Patellar Tendonitis: The Truth About How To Avoid And Heal Runner's Knee
Posted: Tuesday, August 31, 2010
by Anne West
ANR Publishing
Are You On YourWay Towards Patellar Tendonitis?
The FactsAbout Runner's Knee
Patellar tendonitis is a condition that is identified by pain that inflames the tendonsthatconnect 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 theseimportant tendonsgenerate the power necessary to perform this critical motion.
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 physical training, the tendons go through stress trying to keep up. This strain results in small tears in the tendon, which encourages the body's natural response to heal itself, by sending additional nutrients via the blood supply channels.
Typically, the tendon can't manage the repetitive stress activity, so inflammation and tenderness develop. Patellar tendonitis is a particularly agonizing form of tendonitis. Many patients report that the pain will increase until it becomes a constant, dull pain that is everpresent.
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. As a result of 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."
There are many ways to injure the patellar tendon. The most unmistakable ways being to fall hard on the front part of the knee, or for an object to strike it. This abrupt 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 repetitive stress related patellar tendonitis. In some ways, sudden trauma is an simpler cause of patellar tendonitis to recover from, because it does not involve 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 tricky way patellar tendonitis canstrike, is to hide in cold weather climates. The chances of patellar strain are increased dramatically when an individual is training intensely in chilly weather. Overuse in frigid temperatures assaults the tendons when they are cold, stiff, and brittle. This makes the tendons prone to small tearing and distress. A cold weather precautionary patellar tendonitis solution would be to layer warm clothing correctly while exercising in cold temperatures. It is wise to wear clothing that is moisture wicking, and dries easily. Wear climate appropriate clothing when working out.
Perhaps the most noted cause of patellar tendon injury is very comparable 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 upmost part of the shinbone, and over the knee cartilage. This takes place primarily in the middle of heavy exertion, and is said to be quite painful. Also, if you have ever suffered from fallen arches, or have had painful arch issues, you may want to consider shoe inserts. Proper support in your footwear prevents the arches from falling, and in turn, keeps the shinbone from turning and causing the track jumping pain described above.
How Do You Treat Patellar Tendonitis?
1. Rest is clearly the ideal way to treat patellar tendonitis. There are reliable remedies and measures to take if you believe you have developed tendonitis of the patellar. Most critically, avoid the activity which caused the injury in the first place! All movement doesn't have to be stopped, but running (especially downhill) or jumping should be entirely eliminated.
2. Apply ice to the hurt and inflamed area. Ice packs directly after the activity, applied a couple of times a day for at least twenty minutes, will noticeably aid in the reduction/elimination of swelling. As soon as the inflammation is stabilized, the tendon is able to transfer vital nutrients to the damaged 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 inflammation. Of course, be careful not to cover up your pain with medication, which can lead to re-injury. However, for individuals choosing non-prescription pain medications, the healing process may be faster and easier.
4. Massage the area 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 helps everything.
More Healing Tips for Persistent Tendonitis
5. Consider 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. Pay attention to stretching and warming up. Lastly,as it is strongly advised with all tendonitis treatments, ifyou include stretching before exercise or repetitive activity, your muscles will appreciate it immensely! Cooling down stretches are fantastic injury insurance as well.
Remember, a body that is introduced to a frequent stretching routine, combined with exercise, will become a flexible and healthy body capable of escaping injury!
Get absolute control over your chronic pain! Find out how a 50 year-old woman cured herself of 16 years of chronic pain in this FREE video. Sign up now and learn the fundamental secrets of self-healing with an exclusive, FREE 6-lesson course delivered to your inbox, and also receive the special report "Top 10 Tips for Pain Relief" absolutely FREE. Get more expert advice on healing your pain: www.Pain-Relief-Secrets.com
This Article has been viewed 778 times. (Not updated in real-time.)
No comments yet.We want your comments! If you can read this, you don't have javascript enabled, so you can't use this comment system. Please enable javascript.