Diagnosis Explanation:

Patellar tendinitis, or jumper’s knee, is an overuse injury where the patellar tendon (which connects the kneecap to the shinbone) becomes irritated and inflamed. It is common in athletes who jump, run, or squat frequently (e.g., basketball, volleyball, soccer, or weightlifting). Symptoms include pain and tenderness at the base of the kneecap, stiffness, swelling, and discomfort when squatting or using stairs. If untreated, it can lead to chronic tendon degeneration (patellar tendinosis).

Specific Work Modifications:

• If your job requires standing or walking: Use cushioned shoes or orthotics to reduce knee stress and take frequent breaks.
• If your job involves lifting: Avoid deep squatting and excessive knee bending; use proper lifting techniques.
• If your job is desk-based: Keep your leg elevated when sitting and perform gentle stretches periodically.
• Avoid: Repetitive kneeling, deep squats, prolonged standing, and sudden knee stress.

Specific Activity Modifications:

• If you run or play sports: Reduce jumping and sprinting; opt for swimming or cycling instead.
• If you hike: Stick to flat terrain, wear shock-absorbing footwear, and use trekking poles.
• If you do weightlifting: Avoid deep squats, lunges, and leg presses; focus on controlled, eccentric exercises for the quads.
• Avoid: High-impact jumping, sprinting, deep bending, and repetitive knee stress.

Recommended Supplements:

• Collagen Peptides – 10g daily to support tendon healing.
• Vitamin C – 500mg daily to enhance collagen production.
• Magnesium – 300-400mg daily to aid muscle relaxation and prevent cramps.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for pain relief.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, tofu, eggs) to support tendon repair.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, nuts) to reduce swelling.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain tendon elasticity.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to maintain tissue hydration and healing.

Home Exercise Prescription (Rehabilitation for Patellar Tendinitis)

Early Phase (0-2 Weeks, Reducing Pain & Swelling):

• RICE Protocol – Rest, Ice (15-20 min, 3x/day), Compression (patellar strap), Elevation.
• Quadriceps Sets – Tighten thigh muscles, hold for 5 seconds, repeat 10 reps, 3x/day.
• Hamstring Stretch – Sit with one leg extended, reach for toes, hold 20 seconds, 3x/day.
• Calf Stretch – Stand with one foot forward, press heel down, hold 20 seconds, 3x/day.

Strengthening Phase (2-6 Weeks, Regaining Strength & Control):

• Eccentric Squats (Decline Board) – Slowly lower into a partial squat (not deep), 10 reps, 2x/day.
• Straight Leg Raises – Keep knee straight, lift leg, hold for 5 seconds, repeat 10 reps, 2x/day.
• Glute Bridges – Lie on back, lift hips while keeping knees bent, 10 reps, 2x/day.
• Seated Knee Extensions – Slowly extend knee, hold for 5 seconds, repeat 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Improving Stability & Return to Activity):

• Step-Ups – Step onto a low platform, push through the heel, repeat 10 reps, 2x/day.
• Stationary Cycling – Low resistance for 10-15 minutes/day to maintain mobility.
• Balance Exercises – Stand on injured leg for 10-20 seconds, increase as tolerated.

Helpful Books:

1. The Knee Injury Bible: Everything You Need to Know About Knee Pain, Prevention, and Treatment – Kevin R. Stone, MD.
2. Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success – Brad Stulberg & Steve Magness.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.