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Patellar Tendonitis

  • This topic has 24 replies, 12 voices, and was last updated 13 years ago by nick1c.
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  • May 28, 2013 at 3:14 pm #18936
    Mr Jono

    I’ve been riding seriously (100 miles+ a week) for a year now. I’ve been out of action for a month with an injury I picked up on a long, cold and wet descent in Mallorca. What started on the last ride of the week (100 miler) as a niggle turned out to be tendonitis. I built up my miles in the weeks before the trip (150, 200 then 250), and was rigorous with stretching before and after every ride. I wasn’t planning on riding so much there but ended up doing 390 miles by the end of the week, classic overuse really.

    I’ve seen a sports physio twice, which was beneficial but not so much that I feel it’s worth paying any more as I’m quite poor at the moment. I think it just needs time. How much time is what I’m struggling with though.

    I’ve been following the physio’s advice; icing it, regular quad stretches every day and completely avoiding getting on a bike. The physio advised me to try very short, flat rides once the pain had subsided. I gave that a go at the weekend but after about 2 miles the pain started to come back. Today it’s not painful per se, but I can definitely feel the sensations of slight pain again.

    I’m trying not to get bummed about about it, but I can’t stop thinking that this is going to ruin my summer in terms of riding.

    Just wondered if anyone else has had the injury and how long the rehab took them?

    Should I ignore the sensations and keep doing short rides? Or am I exacerbating the injury by riding when I can feel the niggle?

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  • May 29, 2013 at 9:16 am #739069
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    Mr Jono

    Thanks for the info mate,
    Thanks for the info mate, sorry to hear you’ve struggled to get back to fitness.

    Definitely going to buy one of these rollers. I’ve requested an NHS physio appointment, hopefully should get one in the next couple weeks. I’d love to keep using the sports physio at BW Cycling in Bristol but I just don’t have the funds.

    I’ve always kept my knees warm, base layer on the legs in deep winters and thermal bib tights up until april. At the bike fit I was actually warned about ‘winter’s knee’ which is a strain from wearing too much on the legs in winter, causing the knee to work more to bend. Perhaps a winter of 2 layers on the legs contributed. I feel the cold quite badly though, might just have to harden the f*ck up next winter!

    Knee is painful today but hopefully just a minor set back, not a return to the first stages of the injury.

    May 29, 2013 at 8:34 am #739067
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    stereojet

    I’m sorry to hear this. I
    I’m sorry to hear this. I developed patella tendonitis about two years ago and am only now getting back to where I was before it developed. My advice would be to see if you can get your GP to refer you to a specialist knee service. Mine did, and after going through two separate courses of physio, a visit to the musculo-skeletal service, an MRI scan and an appointment with a consultant, we worked out that it stemmed from a misplaced kneecap and a poorly-aligned IT band, coupled with under-used glutes (the latter a consequence of cycling).

    You say you have had a bike fit, which is good. I had an appointment with Adrian Timmis which was the first major step towards recovery. I also now make sure I keep my knees warm throughout the ride, so thermal tights throughout winter and 3/4s when it gets warmer. Save the Yates-style shorts until high summer!

    If I have any advice other than that, it’s to avoid the bike whenever you have pain. Don’t even think of trying to ride through it. I tried it and it just made things worse.

    To maintain my knee health I use the foam rollers on the IT band and a number of resistance exercises on my glutes, coupled with stretches on a daily basis, and a double session after cycling. I also have orthotics in my shoes to correct my pronation.

    Here’s a decent-enough video on using rollers:

    You can also use them on your hamstrings and calves. The harder the roller, the better they work in my experience (although do be prepared for a bit of muscle pain and the odd area of bruising). Ninja exercisers do this sort of thing with hockey balls. I’ve not dared to yet.

    Give me a yell if you want any more info — happy to help.

    May 29, 2013 at 8:13 am #739065
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    Cycle_Jim

    Bad day for your ey Jono!
    Bad day for your ey Jono! Wish you a speedy recovery, take it easy.

    May 28, 2013 at 9:39 pm #739063
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    Mr Jono

    Here’s a depressing update:
    Here’s a depressing update: knee gave way walking down the stairs this evening. Stacked it completely. Pain is now the worst it’s ever been. :”(

    May 28, 2013 at 6:57 pm #739061
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    Cycle_Jim

    Jono, He means myofascial
    Jono, He means myofascial (sp) rollers (I think) They are quite cheap on amazon and there are some instructional videos on youtube!

    My mates recovery time was mid feb till mid april to give you a time scale.

    May 28, 2013 at 6:53 pm #739059
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    jengy

    Takes ages I’m afraid, not
    Takes ages I’m afraid, not much blood flow to that tendon so takes a while to recover/improve.
    Hamstring stretches and a slightly higher saddle height helped me, had it for 30 years though!

    May 28, 2013 at 4:21 pm #739057
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    Mr Jono

    Thanks for the info. Should
    Thanks for the info. Should have mentioned that I had a bike fit before I went to Mallorca, during which they put the cleats back about 10mm I think. I hired a bike out there but used my pedals. Have no idea if that contributed.

    What do you mean by foam roller? Sorry if that’s a dumb question!

    How long did you use your week on/week off programme?

    Nzlucas wrote:
    Rest is key and recovery as well. I used a a week off then intense foam roller use, stretching and ice to get rid of mine. It was a bit sore when restarting but just took it easy and always rolled and iced after. I also reexamined my cleat alignment and put my seat back slightly. You could look at at speedplay pedals which have heaps of float too.

    Good luck

    May 28, 2013 at 4:08 pm #739055
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    Nzlucas

    Rest is key and recovery as
    Rest is key and recovery as well. I used a a week off then intense foam roller use, stretching and ice to get rid of mine. It was a bit sore when restarting but just took it easy and always rolled and iced after. I also reexamined my cleat alignment and put my seat back slightly. You could look at at speedplay pedals which have heaps of float too.

    Good luck

    May 28, 2013 at 4:03 pm #739053
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    Cycle_Jim

    My mate had it, he was off
    My mate had it, he was off from excercise for about 6weeks -2 months I think. I’ll double check.

    I’m no physio, but If it hurts or anything I wouldn’t ride. As tough as that may be! I’d say wait till the end of june?

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