Recommended Stretches and Exercises for Managing Patellar Tendonitis
Hamstring stretch and step up
Hamstring stretch helps increase flexibility and loosen up your hips and hamstrings [4]. It improves range of motion in your pelvis and knee.
While sitting on a chair, stretch one leg out. Ensure your knee is straight and rest your heel on the floor. Then lean forward slowly until you feel a stretch in the back of your leg. Bend through your hips and keep your back straight. Stay in that position for 30 seconds. Change legs and repeat. Do three sets.
Step up is a simple body-resistance exercise [5] that strengthens your flutes and leg muscles to provide more support for knee operation. You can stand in front of a stool or step. Step up onto the higher surface with one leg and then the other. Move back in the same one-two pattern and return to the starting position. Change the leading leg and repeat 15 times. Do three sets.