Description...

Tendonitis of the knee occurs in the front of the knee, below the kneecap, in the patellar tendon (patellar tendonitis), or in the back of the knee at the popliteal tendon (popliteal tendonitis). Tendonitis is an inflammation of the tendon, often resulting from a strain event such as jumping. Patellar tendonitis therefore is also known as "jumper's knee." Tendonitis is diagnosed based on the presence of pain and tenderness localized to the area of the tendon. It is treated with a combination of ice packs, anti-inflammatory medications and immobilization with a knee brace as needed.

Treatment...

Remember the acronym R.I.C.E.: rest, ice, compression wrap, elevation.

• Rest the knee after activities that cause pain.

• Ice the knee to reduce swelling, using a 20-30 minutes on/20-30 minutes off cycle.

• Elevate the knee above heart level to reduce swelling.

• Wear an iGO Patella Knee Strap, an iGO Elastic Knee Support or an iGO Wraparound Knee Stabilizer to help immobilize the knee, to allow it to heal and to protect against re-injury.

• Use a foam roller to loosen muscles.

• Perform daily stretching exercises.

 

At-Home Exercises...

Calf Stretch:

Stand facing a wall with both hands on against the wall at shoulder height. With arms extended and pushing against the wall, extend your right leg backward, standing on tiptoes for balance. Bend the left knee, keeping your left foot flat as you extend the knee forward toward the wall. Continue to push forward, holding the stretch as long as you can. Repeat.

Hamstring Stretch:

Sit on the floor with your back perpendicular to the floor, with legs extended. Bend your left leg, placing your left foot against your right inner thigh. Placing both hands under your right knee, bend at the waist, extending your upper torso down and toward your legs. Hold for several seconds before relaxing. Repeat with other leg.