If you’re someone who loves running or just wants to get around comfortably without knee pain, maintaining knee flexibility is key to staying active and healthy. Stretching for patellar tendonitis can help keep your knees and nearby muscles in good shape, offering numerous health perks.
If you’re experiencing pain at the front of your knee after starting plyometric exercises or returning to a sport you love, it’s likely your patellar tendon is inflamed. This condition, known as patellar tendinopathy or tendonitis, arises from overusing the knee, often referred to as Jumper’s Knee. Essentially, it involves inflammation of the tendon that links your kneecap to your shin.
Athletes in sports like basketball, volleyball, soccer, football, track and field events, tennis, dancing, gymnastics, and skiing often deal with this issue. To combat patellar tendonitis, it’s important to engage in targeted stretches. These exercises not only strengthen your legs and improve flexibility but also help in speeding up recovery, allowing you to enjoy your favorite sports without discomfort.
Here are seven effective stretches to try:
1. Half-Kneeling Stretch: Begin kneeling on one knee with the other foot forward. Rest your back foot against a wall or bench. Keep your abs tight and slightly push your hips forward without arching your back. Hold this position for 30 seconds, repeating three times.
2. Ankle Stretch: Hold this position for 30-60 seconds per leg. Better ankle mobility prevents poor form during movement and helps ensure the knees don’t extend past the toes.
3. Step-Up Exercise: Step onto a box or platform with one foot, bringing the other foot up too. Step down with the second foot and repeat in three sets of 10 reps per leg. Add weights or increase step height for more challenge.
4. Lying Leg Raise: Lie on your back with knees bent, feet on the ground. Lift your injured leg, keeping the knee slightly bent. Use a towel or band around your foot to stretch the shin, holding 30 seconds and repeating 5-10 times.
5. Side Leg Stretch: Lie on your side with the injured leg on top. Bend the injured leg, aiming the foot toward your head. Use a towel or band to stretch your quads gently for 30 seconds and repeat 5-10 times.
6. Lunge Variations: Focus on form while doing forward, reverse, side, and diagonal lunges. Perform three sets of 10 reps each.
7. Thigh Muscle Lift: Lie on your uninjured side. Tighten the thigh muscles of your injured leg and lift it 8 to 10 inches away from the other leg, keeping it straight. Lower it slowly and do two sets of 15.
It’s crucial to have your tendinopathy evaluated by a professional to determine the best treatment. Certain exercises or therapies are most effective during specific healing phases.
