It is one of the most common problems faced by distance runners, and it can be a debilitating issue if left untreated. As we all know knee injuries are the most prevalent in running, and patellar tendinitis is one of the more common types. Also known as ‘jumper’s knee’ the main reason behind patellar tendinitis is overtraining or exercising an already-injured knee. Patellar tendinitis usually occurs between your kneecap and where the tendon attaches to your shinbone.

It’s simple: Overtraining leads to tiny tears in the patellar tendon, which links the kneecap to the shinbone. The tears can increase in size as you keep working out, resulting in the tendinitis. Even overpronation and too many hill repeats can cause patellar tendinitis issues, especially if the exerciser has not done a proper warmup or conditioning routine. One way to avoid it is by strengthening your hamstrings, thighs, glutes and quads, which are connected to the crucial knee muscles and stop the injury in its tracks. Well-rounded lower body development and a focus on warming up and regulating your mileage go a long way towards preventing patellar tendinitis.

The first step in overcoming this injury is to apply ice to the knee so that it provides some much needed relief to the affected area and stops the onset of infection, if there are deep cuts. Have no doubts about the fact that patellar tendinitis hinders you from performing even routine daily activities – such as climbing down stairs or rising and sitting on a chair. It can even manifest itself on regular walks down inclines or when you enter and exit a vehicle. So naturally it greatly restricts your range of motion.

Squat Jump
Avoid activities such as squat jumps which require you to jump or do high-intensity flexing

The pain in your knee may start while you performing some physical activity or just after an intense workout. It will be a sharp pain, that drives into the knee and it will cause a lot of discomfort. The injury usually gets aggravated when it has not manifested itself fully. Usually, it will worsen as you continue running and your other daily tasks. Daily movements such as climbing stairs or rising from a chair, or getting out of a bed may cause further pain, so rest from most physical activity is recommended.

Physiotherapy is usually recommended to get over this injury. For knee pain always try icing affected area and temporarily avoid any activity that will increase you pain. Instead of running, consult a certified physio or running expert to understand which physical activities are permissible with the patellar tendinitis. This will help you stay fit and active till your knees are ready to get back into action.

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