Top 5 Exercises For Patel...

Exercises can help manage patellar tendonitis, also known as jumper's knee. Patellar tendonitis is an overuse injury that results in pain and inflammation in the tendon that connects the kneecap (patella) to the shinbone (tibia). Physical therapy and rehabilitation exercises, such as calf raises, quadriceps strengthening, and stretching, can help reduce pain and improve function of the knee.

Sit upright on a bed or couch.
Place your leg to be stretched straight out on the bed.
Keep your other leg down with your foot on the floor.
Keeping your back straight, lean forwards until you feel the stretch in the back of your leg.
Hold this position.

Sit upright in a chair in a well supported relaxed posture.
Place a towel under the ball of your foot on the leg to be stretched.
Hold the ends of the towel in both hands and straighten your leg out in front of you, keeping your heel on the ground.
Pull on the towel to bring your toes up towards you.
You should feel the stretch down the back of your calf.
Hold this position for the required duration and then change legs and repeat.

Lie on your back with your legs bent and feet flat on the floor.
Straighten your affected leg out so that it is flat.
Tighten your abdominal and thigh muscles, and lift this leg directly up, keeping the knee completely straight.
Ensure your stationary leg stays still with the knee pointing to the ceiling.
Control the movement as you lower the leg back down onto the floor.

Stand behind a chair or table and place your hands onto the back rest.
Keeping your back straight, bend both knees into a semi-squatting position, allowing your hands to slide forwards.
Your hips should travel backwards as you counterbalance by leaning your chest forwards.
Push through your buttock and thigh muscles as you return to standing, and repeat.

Stand facing a step.
Place your affected leg up on the step.
Step up bringing your other leg onto the step and then step back down to the start position using the same leg.
Make sure your knee travels forwards over your toes during this exercise.
Your affected leg will stay on the step throughout this exercise.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate  pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for a Patellar Tendonitis , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.