💥Patellar Tendon Rehab💥
Patellar tendinopathy is characterized by pain at the anterior aspect of the knee, especially near the inferior pole of the patella, that is worsened as knee extensor (quadriceps) demand increases. This condition is more common in males and in sports such as basketball, volleyball, football and tennis as these activities require the patellar tendon to repetitively store and release energy. When the tendon is challenged beyond it's capacity or not allowed sufficient rest, the risk of developing symptoms increases.
Although the development and subsequent rehabilitation of patellar tendinopathy can be frustrating and lead to time off from sport, it does appear as though a exercise, especially a progressive resistance training program can be effective in restoring tendon health. Give these exercises a try and let me know if you have questions.
1️⃣Goblet Pause Squat: the goblet squat can be a good choice for loading the quads and patellar tendon as the placement of the dumbbell causes the trunk to remain more upright, which tends to lead to increased quad recruitment. Also, isometric contractions seem to be very useful in the treatment of tendon pain problems, so adding a pause at the bottom of the motion could help expedite one’s recovery.
2️⃣Rear-Foot Elevated Split Squat: this exercise works the quads and the glutes, but is a nice option in that most of the load is supported by the front leg. In the case of patellar tendinopathy, this may allow the individual to more easily isolate the painful leg.
3️⃣Eccentric-Focused Decline Squat - This variation more specifically loads the patellar tendon as compared to a traditional single-leg squat. Make sure to lower down on the painful leg.
📚Malliaras P, et al. Patellar Tendinopathy: Clinical Diagnosis, Load Management, and Advice for Challenging Case Presentations. Review article. J Orthop Sports Phys Ther. 2015.
📚Rutland M, et al. Evidence-Supported Rehabilitation of Patellar Tendinopathy. N Am J Sports Phys Ther. 2010.