Patella tendon pain??
- Related Injuries: Knees, Quads & Hamstrings, Running
January 11, 2014
tina asked The Guru for the following Physiotherapy Advice:
Hi My name is Tina. I have recently been doing bootcamp about 3-4 times a week for the past 2 months or so after pretty much no exercise for years. I went for a jog about 2 weeks ago ran 6.6km and felt great. My left knee hurt slightly afterwards but nothing major. However last Sunday I decided to go for another jog and was coming round the corner and almost collided with another runner – we did the little side-to-side dance and I kept running but after a few metres my left knee was really hurting – I tried to ignore it and ran for another 5 minutes but the pain was so bad I had to stop and hobble home.
The pain is in the boney bit just below the knee slightly to the left in the little groove/dip. I rested it for a few days (no bootcamp etcbut still lots of walking) and it was fine until yesterday when I jogged about 20 metres and the pain happened again and was so bad afterwards I can barely walk on it now. I don’t want to go to a physio if they are just going to tell me to ice and rest it as I can do that without paying but just worried it is something more serious. I want to start exercising asap but don’t want to damage it permanently. Any advice would be great please. Thanks, Tina
tina
January 11, 2014
Hi Tina
.
The boney bit at the front of your knee, below the joint is the bit where your patella tendon inserts. This tendon connect your kneecap to you tibia (shin bone)….if it’s not this bit and more around to the outside edge then it may be an ITB problem.
.
I’m sure it’s the tendon which is troubling you, and maybe because you’re doing a fair whack of exercise in a relatively short time frame. Your tendon gets frazzled because you’re loading it up too much, too quickly. I think your toe-to-toe shimmy with the other runner was the straw that broke the camels back.
.
Don’t be tempted to stretch it, but do try to get foam rolling your quads (lots) and ITB. Have a long inquisitive look at your shoes too…do they give enough support? Rest for at least 10 days. Ice if you really want to (and NEVER pay for that advice!)
.
You need to know why….and that’s the $10,000 question. See if you can search out eccentric quads exercises…if it doesn’t improve then it’s time to bit the bullet and see someone who can…
