Many soccer players are familiar with patellar tendon problems. Physicians differentiate between different diseases. On the one hand, there is the so-called patellar tendonitis. This is a painful overload reaction at the junction between bone and tendon (insertional tendopathy) that occurs in the area of the kneecap (patella). Patellar tendonitis is divided into four phases. In Grade 1 Does the pain occur only after exercise. In Grade 2 The pain is felt at the beginning of the load, but disappears during the activity and returns after the exercise has ended. In Grade 3 Does the pain persist even during exercise. In serious Grade 4 There is a complete rupture of the patellar tendon.
The somewhat more unclear version of patellar tendon pain is called femoropatellar pain syndrome or also chondromalatia patellae. Femoropatellar pain syndrome (FPS) is a generic term for pain in the front of the knee or kneecap that does not always have a clear cause. They are not subject to a clear division of stages.
Patellar tendinopathy primarily leads to single-sided stress pain. Even though it is increasingly common among athletes, the pain is not necessarily linked to the type of sport. In later stages, the pain can occur even during everyday stress such as walking stairs, primarily downhill! So-called visa scores can be created to precisely classify the stage. These are validated questionnaires that generate a score from your symptoms and reflect the severity of the injury.
Femoropatellar pain syndrome, in turn, primarily occurs in adolescents and can be present both on one side and on both sides. The symptoms occur here primarily after a long knee flexion. In addition to pain, bone noises and uncertainty or buckling in the knee are not untypical.
The causes of patellofemoral pain syndrome are largely unknown. Patellar tendonitis is often associated with pain caused by repetitive or unusual tensile forces. Sudden accelerations and changes of direction also play a role. A decisive factor here is the frequency of loads. And it is precisely these movement patterns that are important in soccer. So what can you do?
Patellar tendon pain - B42 has the recipe and ingredients
In addition to training therapy, the doctor may prescribe other medicinal and medicinal products. However, you shouldn't just rely on Ibu. The worst thing you can do is stop any form of movement. But what exactly does an Achilles tendon need?
Load implies mechanical stress on the Achilles tendon. In English, “load” stands for the usual load parameters of volume, intensity and frequency.
Neuroplasticity is the ability of our brain and body (this primarily refers to nerve cells and muscle cells) to adapt due to a specific load. It is therefore primarily the interplay of muscles and brain. If the tendon receives the right load in a controlled manner at regular intervals, nerve, muscle and tendon tissue can adjust and adapt. The correct load is carried out in several stages, starting with isometrics, as is so often the case.
Keep in mind that this intervention requires a high degree of adherence as it must be designed for the long term. For you, this means: Participate and don't plug in!
The very first thing we need is an evaluation of pain over a certain period of time.
To do this, we use a scale that runs from 0 to 10.
• 0 = no pain
• 10 = worst pain you can imagine
With this “pain monitoring,” you can check your pain during exercise and approximately 24 — 48 hours after the end of training. It doesn't matter which stage you are at and which training you are doing. If your pain is still above a value of “5” after 48 hours at the latest, you must reduce the load, change the time interval or choose another form of exercise in the next training session.
If the pain indication is between 0 — 5, you can increase the load, extend the time interval or choose more progressive forms of exercise in the next training session (attention: depending on the level). Especially in the acute phase, it is important that you do not exert even more excessive stress (see “pain monitoring”) on the tendon. Of course, you can still do additive strength training or go cycling, aqua sports and use the elliptical trainer for cardio training as long as you test yourself.
In addition, you are now installing a training intervention in your “replacement training units.” Since a tendon adapts very slowly, great patience is required here. You can expect that you will probably only see an improvement about two weeks after the start of the intervention. Most protocols are designed to last twelve weeks, some of them even over a year.
As luck would have it, we have the full dose of injury workouts for you. All the content just mentioned is now available in the B-42 app Find. In addition to training plans for painful patellar tendons, B42 also provides you with solutions for muscle, ligament or bone injuries as well as soccer disease No. 1: osteoarthritis. Stop by and show yourself!
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