Tag: patellar

THIS HURTS! What hurts…: patella tendom How you hurt it…: during climbing, it was gone for 3 months but now comes back When you hurt it…: first time 5 months ago and then for 3 weeks I had rest, after that was better, but from time to time after climbing I felt it. Since 2 days it came back and now is painfull and skin above ligamentum is red and warm Your pain level (1 is low, 10 is high pain): 5/10 Your age and overall health…: 30, I make lots of sport (taekwondo, tennis, climbing, hiking) YOUR INJURY COULD BE… Patellar Tendonitis REHAB YOUR INJURY BY… Icing: Use a cold pay for 15 minutes 2 to 3 times per day over the area of pain. Quad Stretch: Stand up, grab your ankle and point your knee gently down to the ground so you feel a stretch down your leg. Hold your stretch for 15 seconds and the release your leg. Repeat this 3 times on each leg. Massage: Gently massage across the muscle fibers in the knee area. You may use lotion to help reduce skin irritation