How To Fix Patellar Tendonitis, No More Pain & Self Treatment

Summary

In this informative video, physical therapists Bob and Brad discuss effective self-treatment for patellar tendinitis, also known as jumper's knee. They explain the anatomy of the infrapatellar tendon, common causes of irritation, and the importance of decreasing activity to promote healing. The therapists recommend using cryotherapy, specifically ice massages, and performing cross-friction massage to alleviate pain and realign tendon fibers. They also highlight the role of massage tools in recovery, emphasizing the need for gradual reintroduction of physical activity. Their insights provide valuable tips for anyone dealing with knee pain.

Takeaways

• 😀 Patellar tendinitis, also known as jumper's knee, affects the tendon below the kneecap and is common among athletes involved in repetitive jumping activities.
• 💡 Cryotherapy, such as ice massage, is an effective initial treatment for reducing pain and inflammation in acute patellar tendinitis.
• ⚠️ It is crucial to decrease activity levels that aggravate the condition to prevent further injury and allow healing.
• 👐 Cross-friction massage, as described by Dr. Cyriax, is a key treatment technique that can significantly improve symptoms by promoting proper healing of the tendon.
• 📏 The fibers of the tendon should be massaged across their direction to realign scar tissue, making the tendon stronger and less likely to re-injure.
• ⏳ Patients should ice the affected area for about five minutes multiple times a day to manage pain and swelling.
• 🏃‍♂️ When returning to activity, it's essential to gradually increase intensity, starting with lower mileage or lighter activity to avoid re-injury.
• 📊 A 10% increase in activity per week is a recommended guideline for safely returning to sports or exercise after injury.
• 🔍 It's important to differentiate patellar tendinitis from conditions like Osgood-Schlatter disease, which can cause similar symptoms but requires different treatment.
• 🎁 Bob and Brad recommend using high-quality massagers, such as those from Renpho, to aid in self-treatment and recovery at home.

Q & A

What is patellar tendinitis?

Patellar tendinitis, also known as infrapatellar tendinitis, is an irritation of the tendon below the kneecap (patella) that often occurs due to repetitive motion or excessive stress, particularly during activities like running or jumping.

What are common symptoms of patellar tendinitis?

Common symptoms include pain below the kneecap, tenderness in the affected area, and increased pain during activities that involve repetitive knee motion, such as squats, running, or jumping.

Who is Dr. Cyriax and what is his significance in treating patellar tendinitis?

Dr. Cyriax is considered the father of orthopedic medicine, known for developing treatment techniques for soft tissue injuries, including cross-friction massage, which is effective for treating conditions like patellar tendinitis.

What is the recommended first step for treating patellar tendinitis?

The first recommended step is to apply cryotherapy, such as ice packs or ice massage, to reduce inflammation and pain in the affected area.

What technique is suggested after the initial ice treatment?

After the initial ice treatment, cross-friction massage is suggested to help realign the fibers of the tendon, improve blood flow, and promote healing.

How should one perform cross-friction massage for patellar tendinitis?

Cross-friction massage should be performed by applying firm pressure with one or two fingers across the tendon fibers for about 15-20 minutes, ensuring to focus on any tender spots.

What are some recommended activity modifications during recovery from patellar tendinitis?

It is advised to decrease activity levels that exacerbate the pain, such as basketball or squatting, and to avoid high-intensity exercises until the condition improves.

What should one consider when returning to activity after recovering from patellar tendinitis?

When returning to activity, it’s important to gradually increase intensity, following a 10% rule to prevent re-injury, starting with lower intensity and shorter durations before progressing.

What equipment do Bob and Brad recommend for self-massage during recovery?

They recommend using massage devices from Renpho, which are adjustable and can effectively provide cross-friction massage, helping to ease the recovery process.

Why is it important to address patellar tendinitis promptly?

Prompt treatment is crucial to prevent the condition from worsening, which could lead to more severe injuries, prolonged pain, and the need for more intensive treatment options.