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Use pvc pipe to roll out IT bands, hip flexors, and glutes. Use lacrosse ball to roll out bottom of feet. Patellar tendonitis for me was a symptom of the rest of my lower extremities being extremely tight.
Thank you, been foam rolling a lot with a pvc but haven’t thought about the feet so I’ll give that a shot
Cold laser therapy literally cured mine along with rest and rehab of the hamstrings. Check your local chiropractic clinics for it. 6-8 treatments and you’ll probably notice a huge difference
Yeah cold laser got me walking up stairs again after really bad tendon injuries. Wish more places had it
Dry needling/cupping.
Thanks, have tried cupping but stopped a little while ago, been trying to find a dry needling spot.
No stretching. Eccentric and isometric quad and calf exercises. Core exercises. Dry needling.
Why no stretching? Thought about dry needling as well. I was going to PT for the knee/calf for awhile and we did some Bosu ball squat stuff, calf raises, light peg press, cupping.
Ibuprofen, get a support strap, look into PRP injections, and acupuncture.
Glucosamine, collagen and steroids?
Did your physical therapists work on strengthening your hips? That was missed with my first few PTs so wanted to ask first. Other than hip strengthening, what else has helped for me: knee braces, magnesium supplements, cbd balms, and red laser therapy (the more legit medical grade machines found in certain doctor's offices, not the weak shit on the market that doesn't have a strong enough light source).
I was taking it every day at one point, then every other day. I just took the dose on the bottle which is around 30% DV. I think you're not supposed to take more than 300mg a day
Try a J patella knee brace. It will keep your knee tracking correctly and give it time to heal. Take ibuprofen to help with the inflammation while you wear it and see if it helps at all. I had chondromalacia patella and that seemed to help some. Also strength both quads and hamstrings so one isn’t stronger than the other.
I’ve heard knee braces and braces in general aren’t actually that good for you because it makes your muscles become reliant on them
Oh gosh this scares me. I have it right now in both knees but right one is a little worse. It’s been 8 weeks but I’ve seen improvement already. I hope this doesn’t last for me that long as it does for you, I’m sorry. Some things I did or do that I felt make them feel better: I used to ice twice daily for the first month and now it’s maybe once or twice a week. when I’m sitting for work, I elevate my legs constantly (doable since I work from home) so im not sitting with bent knees. When I watch tv I elevate them above my head. I take multivitamin, collagen almost daily and magnesium after I work out and feel like I will be sore. I also stretch and foam roll after my workouts, and modify workouts to reduce impact. There is also one quad stretch that I’ve begun to do daily
That looks like a good stretch! Never done it before, thanks a lot
Massage gun feels amazing on my bad knee. I have that achey growing pain kind of feeling in, but it’s from cartilage loss after several knee injuries.
Thanks. I have a thera gun too. Do you use it on the actual knee cap or the area around it?
OT here. Dry needling, strengthening of the hips and Ankle.
Thanks a lot
Accupunture, ultrasound that the PT does. Red light laser therapy. Not sure of any strengthening exercises but others posted down it looks like. I’m having a similar issue w my hip.
I’d try to get an MRI if you can. I spent over a year doing PT because i had knee pain so they focused on the knee for awhile even though i always thought it was a hip issue, then did PT on my hip and then when it still didn’t get better they finally let me get an MRI and discovered it.