subject: Tendonitis Of The Patellar: The Truth About How To Prevent And Heal Jumper's Knee [print this page] Are You On the Fast Track to Patellar Tendonitis?
The Truth About Jumper's Knee
Patellar tendonitis is an injury that is identified by pain that irritates the tendons that connect the patella (or kneecap) to the tibia (known as the shinbone.) The patellar tendon's primary role is to work together with the quadriceps muscle and the quadriceps tendon, to allow your knee to extend, and these important tendons generate the force necessary to perform this critical motion.
A healthy patellar tendon is critical 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. The patellar tendon, like other tendons, is made of hard fiber like chords. These chords are encircled by a lining of complex vessels which source nutrition to the tendon. When nutrition is not reaching the tendon, inflammation and pain result.
What Triggers Patellar Tendonitis?
As is the case with all tendonitis, patellar tendonitis manifests itself because of overuse, or repeated stress. When the patellar tendon is overloaded, particularly during an exercise regimen, the tendons go through stress trying to keep up. This stress results in small torn areas in the tendon, which encourages the body's natural response to heal itself, by sending additional nutrients via the vascular channels.
Typically, the tendon can't compete with the repetitive stress activity, so inflammation and tenderness ensue. Patellar tendonitis is an extremely painful form of tendonitis. Many sufferers report that the pain will develop 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, appears 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 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 bother and inflame the tendon temporarily, 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 widespread a cause as repetitive stress related patellar tendonitis. In a sense, sudden trauma is a less difficult cause of patellar tendonitis to recover from, because it does not entail tearing, which produces scar tissue. Scar tissue will make the affected 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 more than six months.
Another tricky way patellar tendonitis can strike, is to lurk in cold weather climates. The likelihood 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 vulnerable to minor tearing and distress. A cold weather precautionary patellar tendonitisadvice 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. If you wear weather appropriate clothing when training, you'll likely avoid unnecessary injury.
Perhaps the most reported cause of patellar tendon injury is very similar to a train jumping it's tracks. It's referred to "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 reported to be quite uncomfortable. Also, if you have ever suffered from fallen arches, or have had painful arch issues, you may want 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 Take Care of Patellar Tendonitis?
1. Rest is clearly the ideal way to treat patellar tendonitis. There are dependable remedies and measures to take if you believe you have developed patellar tendonitis. Most critically, avoid the activity which caused the injury in the first place! All mobility doesn't have to be stopped, but running (especially downhill) or jumping should be completely eliminated.
2. Apply ice to the hurt 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 reduction of swelling. Once the swelling is under control, the tendon is able to transfer necessary nutrients to the harmed area where before it was unable to. Healing will be more rapid once the vascular tissue is no longer blocked.
3. Consider over the counter, anti inflammatory medications to ease pain and reduce swelling. Remember, be cautious not to hide your pain with medicine, which can lead to re-injury. However, for individuals choosing non-prescription pain medications, the healing process may be swifter and less difficult.
4. Massage the location with the assistance of a professional, or on your own, all along the leg area to promote blood flow. Blood flowing to the affected area carries essential oxygen and nutrients, which speeds healing.
More Healing Suggestions for Chronic Tendonitis
5. Investigate using a brace, or a special knee strap, called the Chopat strap. These have been reported to aid tendonitis sufferers, if used properly, to lessen burden on the strained patellar tendon.
6. Always include stretching and warming up. Finally,as it is strongly advised with all tendonitis treatments, if you incorporate 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 consistent stretching routine, combined with exercise, will become a limber and powerful body capable of escaping injury!
Tendonitis Of The Patellar: The Truth About How To Prevent And Heal Jumper's Knee
