Patellar tendon syndrome is a painful, chronic, degenerative disease of the bony-tendon transition of the lower patella. Patellar tip syndrome is often found in athletes who perform a high proportion of jumps in their sport. These include long jump, triple jump, high jump, volleyball and similar sports. Another term for the patellar tip syndrome is “Jumpers Knee”.
Exercises
1. steps of failure Especially stretching exercises of the anterior thigh muscles have proven to be effective in the treatment and prophylaxis of patellar tendon syndrome. Perform slow lungeing steps and try to achieve maximum knee flexion. To avoid imbalance, the exercises should always be performed on both sides.
2. passive stretching of the thigh muscles in a standing position In the one-legged position, pull the heel as far as possible towards the buttocks. Grasp your foot with one hand and pull the foot further towards your bottom. Hold this position for a few seconds.
If you have problems with your balance, hold on to a wall, railing or column with your free hand. Increase the intensity by additionally pushing the pelvis forward. This exercise should also be practiced bilaterally.
3. knee bends eccentrically Return to standing position. Feet are standing about shoulder width and slightly rotated outwards. Now bend both knees very slowly over a period of 20 seconds until you have reached the maximum knee bend.
From this position, roll yourself sideways, stand up and repeat the exercise depending on your constitution. It is important that you unroll sideways so that you do not exert an active load on the patella tendon on your way back. This exercise is intended to stretch the thigh muscles and patella tendon eccentrically.
4. stretching the thigh muscles in the kneeling position Move to the kneeling position. Now slowly let the upper body and thighs tilt backwards. In the best case, you can make it so far back that the shoulder blades rest on the ground.
From this position, support yourself with your arms and return to the kneeling position. You can increase the exercise by wrapping additional “flossing” bands around the thighs. 5. pack position in supine position In the supine position pull one leg as far as possible towards the body.
Now grasp your leg at knee height and pull the leg a little further towards the body. The heel should touch the bottom. Hold this position for 10 seconds.
Now switch to the other leg. Repeat the exercise as desired. The article “Exercises for Patellar Tip Syndrome” might still interest you.
All articles in this series:
