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Old 09-09-2005, 09:16 AM   #1
Jesse Woody
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About 3 weeks ago I was going to vault over a concrete wall, and I misjudged my timing and slammed my knee into the edge. Being that I've done this before, I didn't think anything of it and I kept training. Now, 3 weeks later, it still hurts and the ROM is pretty limited, especially under load. I finally went to the doctor on Tuesday and he diagnosed it as quadricep tendonitis and suggested I see a PT for exercises. Unfortunately, I can't really afford to go to PT, so I was wondering if anybody had any suggestions for appropriate rehab exercises. It's driving me crazy, being that I can only lift in limited ROM and can't land a drop. Any help would be appreciated.
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Old 09-09-2005, 10:24 AM   #2
James Hall
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Jesse,

Static quad sets (straighten the knee and contract the quad as hard as possible, hold 10 seconds, do 10 reps every hour), heel slides, ice and NSAIDs can help. Begin partial squats, lowering as tolerated.
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Old 09-09-2005, 11:35 AM   #3
Jesse Woody
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Thanks a lot. What exactly are heel slides?
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Old 09-09-2005, 11:52 AM   #4
James Hall
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Lying on your back, heel stays in contact with the surface, bend the knee back and forth going as far as you can. A slight discomfort at endrange is OK.
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Old 09-09-2005, 02:02 PM   #5
Jesse Woody
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Awesome, thank you so much :D
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Old 09-09-2005, 04:25 PM   #6
David Birozy
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In addition to the above, I really like Salonpas pain relieving patches. I find they work great, and you keep them on for up to 8 hours. They are pretty cheap at Costco. I go through a lot of them. http://www.salonpas-usa.com/

If you don't go that route, I'd try Extra Strength Tiger Balm, or worst case BenGay (personally I find that the relief BenGay brings doesn't last very long).

Ice is your best friend.
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Old 09-12-2005, 12:58 AM   #7
Christian Lemburg
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Since you have been to the doc I hope he has scanned your knee for structural damage, and there was none.

Apart from icing, anti-inflammatories, and the other usual "-itis" stuff, try massaging your quadriceps (easily done with the elbow of the same side arm when sitting), looking around for hard knots in the muscle that hurt when massaged (trigger points). Massage with short, slow strokes, in one direction, for about one minute, for multiple sessions a day. For likely spots where you will find those "knots", see:

- http://www.coventrypainclinic.org.uk...tusfemoris.JPG
- http://www.coventrypainclinic.org.uk...usmedialis.JPG
- http://www.coventrypainclinic.org.uk...ntermedius.JPG
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Old 09-13-2005, 02:46 PM   #8
Jesse Woody
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He x-rayed it, so there are no broken bones...other than that, no MRI's or anything. I think the idea is that if it still hurts after 2 weeks of rehab, then I'm supposed to go back...I hope it gets better, because going to the doctor doesn't fit into my budget too well!

Thanks for the massage links, I'll get right on it :D
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