To know more about quadriceps tendinopathy or if you have quadriceps tendonitis, you must first understand the quadriceps tendon and then the primary function of the muscle itself. Without this base understanding, it is easy to see how you can struggle to find ways to prevent these injuries. Quadriceps tendinopathy and quadriceps tendonitis are usually the same things.
Tendinopathy is the umbrella term that includes tendinosis and tendonitis and a few others. Tendonopathy means disease of the tendon. The goal of this article is to help you rid your self of quadriceps pain so you can get back to doing what you love.
The Quadriceps Tendon
Quadriceps Tendon Anatomy
The quadriceps tendon is right above the knee cap. It is what attaches the rectus femoris to the knee. Tendons connect bone to muscle, and the quadriceps tendon makes sure that the kneecap and the quad muscle stay attached.
As stated earlier, it is important to know where the quadriceps tendon is located. Most injuries are due to problems above or below the point where there is a pain. In this case, the cause is mostly coming from above with the rectus femoris.
The rectus femoris is one of the most massive muscles in the body. A lot of force goes through this muscle for athletes. The quad function is to extend the knee. Athletic moves that call for knee extension include:
- Landing from tucked position
Injuries to the quadriceps tendons, like any quadriceps tendinopathy or more specifically quadriceps tendonitis all are overuse injuries. That means doing the same repetitive motion with the tendon being under too much stress.
It is easy for the quads to get tight because they are used the most in everyday activities and tend to be worked a lot in the weight room. Every time you go up or down starts you are putting stress on your quadriceps tendon.
Quadriceps Tendon Injury Prevention
The best thing you can do early on when you feel any quadriceps tendinopathy or quadriceps tendonitis creeping up on you is get stretched and get treatment on the quad. If you wait too long, the injuries can become quite painful and even turn into complete ruptures, which require surgery and extensive rehab to come back from.
- If you have low back pain, do not do this
- To increase stretch pull ankles higher in the air
- Stretches the quads, hips, biceps, abs, and chest
- Great hip stretch
- Key is to flex glute of the knee on the ground to keep hips in the correct position
- Reach in the sky to stretch the psoas
- Excellent starter stretch if you have been sitting down all day
- Great starter stretch if you have not stretched in a long time
- The goal is just to arch back slightly and reach as high as you can
- Stretch for abs and hips which connect with the quad
- Stretch should be very relaxing
- Advanced stretch that should be performed with caution
- The goal is to get the belly button as high as possible
- Intense stretch on the entire front side of the body
The key to quad stretches is remembering all of the muscle and fascia that play a role with the quad. It is not just the quad muscle, but you must include:
- Hip flexors
All of the muscles listed above play a role in the health and function of the quadriceps tendon. If you want to make sure that they stay healthy, you need to make sure you stretch these areas as much as possible.
Treatment and Foam Rolling
Daily foam rolling can help with avoiding quadricep tendon issues also known as Quadriceps Tendinopathy. The goal of therapy and foam rolling is simple, and that is to make sure that muscles are moving correctly and without trigger points. Foam rolling is suitable for maintenance but will never replace seeing a professional.
A professional will be able to use various methods like Graston, fascial stretching, active release, massage, adjustments rehabs and many more things to make sure that you are staying healthy and as far from quadriceps tendonitis as possible.
Quadriceps Tendinopathy/ Quadriceps Tendonitis
*Remeber that tendinopathy means tendon disease.
Causes of Quadriceps Tendonitis
- Improper footwear
- Training errors
- Training on hard surfaces
- Processing forward too quickly
- Malignment in ankle or knee joints
- Flat feet
- Muscle imbalance
- Tight quads
Symptoms of Quadriceps Tendonitis
- Pain right above the patella bone
- Hard to go up and down stairs
- Difficulty jumping in the air
- Problem pushing off the ground to run
- Swelling in the knee area
- Knee stiffness
Dealing With Quadriceps Tendinopathy
Kho Health lets you search for providers by type and skill. For example, you can look for a Massage Therapist that also knows Graston Technique. It does not matter what kind of provider you need, Kho Health can help you find them and help you to sort through their skills.
If you are unsure where to start your journey, Kho Health will ask you questions and help you figure out the best starting place. All you have to do is answer a few questions. From there Kho Health will connect you with the type of provider best suited for your needs. It does not matter if you are injured or just wanting to get your quadriceps tendon checked.
The platform makes it easy to compare health providers as they are all given a Kho Number. Once you are shown the best local options, how do you know which is the best? Reading bios and reviews is just not enough because you need more than that.
Skill Sets to Look for In Sports Medicine Providers to Help Quadricep Tendinopathy
Skill sets are the things healthcare providers learn after they graduate. A healthcare provider can take courses and get certifications for different skill sets. These skill sets are valuable and help them approach injuries from different perspectives for the benefit of your Quadriceps tendon.
- Dry needling
- Joint Manipulation
- Active Release Technique
- Graston Technique
- Functional Movement Screen
- Fascial Stretching
- Strength and Conditioning Coach
- Athletic Trainer
- Sports Background
- And many more