Serious patellar tendon injury suffered by Marc-Andre Ter Stegen in the last league game. These injuries and complaints around the patellar tendon or knee can severely affect both professional athletes and amateurs.
Long downtimes for key players are every coach's nightmare.
You can find out how to prevent these problems and which exercises contribute to a quick recovery in our latest blog.
It often starts with a slight pull or stab after the game. The symptoms occur later in everyday life, for example when climbing stairs or in a bent knee position. The problems get worse, particularly under stress. Unfortunately, there is no universal remedy.
But one thing is certain: the tendon is no longer ready to cope with the burdens that cause the pain.
In addition to a temporary break, there are other measures that must be taken to avoid prolonged downtime. Because for everyonen Coach injured key players are a nightmare. You can read about how to prevent such problems and which exercises speed up recovery in our blog.
Of course, we always recommend going to the doctor at the beginning!
By the way, in the future, you will find specialized training plans for patellar tendon problems in our app. Until then, you can start with the training videos from this blog. Just scroll down and get started!
Back quickly after an injury - with B42!
The most effective approach to treating patellar tendonitis consists of rest and targeted physiotherapy exercises that target the affected area. Strengthening exercises that target the hip flexors, glutes, hamstrings (quads), and hamstrings can help relieve pressure on the knee joint caused by repetitive movements such as jumping. An application of ice can reduce swelling and attenuate the pain signals sent from the injury site to the brain. Compression bandages can also be used to reduce inflammation.
As part of your rehabilitation, you can use the Malliaris et al. (2015) protocol for patellar tendon pain.
In this phase, the focus is on reducing pain and inflammation with measures such as rest, cold treatments, and light knee mobility training. Isometric exercises for the quadriceps are particularly good for maintaining muscle strength. Cryotherapy and/or transcutaneous electrical nerve stimulation (TENS) can also be used to further reduce pain and inflammation.
An optimal exercise for this phase is couch stretch.
This exercise stretches the front of your thighs and prevents muscular overload and unnecessary downtime. Kneel in front of a wall or elevation and place one leg on it. Make sure that your instep also touches the wall. Put the other leg up and lean your upper body backwards. If you find it difficult to get up, keep your upper body lower for now.
In this phase, the focus is on improving strength and function through progressive resistance training for the quadriceps, such as leg press and leg extensors, as well as plyometric exercises, such as one-leg hopping and jumps. Balance and proprioception training, such as single-leg standing and single-leg squats, is also carried out. A gradual return to sport-specific activities, such as running and jumping, is also part of the program.
An optimal exercise for this phase is Single Leg Stand (Soft Knee).
The monopod gives you information about your current status in the truest sense of the word. Especially after injuries, your ability to stand on one leg in a stable and controlled manner may decrease. Stand on one leg with your knee slightly bent and hold this position for about 20 seconds. Then close your eyes for five seconds and remember the quality of your execution.
In this phase, the focus is on continuing sport-specific exercises and drills, including advanced plyometric exercises, low jumps and various jump variants. Sport-specific exercises such as agility drills and movements that are relevant to the respective sport are also integrated. A gradual return to full participation in sport or activity should also be considered.
An optimal exercise for this phase is the squat jump.
With this exercise, you train your glutes explosively and dynamically, which you will feel every time you start. Start from a hip-width position with the tips of your toes rotated slightly outwards. Then do a deep squat with the correct leg axis so that the ankle, knee, and hip joints are in line. From this low position, you push yourself upwards with a jump. Make sure the landing is clean (on the entire foot) and a smooth transition to the next squat.
The focus of this phase is on maintaining strength and preventing re-injuries by continuously performing sport-specific exercises and drills, such as eccentric quadriceps exercises and balance exercises.
An optimal exercise for this phase is reverse Nordic.
This exercise not only mobilizes your hips and knees, but also trains your leg muscles eccentrically, i.e. yielding strength. Start kneeling and straighten your hips. The instep of your feet should lie flat on the floor. Then slowly lower your upper body back toward the floor. You'll feel tension in your lower back and hip muscles. At the beginning, the depth of movement is less important; the quality of execution is more important. Keep your chin at your chest throughout the exercise to reduce the load on the cervical spine.
No one wants their soccer season ruined due to an injury! If you think you have patellar tendonitis, you should see a doctor right away so that it can be properly diagnosed and treated before it gets worse. We wish you a successful comeback!
With a break, strengthening exercises specially tailored to you, ice treatment and compression wraps, you'll be back on track in no time at all!
Be fearless. Be focused. B42.
Rehab and prevention training for your team
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