Exercises

During the physiotherapeutic treatment, the patient learns exercises for stretching, strengthening and stabilizing the patella tendon. Some of these exercises are described in the following text. 1. mobilization Lie on your back for these exercises.

Now slowly put both feet up by pulling them towards your buttocks. Then slowly glide back into extension. If this is possible without problems, try to lift your legs alternately and pull them towards you.

2. stretching the front of the thighs Stand up straight and upright. Then grasp your ankle with your hand and pull your heel towards your buttocks until you feel a stretch at the front of your thigh. This exercise can be a little painful at first, especially if you still have a relatively acute patellar tip syndrome.

3 Strengthening the muscles For this exercise you need a Theraband. Lie on your back and clamp the band under the raised soles of your feet and grasp the ends with your hands. Now build up a tension in the Theraband and press the legs slowly against the tension into the extension. Repeat the whole procedure 15 times. You can find more exercises under: Exercises for Patellar Tip Syndrome

Eccentric training

Another supporting measure in the healing process of patellar tip syndrome is the so-called eccentric training. This is aimed at stimulating the metabolism of the tendons, which is somewhat slower and therefore takes longer to heal. This can be achieved by performing certain exercises.

This ensures that the tendon is better supplied with the necessary nutrients needed for healing. At the beginning of the eccentric training, perform the exercises 1 time each with 15 repetitions. If the exercises are performed without any problems, this can be increased to 2 or 3 repetitions in the further course of the training.

A slight pain during the execution is harmless. A good exercise to start off with eccentric training is the knee bend on a raised surface.To do this, stand with the heel of the affected leg on a slight elevation (e.g. a book). Knee and foot point straight forward.

Now bend your knees, but do not bend them more than 90°. Count slowly to 3 and then quickly return to the starting position Due to the very slow tendon metabolism mentioned above, you may not notice an improvement in symptoms until after 6-8 weeks. In the first few weeks after the start of the eccentric training, the unusual load may cause the symptoms to worsen initially. Find more knee exercises below: Knee School