I have been wrestling with (self diagnosed) patellar tendonitis for the last six months. I originally went to a physio who suggested cross training and stretching.
This largely hasn't worked and I'm now getting frustrated and without a cure I can't run quickly.
I have been reading on the Web about tendon straps and wondered if anyone has experience of trying one and whether it worked. Alternatively, anyone recovered from this injury who has any tips?
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I am having one session of physio a week where the main treatments are ultrasound and the thingummy where you have electric currents passed through electrodes at the injury site. He has also given me a infrapatellar band to wear which basically applies pressure to the tendon area. I don't wear this to exercise which mainly consists of swimming and light cycling.
I would be interested to hear from people who have made a complete recovery. This would definately boost my morale as not running is a drag.
By tendon strap do you mean strapping to correct the movement of the patella into the right 'grove'? If so, the only advice I can give is that this can be different for each individual and corrections can be in opposite directions. Which I guess if you get it wrong would worsten the problem.
Firstly, it spreads pressure across the patellar tendon and relieves individual stress points.
Secondly, it lifts the patellar slightly again relieving pressure - as a subset of this it can help tracking.
Finally it reduces vibrations across the tendon (caused by running).
That the theory anyway! Personally I have no confidence that it will work but am getting desperate.
They are comfortable to wear and only cost a tenner (phone PhysioMed on 01457 860444), so you have nothing really to lose by trying it, and no I don't work for the company.
I was told the whole point of the strap is to help with the tracking.
Cheers
Rob
Let see how I get on.
However, I think stretching all muscles rather than just one area is what's needed (unfortunately).
Good luck,
Rob
PS - I also got orthotics to solve the tracking problem as I'm very flat-footed and while these are not cheap I truly believe that most of my problems from tight muscles is caused by the pronation problem I have. I'm not a doctor - it's just my humble opinion.
Stretching like mad at the moment - quad stretches - where you raise your foot behind you but hold it with the opposite hand - so you're pulling it across.
Thing that really makes the difference for me tho - and which I do the day after every long run - is going to the gym and having a strap behind the knee - suspended from a point attached to a pulley just a bit higher than the knee - with upto 20lbs weight on it - then just straightening the knee and slightly bending it again. You could do this with a rubber band thingy - max reistance - suspended from a door knob (door closed!!)
This exercises the inside quad muscle - which if weak allows the knee cap to be pulled to the outside - hence the rubbing on the o'side of the knee and the soreness.
Running for me works the lateral quads only so I have to artificially work the inner ones to stop them being overpowered and literally pulled out of place.
I then had physio for 3 mths (electro. and massage) and it seemed to cure it. I promptly started training again and it went completely again.
In short, I lost a whole year's training and my exercise regime went from 40 miles/wk. to 6 mls /wk. max.
The only cure is total rest for several months, then gradually build up your training again (preferably on soft ground). I feel only now am I almost back to normal after 2 years. I still wear a knee strap for re-assurance but don't really think it does anything.
The Cortisone injection followed by another couple of weeks rest has done it.
I have also been doing lots of cross training and this combined with regular stretching seems to be gradually relieving the problem.
Glad to see you're running again Keith - be careful though.
Another PT club member. Been suffering for 2years and am now showing very very slow improvement due to lots and lots of stretching. Been told by phyio to concentrate on stretching quads (building strength later) but greatest revelation was stretches for glute med. Basically i overpronate and am built with lopsided! Best advice I can give is stretch, stretch, stretch every muscle you have. Pair this with a core programme (like pilates) It's going to take me a good while yet but I'm getting there.
As for knee straps I have one and I'm not convinced.
Varies. 2009 managed to do Warrington Half withminimal training (and I mean minimal!!) but 2010 was a write off...less than 100 miles in total. Now feeling more stable and so far this year have done 2miles and 2x 3miles virtually a week apart. Hoping to try a couple of short runs next week.
Have failed at first hurdle so many times...slowly,slowly,slowly this time. Even leaving my watch at home and running with my very fat, lazy, slow labrador as a pacer!
With 13 miles accumulated this year I now have slight discomfort in OTHER knee! Resting again. Grrrrrrr.
Think I may have overdone it with lunges/squats/pilatesy type stuff. I'm honestly taking it so so easy though.
Keep looking at those boards. Where did you get yours?
I got this one:
http://www.amazon.co.uk/66FIT-ADJUSTABLE-WOODEN-SLANT-BOARD/dp/B001AGTI4W/ref=sr_1_1?ie=UTF8&qid=1296209409&sr=8-1
Here are some useful links about the squats:
http://eccentric-exercises.blogspot.com/
http://www.livestrong.com/article/210666-patellar-tendon-rehab-exercises/