Does your knee hurt while you run? These exercises help you improve patellar tendinopathy

One of the joints that suffer the most during the race is the knees: either due to a bad step, a wrong shoe, a bad running technique or a lack of stability in this or other adjacent joints, the knees can present pain, especially in the long runs of runners.

Pain is always a warning that something in our body does not work as it should, therefore the most important thing when it is presented is that we go to our specialist doctor, in this case, a physiotherapist. It is likely that the pain in the knee during the race responds to a pathology known as rotational tendinopathy. We explain what it is, why it appears and what exercises you can do at home to improve it.

The patellar tendon is a fibrous bundle that is inserted into the patella and the tibia, joining these two bones together. Participates in the extension movement of the knee and is essential for the proper functioning of this joint.


When this tendon becomes inflamed, usually due to microtrauma repeated over time as we can suffer when running long distances on hard ground such as asphalt, we can notice pain on the outer side of the knee, on its back face and even on the quadriceps. The sensation that accompanies is the loss of stability in the knee as if it lost its support and that of having a stiff knee.

The patellar tendinitis must be diagnosed by a medical professional and, although at first, it is a pathology that is not serious, it can cause more problems if it is not treated in time.

What exercises help me with patellar tendinopathy?

Once the diagnosis is made, the most common treatment of patellar tendinitis (although it always depends on each patient) is the application of ice in the area to reduce inflammation, massage applied by a physiotherapist and reinforcement of the muscles adjacent to the knee through exercises in eccentric and isometric.

Simple exercises that we can perform to strengthen the musculature are the isometric squat with the back resting on a wall and holding a few seconds in the position of knees at 90 degrees or supporting the back on a fireball. Also, the squats made with the muscle brace can help us improve the muscles of the quadriceps.

The stretches are also important in improving the state of our patellar tendon: the simplest that can accomplish is what we putting ourselves in standing and putting a hand on a wall for balance, and bringing the foot of the affected leg towards the gluteus. Always doing it softly until you notice a small tension but never pain.

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