Patella tendonitis is also known as “Jumper’s knee”. It is resulted from overuse of the patella tendon from kicking, running and repetitive jumping and landing. The injury and strain on the patella tendon will cause pain, swelling and weakness.
As a physiotherapist, we will advise patient to take a rest from any sports activities to allow tendon healing and appropriate exercises will be taught to reduce pain and improve strength.
Below are 5 exercises for patella tendinitis:
1. Spanish squat
- Stand straight with feet-hip width apart
- Place a band around the knees
- Slowly squat down by bent the knees to 90 degrees
- Hold for 10s, 10 repetitions
2. 4 points leg raise
- Lying down facing up on the yoga mat with the legs straight
- Place the arms at the side of body with palms facing down
- Engage the core and lift the leg off the ground
- Slowly lower done the leg to the starting position
- 10 repetitions
3. Decline squat
- Stand on a decline board
- Hold to the wall/bar to prevent fall
- Slowly squat down by bent the knees to 90 degrees
- Slowly back to the starting position
- 10 repetitions
4. Single leg squat
- Standing on the right foot, lift the left leg out
- Arms can place in front for balance
- Engage the core and slowly squat down as much as possible
- Back to the starting position
- 10 repetitions
5. Seated heel raise with weight
- Sit on the chair with the foot place on the floor
- Put a dumbbell on the thigh of each legs
- Hold the dumbbell
- Slowly raise the heel up
- Back to the starting position
- 10 repetitions
Prepared by:
Siti Zulaikha Othman
Your Physio Ampang