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One Functional Exercise For Strengthening Your Patella Tendon

Patella tendon overview

The patella tendon, also known as the kneecap tendon, is a thick band of tissue that connects the kneecap (patella) to the shinbone (tibia). It is an important structure that helps to transmit the force generated by the quadriceps (thigh) muscle group to the lower leg, allowing for activities such as walking, running, and jumping. However, the patella tendon can be prone to injury and pain, particularly in athletes in repetitive jumping sports. Strengthening the patella tendon can help to prevent injury and improve overall knee function.

Strengthening the patella tendon

There are several exercises that can be used to strengthen the patella tendon, however we will be looking at single leg squat and the progression of this exercise. This is particularly useful when the pain in the patella tendon is manageable and you’re able to load more weight onto the leg.

  1. Start by finding a step or box that is about mid-shin height. You can use a bench, a stair, or a platform.
  2. Stand on top of the box, have the leg you don’t want to train in front of your body so its not touch the box
  3. Slowly lower your body by bending the knee of the foot on the step. Keep your weight in your heel and control the movement as you squat
  4. Once your foot is barely touching the floor, pause for a moment and then stand up tall again
  5. Repeat the squat movement for a certain number of repetitions.
  6. It is important to keep your knee in line with your second toe and avoid letting your knee cave in or out during the exercise.
  7. To increase the intensity, you can hold weights in your hand or pause longer at the bottom
  8. As with any exercise, it is important to start with a low number of repetitions and work your way up as you get stronger. It is also important to consult with a healthcare professional before starting any new exercise program.

Note: A less stressful exercise for the patella tendon will be wall squats.

In addition to exercises, stretching is also important for maintaining healthy patella tendon. It is important to stretch the quadriceps and the hamstrings to keep the muscle balanced and flexible.

In summary, strengthening the patella tendon is important for preventing injury and improving overall knee function. It is important to consult with a healthcare professional before beginning any exercise program and to include stretching to maintain healthy muscle balance and flexibility.

For Appointments

Triumph Physio operates in Mount Wellington, Newmarket & Epsom, Auckland. We have qualified Physiotherapist registered under ACC to help you. For more info call us on 09 526 1448 or book online below