methods of healing jumpers knee, platellar tendonitis

[vikingstrong]

So i have platellar tendonitis in my right knee and have had it for nearly a year and is taking forever to heal up. What are some good methods to healing this up?

What i have done is seen physio and i just can't afford that every week but i did do their exercises wich was something called drop squats as well as stretching and foam rolling and icing and the such. i do this at the gym and home all the time. i have also tried my best to fix up my lifting form and try different routines and ya just not getting better. lately i have given up and have taken 3 weeks completly off training and it feels abit better but i would rather die than give up lifting.

what caused the problem was alot of traing for a powerlifting meet and continued weightlifting wich i am new too. I got a great position after the meet and qualified for nationals so i did the stupid thing of no resting and just continued training hard.

so right now i have taken a good break from lifting and am starting up again this week but taking it easy. what i have been doing to try to fix this knee is contrast showers, foamrolling, ice, as well as anti-inflamitory cream diclofenac. i am going to do those exercises again that phisyo gave me even though i found them to be a bit irritating on my knee. any other sugestions??

[PB Andy]

Is your pain on the tendon itself? I have the same issue but the pain is actually on my tibial tuberosity. I've been doing physio stuff and I can't say it's been helping much. I've already had this problem for almost a year and have not been able to squat without pain. This tells me that it is beyond tendonitis but maybe tendonosis, and might require 6+ weeks of complete rest to totally heal the tender tibial tuberosity.

[azolylifter]

There is a strap that goes around the bottom of the knee that you wear when you train. It's supposed to take the strain off the tendon to allow recovery. I know weveral lifters that have worn it when this creeps up and allowed them to train through the healing process.

[PB Andy]

Originally Posted by azolylifter

There is a strap that goes around the bottom of the knee that you wear when you train. It's supposed to take the strain off the tendon to allow recovery. I know weveral lifters that have worn it when this creeps up and allowed them to train through the healing process.

x2. And you may want to start lifting with knee wraps in general (ala Klokov, Ilya Ilin, etc). I know I'm going to...

[vikingstrong]

thanks for the replies but it seems im still shit outa luck as i have been using the strap and wrapping to no avail...

[cstone]

this helped me: http://glennpendlay.wordpress.com/20...ot-tendonitis/

[1llusion]

strengthen VMO. start here: http://www.youtube.com/watch?v=jx-RVt6_KyY

I've been quite successful with this approach.

[Jamie Crichton]

Things well worth trying include foam rolling the hell out of the quads, or better still using a lacrosse ball on the rectus femoris, really working through all the trigger points. Stretch the quads lots as well http://www.youtube.com/watch?v=-ZX1QMTdAC4

Finally, strengthen the hamstrings. I am convinced this is a good idea to protect the knees. Physios seem obsessed with strengthening the quads more; this is fair enough, but I think that it is the quads being too strong and tight in relation to the hamstrings that contributes to knee pain. Back extensions, good mornings or ideally glute-ham raises are a good shout.

That compression band on the knees is good as well. Good luck