Patellar Tendonitis
Discussion
I am reasonably active, crossfit 5-6 times a week. Had a period of 3 mths where wife and kids were away (we live overseas) so upped training volume and added about 4-5kg of weight.
I'm assuming it's popped up due to over-training/over-use.
Found some vids on YT that recommend stretching, quads and hamstrings. In addition I've been doing some Spanish squats to start rehabbing.
Booking a physio appt this week.
Has anyone else had this?
How long did it take to pass?
I'm assuming it's popped up due to over-training/over-use.
Found some vids on YT that recommend stretching, quads and hamstrings. In addition I've been doing some Spanish squats to start rehabbing.
Booking a physio appt this week.
Has anyone else had this?
How long did it take to pass?
Edited by Mezger on Tuesday 18th January 13:53
Not had it myself but having had tendonitis in my foot last year, ITB issues last year (running) and tendonitis in my arms mid last year (started climbing too much too soon), you have my sympathy.
A quick Google suggests you are doing what you can, rest, elevated leg when you can, and stretching/strengthening exercises once it's died down.
As I get older (38) i am certainly more aware of tendon injuries than I ever used to be. Its the fact that it can take quite a few weeks if not longer to reside and it really limits the training one can do.
A quick Google suggests you are doing what you can, rest, elevated leg when you can, and stretching/strengthening exercises once it's died down.
As I get older (38) i am certainly more aware of tendon injuries than I ever used to be. Its the fact that it can take quite a few weeks if not longer to reside and it really limits the training one can do.
Had mine for 2 years after all I could get was online physio during lockdown, then after I saw a real one in the Summer, I just couldn't get hold of her to book further sessions. I'm quite glad though, as her diagnosis different from the orthopedic consultant who said it was Jumper's Knee, but the physio wasn't sure if it was fat pad inflammation/ impingement, and I should probably see someone else.
I've always had a tight calf on that side, potentially related to an ankle injury so should probably take a more holistic approach and do more work on the entire leg.
I still think it was related to a knock on the knee playing football but that's another thing the consultant and physio disagreed on
I've always had a tight calf on that side, potentially related to an ankle injury so should probably take a more holistic approach and do more work on the entire leg.
I still think it was related to a knock on the knee playing football but that's another thing the consultant and physio disagreed on
A tendinopathy tends to be down to an over reliance or over use of the tendon, and is often down to a sudden increase in volume/ workload required of it.
Reducing your load in the short term alongside treatment to help with the activity and efficiency of the muscle body activity will help in the short term.
Ice after activity as well as some static exercises (through painful ranges) can help prior to your training (in order to reduce inhibition and continued reliance of your elastic tendon).
Dropping your weight and working through a different range of movement may help in the short term too.
Think of your tendon as an elastic band on the end of your muscle. The more bounces on your tendon (called stretch shortening cycles) the more you’ll be working the tendon.
Sudden stops/ abrupt powerful movements or stops to a high force/ power movement may aggravate your tendon. A tendon will require longer than a muscle to recover from ‘work’ too, 48 hour rest after aggravating activity will also help you.
Footwear change can also help with a patella tendon. if you are performing compound movement with a shoe with a 10cm+ heel counter, try barefooted instead it will take your centre of gravity further back and unload your patella tendon.
Once you have your pain under control slowly increase your volume in 10% increments (of reps/ sets/ weight/ distance) within your level of discomfort. You may find you need 2-3 weeks below your previous accustomed load before you start building up again.
Ps - avoid stretching/ massage/ one of those vibrating guns/ foam rolling your tendon directly for now.
Reactive tendonopathic tendons don’t like stretching, but foam roll your muscle instead of stretching may help 👍
HTH
Reducing your load in the short term alongside treatment to help with the activity and efficiency of the muscle body activity will help in the short term.
Ice after activity as well as some static exercises (through painful ranges) can help prior to your training (in order to reduce inhibition and continued reliance of your elastic tendon).
Dropping your weight and working through a different range of movement may help in the short term too.
Think of your tendon as an elastic band on the end of your muscle. The more bounces on your tendon (called stretch shortening cycles) the more you’ll be working the tendon.
Sudden stops/ abrupt powerful movements or stops to a high force/ power movement may aggravate your tendon. A tendon will require longer than a muscle to recover from ‘work’ too, 48 hour rest after aggravating activity will also help you.
Footwear change can also help with a patella tendon. if you are performing compound movement with a shoe with a 10cm+ heel counter, try barefooted instead it will take your centre of gravity further back and unload your patella tendon.
Once you have your pain under control slowly increase your volume in 10% increments (of reps/ sets/ weight/ distance) within your level of discomfort. You may find you need 2-3 weeks below your previous accustomed load before you start building up again.
Ps - avoid stretching/ massage/ one of those vibrating guns/ foam rolling your tendon directly for now.
Reactive tendonopathic tendons don’t like stretching, but foam roll your muscle instead of stretching may help 👍
HTH
R Mutt said:
.
I still think it was related to a knock on the knee playing football but that's another thing the consultant and physio disagreed on
Very reasonable to develop a reactive tendiopathy from a direct impact to the tendon from a knee to knee contact playing football. Can often be more painful and hang around for a bit longer too! I still think it was related to a knock on the knee playing football but that's another thing the consultant and physio disagreed on
Could it be a patella tracking issue?
In my late 20s I was very active - lots of MTB, football, cricket, etc. I developed patella tendonitis after attempting London - Paris too soon after a torn calf muscle and not enough prep.
I went through 3 physios over 2 years - all the same diagnosis. I probably spent close to £2.5k on weekly / fortnightly physio and followed their advice strictly - ice, elevation, various exercises, acupuncture, no running / cycling / swimming, etc. I was miserable but determined.
Limited progress and statements about living with it, hanging up my boots or similar led me to leave each physio and try the next. 4th physio - told me to get back on my bike after the first session and had me symptom free after 4 sessions. It was a while ago but I'm sure she diagnosed patella tracking issue with some local nerve irritation.
Done lots of riding since and tackled plenty of big rides. I did email one of the previous physios, who I'd been seeing for well over a year to explain my progress in the hope it may help others but never got a response.
Not having a go at physios, for other issues over the years, I've seen great physios and been fit again quickly but if you're not making the progress you want don't wait as long as I did.
In my late 20s I was very active - lots of MTB, football, cricket, etc. I developed patella tendonitis after attempting London - Paris too soon after a torn calf muscle and not enough prep.
I went through 3 physios over 2 years - all the same diagnosis. I probably spent close to £2.5k on weekly / fortnightly physio and followed their advice strictly - ice, elevation, various exercises, acupuncture, no running / cycling / swimming, etc. I was miserable but determined.
Limited progress and statements about living with it, hanging up my boots or similar led me to leave each physio and try the next. 4th physio - told me to get back on my bike after the first session and had me symptom free after 4 sessions. It was a while ago but I'm sure she diagnosed patella tracking issue with some local nerve irritation.
Done lots of riding since and tackled plenty of big rides. I did email one of the previous physios, who I'd been seeing for well over a year to explain my progress in the hope it may help others but never got a response.
Not having a go at physios, for other issues over the years, I've seen great physios and been fit again quickly but if you're not making the progress you want don't wait as long as I did.
Had it on and off my entire adult life. My quads get a fair bit of stick through sprint work, and plyo/running on hard surfaces/hitting my quads with a barbell (hang cleans and poor technique) all take their toll. Physio has affirmed it’s due to tight quads.
I gently (and I mean gently) stretch them an hour or so before doing any intense stuff now, and it has helped massively.
I gently (and I mean gently) stretch them an hour or so before doing any intense stuff now, and it has helped massively.
olliel said:
Ps - avoid stretching/ massage/ one of those vibrating guns/ foam rolling your tendon directly for now.
Reactive tendonopathic tendons don’t like stretching, but foam roll your muscle instead of stretching may help ??
HTH
I'm using a massage gun on the calf of that leg as calf stretches was among the exerices givenReactive tendonopathic tendons don’t like stretching, but foam roll your muscle instead of stretching may help ??
HTH
olliel said:
Great ??
Just keep it away from your patella tendon
Hope it’s improving for you
I was wondering, as the physio wanted to do some some wave therapy or something, before she went AWOL, whether this would replicate that. But I'm just going to work on that calf and try kinesio tape for my first game of football in monthsJust keep it away from your patella tendon
Hope it’s improving for you
Correvor said:
Could it be a patella tracking issue?
In my late 20s I was very active - lots of MTB, football, cricket, etc. I developed patella tendonitis after attempting London - Paris too soon after a torn calf muscle and not enough prep.
I went through 3 physios over 2 years - all the same diagnosis. I probably spent close to £2.5k on weekly / fortnightly physio and followed their advice strictly - ice, elevation, various exercises, acupuncture, no running / cycling / swimming, etc. I was miserable but determined.
Limited progress and statements about living with it, hanging up my boots or similar led me to leave each physio and try the next. 4th physio - told me to get back on my bike after the first session and had me symptom free after 4 sessions. It was a while ago but I'm sure she diagnosed patella tracking issue with some local nerve irritation.
Done lots of riding since and tackled plenty of big rides. I did email one of the previous physios, who I'd been seeing for well over a year to explain my progress in the hope it may help others but never got a response.
Not having a go at physios, for other issues over the years, I've seen great physios and been fit again quickly but if you're not making the progress you want don't wait as long as I did.
How did the physio fix it? I have a patella tracking problem, had it for years, been doing exercises religiously for the last several months and it's marginally better but not much. Pain when cycling, skiing or stairs. Would love to know how you fixed it so I can try !In my late 20s I was very active - lots of MTB, football, cricket, etc. I developed patella tendonitis after attempting London - Paris too soon after a torn calf muscle and not enough prep.
I went through 3 physios over 2 years - all the same diagnosis. I probably spent close to £2.5k on weekly / fortnightly physio and followed their advice strictly - ice, elevation, various exercises, acupuncture, no running / cycling / swimming, etc. I was miserable but determined.
Limited progress and statements about living with it, hanging up my boots or similar led me to leave each physio and try the next. 4th physio - told me to get back on my bike after the first session and had me symptom free after 4 sessions. It was a while ago but I'm sure she diagnosed patella tracking issue with some local nerve irritation.
Done lots of riding since and tackled plenty of big rides. I did email one of the previous physios, who I'd been seeing for well over a year to explain my progress in the hope it may help others but never got a response.
Not having a go at physios, for other issues over the years, I've seen great physios and been fit again quickly but if you're not making the progress you want don't wait as long as I did.
Shearing forces from poor hack squat technique (knee extending too far over foot) resulted in PT last year. Had to completely stop the exercise and it took roughly 7-8 months to clear up. I lowered weight and increased reps on leg extensions (no lockout) to build up the ligaments/tendons and vastus medialis etc surrounding the knee. It's cleared up completely now, but I'm avoiding the hack squat machine for a while.
I played football for the first time in months last night, with virtually no pain except just after kick-off when the pace rapidly picked up and there was jerking/ twisting pressure on kicking with the other leg. The only reason I keep taking these breaks is because I end up really sore after but I was fine last night.
Really don't know what's fixed it. I've been crap with my physio exercises except the calf stretch which I've been doing at my desk and the massage gun on that calf.
I did apply kinesio tape. I've also been swimming daily since my last game (although I have always swam pretty regularly). I also been applying a CBD and aloe gel for the inflammation. Lucky I forgot to ice it before otherwise that would be another potential factor!
Well I guess I'll never know which of the above were most beneficial but at least that motivates me to add other physio exercises and maintain the other measures.
Really don't know what's fixed it. I've been crap with my physio exercises except the calf stretch which I've been doing at my desk and the massage gun on that calf.
I did apply kinesio tape. I've also been swimming daily since my last game (although I have always swam pretty regularly). I also been applying a CBD and aloe gel for the inflammation. Lucky I forgot to ice it before otherwise that would be another potential factor!
Well I guess I'll never know which of the above were most beneficial but at least that motivates me to add other physio exercises and maintain the other measures.
A lot of chronic pain isn't a problem with bone/cartilage/tendon/ligament or muscle.
It's an issue with a nerve. If a nerve is unhappy it lets you know. A nerve becomes unhappy if it's not getting enough blood flow in its immediate area.
Often physio exercises don't strengthen or stretch anything, they simply increase blood flow in the area and the nerve settles down.
Sometimes slight change in position is enough to take the tension off nerve that is slightly kinked or stretched. This is why things like minor changes to cycling position can make a big difference.
It's an issue with a nerve. If a nerve is unhappy it lets you know. A nerve becomes unhappy if it's not getting enough blood flow in its immediate area.
Often physio exercises don't strengthen or stretch anything, they simply increase blood flow in the area and the nerve settles down.
Sometimes slight change in position is enough to take the tension off nerve that is slightly kinked or stretched. This is why things like minor changes to cycling position can make a big difference.
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