Patellar Tendinopathy Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Bridge in lying
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side.
- Lift your hips off the floor. Lift as high as you feel comfortable but no higher than a straight line between hips, knees and shoulders.
- If you feel discomfort, then try squeezing your tummy and bum muscles before starting the lift.
- Hold at the top for 5 seconds.
- Push up as far as you feel comfortable, and pain and stiffness allow.
2. Split squat hold
- Perform this exercise on a non-slip surface in suitable footwear.
- Place the affected leg forward and the other back to form a comfortable stride with the feet hip-width apart – you can gently hold on to a firm surface/object for balance and support.
- Keep the chest up and core engaged whilst simultaneously bending both knees so that the hips lower directly downwards – focus on having more weight through the front leg.
- Bend the front knee to a position that you can hold for the recommended time period.
3. Straight leg raise
- Lay flat on your back or sit supported upright with the targeted leg out straight and the resting leg bent.
- Squeeze the muscles at the front of your thigh to push the knee straight.
- Maintain a straight knee whilst raising the whole leg up towards the ceiling.
- Hold at the top for 5 seconds and then slowly lower the leg back down and gently release the pressure.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This is the next set up in the plan. More focus is given to progressive loading of the tendon and strengthening the quadriceps muscles which power the kneecap and tendon. This plan is likely to give some pain which is expected and nothing to worry about (3). Pain level should be manageable around 5/10 on a pain scale.
- 0
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 910
This plan is more challenging and is target at progressive loading of the tendon and supporting structures. This plan is likely to give some pain which is expected and nothing to worry about (3). Pain level should be manageable around 5/10 on a pain scale.
- 0
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 910