the “Windshield wiper syndrome” is the characteristic injury of a runner or a cyclist. Those who practice impulse sport (basketball, volleyball…) Are also affected by this inflammation of the knee. The pain first appears at the end of the session and then earlier and earlier during the exercise and can be located on the side (fascia lata) or on the front of the knee (patellar tendonitis). Arched legs or X-shaped knees promote friction.
What works best: If tendonitis appears after running, it is helpful to change sports shoesbecause they are sometimes involved. If the pain does not go away or the tendonitis is well established, rehabilitation is necessary.
Those stretching and muscle building exercises are to be done every day for at least a month and until the pain disappears, then 2 to 3 times a week, for maintenance to avoid recurrence.
To do : wear soles custom designed at the podiatrist helps correct the imbalances responsible for tendonitis.
Knee tendonitis exercise 1: massage
Sitting, legs stretched out in front of you, place a rolled towel under the knee to support and relax it. Massage all around the kneecap, peeling off the skin. If you have pain on the side, use a massage roller and run it all the way down the side of the thigh from the hip to above the knee.
Knee tendonitis exercise 2: stretch the muscles of both thighs
Do 5 sets of 30 seconds of each exercise.
A. Standing, bring the heel against the buttock, change sides.
B. Then, sitting with your legs stretched apart on the floor, lean forward with your back straight.
C. Leg straight, one foot on a chair facing you, lean back straight, change sides.
If the pain is on the side (tendon of fascia lata), add this stretch: lying down grab the foot with the opposite hand and try to stretch the leg.
Knee tendonitis exercise 3: strengthen
Supporting one leg, slightly bend the knee and hold this position for one minute. Release for 20-30 seconds. 3 sets of 3 on each side.