No More Knee Pain! Fix Your Patellar Tendonitis NOW!

Physical therapist shows you 10 of the best home stretches and exercises to eliminate patellar tendon knee pain. Patellar tendonitis treatment at home to help you feel better fast! Complete progression of massage, stretching, and strengthening exercises demonstrated.

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What Is Patellar Tendonitis?
Your quadriceps (or “quads”) are actually a group of four powerful muscles that extend, or straighten out, your knee. These muscles originate up near your hip, come down your thigh, and cross your knee through the patella (or kneecap). The connective tissue between the bottom of your kneecap and the top of your shin bone it’s called the “patellar tendon“.

This is a common area for pain and inflammation to develop. This condition is known as patellar tendonitis.

Why Do You Get Patellar Tendonitis?
The three most common causes of patellar tendonitis are overuse, muscle weakness, and faulty joint biomechanics.

OVERUSE: patellar tendonitis is often referred to as “jumpers knee“. It is common in populations where jumping and high-intensity performance are required (basketball, volleyball, track and field, etc.).

MUSCLE WEAKNESS: oftentimes weakness in the quadriceps and hip extensors (glutes) are major contributing factors to the development of patellar tendonitis. Failure of these muscles to adequately handle loads and resistances places more stress on the tendon.

JOINT BIOMECHANICS: performing running, jumping, and resistance-training activities with inadequate strength often leads to higher loads being placed on tendons surrounding joints. These faulty joint mechanics can lead to increased stress in the tendon and eventual breakdown.

WHAT ARE THE BEST EXERCISES FOR PATELLAR TENDONITIS?
Luckily, patellar tendonitis is a very manageable condition with the right modalities, stretches, and exercises. In the video above you’ll learn 10 great tips and exercises that will help to eliminate your patellar tendon pain.

Each of the modalities and exercises mentioned in the video can be found on the list below. Please see timestamps for each specific exercise mentioned in the video.

0:00 The Best Exercises For Patellar Tendonitis
0:40 What is Patellar Tendon Pain?
1:24 Ice
1:43 Cross Friction Massage
2:52 Patellar Mobilizations/Stretches
3:51 Prone Quad Stretch
4:56 Standing Quad Stretch
6:10 Quad Set/Straight Leg Raise
7:05 Glute Bridge
7:58 Wall Sits
9:15 Box Squats
10:34 Reverse Lunges

Performing these exercises regularly can significantly reduce patellar tendonitis knee pain. They have worked for my physical therapy patients for years and I hope you find similar pain relief!

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