I was wondering if anyone knows the main muscular imbalances which cause patella tendinitis, and the best exercises to perform to help overcome the injury and prevent it in the future.
I was wondering if anyone knows the main muscular imbalances which cause patella tendinitis, and the best exercises to perform to help overcome the injury and prevent it in the future.
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Water Pumps and Water Pump Jumps
VMO strengthening (lying on your back and doing leg raises, either lots of repeats or use ankle weights)
Single leg squats (if your knee can handle it)
Gluteal strenghtening (side leg lifts, rubber band side-to-side walking, etc.)
I did a routine about 3-4 times a week when I wasn't running to get better, now I maintain with a 30-40 minute routine 2x a week. Best of luck.
thanks any others?
Tighten your quadricep muscles with your leg straight and hold for 10 seconds. Do 2 sets of 10. Repeat several times a day.
Simple exercise but IT WORKS if you keep it up daily.
is the vmo really the cause?
yes it absorbs impact meant for the knee
how about step downs
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poe wrote:
is the vmo really the cause?
I second that thought.
poe wrote:
how about step downs
Is that like stepping up on 'the step' (adjustable step; they've got aerobic classes with it)?
I had a pinched meniscus on the lateral (outside) side and went to physical therapy for a few weeks.
As far as exercises:
W/up 10-15min on stationary bike
Step up (sideways), hop on step hop off,
Lunges
Balance (on this weird ball)
Squats with pilates ball behind my back
Obviously these exercises, such as step up sideways, were for my specific knee injury and I don't know if the same things that worked for me would work for you.
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