Patellar Tendonitis, this is an injury that you normally feel in the front of your knee, and it usually occurs in people who do a lot of running or jumping and what happens is that your legs go in a little bit and it causes the patella to move outside this groove in your thigh bone. What happens is it causes it to get painful and inflamed. So what we want to do give you some exercise to help with this injury. Take in to consideration that if you are very painful right now, to not do anything. We recommend that you do this thing called R.I.C.E., you want to Rest it, Ice it, you want to compress it with an ice bandage and you want to elevate it. Once the swelling and the pain goes down, then it’s time to do these exercises that we’re going to show you right now.
This exercise is called straight leg raises and we’re going to add some pauses to it. What you’re going to do is have one leg straight on the table and you are going to raise it up and then you are going to do four pauses as you go down. So you’re going to go one, two three four. So for this one what you want to make sure is that your back is actually against the table, you don’t want it arching up. So push it down against the table the whole time as you raise the leg up, and you slowly lower it down. These are called the straight leg raises.
This exercise is called the Clams. It works on a muscle that is in the back or around the side of your butt. What you want to do, is lay on your side, make sure that your hips are pointing straight up. You’re going to keep your feet together, and all your going to do is move your knees up and down. So with this one, you want to make sure that your hips are straight up, and you don’t want to bend to much over, so you want your back nice and straight the whole time. You should feel it right here on the side of your hip. These are the Clams.
The next thing we are going to do is called the Hip Flexor stretch. This stretches the Quads, and the Hip Flexors and a little bit more up here. A good way to do it is with a chair. What you are going to do is put your foot up, make sure it’s out a little bit in front, you don’t want your knee to go past your toes. What you’re doing is actually stretching the leg on the floor. Make sure that your toes and your heels are in line, and you are going to go forward until you feel a stretch in the front. If you don’t feel a stretch, there is a good chance that you are arching your back, so try and make your back nice and straight and then you are going to hold this for thirty seconds to a minute each time. Once again, this is called the Hip Flexor stretch.
This exercise that we are going to do is called the calf stretch. The calf is made up of two muscles, the gastrocnemius and the soleus. The first one for the gastrocnemius, you can use a step or a chair, or anything that you may have at home. You want to be able to have your heel come off the end. The key to this exercise is that you want your knee straight, and you want your toes in front of your heels. When you do this you should feel it more in the gastrocnemius, and that’s this area right up here. When you’re doing this hold it for thirty seconds to a minute, make sure you get a good nice stretch. After that, to work more of the soleus, you want to bend your knee, same thing, toes in front of your heels. This one you should feel a little bit lower, so it should be back here. So the key to these stretches is that you want to be able to hold it for thirty seconds to a minute, and you want to be able to feel it where you are supposed to without any pain. Once again, these are called the Calf stretch.
This exercise is called foam rolling, so we are going to foam roll two body parts, your IT bands which are along the side of your leg, and your Quads which are along the front. So how you do it, is you are going to lay, first we are going to do your IT bands, so you are going to lay on your side on the foam roll. You are going to go back and forth, and you can use your leg just like that if you can’t handle the pressure as much. And if you’re really good, you can lift up both legs and roll again. You want to go all the way from your hip, all the way to your knee for this one. And then for the Quads you’re going to go on your stomach, so same thing, rolling along the foam roller, your going to go all the way from your hips, all the way down to your knees. For this you want to make sure that you foam roll for about a minute for each side. Once again it’s called foam rolling.
So for the exercises we just did, know that it is a generalized program, and it doesn’t take into consideration your individual differences. If they are painful at all, we recommend that you stop what you are doing and seek further evaluation. For these exercises and for this injury in general, we recommend that you stretch, stretch, stretch because that’s very important for this one, and once again just stop if anything becomes painful.