The quadriceps tendon is the tendon that wraps around the kneecap and connects the quadriceps muscle at the front of the thigh to the lower leg bone. These tendons can become inflamed, usually as a result of overuse of the knee from a lot of running and jumping. Symptoms of this condition include pain in the lower thigh just above the kneecap (especially when wearing the knee), and joint stiffness, especially in the morning. Surgery is rarely needed to treat quadriceps tendonitis. Usually, this condition can be reversed with integrated exercises, or physical therapy to strengthen the quadriceps, correct muscle imbalances, and improve knee joint function.
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Method 1 of 3: Reducing Pain and Inflammation
Step 1. Take anti-inflammatory drugs
Immediately after the injury or for several days afterward, use an anti-inflammatory drug such as aspirin or ibuprofen to relieve pain and inflammation in the tendon. If you can't take an anti-inflammatory, try taking acetaminophen instead.
If you continue to experience pain and inflammation after a few days of taking these medications, see your doctor immediately. You may have a more serious injury and need other treatment
Step 2. Wrap or wear a brace when exercising
Compression plasters or knee braces can be purchased at pharmacies or sports stores and help straighten the kneecap so it doesn't hurt during exercise.
- The brace used here is a softer type and is tucked from the foot to the knee. This brace usually has holes to accommodate the kneecap.
- This treatment is more suitable if you only experience pain when wearing your knee. If the pain also appears at rest, you should not move for a few days.
Step 3. Follow the RICE guide
RICE stands for Rest (rest), Ice (ice compress), Compression (compression), and Elevation (raised). Wrap a compression bandage around the knee to reduce swelling and place an ice pack wrapped in a towel over it. Then, lie down on a flat surface, such as a bed or sofa, with your feet and knees raised.
- Ice your knee for 20 minutes every 2-3 hours for the first 2-3 days after the injury. Wearing ice for more than 20 minutes will burn the skin or damage nerves. Never sleep while applying ice to your feet.
- This treatment is suitable for recovering quadriceps tendonitis during the first 48-72 hours post-injury or the initial point of pain. If you still have pain and inflammation, contact your doctor or physiotherapist.
Step 4. Hot compress after the inflammation is gone
After 3-4 days after RICE therapy, the inflammation in the knee should significantly subside. Replace the ice pack with heat to increase blood flow to the knee and promote ongoing healing.
- As with ice packs, don't apply heat for more than 20 minutes at a time. Better to judge for yourself. If the skin starts to turn red or feels painful to the touch, remove the heat source.
- Warm baths are also great for channeling heat to the knees. Moist heat is more effective than dry heat because it doesn't risk dehydrating the skin.
Step 5. Adjust the exercise schedule to prevent overstrained knees
Especially if you're training for a competition, you're likely to return to your initial activity level once your knee begins to feel better. However, the injury can get worse if you don't take the time to recover
- If you need to take a break from training, come back slowly and gradually. You can damage your knee by returning to the same level of activity as before the injury.
- If you have a coach, work with him or her to develop an exercise program that will prepare you for competition without adding to the risk of injury to the quadriceps tendon, or the muscles and tendons around it.
Step 6. Avoid activities that put strain on the quadriceps tendon
What you do while recuperating is just as important as how long and often you do it. Activities such as running and jumping can make your condition worse.
- If these activities are unavoidable in training, start slowly in controlled conditions. For example, if you are a footballer recovering from quadriceps tendonitis, return to training by running on a padded treadmill instead of on an uneven soccer field.
- If you feel pain from this activity, stop and apply RICE therapy to the knee. You may also need to switch to other exercises or conditioning exercises that don't put stress on your knees or quadriceps tendons.
Method 2 of 3: Improve Knee Function
Step 1. Evaluate your footwear
If the shoe doesn't fit snugly or the surface isn't suitable for exercise, your joints or tendons could be strained by it. Make sure you're wearing the right shoes for your workout, and that they're the right size and condition.
- If the grooves in the sole of the shoe are worn out, you should buy a new one. Most shoes are only “good” for a certain distance or time. After that, all the support and benefits gained are no longer provided with shoes.
- If you have extra cash, go to a store that sells specialty shoes that best support your feet while doing related activities.
Step 2. Schedule a physical examination to obtain a diagnosis
To fully treat quadriceps tendonitis, you will need a diagnosis and treatment program from a qualified doctor or physiotherapist. Quadriceps tendonitis is not a self-limiting condition.
- Your doctor will ask you several questions to fully understand your knee problem, including your history of knee pain, past injuries, and when you first experienced the problem.
- Often, quadriceps tendonitis is diagnosed based on your history and physical examination.
- If needed, the doctor may perform an X-ray or MRI scan of the knee to further examine it before making a final diagnosis.
Step 3. Undergo physical therapy for 4-6 weeks
Quadriceps tendonitis tends to occur more frequently when athletes do not allow sufficient time for recovery and rehabilitation before returning to activity. Tendons need to be rested for at least a month to fully heal.
- A physical therapist will prescribe exercises specifically designed for your injury, normal activity level, and the activities you want to return to.
- If you are a serious athlete who trains with a trainer on a regular basis, a physical therapist can work with him or her to develop your rehabilitation program.
Step 4. Try a single-leg bridge to identify muscle imbalances
Lie on your back. Keep one leg straight, and bend the other leg so that it is flat on the floor. Activate your core muscles and raise your torso until your body forms a straight line from your knees to your shoulders. Hold the position for 10 seconds and determine which muscle you feel is working the hardest.
- The muscles that should work the hardest are the buttocks (glutes). If you find yourself feeling heavier in your back, hamstrings, or quads, there are two reasons: you're compensating for a muscle imbalance, or you're exercising incorrectly.
- Check and correct the attitude of the exercise as necessary, and do the exercise a few more times to see if the results are the same. If you still feel the strain in other muscles besides your glutes, try exercises to strengthen your buttocks.
Step 5. Practice walking again
Muscle imbalances can cause uneven gait and redistribute weight so that one knee weighs more than the other. If you are being treated by a physical therapist, he or she will assess your gait and decide whether or not it needs improvement.
- Retraining walking is not a short-term project. Especially if you are used to running in a certain way for several years, it can take a long time to get right.
- In addition to retraining your walk, you'll also need to strengthen the associated muscles to correct any imbalances.
Method 3 of 3: Increase Quadriceps Strength and Flexibility
Step 1. Warm up before the activity
Especially if you're recovering from tendonitis, warm up to prevent muscle strain or injury. Even if you're just walking, do a little warm-up to increase blood flow to your muscles and prepare your body for activity.
Your warm-up should directly support the activity to be performed. If you're running, the warm-up will be different than it would be for weightlifting
Step 2. Start with wall sits
Stand with your feet thigh-high in front of a wall, and press your back against the wall. Keep your shoulders rolled back so that your shoulder blades enter your spine. Lower your torso so that your thighs are perpendicular to the floor. Knees should be at right angles.
- Hold the "sitting" position for 10-20 seconds, or as long as you can without knee pain. Raise your back and repeat 5-10 times, or as many times as you can.
- These static exercises will build strength gradually, and are safe in most cases even while recovering from quadriceps tendonitis.
Step 3. Perform static quadriceps contractions
Sit on a flat, firm surface and straighten the sore leg in front of you. Place your hands on your thighs above your knees so you can feel the contractions. Then, activate the quadriceps muscles and hold the contraction for 10 seconds.
- Release and repeat for 5-10 times if you can do it without pain and discomfort. You can even do this exercise 2-3 times a day.
- Static quadriceps contractions are great for increasing quadriceps strength if you're too injured to carry a load.
Step 4. Stretch the quadriceps with a "runner's stretch"
Stand behind a chair, table, or other stable surface that you can hold on to to balance yourself. Lift the affected leg and grasp the end behind the buttocks while breathing deeply.
- Hold the stretch for 10-20 seconds, then release. Make sure you do it on the other side even if you're not injured so there's no imbalance.
- This stretch can be done 2-3 times a day, or whenever your legs feel tight or your knees feel stiff. Do not press the foot more than you can handle without pain or discomfort.
Step 5. Swim instead of running
Swimming is a low-impact exercise that can be done even while recovering from quadriceps tendonitis. This exercise can build strength in the quad and surrounding muscles and help avoid quadriceps tendonitis later in life.
Swimming works the entire lower body so that it helps correct any muscle imbalances you have
Step 6. Try taking a yoga class
Yoga benefits all joints, and it can also strengthen your knees and leg muscles. A light yoga class will gradually strengthen your leg and core muscles while increasing your flexibility and range of motion.
- When you hold a yoga posture, your body sends blood and oxygen to the areas that are working the hardest. This can reduce inflammation and speed up the healing process.
- Make sure you choose a class that emphasizes good posture and posture and helps you if you can't get into full posture right away.
