<<<RETURING FROM PATELLA TENDONITIS>>>

run and find out - if it hurts too much then stop and walk

well the problem was before it didn't hurt at all to run on it however the next it hurt alot...

try to walk for 1.5 hour and see how it is...

I also had to take some time off for patella tendonitis. You have to strengthen your inner quad and ice the affected area like crazy. whenever you get a chance during the day.. lay on your back and bend one knee up. with your other leg.. point your toe outward almost to the floor if you can, and do leg lifts. you should feel it at first almost in your groin area. start easy and in a couple days do it with shoes on, then weights etc. the patella is affected by weak quadriceps, so by strengthening them, you help eradicate the problem.

also, when you first come back to running the patella is going to feel really weak.. did for me atleast.. it took almost a week of running for it to feel good and to this day (5 weeks later) it hurts a bit after hard efforts. Any other questions i'd be glad to help ya.

hey could you explain taht exercise a little better? I had to take 6 weeks off for tendonitis and im comin back now...how did you strengthen your inner quad?

ya a little more clerificationa about that exercise would be great, as far as when you go back... will it definetly be sore after you run because it is going to be irritated? also how long should it take to feel good when running?

is that right that if you can walk for 1 hour with no pain it should be ready?

b

i had this..but this is only what happend to me, so you may be different case. youve taken about a month off which is good.

What you might want to do is start running like 30 minutes on the grass to start off, but once you begin training do not take a break, it will only make it worse. Once running consistently everyday, begin wieght lifting.....NO SQUATS they will only make it hurt the next day even more(try leg extensions, and once doing those for a while try lunges). Bt also when done running ice, ice and ice, this will be your only cure, if you do not ice, it will get worse, even if it dont hurt...ICE. Becuase when the pain comes back, it hard to make it go away. And try not to get hooked on advil or ibuprofene try to get your knee better so you do not have to rely on it.

I had patellar tendonitis ...and now im pain free...PS when i had it bad i found out that running on your forefoot, made it less strainful on you tendon. Tell me if you get better, or your progress, becuase if not getiing better you should proably have more rest, i had a 20 minute pr during a 3.1 mile race at xc, and no im busting about 450's on the mile, best shape of my life

I would try acupuncture. Best of luck to you

J

if you can walk for 1 hour without pain is that a good test to see if you can run????

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i've been back running almost 6 weeks now and still my patella is irritated sometimes... as far as the exercise i tried to explain it as best as i could but basically your trying to strengthen the inner quad in any way you could. while doing these exercises your IT band on the outside of your quad is going to get very tight so you need to counterbalance this by stretching it as much as possible and foam rolling it out.

b