How to Heal Patellar Tendonitis: My Experience and Advice
Patellar tendonitis, also known as "jumper's knee," can be a debilitating condition that hampers your ability to perform everyday activities and enjoy your favorite sports. I know this firsthand. After enduring four ACL tears and knee surgeries on my right knee, my left knee developed patellar tendonitis due to compensatory overuse, to the point where I couldn’t even walk down the stairs without hobbling in pain. Through trial, error, and a lot of research, I discovered a path to healing that I'd like to share with you. This post will cover my personal journey and provide insights on how you can heal your patellar tendonitis.
My Personal Experience with Patellar Tendonitis
After my fourth ACL tear on my right knee, I worked hard to rehab my my knee and restrengthen all of the key muscles surrounding by knee - like my Hamstring, Quad, Tibialis Anterior, and Calf. However, even after an intense rehab program, my body still would still favor my good leg - my left leg - which eventually led to the onset of Patellar Tendonitis from consistent overuse. This tendonitis would cause sharp pain just below my kneecap, especially during activities that involved jumping, running, or squatting, and it would feel incredibly achy after a day of skiing, or sprinting in between bases during softball games. It was frustrating and disheartening, but I was determined to find a way to heal and get back to my active lifestyle.
Key Exercises for Healing Patellar Tendonitis
Through my journey, I found that a combination of specific exercises that were crucial for my recovery. Here's a detailed look at the exercises that helped me heal my patellar tendonitis:
Backward Sled Drags (5-10 minutes)
Why it works: Walking backward with resistance, such as backward sled drags, helps strengthen the muscles around the knee without putting excessive stress on the patellar tendon. This exercise emphasizes the quadriceps and improves overall knee stability.
How to perform: If you have access to a sled, great! Use that. If you don’t have a sled, walking backwards with your bodyweight is still a great starting point. The ATG Backward Treadmill is a game changer in terms of equipment that you can use at home. The key here is to make sure your knee is going over your toes with each step. Check out this video if you want to learn more about the benefits of walking backward.
Slant Board Step Downs
Why it works: Slant board step downs focus on the eccentric (lengthening) motion of the quadriceps. Eccentric training is highly effective for tendon healing as it helps remodel the tendon fibers and reduces pain.
Poliquin Step Ups
Why it works: Poliquin Step Ups isolate and strengthen each knee individually. This exercise helps build balanced strength and stability in the knees.
How to perform: Stand in front of a box or step with one foot on the platform. Push through the heel of the elevated foot to lift your body up, then slowly lower yourself back down. Ensure that your movements are controlled, and focus on engaging the quadriceps.
The Couch Stretch
Why it works: The Couch Stretch targets the hip flexors and quadriceps, both of which can contribute to knee pain if tight. Stretching these areas helps alleviate tension on the patellar tendon, promoting healing and reducing pain.
Tips for Effective Healing
Limit Painful Activities: I know it’s no fun to sit out from your favorite activities, but you need to give yourself time to heal. Try to avoid running, sprinting, and jumping while trying to heal your patellar tendonitis - but don’t just sit on the couch either! Instead, invest your energy into exercises that will help you heal.
Consistency is Key: Healing patellar tendonitis requires consistent effort and dedication. Perform these exercises regularly (3x per week would be a good amount), gradually increasing the intensity as your strength improves.
Warm-Up and Cool Down: Always warm up before starting your exercises and cool down afterward. This helps prepare your muscles and tendons for the workout and aids in recovery.
Listen to Your Body: Pay attention to your body's signals. If an exercise causes pain, reduce the intensity or take a break. It's important to push yourself, but not to the point of exacerbating the injury.
Incorporate Other Forms of Exercise: While the exercises mentioned above are crucial, incorporating other low-impact activities like cycling can help maintain overall fitness without straining the knee.
Nutrition and Hydration: Proper nutrition and hydration play a vital role in recovery. Ensure you're consuming a balanced diet rich in vitamins and minerals to support tendon health. I would also try to avoid over-consuming alcohol while trying to heal your patellar tendonitis, as alcohol can exacerbate inflammation and delay healing.
A Word on Icing: When I was dealing with Patellar Tendonitis, I would come home from any activity and immediately ice my knee. While icing is great for numbing pain, it really doesn’t do much for healing the tendonitis. Instead, you need to generate blood flow to bring crucial nutrients to the injured area. The exercises listed above will help generate this blood flow, and if you want to generate even more blood flow and healing, consider picking up some floss bands. Here’s a video overview of how floss bands work.
Conclusion
Healing patellar tendonitis is a journey that requires patience, dedication, and the right approach. By incorporating exercises like Backward Sled Drags, Slant Board Step Downs, Poliquin Step Ups, and the Couch Stretch, I was able to overcome my patellar tendonitis and regain my active lifestyle. Remember, consistency and listening to your body are key to successful recovery.
If you're struggling with patellar tendonitis, start incorporating these exercises into your routine and see the difference they can make.