Knee exercises for tendonitis

May 19, 2012 | Author:

Knee tendonitis is a condition in which the tendons in the knee become inflamed and cause sharp pain that increases with use. If not treated the pain can continue to worsen and last throughout the night and at times when the knee is not being used. There are several exercises that can help rehabilitate the tendons of the knee and help reduce pain

·        Hamstring and Quad Stretch

Tight hamstrings and quads can often lead to problems in knee tendonitis so it is important to keep them flexible.

To do a standing hamstring stretch, place the heel of the injured leg on a stool, preferably one that is about 15 inches high. Keeping your knee straight, lean forward until you feel a stretch in the back of your thigh; hold this position for about 30 seconds and repeat it three times. Try not to bend at the waist or roll your shoulders forward as this could lead to overexertion of your lower back.

To stretch the quads, stand an arm’s length from the wall; your injured leg should be the farthest from the wall. Keep one hand against the wall for support and hold on to the ankle of the injured leg as you pull it up so that the heel is toward your buttocks. Remember to keep your back straight and poised and your knees together. This position is held for about 30 seconds.

·        Knee Stabilization

The knee stabilization exercise is recommended only when patellar tendonitis pain has been significantly reduced, but will help in the rehabilitation and strengthening process.

Wrap a piece of elastic tubing around the ankle of the uninjured leg, then tie a knot in the other end of the tubing and close in a door. While facing the door, bend the leg with patellar tendonitis slightly as you keep the muscles in the leg tight. Move the leg with the tubing straight behind you, repeating this motion for three sets of 10. To add a challenge you can stand on a pillow while doing the exercise.

·        Eccentric Exercise

Many physical therapists engage patellar tendonitis patients in eccentric exercises, which help strengthen muscles and tendons that have been injured due to high amounts of stress placed on them.

A common eccentric exercise for the knee is completed by bending the knees then quickly dropping to a squatting position and returning to the standing position just as quick. When this exercise becomes easier, sandbags or weights can be added to the shoulders to increase resistance.

Another form of eccentric exercise, called concentric-eccentric exercise, can also help patellar tendonitis as some stretch the muscle that helps the ankle flex, reducing tension on the knee. Starting in a tip-toe position, drop your feet so you are pulling your toes and ankle up toward your face. This exercise is the movement from a concentric muscle contraction to an eccentric contraction. This movement of going back and forth should be repeated until the area feels fatigued.

 

see also

causes of knee pain

knee pain while running

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Causes of knee pain

May 17, 2012 | Author:

Have you ever experienced pain in the knee?

 

Your knee is not light work, because every day is used to support the body. Pressure was also experienced knee every day, so do not be surprised if knee pain is often arise.

 

Some bad habits, can lead to knee pain or even worse, damage the function so it can not be used anymore. How to stand, walk and move to have a big impact on the health of your knee joint. As a precautionary measure, to know what are the four triggers pains and knee problems so you can avoid it.

 

  • Excessive body weight

Knee support the overall functioning of the body weight. So it is important to keep the weight to keep it under normal circumstances. In fact, obese people have a greater risk of experiencing osteoarthritis because, excess weight accelerate cartilage destruction. Lose or maintain your weight always under normal circumstances is one way to avoid knee pain.

 

  • Lack of exercise

Regular exercise is important to maintain the strength of the knee. Without exercise, your muscles will weaken, bones, tendons, ligaments, and joints are also vulnerable to shifts that trigger pain.

You can do light exercise like running or walking to maintain a healthy knee. As an alternative, also do water sports like swimming on a regular basis.

 

  • Excessive physical activity

Although exercise is important for knee health, but do not do it to excess. Do it in moderation. If you experience pain after a workout, you should stop once in a while. To avoid the pain after exercise, always warm up and cool down for about 5 to 10 minutes.

 

  • Shoes are not comfortable

Make sure your shoes are comfortable and able to support the foot well. It is very important because if the shoes are not capable of supporting the well, it will cause pain in the feet and knees.

 

3 Tips to Reduce Pain in the Knee Joints

 

  • Strengthen Muscles around Knees with Stretch

Perform stretching or stretching the hamstrings, calves, and quads. Caring for these muscles by doing stretching can reduce pain in the knee.

Also do movements such as squats, pull legs back buttocks, and other movements to train these muscles.

 

 

  • Calcium Rich Food Consumption

 

Eating foods that contain lots of calcium can help reduce and prevent pain in the knee joint.

 

Foods that are rich in calcium include almonds, peas, oranges, spinach, green beans, salmon, sardines, and dairy products like yogurt and skim milk.

 

  • Maintain Weight Loss

 

Being overweight or obese has been shown to increase the tension and strain on the knee which will cause pain.

 

Keeping the body stay active and exercise for at least 20 minutes, 3-5 times a week, and avoid processed foods high in fat and can minimize the negative effects received by the knee

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