In our last post we touched on why the knee is commonly injured, mainly because it is in between 2 joints that require mobility and generally don;t have it, so it takes on this mobility role, even though it is built for stability.
A common diagnosis is patella tendonitis which is actually pretty rare as it is a short term and very easily treatable condition and can be cleared up in a matter of days through the use of some non steroid anti-inflammatory drugs.
Tendonitis comes from having a knee flexion dominant movement pattern during squats, lunging and bending over to the ground and leg extensions will make this worse so you'll need to foam roll your ITB's and stretch your hip flexors and quads while activating and strengthening your glutes so they can work as a shock absorber.
Patella tendonosis is a long term condition which requires a bit more treatment.
If in fact you do have tendonosis, then you can try some eccentric decline squats doing 2 - 3 sets of 12 - 15 reps on a 15 degree decline twice a day. This may be uncomfortable at first and you may need to drop the reps initially but work up over a few weeks.
It is common for those who suffer from this to be in a greater degree of anterior pelvic tilt on that side then the unaffected side which means you need to:
- activate and strengthen the glutes of that side
- you need more external oblique work on that side
- you need to address the hip flexors of that side also as 1 or more of them will be tight and short, thus pulling you into anterior pelvic tilt. This can be diagnosed through a Thomas test
So once you have cleared up the tendonosis, then work to iron out these deficiencies.
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