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The patella helps attach the knee bone to the bone and gives the foot a leg. It helps lower the knee during squats and weebels. Tendon. patellar tendonitis Field runners and jumpers are most likely to develop this position, which can range from non-weight bearing inflammation to complete tendon splitting.
Your healing can vary from a few months to several months, depending on the severity of the condition. You can at least speed up the process by performing the following patellar tendonitis exercises .
First treatment
Shortly after the injury, you must rest for at least two to four months, taking medications such as acetaminophen, aspirin, naproxen, or ibuprofen three times a day for at least two to three days on the affected area. If after these measures no illumination is found, consult one’s physician.
Flexibility Exercises
The good news about flexibility. exercises You can try most exercises immediately after an injury. Here are some benefits patellar tendonitis exercises To improve flexibility.
Standing hamstring tuck.
Take a stool 15 cm high and place the heel of the injured leg on it. Bend forward to protect the leg from tension. Bend at the waist until you feel a healing rack behind your foot. While you are doing this, watch out for driving on your shoulders! exercise And once you do, do not bend at the waist. Otherwise, you will stretch your lower back. hold the stretch for 30 seconds and try to repeat three times.
Your quads will be stretched.
Stand a few inches from the wall. Hold one hand on the wall and straighten your character. Now grab the ankle of the injured leg and bring it to your fifth point. Keep your back straight at all times and keep your knees together. Keep this exercise full for 15-30 seconds and return to your starting position.
Pie Lift.
Lie on your side on the floor, making sure you are lying on your uninjured side down. Tighten the leg of the injured leg and slowly move the leg approximately 4 inches away from the opposite leg. Hold this for a few seconds, then return to the starting point. Keep the leg straight at all times. Perform at least two layouts, repeating each layout 15 times.
Rectal Leg Stretch.
Find a soft surface and slowly kneel on your shattered knee. Keeping your foot flat on the floor at all times, place the other foot in front of it. Bring your chest and head forward, bring your ankles back and pull until you feel a light stretch in the front of your thighs Hold that position for 30 seconds, then return to the starting position. Repeat the same action three times.
Strengthening Exercises
Must begin first patellar tendonitis Perform strengthening exercises on the muscles as soon as the pain subsides. Do not try them all at once. exercises Consult your doctor first, especially if you still have pain.
Strengthen your quadriceps muscles.
All you have to do is raise your heel and place your authority at the base of your toes. At this point, squat down and move your foot slowly up and down. Conversely, you can stand at the end of the sege and place this on the step. Make sure your sore knee is in line with your other toe. Slowly walk away with the other foot, bringing the heel of the opposite foot into contact with the step below. Then return to your starting position.
Squats.
Regular squats will certainly help strengthen your quads. Stand up straight with your arms extended straight in front of your torso. Lower your body until your feet are parallel to the floor. Tighten your glutes and return to the original position. Repeat 15 times.
Straight Legs
Lie on your back and keep your feet flat on the floor. Tighten the leg muscles and lift about 4 inches off the floor. Maintain posture and return feet to floor. Repeat 15 times.
Hip Extension
This is one of the best moments in the patellar tendonitis exercises Field First, lie down facing the floor. Place your legs behind your torso and hide your arms under your head. Next, contract your abdominal muscles and pull your stomach in toward your back or spine. Tighten the hips and legs and lift the injured leg 3 inches off the floor. Keep the leg straight at all times. Hold the exercise for 5 seconds, then return to the first exercise. 2 sets of 15 repetitions.
Mussel Exercise
Lie on the floor on the uninjured side with knees and feet bent and feet together. Next, lift the upper leg so that the heels continue to touch each other. Hold this position for a few seconds, then lower the legs. Perform two sets of 15 repetitions each.
Exercise to stabilize the knees.
In addition to another patellar tendonitis exercises above, knee stabilization can still help you in your recovery.
- Take a resilient snake and wrap it around your untrained leg.
- Attach the other end of the snake at the ankle door.
- Turn around with your face facing the door, stand on the injured leg and bend your knee slightly to use the leg muscles.
- Slowly move the leg while keeping the tube behind you.
- Do 2 sets of this exercise 15 repetitions per set.
After performing this set, you may do a good set.
- Turn to a 90° angle so that the injured leg is near the door.
- Slowly move the body slowly away from the body.
- Perform two sets of 15 repetitions each.
If you have performed two sets, you may try variations of the same exercise again. exercise .
- Turn the corpse at a 90° angle, making sure the intact leg is near the door.
- Move the same leg over the body and feel the rack.
- Perform two sets of 15 repetitions of each.
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