There are so many people who suffer from anterior knee pain and can't figure out what causes it, and more importantly, how to get rid of it!
If this describes you, hear me out. You might have a case of patellar tendinitis, more commonly known as jumper's knee. This condition is caused by inflammation of the tendon in your knee, connecting your quad muscles to your shins through the patella (the bone most commonly referred to as your kneecap).
A few things that can cause this type of pain include overuse, weak quad muscles, weak glute muscles, and high-volume jumping (hence the clever name). Some things that can help reduce some of the pain include anti-inflammatory medication, ice, and rest, but these are just modalities to help reduce the symptoms, not to fix the root problem. Research has indicated that the best medicine for tendinitis is isometric exercises. Isometric exercises are static movements that will strengthen the muscle and the tendon. If you feel like you have tried everything I mentioned above and have found little to no relief, try this exercise!
Wall sits are a great exercise to start with because it puts the patella tendon in that static position to strengthen the tendon without too much stress on the muscles. Find a wall, any wall, and pretend you're sitting in a chair against the wall. Try to get your knees as close to parallel to the ground (or to a good position without feeling pain) and hold that for at least 45 seconds. Do this around 5 times every day and feel your pain disappear!
However, if you still feel pain after trying this exercise a few times, come see us and we will get you feeling right!