The quadriceps tendons go around the kneecap and connect those muscles in the front of the thigh to the bone in the lower leg. These tendons can become inflamed, usually due to overuse of the knees in activities that require jumping or sprinting. Symptoms include pain in the lower thigh, above the kneecap, particularly during knee movements, and joint stiffness, especially in the morning. Surgery is only rarely required to treat tendonitis. Usually, your condition will improve with targeted exercise or physical therapy, which can strengthen your quadriceps, correct muscle imbalances, and improve knee joint function.
Steps
Method 1 of 3: Relieve Pain and Inflammation
Step 1. Take an over-the-counter anti-inflammatory
Immediately after the injury and for the following days, an anti-inflammatory such as aspirin or ibuprofen can help reduce inflammation and pain in the tendon. If you can't take those medications, try acetaminophen for pain relief.
If pain and inflammation remain after a few days of medication, see a doctor right away. You may have a serious injury that requires different treatments
Step 2. Use a brace or knee band when exercising
Compression wraps and knee braces, which you can buy at sporting goods stores or pharmacies, keep the kneecap in proper alignment, so you experience less pain while exercising.
- In this case the brace is made of an elastic fabric and can be slipped over the knee like trousers. They usually have an anterior hole in which to insert the patella.
- These treatments are appropriate if you only feel pain when you bend your knee. If you feel unwell even at rest, it is best to avoid physical activity for a couple of days.
Step 3. Follow the RICE protocol
This acronym stands for Rest, Ice, Compression and Elevation. Apply a compression bandage around the knee to reduce swelling, then cover it with ice wrapped in a towel. Lie on a comfortable surface, such as a bed or sofa, keeping your legs and knees elevated.
- Apply ice for 20 minutes every 2-3 hours for the first 2-3 days after the injury. Using ice for more than 20 minutes can cause burns and nerve damage. Never fall asleep with ice on your skin.
- This treatment is useful for quadriceps tendonitis within the first 48 to 72 hours of injury or pain. If after three days you still feel pain and inflammation, see a doctor or physiotherapist.
Step 4. Apply heat once the inflammation has subsided
After 3 to 4 days of RICE therapy, knee inflammation should be significantly reduced. Switch from ice to heat to promote circulation in the knee and encourage healing.
- As with ice, do not apply heat for more than 20 minutes. This treatment can be used for longer periods, but use common sense. If your skin starts to redden or hurts when you touch it, move the heat source away.
- Taking a warm bath is a great way to warm your knee. Moist heat has a better effect than dry heat, because it doesn't risk dehydrating the skin.
Step 5. Modify your exercise program to prevent overuse
If you are training for a particular event, you may be tempted to return to your normal activity level as soon as your knee no longer hurts. However, your injury can get worse if you don't wait for the correct recovery time.
- If you have taken a break from training or physical activity, resume your program slowly and gradually. You risk further damaging your knee by restarting the activity at the same level you were in before the injury.
- If you have a trainer, develop a training program with him that will prepare you for future events without risking further injuries to the quadriceps tendon, or to nearby muscles and tendons.
Step 6. Avoid activities that work the quadriceps tendon
The type of workouts performed is as important as the duration and frequency. Activities like running and jumping can make your condition worse.
- If the activities described are an unavoidable part of your training, resume the exercises slowly and in a controlled environment. For example, if you are a footballer recovering from tendonitis, restart your workouts by running on a treadmill and not on the rough ground of the pitch.
- If the exercises cause you pain, stop immediately and repeat the RICE therapy for the knee. You should also modify your training program so that you don't overload your knee and quadriceps tendon.
Method 2 of 3: Improve Knee Function
Step 1. Evaluate the choice of footwear
If the shoes do not fit you well or are not suitable for the surface you are training on, they can put excessive stress on the joints and tendons. Make sure you are wearing the correct shoes for your business, the right size and in good condition.
- If the sole is worn out, it's time to buy new shoes. Many shoes remain intact only for a particular distance or period. Beyond that limit, they no longer guarantee all the benefits and foot support they offered when new.
- If it's within your budget, go to a specialty store and buy bespoke shoes that can support your foot during physical activity.
Step 2. Schedule a doctor's visit to get a diagnosis
To treat quadriceps tendonitis, you need treatment from a qualified physician or physiotherapist. This is not a condition that usually heals on its own.
- To better understand your knee problems, your doctor will ask you about previous injuries, cases where you have experienced knee pain, and when the problem started.
- Often, quadriceps tendonitis is diagnosed based on history and a physical exam.
- If necessary, your doctor will request an X-ray or MRI of the knee to evaluate your condition before making a definitive diagnosis.
Step 3. Undergo physical therapy for 4-6 weeks
Quadriceps tendonitis recurs more often when athletes fail to meet recovery and rehabilitation times before resuming physical activity. Tendons need at least a month of physiotherapy to heal completely.
- A physical therapist will recommend specific exercises for your injury, your normal form and the level of activity you want to resume.
- If you are a good athlete and you regularly work with a trainer, your physical therapist will develop your rehabilitation program with him.
Step 4. Try a single leg bridge to identify muscle imbalances
Lie on your back. Keep one leg straight and bend the other so that your foot is flat on the ground. Contract your core and lift your chest up to form a straight line from the knees to the shoulders. Hold for 10 seconds and notice which muscles you feel the most pulling.
- The muscles you should feel working the most are the glutes. If the exercise causes you to strain your back, hamstrings or quadriceps more, this can have two causes: you are compensating for a muscle imbalance or you are not doing the exercise correctly.
- Check your technique and make the necessary corrections, then repeat the exercise a couple of times and see if you get the same result. If you still feel the movement strain some muscles more than your glutes, train to strengthen them.
Step 5. Change your pace
Muscle imbalances can cause uneven walking that redistributes weight, putting more weight on the joints of one part of the body. If you are working with a physical therapist, they will evaluate your pace and notice if you have any defects to correct.
- Changing the way you walk is not a short-term project. If you have been used to walking a certain way for years, it can take a long time to correct the problem.
- In addition to changing your pace, you will also need to strengthen opposite muscles to correct the imbalance.
Method 3 of 3: Increase the strength and flexibility of the quadriceps
Step 1. Warm up before exercising
Especially if you're recovering from tendonitis, warming up is essential to prevent fatigue or injury. Even if you just want to go for a walk, warm up a little to stimulate circulation in your muscles and prepare your body for physical activity.
You should do warm-up exercises suitable for the activity you want to undertake. If you're going to run, you need to warm up differently than lifting weights
Step 2. Start by sitting against a wall
Stand one thigh away from the wall. Keep your shoulders back to bring your shoulder blades closer to your spine. Lower your chest by bending your knees 90 degrees.
- Maintain the sitting position for 10-20 seconds or until you feel pain in your knee. Stand up and repeat the exercise 5-10 times or as many as you can handle.
- This static exercise allows you to gradually build up your quadriceps and is also safe if you are recovering from tendonitis.
Step 3. Do static quadriceps contractions
Sit on a flat, sturdy surface with your injured leg stretched out in front of you. Place your hand on your thigh above the knee so you can feel the contraction. Contract your quadriceps for about 10 seconds.
- Release and repeat 5-10 times if you don't feel pain or discomfort. You can do the exercise 2-3 times a day.
- Static contractions allow you to strengthen the quadriceps when the tendon has been injured too badly to support the weight of the body.
Step 4. Stretch your quadriceps with stretching
Lean against a chair, table, or other stable surface. Lift the foot of the injured leg and pull it towards your buttocks (or where you can get to). Push your foot against your buttocks while breathing deeply.
- Hold the position for 10-20 seconds. Make sure you repeat the exercise with the other leg, even if it isn't injured. Don't create an imbalance.
- You can do this 2-3 times a day or when you feel the leg muscle harden or the knee get stuck. Don't stretch the muscle any further when you feel pain or discomfort.
Step 5. Swim instead of running
Swimming is a low-impact exercise that you can do even when recovering from quadriceps tendonitis. It allows you to strengthen your quadriceps and surrounding muscles, so that you can avoid the problem in the future.
Swimming works your entire lower body, so it can help you correct any muscle imbalances you have developed
Step 6. Try a yoga class
Yoga is good for all joints, it can strengthen the knees and leg muscles. A medium intensity yoga class allows you to gradually strengthen your leg muscles, core and at the same time increase the flexibility and mobility of the joints.
- When you take a yoga posture, your body sends blood and oxygen to the busiest areas. This can relieve inflammation and promote healing.
- Make sure you choose a course that favors technique, correct posture, and where you can get help if you can't get into the right position right away.
