the knee cap can sometimes have patellar tendinopathy. The patella tendon attaches the patella to the tibia and has an attachment from the quadriceps muscle. The tendon is the structure that the bone attaches to. The pain is often at the site where the tendon meets the bone, and this is where changes can occur to the tendon structure.
The patellar tendon often becomes problematic with jumping activities or those of high impact. This can be seen in football, basketball and in runners as well. It can also be triggered if you have started impact work in your gym programme such as jumping or burpees.
Management of patellar tendon includes;
Reducing the impact that is aggravating, reduce the compression through the tendon by not stretching the knee back and not squatting deeper than 70 degrees. Avoiding kneeling and lunging or any deep cycling motion.
Exercises that may help to start are wall squat holds or static holds on the leg press < 70 degrees as well. This should produce minimal pain during after and the next morning. A rough guide is 60% rep max for isometrics and then gradually build. One of the main reasons tendons will not progress with exercise is that the exercise needs to be at the right level for your specific injury. If you are not making any improvements with generic advise, then you probably need a more individualised programme.
- Back Pain and Sciatic pain
- Ante and post natal Back pain
- Hip pain
- Tendon pain
- The Young Sports person
- Sports Injury
- Knee pain
- Neck pain
- Shoulder pain
Surbiton Hockey Club
At JYPhysiotherapy we have been working with Surbiton Hockey Club for the last year and compiled a list of helpful tips and videos to help you with injury prevention.
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