Well Set has seen quite an increase in knee complaints since the slopes have gotten some snow (finally!). We are SUPER excited, too, and we want to help you out by providing some information on the best mobility exercises to recover from a long ski day or hard workout. Below are some deets on a very common cause of knee pain, patellar tendonitis, and on how you (and we at Well Set) can help.
What is Patellar Tendonitis?
Patellar Tendonitis, aka Jumper’s Knee, is one of the most common reasons for knee pain. This condition is caused by inflammation or microtears of the tendon that attaches the kneecap to the shin. When this tendon is inflamed, it can cause “patella tracking,” which means that the patella is being pulled to the side so it cannot glide smoothly as the knee joint bends. A patella that can’t glide smoothly can lead to pain while squatting, running, skiing, and during jumping movements (of course, you should always consult with your provider for a diagnosis).
Why does Patellar Tendonitis happen?
Patellar Tendonitis is an overuse injury from activities like running more often or for longer distances, exercising without warming up, or repetitive lower body movements. These movements primarily use the muscles in your legs like your quads and glutes and when the lower extremity muscles are tight and have a decreased range of motion they can temporarily put strain on the patellar tendon. When there is increased strain on the patellar tendon this causes many small tears over time. When these tears are unable to heal in between activities there is an increase of inflammation which results in patellar tendonitis and knee pain.
Chiropractic Care & Myofascial Treatment for Patellar Tendonitis
During your chiropractic appointment, your provider will focus on how each specific joint is moving independently and on how specific joint restrictions affect your extremities (like your knees). Patellar Tendonitis can affect the integrity of the knee joint, so your provider will focus on this but it is also important for your provider to treat the joints and muscles that surround the knee joint. We treat Patellar Tendonitis through:
Adjustments to treat joint dysfunction.
Myofascial techniques to treat muscles that aid in moving the joint. As you know, muscles attach to bones, so it is equally important to treat both.
Rocktape to help aid in knee pain relief. Taping the quad muscle pulls the skin away from the muscle and fascia and allows for a decrease in inflammation, which will decrease tension on the patellar tendon.
Stretching to help Prevent and Heal Patellar Tendonitis
Until you come into Well Set for a treatment, and while we’re working together to heal your Patellar Tendonitis, here are some stretches and foam rolling exercises to try out after a workout to target the quadriceps and gluteal muscles. As mentioned above, these muscles are very important in decreasing tension on the patellar tendon.
Place foam roller on quadriceps muscle and roll down the muscle until you find a spot that needs work
Then, flex and extend knee for about 10-15 reps on each spot
Move down the muscle to find another spot!
Glute Foam Rolling
Find an area in glute muscle that is sore- use your bent leg to move your body around on the foam roller to find this.
Hold this position, bend and extend leg for about 10-15 reps on each spot
Roll down on the foam roller and start over!
Quadriceps Stretch (30 seconds- 1 minute holds)
Start stretch in a lunge position with back leg against a wall
While using your front leg as an anchor, lean into back leg to increase stretch