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Tendonitis is usually caused by sudden, sharp movements or repetitive exercise, such as running, jumping or throwing. Along with managing your activity levels a graded exercise programme is the best way to help improve your pain and function for patellar tendinopathy. It is important to note it can take 6 – 12 weeks of doing specific exercises to notice a difference in your knee pain. Local NHS Lanarkshire physiotherapists have recorded exercise videos that will get your rehabilitation started and will guide you to manage your knee pain. The exercises are divided into early, middle and late stages. Your physiotherapist will help guide you. You should start doing the early exercises first and should find them easy before you progress to the middle exercises. Again you should begin to find the middle exercises easy before you progress to the later exercises. It is important to not overdo the exercises as this may irritate the tendon (See pain activity ladder). If the pain is sudden and severe, and happened during an accident or activity, you may have torn (ruptured) a tendon. When you're able to move the injured area without pain stopping you, try to keep moving it so the joint does not become stiff.
Patellar tendinopathy (Sometimes known as jumpers knee) is a common soft tissue injury which can cause pain in the tendon below the knee cap (patella). It can also cause stiffness and weakness around the knee.Generally patellar tendon pain does not get better itself if you continue to put the tendon under too much stress. Patellar tendinopathy can resolve but this can take time. Physiotherapy exercises are recommended to strengthen the tendon. This will help improve the tendons “stress tolerance”.
If you aim to get a balance between rest and activity it should help your pain to settle down. You may be sore at first, however, start slowly and gradually increase the amount you do. There are tendons all over your body. They connect your muscles to bones in your joints, for example, in your knees, elbows and shoulders. Paracetamol is a good general pain management medication. It is used to help manage lots of different types of pain. You could use a heat pad or a hot water bottle with an insulated cover on it. Make sure this is not too hot and is not directly touching your skin.It is not fully clear why some people develop patellar tendinopathy, but is normally due to several reasons: If physiotherapy does not help, you may be referred to a doctor who specialises in muscles and bones (orthopaedic specialist) or a local musculoskeletal clinic. Support: wrap an elastic bandage around the area, use a tube bandage, or use a soft brace. You can buy these from pharmacies. It should be snug, not tight. Stop applying ice if there are any negative effects such as increase in pain or swelling or skin soreness.
Pacing is the term used for breaking down an activity or task. This can be done by taking regular breaks. Prioritising daily activities can also help. This can prevent “over stimulating” your pain system. The patellar tendon is important as it joins the thigh muscles (quadriceps) to the shin bone via the patella. The quadriceps are very important as they straighten the knee and are involved in functional everyday activities such as running, walking and going up and down stairs. The pain scale, most often used in healthcare, measures pain from 0-10 (zero being no pain and 10 representing the worst pain you could imagine). Sometimes people believe they need something ‘stronger’ than paracetamol when in fact, taking a regular dose rather than a one-off dose is more effective.Flare ups of pain are common. Some people have recurrent flare ups of pain so it is important to know how best to manage these flare ups. In most cases a pain flare-up will settle within 6 weeks. Reduce movements or tasks that aggravate your symptoms. This can help especially in the early days.
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