Special exercises for independent treatment at home are a sensible supplement for acute, degenerative disorder of the patella tendon. A daily 15-minute training session is sufficient for optimal treatment effect. Since the exercises can be painful at first, it is recommended to wear a Jumperband for the duration of the session. A combination of stretching and eccentric exercises will make for effective training.
For strengthening exercises, we recommend two to three sets of 15 reps. This can also be individually customised.
Special exercises for Patellar tendionitis
Exercise 1: Stretch - quadriceps and hip flexor
Start in a lunge position, with the back knee dropped down. Now, cover the ankle of the rear leg with both hands and pull the foot towards the buttocks. Keep the upper body straight and the hips as stretched as possible.
Hold this position 2 times per side for 15 seconds each time.
Exercise 2: Squat with hold exercise
Start with feet shoulder-width apart and as parallel to each other as possible. Now slowly go into the squat, keeping the heels on the floor, until reaching a 90° angle between upper and lower leg. Hold this position for four seconds and then return rapidly to the starting position. Keep the back straight throughout.
Repeat the squat 15 times, in three sets.
Exercise 3: Lunges with stabilisation exercise
Start in a large lunge position, with both feet pointing forward and the rear heel raised. Put the knee with the symptoms and the Jumperband to the front. Now bend both legs so that the front upper and lower leg form a 90° angle and the knee of the rear leg is just above the ground. Then push the front knee gently forward by about ten centimetres and hold for two seconds. Keep the back knee just above the ground. Then return briefly to the previous position and then push up with force.
Repeat the exercise in two rounds 15 times.