How do you treat patella tendinopathy?
Do you have a nagging pain at the front of your knee? It might be patella tendinopathy! Here we will discuss what this is and what you can do to treat it.
What is patella tendinopathy?
Patella tendinopathy (commonly known as Jumper’s knee), is caused by repetitive stress or overload on the patellar tendon, which connects the patella (kneecap) to the tibia (shin bone).
The condition is most commonly seen in athletes who participate in jumping and landing sports, such as basketball, volleyball, and track and field events. The repeated jumping and landing activities place significant stress on the patellar tendon, leading to micro-tears and damage to the tendon fibres.
The condition can cause significant pain and limit mobility, making it difficult to perform daily activities and participate in sports.
What are the causes of patella tendinopathy?
There are several factors that may increase the risk of developing patella tendinopathy. One of the most common risk factors is overuse, particularly when the activity involves repetitive jumping and landing. This can place excessive stress on the patellar tendon, leading to inflammation and damage to the tendon fibres.
Another common risk factor for patella tendinopathy is poor biomechanics (the way you move and weight bear through your body).
For example, weak quadriceps muscles or tight hamstrings can place extra stress on the patellar tendon, increasing the risk of developing the condition.
Abnormalities in foot and knee alignment, such as flat feet or knock knees, can also contribute to the development of patella tendinopathy.
Age and gender may also play a role in the development of patella tendinopathy. The condition is most commonly seen in males and athletes between the ages of 14 and 30. However, it can occur in anyone who engages in activities that place stress on the patellar tendon.
Other factors that may increase the risk of developing patella tendinopathy include a history of knee injuries, poor nutrition, and certain medications, such as fluoroquinolone antibiotics.
It is important to recognize the risk factors for patella tendinopathy and take steps to prevent the condition from developing. This may include proper warm-up and cool-down techniques, using proper technique during activities that involve jumping and landing, and ensuring that you are wearing appropriate footwear for your sport or activity.
Additionally, maintaining good strength and flexibility in the muscles around the knee joint can help to reduce the risk of developing patella tendinopathy.
What are the symptoms of patella tendinopathy?
The symptoms of jumper’s knee can vary depending on the severity of the condition. Initially, patients may experience pain and stiffness in the front of the knee, just below the kneecap.
This pain may worsen with activities that involve jumping or running, and may improve with rest.
As the condition progresses, the pain may become more constant and may interfere with daily activities, such as climbing stairs or walking.
In some cases, you may also experience swelling or tenderness around the patellar tendon, which may make it difficult to bend or straighten the knee. Some may also notice a clicking or popping sensation in the knee when they move.
Left untreated, patella tendinopathy can become chronic and may result in a partial or complete tear of the patellar tendon. If you are experiencing any of these symptoms, it is important to seek medical attention to receive an accurate diagnosis and appropriate treatment. We can work with you to develop a personalised treatment plan to help alleviate your symptoms and promote healing of the affected tendon.
How can physiotherapy help following Jumper’s knee?
Physiotherapy is a crucial part of the management of Jumper’s knee. The goals of physiotherapy treatment are to reduce pain, improve function and strength, and promote healing of the tendon. Depending on the severity of the condition, treatment may involve a combination of exercises and manual therapy techniques.
One of the most important components of physiotherapy for Patella tendinopathy is exercise therapy. Exercise can help to strengthen the muscles around the knee joint, including the quadriceps, hamstrings, and gluteal muscles.
This can help to reduce stress on the patellar tendon, promote healing, and prevent future injury. Specific exercises may include eccentric strengthening exercises, as well as balance and proprioceptive training.
Which exercises should I try for patella tendinopathy?
Single leg squat
Stand on one foot. Squat down by bending the knee as far as you are comfortable.
Then try to stand back up, bringing your hips through.
Make sure you keep the middle of your knee-cap in line with the middle toes of your foot.
Repeat the exercise 10 times, twice a day.
Incline single leg squat
Stand tall on an inclined step or other sloping surface.
Lift the unaffected leg and squat down with the affected leg, then put the unaffected leg down and use it to rise back to the starting position while using the affected leg as little as possible.
Hold for 10 seconds (or as able).
Repeat the exercise 10 times, twice a day.
Hamstring stretch
Sitting down on the edge of a chair, straighten one leg in front of you.
Keeping your back straight, gently lean forwards with your hands along the front of your thigh.
You should feel a stretch behind the back of the leg and the calf. Hold this stretch for 10 seconds. Repeat the exercise 10 times, twice a day.
Eccentric step downs
Stand on the side of a step or box.
Move one leg away from the side of the step.
Lower into a squat position as you touch your heel on the floor.
Hold this position for 10 seconds.
Return to the start position.
Repeat the exercise 10 times, twice a day.
Manual therapy techniques, such as soft tissue massage, stretching, and joint mobilisation, may also be used to help reduce pain and improve function. These techniques can help to improve circulation to the affected area, reduce inflammation, and improve range of motion in the knee joint.
In some cases, modalities such as ultrasound, electrical stimulation, or laser therapy may be used to help promote healing of the affected tendon. These modalities can help to increase circulation to the area, reduce pain, and promote tissue healing.
It is important to work with a physiotherapist to develop an individualised treatment plan for patella tendinopathy. Treatment may vary depending on the severity of the condition, as well as any previous injury, activity level, and overall health. In addition to exercise therapy, manual therapy, and modalities, treatment may also include education on proper training techniques, footwear selection, and nutrition.
Recent research has shown that a combination of exercise therapy and manual therapy techniques, such as soft tissue massage and joint mobilisation, can be effective in reducing pain. It is important to continue with regular physiotherapy treatment and follow-up care to ensure the best possible outcome and prevent future injury.
What is the expected time of recovery for Jumper’s knee?
The expected time of recovery for patella tendinopathy (Jumper’s knee) will vary depending on the severity of the condition and the individual patient. With proper care and treatment, most patients can expect to return to their normal activities within six to twelve weeks.
It is important to work closely with a physiotherapist to develop a personalised treatment plan and monitor progress throughout the recovery process to ensure the best possible outcome.