Patellar Tendinitis | Ask the Athletic Trainer
Each week, our Athletic Training team is addressing a common ailment and a series of exercises and stretches you can do to help alleviate symptoms.
“Patellar Tendinitis, also known as “Jumper’s Knee”, is an injury to the tendon that connects the kneecap to the shin bone,” says Daniel Gilfeather, assistant director of Athletic Training. “Patellar tendinitis is most commonly found among individuals who play jumping sports such as basketball or volleyball.”
Risk factors for developing Patellar Tendinitis are tight quadriceps and hamstrings, which are groups of muscles that run along the front and back of your legs. When these muscles are tight or imbalanced, it can cause increased stress on your patellar tendon.
Symptoms of patellar tendinitis can include:
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- Knee pain located below the kneecap
- Dull, achy pain after activity
- Pain at full knee flexion
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Work on these four exercise series to help alleviate these symptoms. “Exercises should be done 5-7 times a week for optimal relief,” says Gilfeather. “Start with Phase 1 and move on to the next phase when the listed outcome is achieved.”
Exercises are provided by our partners at University Health Services. Each phase includes exercises, how-to instruction, and how often to complete each exercise.
Phase 1
Begin here and aim to exercise 5-7x weekly. Follow the guidelines in the program to progress to Phase 2.
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Phase 2
Work on this set of exercises until no pain is experienced with walking or other daily activities. Follow the guidelines in the program to progress to Phase 3.
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Phase 3
Work on this set of exercises until you are able to jog for at least 30 minutes without pain. Follow the guidelines in the program to progress to Phase 4.
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Phase 4
Work on these exercises as listed in the program. Continue this regimen as maintenance even as you progress back into your normal daily workout routine for optimal results.
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Athletic Training at FSU Campus Recreation is comprised of a team of graduate assistants and professional staff who collaborate with physicians to provide injury prevention, education, evaluation, rehabilitative services, and emergency care to the participants of Campus Rec.
Our staff provides onsite athletic training coverage for select intramural games, sport club practices, and club matches and events. Students who are injured while participating in Campus Recreation-sponsored activity are eligible and encouraged to schedule an appointment with the Athletic Training team. Our athletic trainers emphasize patient-centered care and are there to optimize your experience with Campus Recreation.
