Complete patellar tendonitis treatment you can do at home! Fix patellar tendon pain with massage, stretches, and the right exercises! Demonstrated by a physical therapist to help your “jumper’s knee” pain feel better fast. Simple follow-along with clear instructions so you do the right patellar tendon rehab exercises at the right time.
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🦵 Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]:
Struggling with patellar tendonitis, commonly known as jumper's knee? You're in the right place. In this video, we'll dive into effective rehab exercises to alleviate pain, strengthen the knee, and get you back to your favorite activities pain-free. Whether you're an athlete, fitness enthusiast, or simply dealing with nagging knee discomfort, these exercises can help you overcome patellar tendonitis pain.
🔍 What Is The Patellar Tendon?
The patellar tendon, (sometimes called the patellar ligament,) is a strong band of tissue that connects the kneecap (patella) to the shinbone (tibia). It plays a crucial role in the function of the knee joint, especially during activities like running, jumping, and squatting.
🦵 What Is Patellar Tendonitis?
Patellar tendonitis, also known as jumper's knee, is a condition characterized by inflammation and degeneration of the patellar tendon. It typically presents as pain and tenderness just below the kneecap, especially during activities that involve jumping or running. Factors such as overuse, repetitive stress, muscle imbalances, and biomechanical issues can contribute to the development of patellar tendonitis.
🤕 What Causes Patellar Tendonitis?
Several factors can contribute to the development of patellar tendonitis, including repetitive stress from activities like jumping, running, or squatting, inadequate warm-up or cool-down routines, and tight or weak muscles surrounding the knee joint.
💪🏼 Patellar Tendonitis Rehab Exercises At Home
Rehabilitating patellar tendonitis often involves a combination of rest, ice, stretching, strengthening, and gradual return to activity. In this video, I want to walk you through a series of targeted exercises designed to alleviate pain, improve flexibility, and strengthen the muscles around the knee joint. Best part - these exercises can be easily performed at home with minimal equipment.
BEST EXERCISES FOR PATELLAR TENDONITIS
Step 1
CROSS FRICTION MASSAGE
Step 2
PATELLAR MOBILIZATION
Step 3 STRETCHING
SIDELYING QUAD STRETCH
STANDING QUAD STRETCH
Step 4 ISOMETRICS
QUAD SET
STRAIGHT LEG RAISE
Step 5 WEIGHT-BEARING ISOMETRICS
WALL SIT
SPANISH SQUAT
Step 6 ECCENTRICS
BOX SQUATS
REVERSE LUNGES
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