You attribute the knee pain to lunges, running, playing soccer, or jumping activities like basketball or volleyball.
What You Feel
Sharp pain along the top and bottom of your knee. It may radiate into your quad. The pain is worse rising from a squat.
The Diagnosis
Patellar tendinitis, which is inflammation of the patellar tendon (located under the knee- cap). It is an overuse injury.
The Treatment
1. Reduce any swelling with ice, acetaminophen (Tylenol), or naproxen sodium (Aleve) with your doctor’s consent.
2. Release muscle tightness by foam rolling your legs, particularly your quads and hamstrings. Stretch these areas as well.
3. Strengthen the tibialis anterior. Located on the front of the shin, this muscle helps you raise your toes and ankle. From standing, come up on the balls of your feet and then lower your heels to the floor. now raise your toes up. That’s one rep. do three sets of 10.
4. If you’re still able to train, try a patellar tendon strap to radiate force away from the site, letting you exercise with less pain.
Prevention
See a physical therapist to find out whether you have tight hamstrings, flat feet, or excessively high foot arches. The conditions can put extra stress on the patellar tendon.
