Welcome, visitor! [ Login

Exercise Tips to Prevent Recurring Patellar Tendinitis

Bodybuilding January 13, 2016

patellar tendonitis

Anyone who has experienced knee pain knows that it can really put a dent in the progression of a regular exercise program, and if left unchecked, may result in more serious injury. One particular knee injury that seems to affect exercisers who do a lot of running or is patellar , which is characterized by a sharp pain in the knee.

The patellar tendon connects the bottom of the kneecap (patella) to the top of the large shin bone (tibia). Patellar tendinitis (also known as Jumper’s Knee) is an injury which usually occurs when too much strain is put on the patellar tendon, resulting in “micro tears” in the patellar tendon which leads to inflammation and pain. The powerful muscles on the front of the thigh, the quadriceps muscles, straighten the knee by pulling at the patellar tendon via the patella.

Addressing Knee Pain

Initially, the pain may only occur during exercise, but over time, will begin to affect everyday activities, such as going up and down stairs. It is important to consult an orthopedic doctor if patellar is suspected, as knee typically will only worsen without proper therapeutic treatment. The doctor will perform some diagnostic tests, and depending on the severity of the condition, he or she may recommend over-the-counter drugs, such as Ibuprofen or Naproxen. Cold therapy is also commonly used to treat patellar tendinitis, usually by applying ice to the area for 20 minutes at a time.

Although it is important to rest the knee, it is equally important to build strength to minimize the occurrence and severity of the inflammation. Since the muscles on the front of the thigh are utilized to straighten the knee by pulling at the patellar tendon, it is important to build strength in these muscles to prevent knee injuries.

Strength Building for Strong Knees

The doctor may recommend working out with a physical who can develop a regiment of low impact exercises such as cycling, as well as a series of strength and stretching exercises. It is important to pay close attention to form when performing these strength exercises, which usually include a series of weighted leg lifts, leg presses and squats. The doctor may also recommend the use of a supportive device, particularly while exercising, to compress the patellar tendon and to ensure the knee is properly tracking. Depending on how well one sticks to the program and how quickly healing occurs, abe back to regular fitness routine can usually be resumed in the next couple of months.

Just remember, it is critical to consult and follow the advice of a doctor, physical and most importantly, to take the appropriate time to recover is key to preventing injuries.

Related posts

  • peptides in bodybuilding

    Peptides In Bodybuilding

    by on June 24, 2016 - 2 Comments

    Peptides are referred to a family of substances whose molecules are built from the remnants of α-amino acids, connected in a chain by peptide bonds. Speaking of the peptides, it is necessary to represent natural or synthetic compounds consisting of hundreds and thousands of monomeric units – amino acids. This class of drugs is very […]

  • romanian deadlift

    Romanian Deadlift Variants for Hamstring Flexibility and Strength

    by on November 20, 2015 - 0 Comments

    According to weightlifting lore, the Romanian deadlift was named when American powerlifters spotted Nicu Vlad, a champion Romanian weightlifter, performing the exercise prior to winning an Olympic medal. The movement deals primarily with hip extension, and is one of the best known and most effective exercises for the hamstrings and glutes, increasing strength and flexibility. […]

  • 5x5 training

    5x5 Training For Size and Strength

    by on December 11, 2015 - 0 Comments

    5×5 training has been in around in various forms for the best part of a century. It allows for trainees to progress in both size and strength at the same time. It can also be adapted to cater for those of all levels of training experience from the weight-training novice all the way up to […]

  • insulin bodybuilding

    Insulin After Steroids Cycle

    by on June 29, 2016 - 0 Comments

    It is not a secret that insulin for sale is popular and relevant in the world of bodybuilding, so its use is due to a real effect by increasing athlete’s muscle mass. The drug is used in the form of a regular cycle and can be placed either as separate injections or combined with steroids […]

  • prohormones

    Prohormones

    by on June 1, 2016 - 0 Comments

    Because steroids are illegal in the United States, people in the bodybuilding world are always looking for ways to get similar results without the legalities involved. That is how the popularity of prohormones was born. They are considered dietary supplements. After they started gaining popularity, however, the purchase of prohormones has become illegal in the […]

Steroids Categories