Physiotherapy clinic in Tambaram Are you Lookin...

Physiotherapy clinic in Tambaram Are you Looking for Physiotherapy Treatment in Tambaram, Sunshine Super Speciality Physiotherapy Clinic, We Provide Electrotherapy, Exercise and Manual Therapy, Orthopedic, Neuro, Cardio, Pediatric, Sports and Geriatric Rehabilitation, Post Operative Physiotherapy Treatment, Fracture Rehabilitation, pain free movement. Patellar tendinopathy is a source of anterior knee pain, characterised by pain localised to the inferior pole of the patella. Pain is aggravated by loading and increased with the demand on the knee extensor musculature, notably in activities that store and release energy in the patellar tendon.it is also known as Jumper's Knee 🌐RICE THERAPY::- •••Rest: take a break from physical activity or reduce the intensity — this is very important to prevent worsening the injury. •••Ice: use ice packs up to 20 minutes at a time, several times a day to reduce pain and swelling. •••Compression: wrap the injured knee with a compression bandage to help with swelling. •••Elevation: laying back and propping the knee up with pillows to raise it above your heart to reduce pain and swelling. 💠Cryotherapy can help reduce pain and swelling in the affected knee. It can be used as part of a physical therapy treatment plan or on its own. 💠Quadricep Stretch Support yourself on a wall and stand on one leg.Bend the other knee as far back as you can. Hold for as long as possible, aiming for 15 seconds, then 30 seconds, then 1 minute. You’ll feel a stretch in the front of your thigh on your bent leg. 💠Hamstring Stretch Lie on your back and raise one leg as far as you can.Keep your leg straight with your knee locked and pull your knee into your chest with your hands behind your knee.Hold for as long as possible, aiming for 15 seconds building to 1 minute. You’ll feel a stretch at the back of your thigh on the stretch leg. 💠Straight Leg Lift Lie flat on your back, making sure your impacted knee is flat and straight. Tighten your quadricep muscles and lift your leg 45 degrees off the ground. Hold for one to five seconds. Slowly lower your leg back to the ground and relax your muscles and tendon. Repeat two to three sets, with 10 repetitions each. 💠Wall Slides Stand upright with your back and glutes touching a wall. Place feet shoulder width apart and six inches from the wall.Bend your knees and slowly lower your hips down the wall until your knees are at a 45-degree angle. Hold for five seconds. Slowly slide back up to your starting position. Repeat two to three sets, with 10 to 15 repetitions. 💠Drop Squats Begin standing with feet hip-width apart. Slowly lower your glutes toward the ground while keeping your feet and knees stable. Once you’ve lowered as far as you can go without pain in your knee, slowly lift back up to your starting position. Repeat two to three sets, with 10 repetitions each. 💠Single Leg Knee Bends Stand on your affected leg, with your other leg bent slightly behind you and lifted off the ground — you can start by dragging your leg back until only your toes touch the ground, then lift it just a bit higher. Squat down on your affected leg until you feel slight pain in your knee. Slowly put your weight onto your good leg and stand up. Repeat two to three sets, with 10 repetitions each. 💠TERMINAL KNEE EXTENSIONS Knee extensions can be done with a resistance band. Put the band around the injured leg, behind the knee, and the other end around a door handle or other stable object. Bend your knee to about a 45-degree angle, then slowly straighten it. 💠Kneeling hip flexor stretch Kneel on one knee, with your other leg in front of you at a 90-degree angle. Lean forward, bending your front knee slightly until a stretch is felt from the hip to the knee on the knee-down leg. Hold for 30 seconds. Switch legs and repeat. Do two sets. 💠Step up. Stand in front of a step or stool. Step up onto the higher surface with one leg and then the other. Step back in the same one-two pattern and return to starting position. Alternate the leading leg and repeat 15 times. Do three sets. 💠Step down 💠Hip flexor strengthening 🔵Orthotic brace Bracing or taping the patella can help you do exercises and activities with less pain. Most braces for patellofemoral problems are made of soft fabric, such as cloth or neoprene. You slide them onto your knee like a sleeve. ➕Electrotherapy Tens Ultrasound InfraRed Radiation. Shockwave therapy is the only conservative final solution. ⭕K taping #patellartendonitis #patellartendinopathy #jumpersknee #physiotherapy #physicaltherapist #drparthiban #Shockwavetherapy SUNSHINE ® SUPER SPECIALITY PHYSIOTHERAPY CLINIC - #DrParthiban #Sunshinephysioclinic.in #Physiotherapyclinicintambaram DR.M.P. PARTHIBAN.M.P.T (Ortho), Chief Orthopedic Physiotherapist, Call for Appointments: - 9345122177 East Tambaram, CHENNAI