Patellar tendonitis, often referred to as “jumper’s knee,” is a common injury that affects the tendon connecting the kneecap (patella) to the shinbone. While this condition is prevalent among athletes, anyone can develop patellar tendonitis, especially if they engage in activities that involve repetitive jumping, running, or high-impact movements. In this blog post, we’ll dive into the causes of patellar tendonitis and explore the best physical therapy techniques to manage and treat this condition effectively.
What Causes Patellar Tendonitis?
Patellar tendonitis is usually caused by repetitive strain on the patellar tendon, leading to inflammation, microtears, and pain. The most common factors contributing to the development of patellar tendonitis include:
1. Overuse and Repetitive: Movements Sports that involve frequent jumping, sprinting, or sudden changes in direction, like basketball, volleyball, and running, put significant stress on the patellar tendon.
2. Muscle Imbalance: Weak or tight muscles in the legs, especially the quadriceps, hamstrings, and calves, can place undue stress on the knee joint and tendon.
3. Poor Movement Mechanics: Improper form during activities such as running, squatting, or jumping can cause excessive strain on the tendon.
4. Training Errors: Increasing training intensity, frequency, or duration too quickly without proper conditioning can lead to overloading the patellar tendon.
5. Footwear and Surface Issues: Inadequate footwear or playing on hard surfaces may also exacerbate the condition.
How Can Physical Therapy Help?
When it comes to treating patellar tendonitis, physical therapy plays a vital role in reducing pain, improving mobility, and preventing future injuries. A skilled physical therapist in Durham can develop a personalized treatment plan that addresses the root causes of your tendonitis and works toward long-term recovery. Here’s a look at some key physical therapy techniques used for managing patellar tendonitis:
1. Eccentric Strengthening Exercises
Eccentric exercises focus on strengthening the muscles while they lengthen, which helps reduce strain on the patellar tendon. A common example is eccentric squats. By focusing on slow, controlled movements during the lowering phase, eccentric exercises can stimulate tendon healing and improve function.
Example: Decline Squats
– Stand on a decline board with your heels elevated.
– Slowly lower yourself into a squat position, maintaining control.
– Return to the standing position without locking your knees.
– Repeat for multiple sets.
2. Stretching and Flexibility Exercises
Tight muscles, particularly in the quadriceps, hamstrings, and calves, can contribute to patellar tendonitis. A targeted stretching program designed by your physical therapist can improve flexibility, relieve tension on the tendon, and promote better alignment of the knee joint.
Example: Quadriceps Stretch
3. Soft Tissue Mobilization
Soft tissue mobilization techniques, such as deep tissue massage, dry needling myofascial release, and instrument-assisted soft tissue mobilization (IASTM), can help break down scar tissue and adhesions in and around the tendon. This reduces pain and promotes better circulation, aiding in tissue healing.
4. Corrective Movement Training
Improving biomechanics is essential to prevent recurrence of patellar tendonitis. A physical therapist will assess your movement patterns to identify any compensations or poor mechanics that may contribute to the injury. Corrective exercises will focus on improving posture, gait, and alignment during functional movements.
Example: Glute Activation and Hip Stabilization
– Exercises like clamshells, hip bridges, and lateral band walks strengthen the hip muscles, which support proper knee alignment and reduce stress on the patellar tendon.
Hip Bridge
5. Progressive Load Management
One of the goals of physical therapy is to gradually increase the load on the tendon while avoiding further damage. A progressive strengthening program will focus on building tolerance to activity while ensuring proper recovery time between sessions.
6. Neuromuscular Re-education
Patellar tendonitis can alter the way your muscles fire and coordinate during movement. Neuromuscular re-education exercises are designed to retrain your muscles to engage correctly during sports or daily activities. This improves overall muscle coordination and knee stability.
Single leg squat with hip hike
7. Activity Modification and Return-to-Sport Guidance
Your physical therapist will guide you in modifying your activities to avoid aggravating the tendon. As you progress, they will develop a plan to safely return to sports or high-impact activities, ensuring that your knee is strong and stable enough to handle the demands.
Why Choose Physical Therapy in Durham for Patellar Tendonitis?
At Functional Phyzio in Durham, we understand that every patient is unique. That’s why our approach to physical therapy is rooted in addressing the whole body, not just the symptoms. With a personalized assessment and treatment plan, we aim to uncover the root cause of your patellar tendonitis and guide you on your path to recovery.
By choosing a skilled physical therapist, you’ll receive expert care designed to relieve your pain, restore function, and help you return to your active lifestyle. Whether you’re an athlete looking to get back on the field or simply someone who enjoys an active lifestyle, physical therapy offers a proven way to manage and overcome patellar tendonitis.
Conclusion
Patellar tendonitis can be a frustrating and painful condition, but with the right physical therapy techniques, you can effectively treat the root cause of your pain and prevent future injury. By working with a physical therapist in Durham, you can benefit from a comprehensive, individualized treatment plan that focuses on strength, flexibility, and proper movement mechanics.
If you’re dealing with knee pain and suspect patellar tendonitis, don’t wait to seek treatment. Reach out to us at Functional Phyzio today to start your journey toward recovery.
Contact us to book your first appointment and experience personalized care from our expert physical therapists in Durham.
