Knee tendinitis, often called “jumper’s knee,” is a common knee injury that affects many individuals, particularly athletes and those engaged in repetitive, high-impact activities. In Columbia, MD, 4 Oaks Physical Therapy specializes in helping patients recover from knee tendinitis through personalized and comprehensive physical therapy programs. We aim to reduce pain, restore function, and prevent future injuries, allowing you to return to your daily activities and sports confidently.
What is Knee Tendinitis?
Knee tendinitis is the inflammation of the tendons around the knee, mainly the patellar tendon connecting the kneecap to the shinbone. It is often caused by overuse, repetitive stress, or sudden increases in activity. Improper technique, inadequate stretching, and muscle imbalances can also contribute. Common symptoms of the condition are:
- Pain: Front knee pain, especially during and after activity.
- Swelling: Mild to moderate swelling around the knee.
- Stiffness: Reduced flexibility and difficulty fully extending or bending the knee.
- Tenderness: Sensitivity to touch along the tendon.
- Weakness: Weakness in the knee, particularly when jumping or climbing stairs.
How Can Physical Therapy Help?
Physical therapy is essential for treating knee tendinitis. At 4 Oaks Physical Therapy, we create personalized plans that include:
- Pain Management: Ice, heat, ultrasound, electrical stimulation, and manual therapy reduce pain and inflammation.
- Restoring Mobility: Targeted stretching and joint mobilization exercises combat stiffness and improve range of motion.
- Strengthening Muscles: Strengthening the quadriceps, hamstrings, and calf muscles supports the knee and prevents future injuries.
- Enhancing Balance: Balance and proprioception exercises maintain alignment and stability, reducing injury risk.
- Functional Training: Tailored exercises mimic daily activities like walking and climbing stairs for a smooth return to normal activities.
- Education and Prevention: Patients learn about knee tendinitis, rehabilitation, and prevention, helping them actively engage in their recovery and maintain knee health.
5 At-Home Exercises for Knee Tendinitis
In addition to in-clinic therapy, incorporating at-home exercises can be beneficial for managing and alleviating knee tendinitis. Here are five effective exercises you can do at home:
- Quadriceps StretchStand on one leg, holding a chair or wall for balance.
- Bend the other knee, bringing your heel to your buttocks.
- Grasp your ankle and gently pull to stretch the front of your thigh.
- Hold for 15-30 seconds; repeat 2-3 times on each leg.
- Hamstring Stretch
- Sit with one leg extended and the other bent.
- Reach towards your toes with a straight back to stretch the back of your thigh.
- Hold for 15-30 seconds; repeat 2-3 times on each leg.
- Calf Stretch
- Stand facing a wall with one foot forward and the other back.
- Keep the back leg straight and lean forward until you feel a stretch in your calf.
- Hold for 15-30 seconds; repeat 2-3 times on each leg.
- Straight Leg Raises
- Lie on your back with one leg bent and the other straight.
- Tighten the muscles in the straight leg and lift it 6-12 inches off the ground.
- Hold for a few seconds, then lower it back down.
- Repeat 10-15 times on each leg.
- Wall Sits
- Stand with your back against a wall, feet shoulder-width apart.
- Slide down into a sitting position with knees above ankles.
- Hold for 15-30 seconds, then slide back up.
- Repeat 5-10 times.
Get Back on Your Feet!
Recovering from a knee injury or condition, like tendinitis, requires a comprehensive and individualized approach. At 4 Oaks Physical Therapy in Columbia, MD, we are dedicated to helping our patients regain their strength, mobility, and confidence through expert physical therapy care. Contact us to schedule an appointment and take the first step towards a full recovery.
