Patellar tendonitis, pain around the kneecap where it meets the tendon, can sideline athletes and fitness enthusiasts. While complete rest might seem like the answer, a knee specialist can guide you towards a recovery plan that combines isometric exercises and gradual loading to strengthen the tendon and get you back to your activities.
The first step is identifying true patellar tendonitis. Pain at the tip of the kneecap, worsening with activity, is a telltale sign.
A knee specialist can confirm the diagnosis and rule out other causes of knee pain.
Once diagnosed, isometric exercises become your initial weapon. The “Spanish Squat” is a great example. Here, you hold a wall sit position with a resistance band around your knees for sets of 45 seconds. This isometric hold strengthens the quadriceps muscle without excessive strain on the tendon. Aim for a challenging hold (70-80% effort) to maximize pain reduction and improve muscle control.
After reducing pain with isometric exercises, a knee specialist will likely recommend gradual loading exercises. These exercises slowly reintroduce stress on the tendon in a controlled manner. Bulgarian split squats are a popular choice because the slow, controlled movement allows the tendon to adapt without irritation.
The key to success with gradual loading is monitoring your progress. Pay close attention to how your knee feels the day after exercise. If light jumping exercises feel slightly better than before, it indicates progress. If pain worsens, it’s a sign you need to reduce the intensity or volume of your exercises. A knee specialist can help you adjust your program accordingly.
Remember, complete rest isn’t necessarily the answer. Modified training that emphasizes isometric exercises and gradual loading can be far more effective for long-term recovery. Consulting a knee specialist can help you create a personalized plan to address your patellar tendonitis and get you back to the activities you enjoy.
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