Proper treatment of chronic quadriceps tendon injury or quadriceps tendonosis / quadricep tendinopathy by mobilizing or breaking down scar tissue and improving circulation. A lacrosse ball and cross friction massage is very effective at improving mobility of this tissue. The techniques can help improve circulation allowing the tissue to heal properly again.
Hey guys, this is Manu Kalia, physical therapist and Ayurveda herbalist. So, today’s video, I’m going to talk about quadriceps tendon problems and a couple of treatments for that. More specifically, we’re going to talk about quadriceps tendinosis. The term that’s used for this problem most often is quadriceps tendonitis, which is incorrect. It’s incorrect because it is not a tendonitis of the tendon, and so the tendon is not inflamed. It’s a tendinosis, which is degenerative changes, weakness, thickening of that tendon. So I’m going to show you a couple of treatments for that, but first of all let’s get a better sense of where the tendon is and what’s happening.
So if I look at a model of the knee, so this is your femur, your thigh bone, and this is your shin, the bottom of your tibia, and your kneecap is sitting on top of these, and your quadriceps tendon is the upper part, which attaches basically just above your kneecap. This is where a lot of people end up having pain, in this region. So looking at my knee, so this is the area where people complain of pain all along this border. It can be a little bit higher up, too, but mostly right about the attachment above the kneecap. So any activity which requires you to squat, run, jump puts a lot of load through there, a lot of strain, and it causes pain.
So a couple of treatments that you can start doing to break up that thickening and adhesions and scar tissue that’s formed, we can use a ball. We can use a lacrosse ball to work on improving the mobility of that tissue and breaking down the adhesions and thickening. So what I’m doing is I’m just above my kneecap and I’m putting a little pressure on it, I’m laying on it, and I can go side to side, I can even hang out in a certain spot, and I can roll in various directions. So I’ll spend time. It can be tender, but if you do it consistently it really helps. It works.
And the next thing I might do is I might just hang out in that position, put some weight on it, and just bend my knee and straighten in back and forth so I’m stretching the quadriceps muscle as well as the tendon when I bend my knee, which helps mobilize that tissue too. So go all over all along that tendon as well as further up into your quadriceps muscle too and do the same thing to improve the mobility of that tissue.
So the second thing you can do is I’ll show you a cross friction massage technique. So the second thing I want to do is I want to work at breaking down the thickening and adhesions all along that border, the superior or the top border of that kneecap. So a couple of ways to get at it, so here’s my kneecap, is the bottom of the kneecap, this is the top of the kneecap – I’m going to push down the bottom part of the kneecap which pops up the top part, which allows me to get under the kneecap a little bit easier or along the quadriceps tendon at the attachment site. So then I’m going to work at searching for thickened or tender areas or sore areas and I’m going to do work on applying pressure and moving back and forth, and this is a cross friction massage or scar tissue mobilization. You’re working at breaking down the thickening and adhesions so that normal tissue lays down, and then you can work on strengthening easier. And mind you, yeah, this can be painful, you’re going to get a bit sore, but if you do it consistently over time it’ll not only help the tissue recover and heal, you can start getting stronger and much faster too. So as I said, push down and get in there and work along the top border of the kneecap, really try to get all along and start to see where you’re most tender.
Now, I’m using my thumb. The other thing you can do is you can also use the heel of your hand and I can get in and I can do something similar, again working on… So you want to spend about 10 minutes at least working all along that tissue, sometimes even a little bit longer, but spend at least 10 minutes working on that to free up that tissue every other day. Don’t overdo it. Or if you get too sore, take a couple of days off in between.
So try those techniques out, and same thing with the ball, spend five, 10 minutes working on that tissue and see how it does. I think it’ll really help you, really help improve the mobility of that tissue so that you can get rid of these problems easier.
So if you found that information helpful, please share it so other people can find benefit from it too. And we got our knee injury recovery program coming up and it’s going to be really awesome. It’s probably the most comprehensive program. It incorporates physical therapy, exercise science, and holistic medicine all combined. So if you’re looking to not only heal faster from these injuries to prevent knee injuries, and especially if you want to improve your performance, yeah, the program is awesome. So I recommend you guys go to my site and make sure you sign up for it. Thank you.