Patellar Tendonitis (Jumper's Knee) Rehabilitation Exercises
You can start doing the patellar mobility exercise as soon as
it is not too painful to move your kneecap. You can do the
hamstring stretch right away. When the pain in your knee has
decreased, you can do the quadriceps stretch and start
strengthening the thigh muscles using the rest of the
exercises.
- Patellar mobility: Sit with your injured leg
outstretched in front of you and the muscles on the top
of your thigh relaxed. Take your index finger and thumb
and gently press your kneecap down toward your foot.
Hold this position for 10 seconds. Return to the
starting position. Next, pull your kneecap up toward
your waist and hold it for 10 seconds. Return to the
starting position. Then, try to gently push your
kneecap inward toward your other leg and hold for 10
seconds. Repeat these for approximately 5 minutes.
- Standing hamstring stretch: Place the heel of your
leg on a stool about 15 inches high. Keep your
knee straight. Lean forward, bending at the hips until
you feel a mild stretch in the back of your thigh. Make
sure you do not roll your shoulders and bend at the waist
when doing this or you will stretch your lower back
instead. Hold the stretch for 15 to 30 seconds. Repeat 3
times.
- Quadriceps stretch: Stand an arm's length away from
the wall, facing straight ahead. Brace yourself by
keeping the hand on the uninjured side against the wall.
With your other hand, grasp the ankle of the injured leg
and pull your heel toward your buttocks. Don't arch or
twist your back and keep your knees together. Hold this
stretch for 15 to 30 seconds. Repeat 3 times.
- Quadriceps isometrics: Sitting on the floor with
your injured leg straight and your other leg bent, press
the back of your knee into the floor by tightening the
muscles on the top of your thigh. Hold this position 10
seconds. Relax. Do 3 sets of 10.
- Straight leg raise: Lie on your back with your legs
straight out in front of you. Tighten up the top of
your thigh muscle on the injured leg and lift that leg
about 8 inches off the floor, keeping the thigh muscle
tight throughout. Slowly lower your leg back down to the
floor. Do 3 sets of 10.
- Step-up: Stand with the foot of your injured leg on
a support (like a block of wood) 3 to 5 inches high.
Keep your other foot flat on the floor. Shift your
weight onto the injured leg and straighten the knee as
the uninjured leg comes off the floor. Lower your
uninjured leg to the floor slowly. Do 3 sets of 10.
- Wall squat with a ball: Stand with your back,
shoulders, and head against a wall and look straight
ahead. Keep your shoulders relaxed and your feet 1 foot
away from the wall and a shoulder's width apart. Place
a rolled up pillow or a soccer-sized ball between your thighs.
Keeping your head against the wall, slowly squat while
squeezing the pillow or ball at the same time. Squat
down until you are almost in a sitting position. Your
thighs will not yet be parallel to the floor. Hold this
position for 10 seconds and then slowly slide back up
the wall. Make sure you keep squeezing the pillow or
ball throughout this exercise. Repeat 10 times. Build up
to 3 sets of 10.
- Knee stabilization: Wrap a piece of elastic tubing
around the ankle of your uninjured leg. Tie the tubing
to a table or other fixed object.
- Stand on your injured leg facing the table and bend
your knee slightly, keeping your thigh muscles tight.
While maintaining this position, move your uninjured
leg straight back behind you. Do 3 sets of 10.
- Turn 90° so your injured leg is closest to the table.
Move your uninjured leg away from your body. Do 3
sets of 10.
- Turn 90° again so your back is to the table. Move
your uninjured leg straight out in front of you. Do 3
sets of 10.
- Turn your body 90° again so your uninjured leg is
closest to the table. Move your uninjured leg across
your body. Do 3 sets of 10.
Hold onto a chair if you need help balancing. This
exercise can be made even more challenging by standing
on a pillow while you move your uninjured leg.
- Resisted knee extension: Make a loop from a piece of
elastic tubing by tying it around the leg of a table or
other fixed object. Step into the loop so the tubing
is around the back of your injured leg. Lift your
uninjured foot off the ground. Hold onto a chair for
balance, if needed.
- Bend your knee about 45 degrees.
- Slowly straighten your leg, keeping your thigh muscle
tight as you do this.
Do this 10 times. Do 3 sets. An easier way to do this
is to perform this exercise while standing on both legs.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.