{"id":4820,"date":"2019-03-13T11:12:19","date_gmt":"2019-03-13T11:12:19","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=4820"},"modified":"2021-05-28T13:09:16","modified_gmt":"2021-05-28T13:09:16","slug":"10-best-exercises-to-heal-patellar-tendon","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/10-best-exercises-to-heal-patellar-tendon\/","title":{"rendered":"10 Best Exercises to Heal Patellar Tendon"},"content":{"rendered":"\n
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The patellar tendon is the ligament that connects the tibia to the patella, and it\u2019s common for people who have taken repetitive strain to their knees to develop inflammation, swelling or other injuries of the patellar tendon. Also called jumpers knee, it can commonly be seen in joggers, walkers and anyone who spends a lot of time on their feet putting pressure on their knees.
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It can be a very painful and uncomfortable condition, and in extreme cases it can even require surgery to fix if the condition has been allowed to progress to the point where it impairs movement \u2013 but there are plenty of exercises that you can do at home which can reduce your chances of ever needing knee surgery and help to heal the tendon after any recent severe injuries to the patellar tendon.
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Here are 8 of the best exercises to help heal patellar tendon injuries.
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1. Assisted Wall Squats<\/strong>
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Assisted wall squats are one of the best possible exercises for strengthening the knee, and it also happens to be good for several other muscle groups at a time, including the core and the back. It\u2019s often recommended as a natural recovery treatment after a patellar tendon injury, and it\u2019s also often used to strengthen the muscles <\/a>surrounding the spine if there are any back injuries present or when muscle strengthening is needed.
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Wall squats should be done while standing with the back against a wall and with one foot pressed up against the wall; the added assistance should come from a Pilates ball which ensures that you don\u2019t put more added pressure on the body than it can currently handle.
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This exercise can go a long way towards strengthening the patellar tendon after any injuries have occurred, and just a few minutes per day can help to further healing.
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2. Side Leg-Lift<\/strong>
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The side leg-lift can help to strengthen the patellar tendon, and it also happens to be one of the best exercises for helping to strengthen the hips and core. Explaining how to do the side-leg lift is pretty obvious, and it\u2019s exactly what it sounds like \u2013 lie on one side while extending one leg and lifting; do this straight up, and without putting too much pressure <\/a>on the knee.
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Several times in a row should count as a full exercise routine if you\u2019re doing this to heal an injured patella tendon: Adding any other exercises to this routine can strain the tendons more than they can handle, especially in the earlier stages of the injury.
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The side-leg lift can later become a more advanced exercise with the addition of an ankle weight, but again special care should be taken in order to avoid adding any excess strain to the knee.
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3. Back Leg-Lift<\/strong>
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The back leg-lift is a great exercise for strengthening the muscles of the lower back and the patellar tendon<\/a> at the same time, and doing this exercise just for a few minutes per day can really help both these groups to recover \u2013 or help them to be considerably stronger even when you don\u2019t have an existing injury to speak of.
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It works pretty much the same way as the side leg-lift, except for the back leg-lift you are traditionally lying your stomach \u2013 and much like the side leg-lift, it can be turned into a more advanced exercise by adding ankle weights to it once the tendon has started to recover.
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The back leg-lift is prone to injure the back is done to the point of excess: If you feel that any muscle groups are starting to hurt, pull, burn or get tired, that\u2019s your body telling you it\u2019s done enough.
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4. Mild Leg Press<\/strong>
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Mild leg press exercises can go a long way towards helping an injury of the patellar tendon to recover; usually, this exercise serves much of the same purpose as the leg-lift exercises described earlier on in this article except with the assistance of an exercise machine. It\u2019s pretty obvious that this exercise <\/a>can be adapted to suit your needs \u2013 if you don\u2019t have access to an exercise machine that can help you to do leg press exercises, just adapt the exercises and stick to the leg lifts that are described earlier.
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If you do have access to a leg press, moderate use can go a very long way when recovering from a patellar tendon injury or trying to strengthen the muscles in general. What\u2019s excellent about the use of a leg press is the fact that it can be adapted to fit several weights as your tendons start to strengthen.
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5. Light Step Exercises<\/strong>
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Light step exercises are excellent for strengthening the lower back, and helping to reinforce the muscles of the knee <\/a>over time; it can also be greatly beneficial to your recovery if you\u2019re trying to heal a patellar tendon injury, especially if the light step exercises are kept light and moderate for the recovery period, which could be as much as six weeks depending on the severity of the initial injury.
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Light step exercises can be done without a lot of equipment around the house, and as your body recovers you can adapt the exercise to suit your fitness level \u2013 like with other exercises, weights can be added in order to increase the tension, but this should only be done once the knee and tendons have healed to the point where doing this won\u2019t add too much pressure on the tendons and lead to a risk of further injuring the knee.
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6. Yoga<\/strong>
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The health benefits of yoga <\/a>are too many to list in one article, and it can be as good for your mental health as it is for your physical health; it\u2019s back on the increase, and more therapists and doctors are going on to recommend yoga as a great restorative therapy for the body, especially when trying to increase muscle and core strength or when recovering from an injury.
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Yoga is an excellent form of exercise due to the fact that it requires nothing but a yoga mat to start off with, and it can be greatly adapted to suit your level of fitness and the type of injury that you\u2019re trying to heal from. Like with any type of exercise, it\u2019s a good idea to start off with low-level, beginner exercises and work your way up as you\u2019re sure the tendons have healed.
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A yoga instructor can help too.
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7. Stretching<\/strong>
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The value of stretching should never be underestimated when we\u2019re talking about healing previous injuries \u2013 or when trying to prevent these injuries from happening again. Stretching is more than just something people tell you to do before you exercise: It actually serves a practical purpose, and if you stretch before you exercise, it helps to prepare your muscles for the tension <\/a>that\u2019s about to come \u2013 and stretching too after you exercise helps your muscles to \u201ccool down\u201d, reducing your chances of having muscle pain later
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At the same time, stretching can also help you to heal the patellar tendon \u2013 but like everything else mentioned on this list, you should approach it moderately and remember to take it to slow the moment you feel any form of strain, pain or discomfort through the muscles to avoid further or repetitive injuries.
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Stretching is an essential part of what helps to keep muscles healthy.
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8. Massage<\/strong>
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Massage <\/a>does much of the same to the muscles as stretching does in terms of working the muscles and helping to aid the release of lactic acid in the muscles \u2013 but without the added strain that exercise can place on the muscles. Massage is great to use before and after you exercise, and it\u2019s especially great if you are currently trying to recover from any type of muscle or tendon injury.
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Massaging sore and tired joints can help to promote healing and will definitely help to reduce inflammation and pain felt in the muscles, tendons and joints \u2013 and it can be combined with essential oils, medicated creams or the application of heat to further help enhance the effect and aid healing.
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If you have special needs, make a few appointments with a professional massage therapist who can make the best recommendations for what can help your specific injury to heal.<\/p>\n\n\n\n\n\n\n\n

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The patellar tendon is the ligament that connects the tibia to the patella, and it\u2019s common for people who have taken repetitive strain to their knees to develop inflammation, swelling or other injuries of the patellar tendon. Also called jumpers knee, it can commonly be seen in joggers, walkers and anyone who spends a lot […]<\/p>\n","protected":false},"author":3,"featured_media":4825,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4],"tags":[],"yoast_head":"\n10 Best Exercises to Heal Patellar Tendon<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Best Exercises to Heal Patellar Tendon\" \/>\n<meta property=\"og:description\" content=\"The patellar tendon is the ligament that connects the tibia to the patella, and it\u2019s common for people who have taken repetitive strain to their knees to develop inflammation, swelling or other injuries of the patellar tendon. 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