If you continue to have pain and inflammation after several days of taking these medications, see a doctor as soon as possible. You may have a more serious injury that requires different treatment.
The brace used here is a softer brace that you slide up your leg and over your knee. They typically have a hole in the front for your kneecap to stick out. This sort of treatment is more appropriate if you only have pain when using your knee. If you also experience pain while resting, it’s a better idea to take a break from activity for a few days.
Ice your knee for 20 minutes every 2 or 3 hours in the first 2 or 3 days after the injury. Using ice for more than 20 minutes at a time can burn your skin or result in nerve damage. Never fall asleep with an ice pack on. This treatment is beneficial for the treatment of quadriceps tendonitis within the first 48 to 72 hours following the injury or initial onset of pain. If you still have pain and inflammation, talk to a doctor or physiotherapist.
As with ice, don’t apply heat for more than 20 minutes at a time. Warmth can be applied for longer, but use your best judgment. If your skin starts to redden or feels painful to the touch, remove the heat source. Soaking in a warm bath is a good way to provide healing warmth to your knee. Moist warmth works better than dry warmth because you don’t risk dehydrating your skin.
If you have to take a break from training or exercise, get back into it slowly and gradually. You could further damage your knee by returning to activity at the same level you were at before the injury. If you have a coach or trainer, work with them to develop a training regimen that will get you ready for upcoming events without risking further injury to your quadriceps tendon, or to surrounding muscles and tendons.
If these activities are an unavoidable part of your training, start slow under controlled conditions. For example, if you are a soccer player recovering from quadriceps tendonitis, return to training by running on a padded treadmill rather than on the uneven terrain of the soccer pitch. If you feel pain with any of these activities, stop and provide RICE therapy to your knee. You may also want to switch to other training or conditioning exercises that don’t put undue strain on your knee or your quadriceps tendon.
If the tread of your shoes is worn, it may be time to get new ones. Most shoes are only “good” for a particular distance or amount of time. After that, any support and benefits you got when the shoes were newer will disappear. If it suits your budget, go to a specialty store and get specially fitted for shoes that will best support your feet while performing your chosen activity.
The doctor will ask you questions to get a complete understanding of your knee problems, including a history of your knee pain, any prior injuries, and when you first started experiencing issues. Most times, quadriceps tendonitis is diagnosed based on your history and a physical exam. If necessary, the doctor may have X-rays or MRIs done on your knee to further assess your condition before making a final diagnosis.
A physical therapist will prescribe exercises designed specifically for your injury, your normal activity level, and the activities to which you want to return. If you’re a more serious athlete who regularly works with a trainer or coach, your physical therapist may work with them to develop your rehabilitation plan.
The muscles you should feel working the hardest are your glutes. If you feel the exercise more in your back, hamstrings, or quads, this means one of two things: either you are compensating for a muscle imbalance, or you’re not doing the exercise with correct form. Check and correct your form as necessary, and do the exercise a few more times to see if you get the same result. If you still feel the exercise somewhere other than in your glutes, try some exercises to strengthen your glutes.
Retraining your gait is not a short-term project. Particularly if you’ve gotten used to walking a certain way over the course of several years, it can take a long time to fix problems. In addition to gait retraining, you’ll also have to strengthen opposing muscles to correct the imbalance.
Your warm-up should directly cater to the activity you’re going to be doing. if you’re running, your warm-up will be different than if you’re lifting weights.
Hold the “sitting” position for 10 to 20 seconds, or as long as you can do so without knee pain. Raise back up and repeat 5 to 10 times, or as many as you can do comfortably. This static exercise will gradually build strength in your quadriceps muscle, and is safe to do in most cases even while recovering from quadriceps tendonitis.
Release and repeat 5 to 10 times if you can do so without pain or discomfort. You can do this exercise 2 or 3 times a day. Static quadriceps contractions are good for increasing strength in your quadriceps if your tendon is too injured to bear weight.
Hold the stretch for 10 to 20 seconds, then release. Make sure to do the other side, even though it isn’t injured. You don’t want to create an imbalance. You can do this stretch 2 or 3 times a day, or whenever your leg feels tight or your knee feels stiff. Don’t press your foot further than you can without pain or discomfort.
Swimming works your entire lower body, so can help correct muscle imbalances you may have developed.
When you hold a yoga pose, your body sends blood and oxygen to the areas working the hardest. This can reduce inflammation and promote the healing process. Make sure you choose a class that emphasizes form and proper alignment and provides accommodations if you can’t get into the full pose right away.
