These knee tendonitis exercises and stretches can help relieve the pain and irritation caused by knee tendonitis.
Tendonitis is basically when the connective tissue of the muscle to bone (tendon) becomes inflamed or irritated. When it’s in the knee, the most common tendon is the patellar tendon. This can cause a lot of pain and irritation in the whole knee.
The first stretch is a hamstring stretch. You can stretch the hamstring many different ways, and you can check them out in my hamstring stretching video. Today I will show you the stretch with a strap or belt. Put a loop around your foot, and use the strap to bring your leg straight up into a stretch. Try to keep your knee straight, and don’t let it bend. You should feel the stretch in the back of your leg. Hold the stretch for 30 seconds, and do it three times on each side.
The next stretch will be on your stomach, or in prone. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.
Now you will do a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Use slow controlled movements to make sure you are using the muscles and not momentum. Start off with ten, and work your way up.
Then, you are going to lie on your side. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. This is going to work your hip abductor muscles. Then you are going to work the bottom leg working your hip adductor muscles. Same as above, keep the leg straight. Start with ten of each of these, and do both sides.
Finally using the resistive band for the last exercises, put one end in the door and close it tight. Wrap the band around either leg. You will do the exercises on both legs. The leg that has the band on it is working dynamically or with movement. The other leg is working statically to keep you stable. You will keep your leg straight and try not to bend your knee. Stand with the band across your body. With the band anchored in the opposite direction you will kick. Kick out to the side away from you into hip abduction. Keep your foot straight forward and your leg straight. Now turn towards the band, and kick behind you. The last one with the band is called terminal knee extension (TKE). Wrap the band around your knee right at the bend. Have the band anchored in front of you. Try to keep your foot down the whole time, where it doesn’t come completely off the floor. Now lift your heel until your knee bends, and then control it back down. You can do all of these 10 times, and then work your way up from there.