Exercises to Control Quadriceps Tendonitis

Posted by Rao K. Ali on September 6th, 2021

Have you recently felt pain in your knee front? The chances are that you have a problem in your quadriceps tendon. You would wonder what a quad tendon is? This tendon links the large quadriceps or thigh muscle to the top of the kneecap and works to shift forces from the lower foreleg and feet to the trunk. And when this tendon gets hit to be unbearable force or repetitive motion quadriceps tendonitis, you are likely to develop quadriceps tendonitis. A doctor can better suggest you the treatment. However, there are some beneficial exercises to control quadriceps tendonitis which you must know. So, this article is based on those exercises.  

What are the Causes?

You may suffer from quadriceps tendonitis when the large quad tendon gets inflamed or breaks down due to excessive load. This condition is usually common in athletes involved in rigorous sports like rugby, racing, or volleyball.

Tendonitis does not occur instantly. Usually, there is a background of abrupt increase in training frequency that may affect your tendon. Besides, this disorder occurs in aged people who follow an active routine as they might suffer from calcification of tendons. Hence, this condition can lead to tendon irritation and pain.  

How to Diagnose?

Typically, the most common signs of tendonitis include:

  • Pain in the front side of the knee that aggravates during and after the activity. You may feel the pain at a specific spot that is right above your patella or kneecap.

  • Usually, there is no inflammation, joint locking, or the knee giving way.

  • Sensitivity when touching the affected tendon.

When you visit a consultant, they may closely examine your knee to dismiss other sources of pain like osteoarthritis, fat pad impingement, ripped meniscus, pes bursitis, house maid’s knee, and patellar tendonitis.

One of the most successful ways to diagnose this condition is to examine the inside of the knee through imaging tests like ultrasound, MRI scans, and x-rays.

What is the Treatment?

Generally, we use essential treatments for this condition. A few examples of the treatment embrace moderating your activity levels, soft tissue massage of your foreleg, anti-inflammatory medication, and muscle-strengthening workouts. Generally, the strengthening workout routine help improves leg pain, so an expert should monitor these exercises.

However, if the simple treatment fails, your doctor may recommend another treatment. Other therapies include GTN patches, shockwave treatment, or shots. And if all treatments fail, surgery might be the solution.

What is injection therapy?

Injection therapy is usually recommended when essential treatments like workouts and shockwaves do not improve the condition. Some options for injection therapy include cortisone shots, but these are generally unsafe. However, needle tenotomy is believed to stimulate swelling and speed up the healing process. Also, many physicians use a Platelet-Rich Plasma (PRP) treatment to boost healing. Though this treatment has some evidence for tennis elbow, there is little proof for quadriceps tendon. Hence, experts recommend using ultrasound to improve precision and ensure the jab hits the right spot.

Which Exercise Help Control This Condition?

Experts suggest that muscle stretching and strengthening workouts can help relieve pain, rigidity, and feebleness due to tendonitis.

Stretches

If you have stiff muscles, it can aggravate quadriceps tendonitis by influencing the way you move. You must stretch your quadriceps, hamstrings, and calf muscles to improve this condition. You must hold every position for half a minute and repeat it three times. So, if you adopt the proper technique, you will undoubtedly feel a firm pull without any pain behind knee

Quadriceps Stretching

You should stand straight while your feet are shoulder-width apart. Then, move your left leg for almost three feet. After this:

  1. Flex both your knees and rest your left limb on the floor. You should keep your body in an upright position and shift your weight forward on the front limb unless you sense the stretch at the front side of your left hip.

  2. Flex your left knee from this position and use your left hand to grip your left foot. You may then feel a stretch along the front side of your quad, from your hip region to the knee.

  3. Repeat the same on your other leg.

Hamstring Stretches

Stand straight while your feet are separated by shoulder width. Then, flex your left knee and move your right leg straight out in front, allowing your heels to rest. You should keep your right knee straight, flex forward at the hips unless you sense a solid pull along the backside of your quad. After this, pull your toes up towards the roof to deepen the stretch.

Calf Stretch

Position your hands against the wall (at abdomen height). Then, move your right leg backward for almost three feet. Next, flex your left knee while keeping your right knee straight. After this, lean your body forward unless you sense a firm grip along the backside of your calf muscle. Fluctuate this stretch by marginally flexing the back knee to target various calf muscles.

Muscle Strengthening

If you are suffering from tendonitis, your quads can become weak as you avoid some normal activities. Hence, practicing strengthening exercises too early during the healing period can worsen your pain. So, you should perform these after you can walk or may consult your physiotherapist for expert advice.  

Step-ups

You can initially perform step-ups using a minute box (4-inches), then proceed to 12-inches as your strength enhances. First, step on the box with your feeble leg, then fully flatten your knee as you stand on the topmost of the box. Then, step backward with your healthy leg.

After performing this workout a few times, step off the front side of the box, sinking yourself with the feeble leg. This movement further involves the quad muscles. Stepping up sideways and crosswise can also be helpful. Work ten step-ups at one time, and perform three sets.

Squatting

You should perform the squats while your backbone is against the wall. First, lean on the wall surface and step your feet out in front, almost two feet. Then, flex your knees and slide down the wall unless your quads are parallel to the ground. Maintain it for two seconds, then stand again. Perform almost three steps of 10 repetitions. Carry on with this exercise by performing squats without the support of the wall. As you build up your strength, allow your buttock to drip below your hips.  

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Rao K. Ali

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Rao K. Ali
Joined: July 18th, 2021
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