We have 3 exercises to help with Knee Tendonitis – the knee swelling culprit that affects simple and everyday activities like walking up and down the stairs, climbing, kneeling, and sitting.

We use our knees for practically everything; from playing sports, walking up and down stairs, squats, cycling, lunging into a yoga pose, sitting, the list is endless. Overtime, the constant pressure on our feet start to affect our knees.

It may feel like this “achey” knee pain that will never go away. That “achey” feeling is “knee tendonitis”, also referred to as Patellar Tendinopathy or Jumper’s Knee. There may also be swelling and/or pain in the area below the kneecap (patella). It is caused from repetitive movements such as jumping, landing and hopping too hard on your feet.

For those of you who dabble with “self-diagnosing”, we would recommend treating your knee pain by using proper footwear, a knee brace, taping, or applying ice after activity. It is also important to focus on lower body mobility and stability exercises with an emphasis on improving movement control.

Dr. Gianna Soncina, DC, from Myodetox CityPlace has 3 exercises to help strengthen your knees from the everyday deterioration which causes knee tendonitis.

Wall Press
Girl with one leg pressed against wall
1. Stand next to a wall.
2. Place a block or a ball against the wall and press into it with your knee bent at 90 degrees.
3. Hold for 30 seconds.
4. Complete 3 reps/side.
(Keep a slight bend in the knee of the supporting leg.)

Bodyweight Squat
Girl squatting with kettlebell
1. Place a kettlebell in your hands and spread your feet shoulder-width apart, with your feet turned out approximately 10-15 degrees.
2. Lower down into a squat until the top of your thighs are parallel to the ground.
3. Keep your chest up and your weight in your heels.
4. Complete 2 sets of 12 reps.

Single Leg Straight-Leg Deadlift

1. Place a kettlebell in your left hand.
2. Lean forward from the hip while lifting your left leg up behind you, so it is in line with your torso.
3. Think about moving as a unit from head to toe, keeping your lower back flat.
4. Return to the starting position and repeat for two sets of 12 reps/side.

Knee tendonitis recovery time is very broad and can last anywhere from 2 weeks to several months. The best cure for knee tendonitis is to seek help from a professional who may diagnose the cause of the pain. Any Myodetox Therapist can run a body scan for you to find the root if your knee pain persists!

About the author

Gianna has a vested interest in the mechanics of the human body and is committed to providing evidence-based care. As a Chiropractor, she recognizes the importance of personalized care and is passionate about empowering patients and inspiring healthy changes.

When Gianna is not treating her clients, she can be found in a spin class, hot yoga studio, or planning her next travel adventure.

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