Quadriceps tendonitis exercises

Here we outline exercises for recovering from Quadriceps tendonitis or tendinopathy at the knee. Stretching exercises are most important in the rehabilitation of quadriceps tendinopathy. Strengthening may also be beneficial, particularly eccentric strengthening, but emphasis is on rest and stretching in the early stages.

Tight muscles can contribute to quadriceps tendinitis by affecting the way you move. Three main muscles should be stretched if you have this condition — the quadriceps, hamstrings and calf muscles. Hold each stretch position for 20 to 30 seconds and repeat three times. With proper technique you should feel a strong pull, but no pain.

The quadriceps muscles are a group of four muscles found in the thigh of our legs. Muscles are joined to the bones by a tough tissue called the tendon. The quadriceps tendon joins the quadriceps muscle to the top of the kneecap. Quadriceps tendonitis is an inflammation of the quadriceps tendon. When the quadriceps contracts, the tension is felt at the tendon which causes the bone to move to …

Figure 1 – Relevant Anatomy for Quadriceps Tendonitis The quadriceps is responsible for straightening the knee during activity and controlling the bend of the knee during weight bearing activity. It is particularly active during sprinting, jumping, hopping, squatting or kicking activities.

A Patient’s Guide to Quadriceps Tendonitis Introduction Alignment or overuse problems of the knee structures can lead to strain, irritation, and/ or injury of the quadriceps muscle and tendon. This produces pain, weakness, and swelling of the knee joint. These problems can affect people of all ages but the majority of patients with overuse injuries of the knee (and specifi-cally quadriceps …

The short arc quad exercise is a great way to really focus in on properly contracting your quadriceps muscles. Here is how you do it: Lie on your back and use a yoga block or basketball to prop your knee up. Slowly straighten your bent knee until it is all the way straight.

Swimming is a low-impact exercise that you can do even while recovering from quadriceps tendonitis. It builds strength in your quads as well as the surrounding muscles to help you avoid quadriceps tendonitis in the future. Swimming works your entire lower body, so can help correct muscle imbalances you may have developed.

Exercises 2, 3 and 4 can help with problems at the back of your thigh. Exercises 5, 6, 7 and 8 (if you can’t stretch in standing) are for problems at the front of your thigh. These video shows the whole movement so don’t worry if you can’t do it all. How many and how often. Start by doing 5 repetitions of each exercise, 3 times a day. Add an …

The exercises strengthen all the muscles supporting the knee and stretch out the iliotibial band, known as the ITB, which runs down the outside of the thigh. They can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient. Typically, you should start to see some benefits after 2 weeks of doing these knee exercises …

A physical therapist can show you how to safely do quadriceps tendinitis exercises. These exercises involve moves that strengthen your hamstrings and hips, which support your knee tendons. They…