No More Knee Pain! Fix Your Patellar Tendonitis NOW!

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Physical therapist shows you 10 of the best home stretches and exercises to eliminate patellar tendon knee pain. Patellar tendonitis treatment at home to help you feel better fast! Complete progression of massage, stretching, and strengthening exercises demonstrated.








What Is Patellar Tendonitis?
Your quadriceps (or “quads”) are actually a group of four powerful muscles that extend, or straighten out, your knee. These muscles originate up near your hip, come down your thigh, and cross your knee through the patella (or kneecap). The connective tissue between the bottom of your kneecap and the top of your shin bone it’s called the “patellar tendon“.

This is a common area for pain and inflammation to develop. This condition is known as patellar tendonitis.

Why Do You Get Patellar Tendonitis?
The three most common causes of patellar tendonitis are overuse, muscle weakness, and faulty joint biomechanics.

OVERUSE: patellar tendonitis is often referred to as “jumpers knee“. It is common in populations where jumping and high-intensity performance are required (basketball, volleyball, track and field, etc.).

MUSCLE WEAKNESS: oftentimes weakness in the quadriceps and hip extensors (glutes) are major contributing factors to the development of patellar tendonitis. Failure of these muscles to adequately handle loads and resistances places more stress on the tendon.

JOINT BIOMECHANICS: performing running, jumping, and resistance-training activities with inadequate strength often leads to higher loads being placed on tendons surrounding joints. These faulty joint mechanics can lead to increased stress in the tendon and eventual breakdown.

Luckily, patellar tendonitis is a very manageable condition with the right modalities, stretches, and exercises. In the video above you’ll learn 10 great tips and exercises that will help to eliminate your patellar tendon pain.

Each of the modalities and exercises mentioned in the video can be found on the list below. Please see timestamps for each specific exercise mentioned in the video.

0:00 The Best Exercises For Patellar Tendonitis
0:40 What is Patellar Tendon Pain?
1:24 Ice
1:43 Cross Friction Massage
2:52 Patellar Mobilizations/Stretches
3:51 Prone Quad Stretch
4:56 Standing Quad Stretch
6:10 Quad Set/Straight Leg Raise
7:05 Glute Bridge
7:58 Wall Sits
9:15 Box Squats
10:34 Reverse Lunges

Performing these exercises regularly can significantly reduce patellar tendonitis knee pain. They have worked for my physical therapy patients for years and I hope you find similar pain relief!

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Tone and Tighten says:

UPDATE – my wife just told me her pain is gone as of this morning (we filmed this last week)! I hope you find these exercises effective as well! Leave me your thoughts and comments below and thanks so much for watching!

NotLemon says:

How do I fix pain that is in the middle of the marks at 1:12?

NotLemon says:

What if it’s in the middle of them at 1:12?

lisa roger says:

easy and clear instructions and visuals excellent.

Kathryn Rogge says:

Do you feel patellar pain on top of the knee? Or is that different?

Ebony Lemon says:

Do you have a video for pain in the butt? Like seriously.

Vanessa Butcher says:

I havent run for a year because of this pain but finally got some physio and with doing my exercises for the last 3 months I am finally pain free and looking at a return to running program. I thought I'd never run again, so I am very very happy. I'm.making a gym at home now.

charles rayon says:

My pain started after trying to learn how to do front squats. Pain is on the outside of the side of the knee. Pain make my knee buckle.

xxxlagxxx lolol says:

Works this also with quadrizeps tendon pain?

Janet Taylor says:

I have a question. I had a Total Knee Replacement 2 years ago. I'd love to have some pain relief, strength, and better mobility.

Nikan Notghi says:

I this safe for the pain post Replacement of the knee?

Calisthenicsnoob says:

All my problems are in the right leg,patellar tendonitis, peroneal tendonitis, plantar fas,…

kwz says:

Hey so I have for 3 years pain on my knees and so when I sit on my knees i get pain when I have legday i got pain and when I sit like a meditation i got pain. Can you help me ?

Gal Pavlic says:

Hello, do you we need to warm up before this exercises?

Ms. Brown says:

Question: Does patellar tendinitis also cause pain at the upper (proximal) area of the knee as opposed to the lower area?

That’s where my pain is on both knees anytime I do any type of squat or squat-like movement. Even trying to hover over a public toilet for example. I’ve been working out regularly over the last year and started taking dancing classes and the problem has just gotten worse and worse. It feels like a pulling sensation and pain at the top part of the knees. Will these things help me?

Please say yes!!😂😂

Deborah says:

This is super helpful and just what I needed – thanks!

Michele Lockhart says:

Does anyone else get bruises on their knee after a workout? Do you know if this is a symptom of patellar tendonitis?

Sandra Redmond says:

My knee pain come on when I cycle – usually about 45 min into a ride. Any suggestions?

Brittany says:

I was following along with the knee massages and I was having trouble getting my leg to lay flat. Then I started pulling my knee cap up and it just went flat no problem.

That was really cool and super unexpected. Thank you

Harrison Dudley says:

john 3:7- Marvel not that I said unto thee, Ye must be born again.
john 3:3-Verily, verily, I say unto thee, Except a man be born again, he cannot see the kingdom of God.

john 3:16-For God so loved the world, that He gave His only begotten Son, that whosoever believeth in Him should not perish, but have everlasting life.

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