Herc’s Kinesiologist Derek Moore: Knee Pain 2017-01-30 – Posted in: Blog


Patellar Tendinopathy is a common musculoskeletal disorder affecting both recreational and elite athletes.

It is characterized by tenderness or pain of the patellar tendon before, during or after activity. The onset of the injury is typically classified as “tendinitis”, where there is inflammation at the tendon. If swift therapy is taken you can expect to restore full function in 2 weeks. If left untreated, it can progress to “tendinosis”. This causes degenerative changes in tendon that will reduce tendon strength and result in a complete disruption of tendon. Recovery can take up to 10 weeks.

Here are 4 tips to dramatically improve recovery from the patellar tendinopathy injury.

1) REST: no jumping, running, or sport specific training. If you need to maintain conditioning, try pool workouts or stationary bike.

2) Eccentric Exercises: “around the world” Leg raises (4 way) & Eccentric Squats (picture above) on a 25° decline board, body weight only. This places more stress on the tendon in a controlled manner to allow faster progression of tendon strength than on flat surface. 3 sets of 15 reps for each exercise, twice a day. You can progress by adding resistance each week.

3) Transverse Friction Mobilization is a technique where you use firm transverse motion back and forth across tendon fibers with thumb or hard tool to help promote collagen allignment, and increase tendon strength. Try 5-10 minutes twice a day until pain of tendon on touch is reduced.

4) Stretching: Work on the Hip Flexors, Quadriceps, Hamstrings, and Calves holding stretches for 30s 3-4x before and after exercise.

Remember that treating Tendinosis is to treat the tendon itself which can take several weeks because its strength has been comprimised by degeneration. An acute case of Tendonitis is to treat the inflammation and usually can be resolved in 1-2 weeks.

Taking NSAIDS (Non Steroid Anti Inflammatory Drugs) can actually make Tendinosis worse, and further degenerate the tendon collagen.