Stretching is crucial when you have patella tendonitis. You may not be able to do any stretching because you are in pain, but a lack of stretching will lead to stiffness and even more pain. Even though standing stretches can be very painful in the beginning, eventually the pain of patella tendonitis will decrease over time. These exercises that will be done while standing are designed to strengthen the patellar tendons. They have really helped my tendonitis and my life has changed.
Stretch the Calf
When you begin to stretch the calf, you must face the rat by placing your arms against it. Then slide your right foot behind your left foot as far back as you can without lifting your heel off the floor, keeping your right leg straight. Your left knee will need to be bent. Hold this position for about ten seconds. Then we reset the positions and repeat the calf stretch ten times from here and here to stretch both calves.
I lean against the wall
BACK TO THE WALL STRETCH you need to stretch, put your whole back against the wall, with your feet about ten inches from the wall about twenty inches as well separated Then begin to slowly sit against the wall until you feel a stretch in the front of your thighs. Hold this position for ten seconds and then gradually return to standing. Do the wall sit a million times. It is better to do this exercise with shoes so that you can have traction to avoid slipping and falling when you start sitting against the wall.
Far away
You should do a lunge on the mat exercise if you lose your balance and fall while you are lunging down. Place an exercise mat next to a firm board or counter that you can hold on to so you can stabilize yourself in case you start to lose your balance. You can also hold the table with one hand to keep it steady in the Lunge if you ever have trouble with your lunge during this stretch. Stand with your back straight in the middle of your exercise mat with your feet about six inches apart. While I still continue, you keep a step towards you, and bend your feet. The heel of the foot behind you should be off the floor when you step in, but the knee behind you should not touch the floor. The leg in front of you will be bent at an angle of about ninety degrees. We will rise little by little to the former place. Lunge ten times.
Toe Ups
Place your hand on a sturdy table or your kitchen to compose yourself while doing thumb ups. Stand with your feet flat on the floor and about twenty inches apart. Lift yourself up on your toes, your back perfectly straight. Do not rise so high that the knees close. Get this idea in ten seconds. Then step slowly down the steps to the floor. Do a million Toe Ups.
Quadriceps Stretch
Put yourself in front of a strong make your table or kitchen. Put left handed on the table to make you pairs. grasp the left ankle with the right hand while keeping the back completely straight. Grab and pull your heel in the direction of your back until you see a stretch in your thigh. Get this idea in ten seconds. Invert your ankles and repeat a million times on each side to stretch both thighs.
These stretches should be done daily to strengthen the knees. If you find that doing a certain distance is too painful, do it as often as you can without pain. Eventually, if you are persistent, you will be able to work a million times a day to complete your journey without pain.
