Tendonitis Of The Patellar: The Truth About How To Prevent And Treat Runner's Knee

Are You On Your Way Towards Patellar Tendonitis

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The Truth About Runner's Knee

Patellar tendonitis is an injury that is distinguished by pain that inflames the tendons tha tconnect the patella (or kneecap) to the tibia (known as the shinbone.) The patellar tendon's main job is to work along with the quadriceps muscle and the quadriceps tendon, to help your knee to bend, and these important tendons produce the power necessary to perform this critical motion.

A healthy patellar tendon is essential for all ranges of physically active people, particularly athletes, because this tendon is used when you are jumping, running, kicking a ball, or pedaling a bicycle. The patellar tendon, like other tendons, is made of hard fiber like chords. These chords are encircled by a lining of intricate vessels which source nutrition to the tendon. When nutrition is not reaching the tendon, inflammation and pain result.

What Causes Patellar Tendonitis?

As is the case with all tendonitis, patellar tendonitis emerges because of overuse, or repeated stress. When the patellar tendon is overloaded, particularly during an exercise regimen, the tendons encounter stress trying to keep up. This tension results in small torn areas in the tendon, which stimulates the body's natural response to heal itself, by sending more nutrients via the vascular channels.

In most cases, the tendon can't combat the repetitive stress activity, so inflammation and tenderness ensue. Patellar tendonitis is a particularly painful type of tendonitis. Many patients report that the pain will increase until it becomes a constant, dull pain that is present even when the individual is not engaged in any activity.

The pain becomes so intrusive some individuals are unable to sleep. Patellar tendonitis, more often than not, affects 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 all kinds of ways. The most unmistakable ways being to fall hard on the front part of the knee, or for an object to strike it. This unexpected trauma will afflict and inflame the tendon for a short period of time, but it does not generally produce the micro-tears and severity of inflammation found in long-term injury.

Sudden acute stress, however, is not as common a cause as continuous stress related patellar tendonitis. In a sense, sudden trauma is an simpler cause of patellar tendonitis to recover from, because it does not include tearing, which produces scar tissue. Scar tissue will make the impacted area more stiff and rigid, decrease flexibility, and result in a more lengthy healing process. It is not unusual for "normal" healing periods to last upwards of six months.

Another problematic way tendonitis of the patellar can strike, is to hide in cold weather climates. The chances of patellar stress are increased dramatically when an athlete is training excessively in chilly weather. Overuse in frigid temperatures harms the tendons when they are cold, stiff, and brittle. This makes the tendons prone to small tearing and distress. A cold weather preventative patellar tendonitis solution would be to layer warm clothing correctly while exercising in cold temperatures. It is smart to wear clothing that is moisture wicking, and dries easily. Wear climate appropriate clothing when exercising.

Perhaps the most noted cause of patellar tendon injury is very similar to a train jumping it's tracks. It's known as "mis-tracking" of the tendon, as named because the tendon jumps out of the canal at the uppermost part of the shinbone, and over the knee cartilage. This happens primarily during heavy exertion, and is said to be quite uncomfortable. Also, if you have ever experienced fallen arches, or have had painful arch issues, you may be so inclined to investigate shoe inserts. Appropriate support in your footwear keeps the arches from collapsing, and in turn, keeps the shinbone from rotating and causing the track jumping pain described above.

How Do You Treat Patellar Tendonitis?

1. Rest is undoubtedly the most effective way to cure patellar tendonitis. There are consistent remedies and measures to take if you believe you have developed patellar tendonitis. Most significantly, discontinue the activity which caused the injury in the first place! All mobility doesn't have to be avoided, but running (especially downhill) or jumping should be entirely eliminated.

2. Apply ice to the injured and swollen area. Ice packs directly after the activity, applied a couple of times a day for about twenty minutes, will noticeably aid in the decrease of swelling. As soon as the irritation is stabilized, the tendon is able to deliver necessary nutrients to the harmed area where before it was unable to. Healing will be more swift once the vascular tissue is no longer blocked.

3. Try over the counter, anti inflammatory medications to lessen pain and reduce swelling. Of course, be cautious not to cover up your pain with medication, which can head to re-injury. However, for individuals electing non-prescription pain medications, the healing process may be faster and less difficult.

4. Massage the location with the assistance of a professional, or on your own, all along the leg area to stimulate blood flow. Blood flowing to the affected area carries essential oxygen and nutrients, which speeds healing.

Additional Healing Suggestions for Chronic Tendonitis

5. Investigate using a brace, or a special knee strap, called the Chopat strap. These have been reported to assist tendonitis sufferers, if used properly, to lessen burden on the strained patellar tendon.

6. Pay attention to stretching and warming up. Lastly,as it is strongly advised with all tendonitis treatments, if you include stretching before exercise or repetitive activity, your muscles will appreciate it immensely! Cooling down stretches are great injury insurance as well.

Remember, a body that is introduced to a frequent stretching routine, combined with exercise, will become a adaptable and strong body capable of beating injury!

by: Anne K West, Ph.D.

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