The term patislar tendonitis means inflammation in the tendon that runs through your knee.It is a common injury for athletes, particularly runners, jumpers, and weightlifters.If you have bad tendonitis, you can be out of commission for a few weeks, so you want to avoid it.There are many ways to prevent this injury.You should be able to avoid tendonitis with proper stretching, form and recovery.
Step 1: Warm up for 5 minutes before a workout.
When your knees are still tight, jumping right into your workout can cause injuries.Warming up at least five minutes before your workout.Break a sweat and get your heart rate up before stretching or exercising.Your muscles and joints are prepared for activity.The most common activities are fast walking and light jogging.If you want to loosen up, you can jump rope or do some jumping jacks.If you are recovering from knee pain, try riding a stationary bike or using an elliptical machine.If you want to improve your blood flow, massage your knees and work them through their entire range of motion.
Step 2: There is a stretch.
The muscles pull on your knees.If they are too tight, they can hurt your knee.You should stretch each of these muscles individually after your warm up.Stand straight, put your feet together, and bend down to touch your toes.Hold it for 10 seconds and go as far as you can.This is done 3-6 times.Stand up and bend one of your legs towards your back for a simple quad stretch.Pull your foot until you feel a stretch.Hold it for 10 seconds.Drop your heels below the edge if you want to stretch your calves.Hold this for 10 seconds.
Step 3: When exercising, keep your knees in line with your feet.
Improper form can put a lot of stress on your knees.In general, keep your knees in line with your feet, as the correct form varies depending on the workout you are doing.If you plant your feet wider than your knees, you will strain them.This applies to whether you are running, squatting or doing lunges.If you are running, keep your feet light.You could strain your knees if you stomp hard.If you don't know what the correct form is for a particular workout, ask a trainer or coach.
Step 4: Slowly increase your workout intensity.
It's very hard to jump up from squatting 50 lbs to 100 lbs or from running 5 miles to 16 miles.Slowly increase your workout intensity.You should scale up when you are ready for more intensity.You should increase your workout intensity by no more than 10% at a time.If you squat 50 lbs, then scale up to 55 lbs when you are ready.If you want to try a new workout, start with the lightest weight you can.If you increase the weight, you can do more reps without straining.If you do exercises that are too intense, you can cause more damage to your knee.
Step 5: If you feel pain around your knees, stop exercising immediately.
You shouldn't try to push through knee pain.Stop right away if you feel this type of pain.If you want to start again slowly, do some stretching.If the pain comes back, you should skip this workout.Don't drop weights suddenly if you're lifting weights.Put them down in a controlled manner so you don't hurt yourself.The knee pain will get worse when running.You should stop as soon as you feel it.It could cause tendonitis if it weren't for it.
Step 6: You can finish your workout by stretching.
Your muscles can get sore after a workout.Stretching is a good idea.At the beginning of the workout, focus on your quads, hamstrings, and calves.It is good to stretch if you take a day off from exercising.Your muscles are prepared for activity.
Step 7: Between leg activities, leave 24-48 hours.
Your knees need time to recover.It's a good idea to leave at least a full day in between leg workouts.You can avoid training muscles too often by drawing up an exercise schedule.You could do legs on Monday, arms on Tuesday, and run on Wednesday.As an exercise, sports count as well.squatting in the afternoon could hurt your legs if you play basketball with your friends.
Step 8: Wear shoes with arch support.
It's important to have good footwear for avoiding injuries.A good pair of running or weightlifting shoes has lots of padding and good arch support.It helps cushion your knees from impact.Try on shoes before buying them.Try walking or jogging to make sure they have good support.When your shoes are worn-out, replace them.This is usually every 3-6 months for active people.If you notice that you are getting leg, foot, or lower back pain suddenly, then you need new shoes.There is a knee brace for added support.
Step 9: You shouldn't work out on hard surfaces.
Since it can shock your knees and cause more damage, try to avoid exercising on concrete or other solid surfaces.Stand on mats or work out in a carpeted room.If you enjoy exercising outdoors, look for running tracks or grass trails.
Step 10: All of your leg muscles should be strengthened.
If some of your leg muscles are weak, they will pull on your patellar tendon differently.This can be avoided by training your entire leg.Make sure your leg is balanced by paying attention to the calf, quads, and hamstrings.If you only do compound exercises like running or squatting, you won't have to focus on working individual muscles.You could do leg raises for your calves.Make sure your legs are balanced by training each area equally.
Step 11: Work on foot exercises.
It's possible to relieve pressure off your knees and ankles by stretching and exercising.You can spread out 15–20 marbles on the floor.Pick up the marbles in front of the chair with your toes.Drop the marbles in a bowl to strengthen your foot.You can also do towel curls.Put a towel in front of you while sitting in a chair.Curl your toes to pull the towel closer to the center.Relax your foot.For 5 reps, repeat this exercise.
Step 12: If you feel any pain, ice your knees for 15 minutes.
If you finish a workout and feel knee pain, you might have some inflammation in your tendon.Wrap an ice pack in a towel and hold it on your knee for 15 minutes.This can reduce inflammation.Wrap an ice pack in a towel before applying it to your skin.This could cause injury.Raising your leg can be helpful.It reduces inflammation by draining blood from your knee.
Step 13: If you still feel pain in your knees, rest the next day.
Don't try to push through knee pain even if you have a leg workout planned.It's a good idea to take a day off to rest.It can prevent tendonitis from starting.In the meantime, you could do a different set of exercises.Core workouts do not put stress on your knees.
Step 14: While you wait for the pain to go away, switch to low impact activities.
If you are experiencing knee pain, you can still stay active.Don't engage in activities that put stress on your joints.There are several options for low-impact cardio workouts.The person is swimming.A bike is being ridden.There is an elliptical machine.
Step 15: If your pain doesn't go away in a week, you should visit the doctor.
If you have knee pain for more than a week, you may have tendonitis.There is no need to panic, but you should see your doctor for treatment.They can show you how to get in shape.Doctors recommend daily anti-Inflammatory medication, icing, and rest for the initial treatment of patellar tendonitis.It heals within a week or 2 in almost all cases.You should stay in touch with your doctor if the pain doesn't improve.