Ask the Doc: How Do I Treat Tendinosis?

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Page:  1 Next »
Print

What is the best way for an athlete to approach tendinosis (a chronic condition, as opposed to tendinitis, the acute condition) — specifically, longstanding pain in the patella tendon?
-Randy Hill

Missy says…

Missy Albrecht, (DPT, CSCS, FMS| Physical Therapist/Coach)

Hey, Randy –

Thanks for your question. Treatment of this particular injury can be tricky, especially if it is in the chronic stage. The hardest part is finding out what is causing the tendon to be put under stress in the first place. Common faults that cause patellar tendinosis include weak glutes, tight IT bands and poor exercise form. A lot of times these injuries are treated initially with ice, rest, and then some hip strengthening. Treatment from a PT may include decreasing inflammation in the injured area (ultrasound, laser, ice massage, etc.); restoring proper movement of the joint; and then strengthening of the muscles supporting the joint. If it is chronic, part of the treatment may be to restart the inflammation process intentionally (through massage or some other technique) in order to get things healing properly. So here are some things you can do:

  1. REST from whatever is aggravating your knee. Not forever, but if you don’t take some rest and stop irritating the tendon it won’t heal.
  2. Make sure you are foam rolling your entire upper thigh, front and side. If you find a tight spot, stop and relax on it. Maybe rock side to side. Really try to breathe through it because if you don’t relax you won’t get the benefits of the foam roll.
  3. Make sure your glutes are strong! Here’s a video of some good glute exercises.
  4. Depending on what exercise is causing your knee to hurt, make sure you focus on perfect form. This will also help the tendon heal faster and prevent further injury.
  5. Depending on the stage of your injury you can also do ice massage to the patellar tendon.
Printable Version
Page 1 2 Next »

Looking for a competition near you? Having an event?
Check out our new Event Calendar!

Our event calendar lets you create your own event listing for any type of event - throwdown, adventure race, seminar, you name it. For free. In 2 minutes. It's as easy as writing a Facebook post. And you can embed the calendar right on your website.
Try it today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Most Popular of All Time

Advertise Here
Advertise Here

CrossFit Valley View shared a link on Facebook

CrossFit 530 shared an image on Facebook

CrossFit 530 shared an image on Facebook

CrossFit 530 shared an image on Facebook

CrossFit 530 shared an image on Facebook

Go Shawna!

CrossFit 530 shared an image on Facebook

Congratulations to our CrossFit Teen Gauntlet athletes today! Richie Carrel made the podium taking 3rd place in the varsity division and Cort Armstrong finished 4th in varsity! You guys are incredible athletes and are definitely the future of CrossFit 530!

CrossFit 530 shared an image on Facebook

So proud of all our athletes that competed today in the Spring Fling competition! Special congratulations to our teams who made the podium...Kenny Nugent/Jen Feusi taking first place in the RX division and Joe Hansen/Kinsey Guy taking second in the scaled division. Way to represent 530! Please feel free to post more pictures from the day here!

CrossFit 530 shared an image on Facebook

So proud of all our athletes that competed today in the Spring Fling competition! Special congratulations to our teams who made the podium...Kenny Nugent/Jen Feusi taking first place in the RX division and Joe Hansen/Kinsey Guy taking second in the scaled division. Way to represent 530! Please feel free to post more pictures from the day here!

CrossFit 530 shared an image on Facebook

So proud of all our athletes that competed today in the Spring Fling competition! Special congratulations to our teams who made the podium...Kenny Nugent/Jen Feusi taking first place in the RX division and Joe Hansen/Kinsey Guy taking second in the scaled division. Way to represent 530! Please feel free to post more pictures from the day here!

CrossFit 530 shared an image on Facebook

So proud of all our athletes that competed today in the Spring Fling competition! Special congratulations to our teams who made the podium...Kenny Nugent/Jen Feusi taking first place in the RX division and Joe Hansen/Kinsey Guy taking second in the scaled division. Way to represent 530! Please feel free to post more pictures from the day here!

CrossFit 530 shared an image on Facebook

So proud of all our athletes that competed today in the Spring Fling competition! Special congratulations to our teams who made the podium...Kenny Nugent/Jen Feusi taking first place in the RX division and Joe Hansen/Kinsey Guy taking second in the scaled division. Way to represent 530! Please feel free to post more pictures from the day here!

CrossFit 530 shared an image on Facebook

So proud of all our athletes that competed today in the Spring Fling competition! Special congratulations to our teams who made the podium...Kenny Nugent/Jen Feusi taking first place in the RX division and Joe Hansen/Kinsey Guy taking second in the scaled division. Way to represent 530! Please feel free to post more pictures from the day here!

North State CrossFit shared an image on Facebook

CrossFit Valley View shared an image on Facebook

Congratulations Raging Bulls!!!

CrossFit Redding posted on Facebook

20 minutes to have everything in!

CrossFit 580 shared a link on Facebook

http://www.crossfit580.com/wod/88/sunday-4-13-14-

CrossFit Valley View shared an image on Facebook

CrossFit Valley View shared an image on Facebook

Kick butt demonstration. Thanks athletes.

CrossFit 580 shared an image on Facebook

Kapolei Strength And Conditioning shared an image on Facebook

Honoring our HERO "Justin" RIP

CrossFit Valley View posted on Facebook

Street Fair lifting demonstration is moved to 1pm. Hope to see you there.

Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
CrossFit Redding shared an image on Facebook

Hill-en #springfling14 @crossfitredding

CrossFit Ready shared an image on Facebook

Saturday WOD: 10 SDHP 95/63 8 T2B 100m Farmers Carry 10 DB push ups.

CrossFit Redding shared an image on Facebook

The Throw! #springfling14 @crossfitredding

CrossFit Genesis shared an image on Facebook

Sport Chalet/Inov-8 tech day at CrossFit Genesis!

CrossFit Valley View posted on Facebook

Shout out to all the athletes participating in Tough Mudder and good luck Coach Mario in your competition today.

CrossFit Redding shared an image on Facebook

21m is the throw to beat!

CrossFit Redding shared an image on Facebook

The fling!

CrossFit Redding posted on Facebook

Time to beat on Hill-en is 14:16 by The Bod Squad

CrossFit Redding shared a link on Facebook

Spring Fling Leader Board is now up and running! Don't forget to give your scorecard to Bryan when you hit the WOD at CrossFit Redding to get your WODs posted!

CrossFit Ready shared a link on Facebook

Push press+push jerk+split jerk https://t.co/RqKyslZVy1

CrossFit Excel posted on Facebook

Big Vic's BBQ will be here at 11, come on down!

CrossFit Campbell posted on Facebook

#crossfitcampbell @ Average Joe's Comp @ Universal Sports Academy 330 Ferry St Martinez, CA...Taylor @ 945, Candace @ 12:45, Erin @ 1:15

CrossFit Campbell shared a link on Facebook

My fitbit #Fitstats for 4/11/2014: 25,847 steps and 11.5 miles traveled. http://t.co/lGgXoqQWii

CrossFit Valley View posted on Facebook

Good morning everyone!! If you are volunteering at the street faire for the demo at 12:30 and the AMRAP at 1:30 or both (which would be very much appreciated) could you please show up about 15 minutes before hand so we can go over everything! :) thanks so much!! See you there!!! ❤️Coach Kaylie

CrossFit Feather River posted on Facebook

Good luck to everyone competing today!! Ryan Wheeler and Michael Norwood will be at Level 10 in the Newbie Challenge in Oroville and Dalton Dazo, Mason Oaks, and James Garbutt will be at the Teen Gaunlet at CrossFit Oroville!! Good luck guys!! Have fun and we know you will all do great!!!

CrossFit Campbell shared a link on Facebook

You don't need a reason to help people. #crossfitcampbell http://t.co/VZRkf3pbhH

Pyramid CrossFit and Conditioning posted on Facebook

Be prepared for the unknown and knowable. (Time) Be prepared for the unknown and knowable. http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140412

Kapolei Strength And Conditioning shared an image on Facebook

CrossFit 38 Degrees North shared an image on Facebook

And the WOD for tomorrow is.............. "Three Ring Circus" Teams of 3 2400 Meter Row (only one from group can row at a time) 150 Thrusters 95/65 (1 can work at a time) 1200 Meter's of Farmer's Walk 45/30 (One at a time) 75 Handstand Push-ups (any combo) http://crossfit38degreesnorth.com/blog/

CrossFit Verve shared an image on Facebook

Good times at Verve Happy Hour tonight at Jakes patio. #sun #drinks #laughs #bestpeoplearound #seeyanexttimearound

CrossFit Verve posted on Facebook

New WOD: As many rounds as possible in 6 minutes: 2 Squat cleans, 225# (135#) 4 Burpees over the bar Post rounds to comments and BTW. Mike makes time for his mobility and his muscles.[/caption] Free Intro Class 8am at Verve. Come meet some of the best CrossFit trainers around! Next Free Intro Class S...... Click for more: http://www.crossfitverve.com/?p=14920

CrossFit San Jose shared an image on Facebook

Friday 4.11.14

CrossFit San Jose shared an image on Facebook

Welcome home Dre

CrossFit San Ramon posted on Facebook

Saturday Strength - GHD Sit Ups - 75 - up to 5 sets of 15 Back Extension - 75 - up to 5 set of 15 Double Unders while you're waiting for a GHD Machine Conditioning - For Time: 200 Meter Run 2 Curtis P Complexes 115/75 400 Meter Run 4 Curtis P Complexes 400 Meter Run 4 Curtis P Complexes 200 Meter Run 2 Curtis P Complexes

Big Horn CrossFit posted on Facebook

Check this out, even better: come on out to the 9:00 am WOD tomorrow because following the workout, we'll be offering up a special little treat to all who attend. Then...come help me support Jason as he represents Big Horn CrossFit at the Festivus Games!

Big Horn CrossFit shared a link on Facebook

Whatcha' doin' tomorrow? Why not come out and support our very own, Jason Paluda, as he competes in the "Festivus Games" at F.I.T. (https://goo.gl/maps/Pk2gR). Here are his heat times: 9:55 am 12:50 pm 3:18 pm I plan on being there for his 12:50 WOD...join me (Coach Brian)!

CrossFit Ready shared an image on Facebook

Jumping lunges and the birthday boy Noah!

CrossFit Danville shared a link on Facebook

New post (New class weekend) has been published on CrossFit Danville

CrossFit Danville posted an article
San Francisco CrossFit shared an image on Facebook

Gabe Subry, owner of CrossFit 209 Sport & CrossFit Games Athlete, is the programmer for the Golden State Games. He is working with Another Level CrossFit's staff, as they have 5 past successful competitions that were sold out and highly attended. Combining these two groups is what he realized would be the key into putting on a solid, worthwhile, highly organized CrossFit Team Competition. We are excited to announce the Golden State Games that will be held on Saturday, May 10th at Edison High Schools Track & Field location; a brand new facility with all new equipment. Golden State Games is a team of 4 (2 male, 2 female) with both divisions of Rx & Scaled. We are opening up the spots to 40 Rx Teams and 40 Scaled Teams. Thank you and feel free to contact us at goldenstategames@gmail.com to sign up!

Kapolei Strength And Conditioning shared an image on Facebook

Stronger than ever!

CrossFit Fairbanks shared an image on Facebook

Does anyone else feel they can influence the weather by the method used to cook? Here's Chicken right out of the smoker. It's officially FOOD PORN season. Send your submissions to kane@crossfitfairbanks.com

CrossFit Adventure posted on Facebook

These guys don't need luck, because they're going to do amazing tomorrow at the Average Joe's comp being hosted at DCF in Martinez! If you have time, please go cheer on: Amanda, Larry, Scotti, Steph, John, Josh and Tony :)

Big Horn CrossFit shared an image on Facebook

7am class killing the workout, great job today! - Coach Kane

Anchor CrossFit shared a link on Facebook

For those of you that are still struggling to perform a strict pull-up, this article does a great job breaking down the movement and provides a progression and weekly program to follow, which over time will build up the necessary strength. The work described is "outside" of the normal WOD and if followed you will be pulling yourself over the bar in no time. A bit lengthy, but worth the read.

@TabataTimes on Twitter

Watch the latest episode of GPTV