I dislocated my knee a couple years back and for almost the past two years it hurts like hell. The doc says that I have a type of severe tendinitis due to that my patella is unstable. So the tendon gets irritated all the time and is not healing. A few months back I had an injection where the doctor injected my own blood into the tendon in order to make it heal. It helped for about a month or so, and then it came back. So, I saw my orthopedic last week and he said I'm going to have to keep playing with my knee like this, or get surgery and be out for a year. The surgery is not a sure thing because I may possibly be slower after it. With that in mind and the fact that arena ball starts in a few weeks, I am basically screwed. I was wondering if any of you know of any type of workouts I can do to get better without the surgery?
Thanks and I appreciate it.
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Tendonitis Due To An Unstable Patella!!!
Started By athlete20, Dec 01 2008 07:03 AM
2 replies to this topic
#2
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Posted 01 December 2008 - 07:10 PM
Oh jeez I'm sorry to hear this 
Yes, surgery needs to be a last resort, becasue after one knee surgery, there tends to be more and more and more....I think you'd be best off with leg strengthening exercises that are NOT strenuous on the knee...
The First Commandment
Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises but also when you're stretching or doing aerobic activities such as step aerobics.
Except where stated, do 10 to 12 repetitions of each of the following, two or three times a week.
Best Exercises to Do
Partial Squats Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.
Stepups Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.
Side-lying Leg Lifts Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.
Inner-thigh Leg Lifts Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.
Calf Raises Using a chair or wall for balance, stand with your feet about hip width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.
Straight-leg Raises Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.
Short-arc Knee Extensions In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.
Hamstring Stretch Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat three or four times with each leg. Do this stretch five or six times a week.
Worst Exercises--Avoid These
A few of the following exercises can be done safely if you have chronic knee problems; they're on this list because they're more likely to be done improperly. The exercises above are safer, while still giving you similar results.
Full-arc knee extensions
Lunges
Deep squats
Hurdler's stretches
Yes, surgery needs to be a last resort, becasue after one knee surgery, there tends to be more and more and more....I think you'd be best off with leg strengthening exercises that are NOT strenuous on the knee...The First Commandment
Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises but also when you're stretching or doing aerobic activities such as step aerobics.
Except where stated, do 10 to 12 repetitions of each of the following, two or three times a week.
Best Exercises to Do
Partial Squats Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.
Stepups Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.
Side-lying Leg Lifts Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.
Inner-thigh Leg Lifts Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.
Calf Raises Using a chair or wall for balance, stand with your feet about hip width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.
Straight-leg Raises Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.
Short-arc Knee Extensions In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.
Hamstring Stretch Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat three or four times with each leg. Do this stretch five or six times a week.
Worst Exercises--Avoid These
A few of the following exercises can be done safely if you have chronic knee problems; they're on this list because they're more likely to be done improperly. The exercises above are safer, while still giving you similar results.
Full-arc knee extensions
Lunges
Deep squats
Hurdler's stretches
#3
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Posted 21 January 2009 - 08:50 PM
sorry to hear bro. I would ask your doc to take another look at your patella just to be sure, and have keep in mind to be looking for PFS, patellofemoral syndrome. I'll copy and paste a short bit here for you. I personally have PFS, as well as grade 3 arthritis in both knees, and i'm only 28. Pro volleyball has taken its toll on me. I personally cannot do any leg extensions or squats at all with any type of weight without severe pain. I have to get my leg strengthening solely from jogging and sprinting, pushing through the constant pain that is there. anyhow, thanks for sharing and it's nice to see another pro athlete on here. nice to meet ya bro.
Causes of PFS: The potential causes of PFS remain controversial and, therefore, are termed more appropriately as associated factors. Overuse, overloading, and misuse of the patellofemoral joint seem to be the cornerstone factors on which most authors agree.
exercises targeting the VMO are commonly used in PFS rehabilitation. hope this helps. I know it's a far fetch possibility trying to make a seperate diagnosis, but check into it. There's a first time for everything. good luck bro.
Causes of PFS: The potential causes of PFS remain controversial and, therefore, are termed more appropriately as associated factors. Overuse, overloading, and misuse of the patellofemoral joint seem to be the cornerstone factors on which most authors agree.
exercises targeting the VMO are commonly used in PFS rehabilitation. hope this helps. I know it's a far fetch possibility trying to make a seperate diagnosis, but check into it. There's a first time for everything. good luck bro.
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