Get a thorough evaluation first to determine if there is an underlying tear in the joint cartilage or along the tendon - stretches and exercise good for one person may cause further damage in the case of another. Usually there is more than one problem - a small tear can cause pain and reflex muscle contraction around the area to protect the joint initially, so an individualized rehab plan is best.
Answered Sep 14, 2012
The most common tendonitis around the knee involves the patella tendon that starts on the lowest point of your kneecap and ends on the prominent point on the front of the tibia. The easiest effective stretch involves stretching the quadriceps and extensor mechanism by bending the leg back gently so that the heel touches the back of the thigh. Hold stretch for 10 seconds and repeat 10 times daily.
Answered Feb 19, 2015
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