exercises for patellar tendonitis?

Well, if anything, you need to exercise less.

applying ice to the knee for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days or perhaps a bit longer

Avoid activities which may aggravate the patellofemoral joint such as:

• Squatting

• Deep knee bends

• Excessive bending

• Sitting "Indian" style

• Sitting back on the heels

• Kneeling directly on knee caps

• Excessive stair or hill climbing

• Wearing high-heel shoes

• Riding a bike with a low seat

• Breaststroke in swimming

• Performing seated leg exercises against resistance starting at 90° of knee bend

It is crucial to assess hip extension and quadriceps stretch, as these will influence retropatellar tendon impingement. Controlled lunging and step-down tests may give an indication of the eccentric control on the tendon. If this is difficult to do because of pain on the affected side, check the unaffected knee to help you get a better picture of the likely pre-injury proprioception of the area.

It is also important to assess proximal stability and hip control. An isokinetic machine cannot often replicate function but it may give the examiner help in assessing the relative strength of the hamstring and quadriceps muscles at different arcs of movement. It is difficult to find normalised data for elite sportsmen and women, so you may, for instance, need to obtain data from the rest of a squad (who are hopefully pain free!) for comparative purposes.

Kneecap Manipulation

# Start with some kneecap manipulation. Sit down with your leg straight out. Take your pointer finger and your thumb, and push down on the kneecap. Hold it for 10 seconds and then release. Next, push the kneecap up toward your waist. Again, hold it for 10 seconds. For the third movement, push the kneecap to the inside toward the other knee. Hold this for 10 seconds as well. Repeat all these manipulations for about five minutes.

Step-Ups

# To put the tendon gently back to use and check for pain in a low-impact way, do some step-ups. Take a brick and place it on the ground. (A block of wood, providing it doesn't roll while you're doing the exercise, will work as well.) Place your foot on the brick, bending the knee slightly, weight on your other leg. Shift your weight so that it is on the leg on the brick, then straighten the leg so that all your weight is on it and your other foot comes off the ground. Do 10 repetitions and three sets with a minute break between each set.

Leg Stretch

# The leg stretch will work the entire front of the leg, including the patella tendon. To do a leg stretch, stand up and place one foot on a chair without bending the knee. Now, lean your upper body down toward the chair, allowing the muscles in your entire leg to stretch. Stop if you feel any discomfort. At your lowest point, hold the position for 10 seconds and then come back up. Repeat this stretch five times.

Wall Squat

# A wall squat is a great way to build up strength in the tendon. To do a wall squat, stand with your back straight against the wall and your legs straight. Slowly slide your back down the wall, bending at the knees as you go. Stop when your thigh is at a little more than a 45-degree angle, hold it for five seconds, and then slowly slide back up the wall to standing. Repeat this exercise 10 times. You can also do wall squats with a ball between your thighs; squeeze the ball as you slide down and back up the wall. As with any of these exercises, if you feel pain discontinue the movement immediately.

Read more: Patella Tendonitis Exercises | eHow.com http://www.ehow.com/way_5387932_patella-tendonitis...

Exercises For Patellar Tendonitis

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