The Truth About Patellar Tendonitis
Patellar tendonitis is a problem that is distinguished by pain that aggravates the tendons which link the patella (or kneecap) to the tibia (known as the shinbone.) The patellar tendon’s main job is to work together with the quadriceps muscle and the quadriceps tendon, to allow your knee to extend, and these tendons generate the power for this important motion. The patellar tendon, like other tendons, is made of tough fiber like chords. These chords are encircled by a lining of intricate vessels which funnel nutrition to the tendon. When nutrition is not reaching the tendon, inflammation and pain result. The patellar tendon is very important for all ranges of physically active people, most certainly athletes, because this tendon is used when a person is jumping, running, kicking a ball, or pedaling a bicycle.
What Causes Patellar Tendonitis?
As is the case with all tendonitis, patellar tendonitis manifests itself because of overuse, or repetitive stress. When the patellar tendon is overburdened, particularly during physical training or workouts, the tendons experience stress trying to keep up. This stress results in small tears in the tendon, which encourages the body’s natural response to heal itself, by sending more nutrients via the vascular channels. As is often the case, the tendon can’t compete with the repetitive stress inducing activity, so inflammation and tenderness ensue.
Patellar tendonitis is a particularly painful form of tendonitis. Many sufferers report that the pain will grow until it becomes a constant, dull pain that is present even when the individual is not engaged in any activity. It often gets bad enough to keep the sufferer from sleeping. Patellar tendonitis more often than not occurs in athletes who have to jump frequently in sports like basketball, soccer, and volleyball. Due to the association with pain felt in the knee while jumping, this condition is often called the jumper’s knee. The same is true for it’s twin, “runner’s knee.”
You can injure the patellar tendon in numerous ways. The most indisputable ways being to fall hard on the front part of the knee, or for an object to strike it. This sudden trauma will agitate and inflame the tendon temporarily, but it doesn’t often produce the micro-tears and severity of inflammation found in long-term injury. Sudden acute stress, however, is not as prevalent a cause as repetitive stress related patellar tendonitis. In a sense, sudden trauma is an easier cause of patellar tendonitis to recover from because it doesn’t involve tearing, which produces scar tissue. Scar tissue will make the affected area more stiff and rigid, reduce flexibility, and result in a much longer healing process. It is not unusual for “normal” healing periods to last well over six months.
Another tricky way patellar tendonitis sneaks up on the unsuspecting victim, is to be lurking in cold weather climates. The chances of patellar strain are increased dramatically when an individual is training excessively in cold weather. Overuse in frigid temperatures attacks the tendons when they are cold, stiff, and brittle. This makes the tendons extra vulnerable to small tearing and distress. A cold weather preventative patellar remedy would be to layer warm clothing appropriately while exercising in cold temperatures. It is wise to wear clothing.
Wear weather appropriate clothing when training
Perhaps the most reported cause of patellar tendon injury is very similar to a train jumping it’s tracks. It’s referred to as “mis-tracking” of the tendon, named because the tendon jumps out of the canal at the uppermost part of the shinbone, and over the knee cartilage. This happens primarily right in the middle of heavy exertion, and is said to be quite painful. Also if you have ever experienced fallen arches, or have had related arch issues, you may be so inclined to investigate shoe inserts. Proper support in your footwear prevents the arches from falling, and in turn, keeps the shinbone from twisting and causing the track jumping described above.
How Do You Treat Patellar Tendonitis?
1. Rest is by far the best way to cure patellar tendonitis.There are consistent remedies and measures to take if you believe you have developed patellar tendonitis. Most importantly, stop the activity which caused the injury in the first place! All movement doesn’t have to be arrested, but running (especially downhill) or jumping should be completely eliminated.
2. Ice the injured and inflamed area. Ice packs directly after the activity, applied a couple of times a day for at least twenty minutes, will significantly aid in the reduction of swelling. Once the swelling is under control, the tendon is able to transport essential nutrients to the damaged area where before it was unable to. Healing will become much swifter once the vascular tissue is no longer obstructed.
3. Try over the counter, anti inflammatory medications to ease pain and reduce swelling. As always, be cautious not to mask your pain with medication, which can lead to re-injury. However, non prescription medications which aid pain and swelling can make the healing process faster and easier.
4. Massage the area with the aid of a professional, or on your own, all along the leg area to encourage blood flow. Blood flowing to the affected area carries essential oxygen and nutrients, which helps everything.
More Healing Tips for Chronic Tendonitis
5. Investigate using a brace, or a special knee strap, called the Chopat strap. Both of which have been reported to help many people if used properly, to reduce pressure on the strained patellar tendon.
6. Pay attention to stretching and warming up. Finally, as is strongly advised with all tendonitis treatments, if the individual includes stretching before exercise or repetitive activity, their muscles will appreciate it immensely. Cooling down stretches are excellent injury insurance as well. Remember, a body that is introduced to a regular stretching routine, combined with exercise, will become a limber and strong body capable of escaping injury.
