Patellar Tendon Exercises

by Keith Strange

About Keith Strange

Keith Strange spent more than a decade as a staff writer for newspapers in the southeastern United States, winning numerous awards for his work. He has a B.S. in wellness/sports medicine from Averett University and completed graduate work in exercise physiology. Strange is a former competitive martial artist and holds a third-degree black belt in tae kwon do.



The patellar tendon is the large tendon in your knee that connects your kneecap to your shinbone. Injuries to this tendon can include tears and inflammation, and can often require surgery and rehabilitative exercise to correct, according to the American Academy of Orthopaedic Surgeons. Inflammation of the patellar tendon, called patellar tendinitis, is common in sports that require a lot of jumping, and can often be treated with rest, ice, compression and exercise. It is important that you consult with your doctor before starting any rehabilitative exercise program.

Standing Wall Slide

The standing wall slide is performed by standing with your back to a wall with your heels about 6 to 8 inches from the wall. Bend both knees until your back is supported against the wall and lower your body down until your back and hips go down the wall about one-third of the way to the floor. The American Academy of Family Physicians recommends that you hold the position for 10 seconds and return to the starting position. Perform 10 repetitions daily.


Step-ups require a sturdy 3-inch to 5-inch block or step for support. They are performed by standing on your uninjured leg, with the foot of your injured leg on the block or step. Continue to keep your non-injured foot flat on the floor while you slowly transfer your body weight onto the injured foot. When your weight is firmly on your injured leg, straighten your injured knee and lift your non-injured leg off the floor. Use a slow and controlled motion to return to the starting position. Perform three sets of 10 exercises daily, or as recommended by your doctor.

Lying Leg Raise

The lying leg raise helps strengthen the muscles of your thigh and is performed by lying on your stomach with both legs outstretched. Use a slow and controlled motion to raise your injured leg off the floor by incrementally lifting your leg a little at a time as you count to four. Hold the top position for two seconds and then lower the leg slowly while counting to four. Release the contraction of your thigh muscles when you return to the starting position and repeat. The American Academy of Family Physicians recommends you perform three sets of 10 repetitions daily.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or