Скачать или смотреть Relief of Knee Pain or Patellar tendonitis

Patellar tendonitis, also known as jumper's knee, is a condition characterized by pain and inflammation in the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia). It typically occurs due to repetitive stress or overuse of the knee joint.

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The patellar tendon plays a crucial role in straightening the leg and absorbing forces during activities like jumping, running, or kicking. When this tendon is subjected to excessive stress, tiny tears can develop, leading to inflammation and pain.

Common symptoms of patellar tendonitis include pain and tenderness around the lower part of the kneecap, especially during activities that involve bending or straightening the knee. The pain may worsen with jumping, squatting, or climbing stairs. Swelling and stiffness in the knee may also be present.

Several factors can contribute to the development of patellar tendonitis, such as repetitive jumping or running activities, inadequate warm-up or stretching, sudden increases in training intensity, poor biomechanics or technique, muscle imbalances, and tightness in the quadriceps or hamstrings.
To manage patellar tendonitis, a combination of conservative treatments is typically recommended. These include rest, avoiding activities that aggravate the pain, applying ice to reduce inflammation, and using nonsteroidal anti-inflammatory drugs (NSAIDs) for pain relief. Physical therapy exercises, such as stretching and strengthening the muscles around the knee, can help improve flexibility and reduce strain on the tendon.

You have probably done your fare share of massaging and stretching by now, so it is time to move to some strengthening exercises.

Do any of these exercises isometrically at first (holding a position without moving). Isometrics are the best way to work with tendonitis until it calms down, then you can start working through full range of motion.

Start with 1-2 sets of a few repetitions or holds with the exercises that feel best. Then add more reps/sets as you continue to improve.