5 simple exercises you can do for knee tendonitis

Of course, there are a lot of exercises that you could be doing if you have knee tendonitis, however here are a quick five to get you going!

Straight Leg Raises: Sit on a chair with your back straight. Extend one leg in front of you and raise it to a comfortable height. Hold for a few seconds and slowly lower it back down. Repeat 10-15 times for each leg.

Hamstring Curls: Stand behind a chair or hold onto support for balance. Bend one knee and bring your heel towards your buttocks. Hold for a moment and slowly lower your leg back down. Repeat 10-15 times for each leg.

Quad Sets: Sit on the floor or lie down on your back. Straighten one leg and tighten the muscles on the front of your thigh, pushing the back of your knee down into the floor. Hold for a few seconds and release. Repeat 10-15 times for each leg.

Calf Raises: Stand with your feet hip-width apart and hold onto support for balance. Rise onto your toes as high as you can, then slowly lower your heels back down. Repeat 10-15 times.

Wall Slides: Stand with your back against a wall and your feet shoulder-width apart. Slide down the wall into a quarter squat position, keeping your knees aligned over your toes. Hold for a few seconds and slowly slide back up. Repeat 10-15 times.

Remember to start with gentle movements and progress gradually. If any exercise causes pain or discomfort, stop. Re-evaluate the movement: did you complete the exercise properly? Did you have too much weight? Do you need to modify the exercise somehow? If it still causes pain,
contact your Athletic Therapist to make an appointment. An AT can help with specific-to-you exercises to decrease pain and get you back to doing what you love!